T Nation

The Busy Dad's Efficiency Program

[quote]USMCpoolee wrote:
dnl, good stuff with the log, I’m enjoying following it. Anyone with a four month old and lifting the way you do has my respect.[/quote]

Thanks man. I’d love to train 5 days a week, but right now it just isn’t as important as my home life.

2/5/11
Hammerstrength iso lat
45X20, 70X cluster of 5, 90Xco5, 100Xco5, 110Xco5, 115Xco5

Dumbbell rows
55X12, 65X12, 75X12, 80X8, 85X8, 90X8, 95X8, 100X8
supersetted with some bw hyper ext

Deads
135X8, 185X5, 225X5, 275X2, 315X2, 365X2, 405X2
supersetted with barbell curls
30X15, 40X15, 50X15, 60X15

Upper back was lit up

Food
I forget

Last night

Hammerstrength iso incline
45X15, 70X12 8, 80X12 8, 90X12 8, 100X8 5, 110X8 5, 115X8 5, 100X6, 90X5, 70X6
supersetted with side laterals
20X15 for 6 sets 25X15, 30X12

Decline db fly
15X15, 20X15, 25X15, 30X12
supersetted with tricep rope ext
60X15, 70X15, 80X12, 60X12, 40X15

Got out in like 39 minutes. Good workout, went smooth

Food
meal 1 shake
meal 2 pasta ground turkey
meal 3 nut/cran mix
meal 4 same as 2
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice 20 minutes before training
post w.o. same shake as breakfast only doubled.
meal 5 couple small chicken breasts and ice cream sandwich.

2/9/11

Back Squat
95X15, 135X12, 185X12, 225X8, 255X8, 275X8, 295X8, 315X8
ss w/ stand calf
120X12, 140X12, 140X12, 160X8, 180X8, 180X8

Hor hack squat
100X12, 110X12, 120X12, 130X12
ss w/ leg ext
60X12, 70X12, 70X12, 70X12

Last night
T bar row
45X15, 70X12, 80X12, 90X8, 100X8, 110X8, 120X8, 125Xx, 130X8, 135X8
ss w/ db rear delt
10X15, 15X15, 15X15, 20X15, 20X15, 20X15

Neutral grip chins
bwX5, 10X5, 20X5, 25X5, 30X5, 35X3, 45X3, bwX8

Rack pulls
135X8, 185X8, 225X8, 275X5, 315X5, 365X5, 315X5
ss w/ db curls
40X12, 45X12, 50X12, 4X12, 35X12, 25X12

Food:
meal 1 shake
meal 2 1/2 Kroger chicken 1/2 can green beens
meal 3 cinnamon roll
meal 4 same as 2
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice 20 minutes before training
post w.o. same shake as breakfast only doubled.
meal 5 3 donuts

Last night
Incline DB Press
40X15, 55X12, 70X12, 80X12, 85X8, 90X8, 95X8, 75X4, 55X5, 40X8
supersetted with upright rows
55X15, 55X15, 65X15, 65X15, 75X15, 75X15, 75X15

Tricep ext
60X15, 70X15, 80X10, 60X10, 40X12

Food
meal 1 shake
meal 2 pasta w/ground turkey
meal 3 nut/cran mix
meal 4 same as 2
25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice 20 minutes before training
post w.o. same shake as breakfast only doubled.

Last night
Smith front squat
50X12, 70X12, 90X12, 110X12, 140X8, 160X8
supersetted w/ standing calf
120X12, 140X12, 140X12, 200X12, 160X12

Hor hack squat
100X12, 120X12, 130X12, 140X8, 160X8, 130X8
ss w/ leg ext
50X12, 60X12, 60X12, 60X12

Food
meal 1 shake
meal 2 turkey burger mixed veg
meal 3 nut/cran mix
meal 4 same as 2

25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice 20 minutes before training
post w.o. same shake as breakfast only doubled.

meal 5 (2) pieces of pizza

Last night
Pull downs w/neutral grip
120X12, 140X12, 150X12, 160X12, 170X12, 180X12, 190X8, 200X8, 180X4, 160X5, 120X6

Cable low row w/wide pronated
160X12, 180X12, 200X12, 220X8, 240X4, 180X4, 160X6
ss w/couple sets of db rear delt raises

Deads - pretty tired by this point
135X10, 185X8, 225X5, 275X5, 315X5, 365X5 - form started to slip
ss w/ couple sets of curls

Food
meal 1 shake
meal 2 1/3 Kroger chicken cinnamon roll
meal 3 same as 2

25 grams whey isolate, 5 grams leucine, 60 grams carbs from grape juice 20 minutes before training
post w.o. same shake as breakfast only doubled.
meal 4 apple and small granola bar

excellent way to make use of your limited time (i.e compound lift super setted with a single joint) quick and effective…you may have a training program here…something like the 45min of intensity and back to the 4month old program.