T Nation

Redefining Dad Bod (JMaier31)

bodybuilding
strength
performance

#2713

9.17.18

Woke at 246.2 lbs.

SGSS W8 D4

2 LAP DYNAMIC WARM UP

RFESS
45 x 5
95 x 3
115 x 3
145 x 3 x 5 sets

BOX SQUAT 21.5"
275 x 3
315 x 1
335 x 3 x 5 sets

POWER CLEAN
135 x 3
185 x 2
205 x 3 x 5 sets

DEADLIFT
315 x 3
405 x 3 x 5 sets

ELLIPTICAL
20 min 2.72 km
I selected the 5K program but apparently I move slower than I thought. I wasn’t riding that thing for 45 minutes so I quit at 20 minutes.

Not a good or bad workout. Deadlifts felt a tad tougher than Friday but I did them after three other exercises. I’m trusting the program and believing this is just part of the grind. I didn’t feel like I could pull 5 plates today.

I’m calling another audible on my programming. Six days a week has lost its appeal. I’m switching back to the original program with no extra work. My assistance/supplemental lift will be cable rows done in the style of 21s. That exercise and rep scheme hits more parts of my back than anything I’ve ever done. I highly recommend it.


#2714

So sorry for your loss - and the community’s.


#2715

Sorry to hear that mate, that’s shit.
Makes me want to wear the badge even more, got to honour those brave enough


#2716

May he rest in peace


#2717

I’m more at peace with his death knowing that he killed the fucker that killed him…and I’m pretty sure the bad guy died first.

If I’m ever killed in the line of duty then I just hope I can get whoever got me.


#2718

Sorry for your lost mate, cops have a tough gig dealing with the community.


#2719

9.18.18

Woke at 244.6 lbs.

Played a little basketball at the Y this afternoon. No lifting since all of my upper body work is back to one workout and I’ll be doing that tomorrow. I felt lazy as I sat around this morning. It was odd waiting till 3 to go work out.

And on that note, I’M OUT OF SHAPE!

I found myself walking every chance I could get. Frustration doesn’t help. I was playing with the kind of people who will shoot 30 3s a game and make 4.


#2720

9.19.18

Woke at 244.4 lbs.

Well, basketball hurts. My knees feel like rusty metal. My SI joint and the surrounding area hurts. My quads burn when I go up the stairs. I didn’t even play very much yesterday. I’m not sure if I should play more so I get used to it or play less so I’m not crippled by the time I reach 40.

Luckily leg day is Friday so I have time to recover.

On the plus side, I didn’t look terrible this morning. I still have some abs so depending on which helpful poster you look at I’m somewhere between 12 and 18% body fat.


#2721

Dude, fuck that. Those are always the same guys who cherry pick and want to play 6 games to 21 in one night… like no. You aren’t doing anything. I’m tired. I can’t go up for 200 rebounds in one night


#2722

SGSS W8 FINAL DAY

OHP
45 x 10
115 x 5 x 2 sets
150 x 3 x 5 sets

superset with

PULL UPS
BW x 5 x 2 sets

LAT PULL DOWN
240 x 3 x 5 sets

PENDLAY ROW
150 x 5
210 x 3 x 5 sets

superset with

DB INCLINE
60 x 5
70 x 5 x 4 sets
70 x 16

SHOULDER COMPLEX (3 ROUNDS)
UPRIGHT ROW
80 x 10
LAT DB RAISE
15 x 10
REV DB FLY
15 x 10

I decided I want to emphasis my delts so this replaced cable rows. It also still hits my back a bit. I remembered (or imagined) that I seem to have good luck with this complex adding size to my delts. Hopefully it works.

CONDITIONING
Basketball - 2 games back to back and much better quality than yesterday

And I just mowed the yard which takes about 45 minutes.


#2723

9.20.18

Woke at 243.0 lbs. I’m kind of going the wrong direction this week. I think it’s a combination of adding basketball back into the mix and not eating enough. I’ve had a sinus infection for a week now and my appetite isn’t great.

No training today. I hurt all over today. It’s the little muscles. My feet, forearms, lower leg muscles… I hate being out of “basketball shape”.


#2724

Don’t feel bad, I’ve never been in basketball shape in my life. Being a short, scrawny, unathletic kid, I never even learned to play… I can finally watch basketball on TV and know what’s going on, after years of avoiding it. My stepson is really into it so I made myself learn so I could carry on a good conversation with him when he wanted to talk about it.


#2725

It’s painful to play as an adult and I’m questioning why I like to beat myself up like that. You’re not missing much now. I’m tall and strong but not very skilled thanks to my coaches. I didn’t get to practice dribbling or shooting much - just post moves.

I don’t post up much now (because no one will pass the ball) but I cut and rebound. It’s the max effort jumping that beats me up…actually, it’s probably the landing.

My spine even hurts a bit today.


#2726

Horrific. Really sorry to hear it. I sincerely thank you and your brothers/ sisters-in-blue for what you each do every day.


#2727

I hear you there. I was never great, but did play in HS and was decent. Have played a few times lately, and can’t believe how bad I am lol. As part of my getting back in shape, I’d like to be able to play well and dunk again.


#2728

I think my desire to stay active and mobile until I die will keep me going back. This soreness just exposed the amount of muscles that are neglected by my gym workouts. I think the lateral movement is really good for me.

I might need to adjust my style of play though. I always hang around the perimeter and then crash the boards looking for a put-back. I end up doing a lot of loading on the approach and sometimes I don’t even jump because the shot goes in. Those instances really hurt.


#2729

It’s funny how lifting almost lulls you into some false sense of security with regards to ‘fitness’…

Until you play an actual sport.

Same happens when you play football(soccer). Those sudden sprints and turns fuck you up beyond belief.

Keep at it mate


#2730

Your comment has me thinking…

Perhaps a better approach to my training would be to focus on a few lifts and hit those two to three days a week while playing a sport two to three days a week.

I don’t think I’d lose much size and I could always do some pump work to keep stimulating my “show” muscles. I’d probably be better off than my current approach of killing the weights while doing some half assed conditioning that consists of running in a straight line or cruising on the elliptical.


#2731

If you’re going for the “athletic” look then absolutely that’s the best way of training

I’m not sure who’s article it was, but the title was “look like an athlete, train like an athlete”


#2732

Sounds like Paul Carter or CT.

I feel the same way. Focusing solely on the weights is (IMO) what causes injuries for a lot of amateur lifters like us. I don’t know about you, but I never got hurt badly playing sports. Tendinitis from shot put in a finger that I broke playing football a few years earlier, and shin splints. That’s about it. And of course the occasional hamstring cramp/strain that lasts a few days. But nothing like what I have from lifting weights. A fucked up SI joint, nerve pain, and both hip flexors, all within the last 8 months. It’s rough… I think training like an athlete is the best way to do it. Our bodies were made to run and jump, not to pick 500+ pounds up off the ground or put 400lbs on our backs.