Today’s Workout and Diet
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
