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

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)