I Am The Fit Dad...Read If You'd Like.

Taken with instagram

Today’s workout was pretty sweet.  I FINALLY bought a weighted vest because things like dips, chin-ups and push-ups are too easy, and this was my first chance to bust that puppy out.

First thoughts are that it’s a bit cumbersome and too “baggy” in that it flops around a bit too much, and I have it cinched up as tight as it goes…but it was still awesome.

I did a warm-up for about 7 minutes and then moved into…

Superset #1:

1) Dips (with vest) - 10 reps

2) Inverted Row on Jungle Gym XT (with vest) - 10 reps

I did 4 sets of that and moved on to…

Circuit #2:

2A) Push Press - 6 reps

2B) Chin-up - 10 reps

2C) Ropes - 30 seconds

Did 4 sets of that, and it kicked my butt.  I finished up with a bit of “arms” work…

Circuit #3:

3A) DB Triceps Extension - 15 reps

3B) Lateral Raise - 15 reps

3C) Curl - 15 reps

I did 2 sets of that and was finito.

The diet today is going to be pretty routine.  

I started the morning with my usual smoothie loaded with blueberries, flax, raspberries, protein powder and greens powder.

Snack was an apple and homemade protein bar.

Post-workout snack was trail mix

Lunch is going to be a big spinach/romaine salad with various nuts, boiled egg whites and sunflower seeds.

Beyond that I have no idea what I’ll be eating.  I’m trying to do some type of produce load this week where I remove any and all processed foods and eat lots and lots and lots of fruits and veggies (especially berries and broccoli).

good times.

ed

By the way, if you want to know more about my workouts or my various programs, head to http://TheFitDadSays.com or http://www.FatLossToGo.com 

I didn’t workout yesterday, hence the lack of a post.  I had too much to do, not enough time to do it and wanted to spend some quality time with Maren.  Because of this I spent a bit more time doing the workouts with my clients…nothing much, just something to keep the muscles firing.

I also fasted yesterday, which I love.  It’s liberating not to think about food for 24 hours.  If the thought freaks you out, or are worried about wrecking your metabolism, don’t worry.  I used to think that way too until I was enlightened a number of years ago and am no longer an Obsessive Compulsive Eater (brilliant term by Brad Pilon).

Anywho, here’s today’s workout…

I did something stupid and did 10 Circuits of the following 3 exercises:

1A) Chin-up - 8 reps

1B) Dips - 10 reps

1C) Back Squat - 10 reps @ 180 pounds

Not that it wasn’t a good workout (it was), but it got boring.  It did tell me that I need to step up and buy a real weighted vest because chin-ups and dips are too easy - even after doing 80 chins and 100 dips.

I then finished up with the following circuit:

1A) Face Pull

1B) Shrugs

1C) Lateral Raise

1D) Biceps Curl

I did 2 sets of 15 reps and felt great.

I’ll do some Bodyweight Fusion Conditioning at home this afternoon for “cardio.”

As of this moment, here’s my eatin’ schedule…

Breakfast - Homemade smoothie of blueberries, raspberries, ground flax seed, greens powder, protein powder

Snack - Almonds, cashews, raisins

Lunch - Big spinach salad with cashews, slivered almonds, broccoli and raspberries

Coolio.

later,

The Fit Dad (aka ed)

I haven’t updated this for quite some time and that’s because I wrote a new program and have been doing that off and on for the past 45 days or so.  It’s a program I’ll be selling, so I’m not going to write down my full diet and workout program from that time as of right now.  I may in the future, but until it’s tweaked and finalized and all the test group testimonials come in, it’s staying secret :)

However, I’m done with that and am back to regular workouts and here’s what I did for Workout #1 today.

Warm-up - lots of mobility work, push-ups and BW squats.  Lasted about 7 minutes of continuous work.

Tri-Set #1:

Dips - 10 reps

Chin-ups - 8 reps

KB Swing - 15 reps

Tri-Set #2:

Ring Dips - 8 reps

Pulldown - 12 reps

KB Swing - 20 reps

Tri-Set #3:

Ring Chin-ups - 6 reps

Standing Shoulder Press - 10 reps

Jump Split Squat - 20 reps

I then finished up with a bit of arm work in the form of pressdowns, curls and lateral rasies.

All in all that workout felt great.  I suck at doing chin-ups on my Jungle Gym XT, but that’s too be expected…those are damn tough!  Dips are getting easier on the JG, which means I’ll be able to add some extra resistance in the form of a weighted vest soon.

Today’s diet:

I’m on a “low carb” day today, which means I’m eating a bit more protein, fat and veggies today.

Breakfast: Protein/oats smoothie with some “greens” and ground flax

Snack: Homemade trail mix

Lunch:  Big spinach salad with cashews, sunflower seeds, boiled egg slices, broccoli and vinaigrette dressing

Snack: haven’t had yet, but am going to have vanilla yogurt and cashews

Dinner:  No flippin’ idea because I have a wonderful wife who cooks and she hasn’t told me what we’re eating yet :)

Tomorrow I’ll eat pretty much the same, but more fruit in the form of berries and apples.

Peace out peeps!

The Fit Dad

Messy hair on a nice winter day (Taken with instagram)

Taken with instagram

Taken with instagram

Funny thing is this is exactly how I sit and look while tinkering with the tv on (Taken with instagram)

My Super-Boy (Taken with instagram)

I Work For The Internet

The internet is the home of those wanting to realize their dreams.  Don’t give them the power to kill it…

staff:

Yesterday we did a historic thing. We generated 87,834 phone calls to U.S. Representatives in a concerted effort to protect the Internet. Extraordinary. There’s no doubt that we’ve been heard.

So just to keep you updated: The well-intentioned, but immensely flawed “Stop Online Piracy Act” is still in the House Judiciary Committee. The hearing was yesterday and now members will debate and bring amendments to the bill. The Committee will reconvene in a few weeks — the date has yet to be scheduled. Nothing has been brought to a final vote. Everything is still very much in play. We’ll keep you posted on what’s going on and what you can do to help. But for now, we want to thank you.

One encouraging thing we heard yesterday:

I don’t believe this bill has any chance on the House floor. I think it’s way too extreme, it infringes on too many areas that our leadership will know is simply too dangerous to do in its current form.

— Representative Darrell Issa

We also want to express our tremendous gratitude to our friends at Mobile Commons who, on 30 minutes notice, hooked us up with their amazing platform (and provided their expertise) to automatically connect callers with their Representatives.

Protect The Internet

No eating today because it was a fast day.  I’ve been fasting once per week for the better part of the past 3 years and love it.  My good buddy Brad Pilon, who’s a nutrition genius, turned me on to it and if you want to learn more about his style and arguments for intermittent fasting, head to www.FatLossToGo.com/EatStopEat.html

To help alleviate any fears you have, you won’t lose your muscle, you won’t go catabolic and you won’t ruin your metabolism by fasting once per week…

As for today’s workout, here’s the rundown…

After my warm-up I did..

Group #1:

Inverted Row/Dips/Burpee.  4 sets of 10/12/12  I used the Jungle Gym XT for Inverted Rows.

Group #2:

Ring Dips/DB Row/Burpee (again!).  3 sets of 8/8/12.  I used the Jungle Gym XT for the dips, which are awesome and wicked tough at the same time.

Group #3:

KB Swing/1-Arm Shoulder Press/Face Pull.  3 sets of 15/10/10.  If you’ve never done Face Pulls, I suggest giving them a go.  They’re great at working your upper back, which is avoided in most folks’ workout programs.  Given I’m a trainer and massage therapist, I can safely say that most people’s upper backs are janked.  Face Pulls help fix that jankiness.

Group #4:

Shrugs/Curls.  2 sets of 15.  Not the best finisher, but to be totally honest I was spent and wanted to get out of the studio and head home to see my babies, plus i had like 50 emails to return.

I was excited for dinner tonight because we were heading to Omaha to eat at one of the restaurants that my aunt and uncle started and I hadn’t eaten there in years.  There was going to be no watching what I ate - I was going to eat whatever I wanted and as much as I wanted and there would be no feelings of guilt :)

Before we get to that, let’s talk about the workout…

Did a pretty long warm-up because my hips were a bit tight.

Warm-up #2:

Push-up/Squat/Jumping Jack.  Did 2 sets.  25 each for push-ups/squats and 50 each of Jumping Jacks.

Group #1:

Inverted Row/Incline DB Chest Press/KB Swing.  Did 4 sets of 10/10/20.  Did the Inverted Rows on my Jungle Gym XT…I love that thing!

Group #2:

DB Row/Jungle Gym Push-up/Knee Raise.  Did 4 sets of 8/12/8.  I went slow on the negatives for the Knee Raise and that was killer.  Felt great, though.

Group #3:

Renegade Row/Split Squat/Upright Row.  Did 2 sets of 15 reps each.

I finished up with a bit of conditioning with Jump Rope and Battling Ropes.  Felt great overall and didn’t take long.

Breakfast was same as usual - homemade smoothie with lots of berries, some chia seeds, probiotics, magical green stuff and protein powder.

Morning and Afternoon snacks were the same.  Apple and Trail mix.

Dinner was Mexican food!  Started with lots and lots of cheese dip (awesome!!).  Then had 2 tacos and rice.  To be totally honest I didn’t eat much because I filled up so much on cheese dip.  It was a family function so there was a lot of eating, drinking and talking which is exactly what I teach my clients to avoid because it’s so dangerous and easy to over consume.  I didn’t care.  I went in knowing and expecting to over-consume and it felt awesome.  The good thing about living a fitness lifestyle is that even when you go into a situation like that - where you don’t care what or how much you eat - you come out of it not eating or drinking as much as many would expect because your body tells you to stop pretty early.

All in all a great day and great evening.

I’m not working out this weekend so will be back Monday with that day’s update.

Forgot to update this last night…my bad.

Nutrition was pretty stable today, other than a couple treats from my daughter’s stash of Halloween candy ;)

Breakfast - Homemade smoothie (as usual) consisting of blueberries, raspberries, protein powder, greens supplement, chia seeds, probiotic powder along with a bit of almond milk

Snack - Homemade trail mix and 2 apples.

Lunch - Chili!!

Didn’t have a mid-afternoon snack because I spaced it…even though I should have because I got really hungry while waiting for my daughter to finish dance class and then had to pick my son up from daycare which made me a hungry and cranky boy by dinner time.

Dinner - Big ol’ salad.  This didn’t last long in my stomach so I had to have a snack by about 8pm (I eat dinner around 5:30 or 6).

Workout was awesome, which i knew would happen after my little break.

Warm-up for a few minutes.

Warm-up #2 was 50 push-ups/50 bodyweight squats in as few sets possible (2 sets).

Group #1:

Chin-up/Dip/Jumping Jack combo.  10 chins, 10 dips, 50 JJ and did 4 sets.

Group #2:

Pulldown/Ring Dips/Battling Ropes combo. 15 pulldowns/8 ring dips/20 seconds of ropes.

Group #3:

Shrugs/Pike/Jack Knife.  Did the Pike and Jack Knife on the trusty Power Wheel…if you don’t have one, buy one.

Group #4:

Arms!!!  Triceps Extension/Biceps Curl/Lateral Raise.  2 sets of 15 reps each

No conditioning today.  Just wanted to feel the workout. All those Dips made my arms want to explode and it was awesome.  I love Dips and I’ve been working Ring Dips in more and more and they’re crazy good.