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Dodgin’ Dadbods: A Journey Back in Time


Yesterday 4/14

Weighted Pull-ups
Warmup with BW
8 sets of 3 with a 45 plate. Really slow negatives, super dead hang stretch at bottom, chin over bar for every rep. Really felt great.
Finished with a burnout superset of close Grip Pulldowns and wide grip pull-ups til I couldn’t do any more.

Incline DB Press
Warmup 40s, 60s
Burnout with 40s

Cable Crossovers
Max reps with 70 superset with max reps of legs elevated knuckle pushups. 4 sets of this.

4 max sets of inverted rows.

Lateral Raise 1.5s 4 max sets with 20s.

Giant Set:
PJR Pullovers with a 50
Rope pulldowns
Triangle pushups
3 sets

40, 50, 60 lb barbell


Brutal work man. That finisher with the crossover and push-ups.


Today was legs.

Tried the dip belt squats @I_Luc

Fuckin LOVED them. No loading on my back, legs felt great. Didn’t go too heavy on them but my lack of squatting made a small amount of weight feel huge. Also my hip flexors have definitely weakened despite all my lunges.

Dip Belt Squats
1 plate x 20
2 plates x 20
3 plates x 15
3x12, 2x22, 1x18 (killed myself on 2 plates)

RDLs superset with back extensions holding a 25 lb plate
135x15, 25x12

Tons of calf raises

Leg Extension sets of 20 superset with Heels elevated body squats

Weighted Lunges for 5 minutes. Now that I can do 10 mins of BW lunges more volume is only gonna spell trouble for my knees. Gonna start adding weight and restarting the time back to 5 minutes.

Seated calf raises
2 plates x 12 retardedly slow negatives

Successful day overall. I know the dip belt will only allow me to add on a certain amount of weight but it’s making me feel like I have a way to build my base back up. Very excited. Also my RDLs usually require me to brace my back and abs so much that my face turns bright red, and though I still kept a super straight back, I just felt stable after those squats and was able to stretch my hammies lower than usual without any hip or back discomfort whatsoever. Thanks for the suggestion luc, and the motivation from Maier/Hog.


Omfg chest felt like it was going to explode. Love my Crossovers.


Woohoo, a friend got my wife and I a groupon for 2 weeks of hellofresh meals a while back and the first box just arrived today. Crispy cheddar Burgers with roast broccoli, dill chicken with roasted potatoes and green beans, and sweet apple pork tenderloins with snap peas and cauliflower mash. 770, 430, and 570 calories per person per meal, respectively. Ingredients look super fresh. Definitely wouldn’t be able to afford to do this all the time but I’ll post an update after tonight’s meal.


I’m glad the hip belt squats worked out well mate, I have started doing them for a finisher and love them. Google them and you will find a wealth of information on diy’ing your own belt to using loading pins for extra weight etc. As I don’t have steps or blocks I do them using the landmine and straddle it, just a barbell banged into the corner of my rack.


Yeah we have a landmine setup in my gym but there are two steps that flip out on either side of the squat rack, and I figured I could get a bit deeper and it’d be more difficult since the weight is swinging below you and not anchored. I imagine the landmine setup will allow me add far more weight in a safe manner though.


God damn, I almost fell asleep after coming back from work but got myself up, took preworkout, and murdered upper body at the gym.

Cable Crossover Presses
100x9, 80x12, 60x15, 40x20, 16 push-ups (max drop set)

Weighted Pull-ups (neutral semi-wide)
+90x1 back up to 2 plates! Tried for a second but only got halfway up and hung there for a few seconds
5 wide grip overhand BW
Close Grip pulldowns

Incline DB Press
Max with 40s followed by max incline pushups
With the back volume and heavy cable work I did prior to the DBs I was surprised I got the 90s up, I breathed in too much before the kick-up into the top position and got all lightheaded, had to wait it out and only managed 2 but it was a win regardless.

Chest Supported Mid Row
1 plate x 20
2 plates x 15
3 plates x 10, 8, 5… 2 plates max, 1 plate max
Did every rep by stretching my scapula out so the weight rested in the bottom position and I had to make a full concentric pull every time. Helps when you have long ass arms.

One arm upwards cable Crossovers superset with pushups, 4 max sets

PJR Pullovers superset with rope pulldowns x4

Cable lateral raises superset with bicep rope curl x4

One arm cable Curls 4x12

3 max sets of super slow, legs super elevated close Grip knuckle push-ups to finish my triceps. My biceps are pretty large, I always end up doing a bit more triceps, not to mention my high pull-up volume always hits my biceps enough anyway.


Leg Day 4/18

Hip Belt Squats
1 plate x20
Burnout 3x14, 2x14, 1x29

Back Squat
Just did 3x5 of 135, slow and easy, after the pre exhaust from the hip squats, felt okay, going to add 5 lbs per week, see how it goes

Dumbbell RDLs
Warmup 40x15

Leg Extension
180x8, dropset 120x21, 60x30

Weighted Lunges
15 lb kettlebells, 25 meters
35x50m, one lunge each leg, deadlift the weight, one lunge each leg, etc. brutal.

Super close stance heels elevated bodyweight squats
Did 60, stopping for no more than a couple seconds, started hoping for 100 and just failed miserably but the DOMS is real so no worries there


Good job. 2 plates for the wpu is pretty solid.


Back and chest were still a bit sore from last workout and my new job, and since my leg workout yesterday was cut short without calves, I did a rare bro-friendly shoulders/bis/tris/calves day, and it was a lot of fun.

Barbell Curls
45 (bar) x 12
55 x 12
65 x 12
75 x 12
85 x 12
95 x 8
105 x 6

Hammer Curls
40x5 each arm
50x5 each arm
55x4 each arm, burnout with 30s x 15 each arm

Rope Pulldowns
3 max sets, don’t remember weight or reps but somewhere in the 12-15 range

PJR Pullovers with a 50 superset with close Grip knuckle pushups, 3 sets

Barbell Front Raises 4x12 (flared elbows and worked the lateral delts more than the front)

Lateral raises 4x15

Cable Lateral Raises 4x10

I do plenty of pushups, presses, pulling, etc - my front and rear delts get a ton of work. I keep my isolated shoulder work almost exclusively to my side delts.

Calf Raises
200x6, 140x15, 80x15, 40x20

Seated Calf Raises 4x15 with 2 plates, super slowu


Thanks man, my weighted pull-ups are my pride and joy, especially as a 6 foot 4 220 lb person, since I already pull for a further distance and more weight than most people, but if we’re being honest they’re a bit of an imbalance at this point with my current (but hopefully temporary!) inability to squat or deadlift much weight.