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It was a restless night in the Barker household last night…
But sleep takes a back seat when I got two ladies to take care of.
Not only was our 11 month old daughter Matea up a few times throughout the night as she is teething and has a little head cold,
BUT my wife woke up with a bad headache, high fever and ended up getting sick all night and this morning.
So while I tended to my wife resting in bed I thought the best thing for today would be to let her have some piece and quite while I packed up Matea and headed over to my parents house for the afternoon. My wife liked the idea so we left and let her rest…
I did have a workout scheduled for today so while Matea was happy playing and getting her workout at Grammie’s and Grampies I headed across the street to the gym for a quick and intense Dad Fitness Workout.
I loved the convenience of growing up with that little dungeon of a gym just across the street from where we lived. I have been working out there for about 14 years and it is like having my own little gym as there is hardly anyone ever there.
Here was today’s workout.
Pushups off a fixed barbell with feet elevated on bench,3 max sets, 60 sec rest
Lying Flat Barbell Tricep Extensions, 4 sets of 8 reps
Pullups from rope, 4 sets of 6 reps
Standing DB Shoulder Press, 3 sets of 8 reps
Standing One Arm Cable Curls, 3 sets of 8 reps
Ab circuit of hanging leg raises and cross body mountain climbers
I am gonna refuel after today’s workout with my mother’s homemade spaghetti
…I couldn’t turn down her offer!… then we will head back home to take care of mommy…and maybe I will get a chance to check out the hockey game.
GO PENS!
Sean 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
Are you a busy dad who likes to go to the gym for a quick fat burning workout but hate encountering a crowd of regular gym goers who hog workout equipment while yapping on their cell phone?
If so, The Barbell Belly Blaster Workout is for you.
If you are lucky enough to have an Olympic Barbell in your home gym, you can also do this workout without ever leaving your house.
Lock Up dvdrip This is primarily a fat loss workout as it elevates your heart rate while supersetting exercises using your bodies major muscles.
But by using your major muscles you are building strength and endurance in those muscles which will also help to build lean muscle in beginners to intermediate lifters.
This is also a great alternative to long boring cardio and can be done at the end of your regular weight training workout to burn extra calories and lose bodyfat.
To increase the muscle building effects of this workout you can add additional weight to the bar but I wouldn’t recommend it unless you have a few years of training under your belt.
For absolute beginners who find that the 45lb bar is too much, you can use a lighter bar like the EZ curl bar which is around 25lbs or even a broomstick.
This workout only requires the empty 45lb Olympic Barbell for the entire workout so you can grab a barbell and head off to an empty corner in the gym so you can get a great fat burning workout and be free of any distractions.
You will be using the barbell to complete a Complex, which is just a series of barbell free weight exercises that you will do without rest while keeping the bar in your hands the entire time.
Perform 10-15 reps for each exercise. Complete all exercises without rest, then rest 60 seconds and repeat the circuit 2 more times.
*Warmup with 12 Burpees.
Jump down onto the floor in the bottom of the pushup position and jump back up with hands in the air reaching for the ceiling.
1A Barbell Pushup
Perform regular pushup with hands on the barbell. Brace your abs hard so that you do not roll the bar on the floor.
2A Barbell Squat
Pick barbell off the floor and press overhead and rest the bar across your shoulders. Pushing hips back squat down until your thighs are parallel to the ground.
3A Barbell Shoulder Press
After squats, press the bar back overhead and in front of your shoulders with shoulder width grip press the bar straight up overhead.
4A Barbell Bent-Over Row
After shoulder presses, bend over with bar hanging straight down. Using your elbows pull or row the bar up to your belly button.
5A Barbell Mountain Climber
Place bar back on the floor and get in top part of the pushups position. With abs tight hold that position while you bring one knee to towards your elbow and alternate each leg
Sean 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
My patio deck is here somewhere?Man, didn’t we get dumped on this weekend here in Labrador. Close to 30 cm of snow fell on Friday and Saturday!
The guy living across the street wishing he lived down south!Despite another winter blast this weekend I had a great afternoon workout today after getting to sleep in, (which for me is 8am) and having a power breakfast casserole that my wife wiped up.
It was tasty and nutritious, 8 omega 3 eggs, a couple potatoes, mushrooms, onions, spinach and cheese layered and baked in the oven for 45 mins.
Matea was with the in-laws for the night last night so my wife and I enjoyed a relaxed evening as we dropped out for a bite to eat and then we picked up a movie on the way home.
Ended up getting the new fright flick called Quarantine. It was a little too much in your face gore for me as I don’t really have the stomach for these types of movies anymore.
I kept turning the volume down thinking Matea was upstairs asleep! Really strange to get used to her being out of the house.
My workout today was Day 2 of my new workout routine, mostly lower body and some grip work. Think I am going to be sore tomorrow as I might of overdid it a little!
Box Squats, 1 max set of 5 reps
Barbell Step Ups, 4 sets of 10 reps
Romanian Deadlifts, 4 sets of 8 reps
Plate Pinch Gripping for time, 3 sets
Band Pull Aparts, 1 set of 15
I managed to get through everything without much shoulder pain as it was lower body.
On the way home I dropped into the supermarket and picked up a rotisserie baked ham for dinner and a chocolate milk for my post workout drink.
The rotisserie chickens, roasts and hams are a great option for a quick meal for you and your family for those days when things get hectic or if you are just feeling a little to lazy to cook!
Sean 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
5 Exercises You SHOULDN’T Be Doing
1. Leg extensions- Unfortunately this exercise seems to be the extent of most guys leg training. Probably because sitting down and pumping out reps of leg extensions are a lot easier than squatting down with hundreds of pounds on your back.
2. Behind the neck pulldowns- This is another exercise that I still see people doing in the gym. I cringe every time I see someone take a wide grip on the angled ends of the pulldown bar and start pulling it down behind their neck.
3. Behind the neck shoulder press- Similar to the behind the neck pulldown, the behind the neck barbell shoulder press places your shoulder in a delicate position. It is basically the same movement but by adding additional weight to the bar and pushing up in the vertical plane you are putting your rotator cuffs at an even greater risk of injury.
4. Concentration Curls- Probably the most popular bicep exercise for beginners wanting to “get the pump” and get Arnold-like biceps. It’s too bad a lot of experienced trainers still waste their time on this exercise.
5. Crunches- It would be nice if all you had to do to get that ripped six pack would be to lie on the floor and pump out hundreds of reps of back breaking crunches. Despite what the infomercials want you to believe, this is NOT true!
…OK quiz time. Do you see a trend with these 5 exercises?
They all involve sitting or lying down, (which we are all experts at already) and they work only a small section of muscle, allowing you to pump out endless reps without much effort.
For you busy guys who want to get the most out of your short fat loss workouts, stop wasting your valuable time on these old school exercises that break your body down instead of building it up…
Sean 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
Range of Motion is Critical For Building Muscle
By Sean Barker, CPT.
If your not sure what I mean by ROM, its Range of Motion. This is the complete range of movement that you perform every exercise from start to finish.
But how many people get carried away with increasing the weight they lift only to sacrifice the proper exercise execution in which the exercise should be performed. A good many, and I admit I have done it in the past as well.
We all like to load up that bar giving us the feeling that we are super strong by slapping plate after plate onto the barbell. But doing this only builds your ego, not your muscles. It also greatly increases your chance of serious injury when performing exercises without a complete range of motion.
Increasing your poundage’s over time is the cornerstone of getting bigger and stronger in the gym. But not if it comes at the expense of doing the exercise with improper form. Whether it’s bench presses, squats or any exercise that requires you work the muscles over a complete range, people have a tendency to slowly develop bad training habits of limiting the range in which they complete the exercise.
This might enable you to use a heavier weight, but its not maximizing muscular overload it’s limiting it as the muscles are only getting half the stimulation that they should be. Plus, your joints and ligaments are picking up the slack, which is provoking injury.
Adhere to proper weight selection that allows you to work the intended muscle with your desired number of reps. Always remember that your weight should be chosen based on how well you can perform the exercise, not the other way around…
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