T Nation

KD13 Project "My dad is bigger than your dad"



chin and dip superset

8/8/8/8/7/7/7/7/5/5 total 70 +5 on last time

15/15/12/12/12/12/12/10 total 100 in 8 sets


Did some shoulder work yesterday with the bands to try and pump some blood to them to try and help with recovery. Chin ups 3 times a week is starting to cause of a few shoulder issues, will keep doing what I’m doing for now but it’s something I’m keeping an eye on.

Trap bar finally back in stock and should be with me tuesday.


Spa day pump day.

My wife booked us a day at a spa, she mentioned it had a gym so I thought I would plan to get a session in. Nothing major I thought as most spa gyms are not up to much, I was wrong. This was a real gym, 10× bigger than my local gym. I’ve never been in a gym this well stocked, it’s apparently a hammer strength training centre also.

I basically just had a play on all the machines I had never seen or used before and got a pump so I looked good when I made it to the spa!

Great day, gym session, massage, ice bath, contrast showers, sauna and steam room, hydrotherapy and a nice swim. Just what we needed.


Finally it’s arrived, a nice addition to my garden gym. Just in time for tomorrow’s training session.


Started the trap bar routine this evening, first time using it. Thought I would feel stronger than conventional deadlift but it really kicked my arse. The whole point of buying this bar was to give me a heavy leg exercise, it definitely appears to be helpful in that regard. Quads and posterior chain felt much more involved.

trap bar deadlift
6 sets of 8 (102kg)

ez curls
3x10 (30kg +bar) last set rest pause for 6 extra

band curls
100 straight reps

standing cable crunch

leg raise

1x failure


Torrential rain stopped play this morning, far too bad to get out and do my planned workout. Freestyled and did a session indoors.

press ups
37/20/13 total 70 +8 on last time

band flies

lawn mowers
2x12 25kg
1x15 25kg

face pulls

db side lateral
3x10 10kg

band side lateral
100 straight reps


trap bar deadlift
6x10 (102kg)

ez curl
2x12 (30kg +bar)
2x6 "
1x8 (20kg +bar) rest pause +2 +2 +2

ab wheel

lying leg lift

knee to chest on dip bars
1x failure

Trap bar deads had me questioning my life choices. Not sure if it’s the higher reps or the heat (most likely my weak legs) but I was really struggling tonight.


5s week, had to dig deep for this one.

military press
10x5 62kg

10x5 +10kg

10x5 +20kg

band lateral
50 straight reps + 25 pull aparts

No amrap tonight, or maybe there was because last rep of the last set was a grinder!

Nice shoulder pump, selfie time.


Weighed chin up
20kg x10
20kg x6
Bodyweight x12

press up
3 sets to failure, didn’t count today

side lateral
3x15 8kg

rear delt fly
3x20 8kg

shrug with 5 second hold
2x12 60kg

crunch on ball


trap bar deadlift
7 sets of 8 (112kg)

ez curl
3x10 (32kg+bar)

leg raise circuit
Hanging x8
Dip bar x 8
Floor x 12
Repeated twice

band curl
100 reps straight

Routine said add 10-20lbs, added 22lb. Rebel.


Chin and dip superset

74 reps (+4 on last time)

100 in 7 sets (1 set less than last time)

ab wheel

1 minute

Dip bar ab curl ups


Not much training happening this past week, I have a few little injuries plus I’m landscaping the front garden and adding a second car parking space.

So when I say no training, I’ve actually hand dug and moved around 4 tonne of soil and hard-core, would be less knackered training every night!