T Nation

KD13 Project "My dad is bigger than your dad"



Seem to have lost all my motivation to train this last week, not really sure why to be honest. My assumption is that repeating the same 2 sessions is getting boring and tracking every gram of food consumed is doing my head in, although I’ve seen great progress over the past 3 weeks. I know I must stick to my plan, because I know it works for me.

Currently have a back injury sustained at football which is making most exercises really uncomfortable, so last night I went off plan and just did some chest.

Flat bench - 8 sets of 3 reps working up weight
Flat bench - 20 rep set
Incline - 2 sets of 12
Close hand press up 4 sets of 2

Having a few days off weighing and tracking food for my sanity.


Not logged in a while but I’m still working away at the trap specialisation, I would say I’ve added some decent mass to that area as well as some the the delts, explosive lawnmower rows and the high rep plate raises are responsible for that.

As of next month I’m back out in the garden, the conservatory is back needed as a play room again now the weather is improving so my gym stuff is getting evicted.

So I need to switch to a much simpler plan with less equipment and less exercises to save on setting up and packing away time, I don’t like leaving everything out to rust or be stolen. So my plan…

50 chin
50 dips
Any isolation I fancy


Ben Bruno trap bar routine.
Barrel pushes


50 chin
50 dips
Isolation of choice.



Ab work will be added as and when I feel like it.

The chin and dip progression will be…
Week 1 50 reps
Week 2 60 reps
Week 3 70 reps
Week 4 80 reps
Week 5 90 reps
Week 6 100 reps

This is the trap bar routine

Don’t yet have a trap bar but it’s on order


Last night back workout.

Dead stop dumbbell rows
5x10 (32kg)
plus drop set to failure with dead stop (22kg)

Chin ups
2x8 2x6 (I suck at doing them second)

Neural grip deadlift holding the plates
3x8 + 1 (120kg) set of normal deadlift x8 (132kg)

Bent over lateral
1x30 (6kg)

Pull apart


Chest and shoulders

Flat bench
5x5 (80kg)

Db incline 350
28/15/14 reps (22kg)

Wide grip press up
3x8 with hold in stretched position

Lawn mowers
3×15 (20kg)

Side lateral
7 top range, 7 lower, 7 full x2 run through
(Last movement to failure)



Cross body curls
4x10 (10kg)

Dumbbell preacher
3x8 (14kg)

Ez curl with 4 sec eccentric
2x8 (32kg)

Close hand press up

Bench dip
3 sets to failure with 20kg added

Overhead extension
3x15 Last set a drop set to failure

Having a dedicated arms day again that I can really hit them hard to complete failure is helping with my higher rep pressing. With the incline 350 method I had been struggling to hit the reps due to my tri failing before my chest. This week I easily beat the 50 reps and it was my chest that seemed to give out first, which can only beneficial to my chest development.


Away with the family with no gym so children squats took care of my leg workout. There are great as there is built in progression, they keep getting heavier as they grow.



Back squat
5x10 70kg

Romanian dead lift db
3x12 30kg a hand

3x20 bw

Kb leg lift ups


Chest and shoulders

Flat bench
5x5 (82kg)

Db incline 350
24/14/13 (24kg)

Wide dips
3x8 body weight

Front plate raise
6kg x 50 straight reps

Side lat
2x8 (15kg) sloppy but was more about power
1x failure 6kg

Doing the best with the tools I have!



Cross body curl
3x10 (13kg)

Db preacher curl
3x10 (15kg)

Ez curl 4 sec eccentric
2x8 (34kg)
1x failure drop set (28kg)

Close hand press up

Kick backs holding peak contraction
2x20 (6kg)

Overhead extension
3x8 (15kg) holding stretched position each rep

Dropped the bench dips tonight as I did parallel dips on chest day.

Working on traps at the minute and seeing some great progress.



Squats (constant tension no lock out)
5x10 (74kg)

Romanian deadlift
3x10 (70kg)

Kb leg lift ups
3x12 (8kg)

Barrel pushes (lunge like motion)
Lengths until I felt like crying and quad cramps


My new chin up bar has arrived. Really happy with it. As soon as I find a big enough drill bit for the anchor bolts I will get it mounted up on the wall. It’s huge!


Fancied some deadlift out in the sun last night.

60kg x 10
80kg x 5
100kg x 5
120kg x 5
140kg x 3
150kg x 3
120kg x10

Then pushed the water barrels 5 sets of 6 lengths. 2 barrels plus a 20kg plate.

Trap bar that I ordered is out of stock, they can’t even tell me when it’s back in stock which is wank. The only other option I have found is £50 more expensive so will wait a little longer to see if it restocks.


So tonight I had some time put aside to train, all my stuff is out in the back garden. So I go to go out the doors, locked and can’t find the keys.

My wife says “oh your son had those earlier, he took them up stairs when I put him down for his nap” guess they are upstairs then.

Took 45 minutes to find them! I even emptied all the bins just in case we scooped them up with the dirty nappies. He had posted them into one of the draws in his bedroom! Was dark by the time I managed to get outside so just did some dips.

100 dips
4x20 side lateral
3x ab wheel @littlesleeper


Ah kids hey, you will have many more stories like that in the years to come.


Haha, good story and good job on the ab wheel!


My mum has always said if I was her first I would have been an only child, I think I’m going to get my pay back. He is one next week, he just has cheeky in his bones and is 100mph all the time!


Had a family gathering yesterday for my boys 1st birthday, amazing day and it’s unbelievable how fast this year has gone by.

In training related news…

My nieces attended yesterday who are both highly talented gymnasts, which always leads too, “uncle K can you do this?” Followed by me trying over and over again. So I guess you could say yesterdays training was…

Uncle K can you?

Stand on your hands?
Jump as far as this?
Hold a hollow body hold for this long?
Do a Russian leg raise on the bars?
Overhead squat holding me up?
Do 100 sit ups without stopping?
Do 1 handed press ups?
Do a straddle leaver?
Cartwheel the length of the garden?

I tried to explain to them I can squat, bench and deadlift x amount and have great mmc. Not bothered.

Every inch of my body hurts today, which leads me to the realisation that I have neglected what I truly used to love about my body. I used to be a bad ass that was explosive, fight ready, anything ready, could run, jump, climb.

Although I am in good shape, these kind of tasks don’t feel as good as they used to, and how I’m feeling today shows my body is just not trained to perform like that anymore. I plan on getting that ready for anything feeling back!


Good for you. I often find myself feeling the same way, which is why I picked up running last summer and started using KBs and single arm/leg + bodyweight stuff.

It’s so easy to get ‘stuck’ in barbell training.


Any exercises you would recommend? The two I think will help me most at the minute are overhead squats and Turkish get ups, so I’m going to make sure I work on them. Lots of core and mobility stuff would benefit me.

I always have stages like this, and it does me good to get back to being a bit more of an all around athlete.


Love TGUs. Single leg squats/pistols, long jumps and jumps of all kinds, running, single arm and double arm kb swings, KB/DB clean and press, bottoms up kb presses, rope climbing, DB/BB complexes, BW dips/chins for high reps.

I purchased a GMB (gymnastics) novice online mobility class last year that was really awesome. Really opened my eyes to how important it is to spend time on the ground rolling around and hitting positions.