Despite suffering from some pain in my right shoulder I still managed to get to the gym today.
With my wife working I dropped Matea off to my moms for an hour. She loves to have her visit and with my Dad Fitness workouts only being an hour, 3 times a week it isn’t a big hassle.
My right shoulder has been acting up the last few days. I haven’t had any shoulder pain in a long time. I don’t remember doing anything specific. I just think it soon maybe time for a week off from the gym.
I usually try to take a recovery week off from the gym every 8-10 weeks just to give my mind and body a little rest from a couple months of hard training.
You can still do some light bodyweight workouts and stay active during your week off from weight training, just stay away from intense workouts.
I also find this a great time to try some different activities during my would-be workout time or even catch up on some reading as well as plan my next phase of Dad Fitness Workouts.
Today I started a new set of workouts and plan on doing them for the next 3 weeks if my shoulder don’t get any worse.
Day 1 is Max Effort Upper Body
Day 2 is Max Effort Lower Body
Day 3 is High Rep Day Upper Body
Here was my workout for today. I was able to do these exercises without much discomfort.
Max Effort Upper Body
Barbell Floor Press, 1 max set of 3-5 reps
Decline DB Press, 4 sets of 6-10 reps
Chest Supported Barbell Row, 4 sets of 10-15 reps
Bent Over Lateral Raise, 3 sets of 12-15 reps
Cable Crunch, 3 sets of 8-12 reps
Here is a fitting article for today’s post.
Get Some R&R- Rest and Recovery
By Sean Barker,CPT
It happens to us all every now and then, even the most passionate of trainers. We reach a point in our workout when we lack motivation to train, eat right and we feel tired or come down with the flu.
These are usually the symptoms of over training or lack of recovery. But it is not always solely based on “over training”. It’s usually a combination of a lot of things. This is mostly based on the “Training Triangle”. Training, Nutrition, Recovery.
You’re probably training too much, too often. Not getting enough of the proper nutrients your bodies needs to recover from hard training. Then recovery is short changed by the lack of the first two. Also, doing the same routine for a long period of time will make you mentally stale as well as physically. Most experts agree that you should change your workout routines after every 4-8 weeks. Then you should also take an entire week off from hard training every 8-10 weeks.
When this happens it’s time for change. Usually this means taking some time off from the gym. You will need more than a couple days; usually a week or two is needed. This will give your mind and body time away from the gym to regroup. After a week or two away you will be anxious to get back into the gym and hit it hard for another couple months. But, before you do you should change up your workout program. Whether it’s exercises, or the days of the week, this will keep you mentally fresh to attack your training.
So when your body starts to tell you it wants a break from your weightlifting workout, listen to it!
It’s the only body you will ever get…
Someone likes her R&RSean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
There is never an excuse to skip a workout no matter where you are or how little time you have.
Here is a quick bodyweight workout you can do even outdoors before you go for a walk with your family.
It can serve as a great warmup or even a challenging workout if your just starting out with your Dad Fitness exercise program.
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
I hope you don’t miss out on this.
On Wednesday, January 21st at MIDNIGHT EST., all of the new free bonuses in the Dad Fitness System will be gone!
After Wednesday all these bonuses will be only available at their current retail value. So why not get them for FREE while you can? Busy dads around the world are using Dad Fitness to get fit in only 3 hours a week .
The “proof is in the pudding” as they say. That reminds me, Dad Fitness also comes with an awesome recipe book for quick nutritious desserts!
And I know that if you are a busy dad who is juggling work, family and friends, I promise you with Dad Fitness you will get the body you want while still living the life you want. You have nothing to lose except that sagging beer belly. Try it for 8 weeks and if you don’t love it just return it no questions asked.
So remember all the new bonus workouts will be removed from this incredible offer at MIDNIGHT (EST) on Wednesday, January 21st.
The clock is ticking on your health. Make sure you are there for your family for many years to come. Don’t waste any more time.
Visit Dad Fitness to instantly download your workouts.
download Riding in Cars with Boys =>www.DadFitness.com
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
Today I headed to the gym knowing that things might not go as planned.
My strained left thumb that I had a few weeks back has come back to haunt me.
I was scheduled to train Chest, Shoulders & Triceps today but didn’t get very far with that. As soon as I tried to warm up for Incline Barbell Bench Presses I knew it wasn’t good.
I couldn’t even stand the pressure of the 45lb Olympic bar pressing against my thumb. I then tried to salvage the workout by trying different angles with barbells dumbbells and even variations of pushups.
Gripping any bar or even dumbbells were out of this question. I could manage some back pulling exercises using a thumbless grip. Also some pushup variations were ok as long as I kept the pressure off my left thumb.
These are the exercises I managed to do with out much pain.
3 sets each 10-12 reps
Wide-Grip Front Pulldowns supesetted with
Block pushups with feet elevated on swiss ball
V-Bar pullups supesetted with
Regular pushups with feet elevated on flat bench
Rope upright rows
Rope overhead tricep extensions supesetted with
Rope cable pushdowns
I got a busy weekend of Dad stuff (birthday parties, etc.) with baby Matea so I will see how I feel as the weekend progress for my next workout.
I would give this workout 1 thumbs up! lol
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
I finished off Craig Ballanytnes TT For Meatheads workout routine this morning.
Mostly leg work today with some traps and abs mixed in.
My baby daughter Matea then had her leg workout.
After her warm-up of laughing she was ready to go!
I really enjoyed this program the last 4 weeks. The workouts are short, usually around 45 minutes including warmup and cooldown.
This is mostly from the short rest periods and in a lot of cases no rest periods at all with some intense supersets. The arm superset gives you a crazy pump as you do a lot of work in a short amount of time.
The program is designed to be short burst, bodybuilding workouts.
Craig has created another awesome workout program for us guys who want to inject some fun back into the gym and enjoy getting a good pump while building lean muscle in a short time.
The only drawback I found was that due to the really short rest periods it was hard to increase the weights due to limited recovery.
But this is not a strength focused program so I understand.
Overall I would highly recommend this workout routine for busy guys who want short, bodybuilding style workouts.
For more workouts like these click here: short bodybuilding workouts
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
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