What a crazy workout at the gym today! …and the real workout started AFTER completing my regular Dad Fitness workout which included front squats, one leg dumbbell deadlifts, alternating incline dumbbell presses, chest supported barbell rows and medicine ball twists.
Our little dungeon of a gym got some new equipment including dumbbells ranging from 5-100lbs, new adjustable bench, and 2 treadmills. So after I finished my regular workout I ended up helping the guys who work at the Rec Centre and carrying all the new dumbbells from the storage room to the weight room which is about 50 ft or so.
Before I started at that I got to take some of the old hand made dumbbells for myself, the 25s, 35s, 50s, 60s and 82s. Oh and I had to bring them up 12 flights of stairs to load them in my truck.
Then it was on to the new gear. After all was said and done, the total weights lifted were 2100lbs, and my whole body was toast, especially my forearm grip and traps!
Basically I did 20 sets of Farmer’s Walks starting with the heaviest, the 100 pounders and worked my way down to the 5lb dumbbells.
The Farmer’s Walk is an awesome FULL BODY and FUNCTIONAL exercise that builds strength and burns fat by jacking up your heart rate. By lifting and holding two dumbbells or specific strongman barbells while you walking a certain distance you work your whole body from your traps to your calves.
It’s probably also the most functional exercise you can do that relates to real world movement by picking stuff up off the ground and carrying it.
I currently am doing Farmer’s Walks in my lifting routine right now at the end of one of my workouts. Use heavier dumbbells to build strength or lighter ones to go a further distance for time and get your heart rate up to burn fat.
It’s a very versatile exercise which you should add to your workout routine and can make for some fun and challenging outdoor workouts. Even heavy buckets of water or suitcases can be used!
So whether you want the strength of a farmer or just want to bring in the groceries without getting out of breath give Farmer Walks a try…
I hope you have been enjoying the FREE expert audio interviews I have been giving you over the last few months…
Personally I think audio books and podcasts are awesome and a much faster and easier way to learn. I thought reading ONE book a week was good but with audio books I am up to listening to 3-4 books a week!
You can load em up on your iPod/iPhone and listen to them in your car or while you head out for a leisurely walk.
To help you step up your motivation with exercise and healthy eating this fall I got what might be the world’s busiest BUT also fittest dad, even at the age of 46!
Eric has FIVE kids but is a master motivator who walks the walk and shares the stage with well-known speakers like Tony Robbins…
If you think you’re too busy to be a fit father, listen to this audio interview with Eric as he shares his secrets to success inside and outside the gym.
Eric Taylor Master of Motivation Interview
You can listen to the call here:
==>http://attendthisevent.com/?eventid=11582013
PS. Don’t forget you get 3 more FREE audio interviews with The Dad Fitness Workout and Nutrition System…
-Brad Pilon reveals shocking truths about obsessive eating, food recalls and the shady supplement industry.
-Mike Roussell gives you the 6 pillars of nutrition, how to lose more than 2lbs a week and the challenges of having baby twins!
-Zach Even-esh gets real about why us dads need to stay fit despite our busy schedule, why you don’t need a gym and how to balance hectic days and still get in a great workout.
Get it all here==> http://www.DadFitness.com
Hope you’re back in the groove after the Labour Day weekend.
We spent a lot of family time indoors this weekend as we were nailed with 3 days of heavy rain from Hurricane Earl on the east coast!
But my wife and I did manage to get out on Friday night for a greatly needed date night for dinner and a movie while Matea had dinner with her Aunt and Cousin.
I finally seen Iron Man 2 and it was definitely worth the wait!
To help you be your own Iron Man and get you back on track with your healthy eating I got a jam-packed audio interview for you with world-leading nutrition expert, Dr. Chris Mohr!
Chris is also a busy dad with a baby girl as well and run’s a fitness and nutrition consulting business with his wife and nutritionist Kara.
So they both have the academic knowledge and real-world experience on how to make eating healthy easy despite a busy lifestyle…
That’s why you can get the Quick Start Meal Plans FREE from Chris when you get The Dad Fitness Workout and Nutrition System.
I know you will find his advice helpful and informative!
Access both parts of the interview with Dr. Chris Mohr here:
Keep your surf boards for the beach dudes, I have a better wave for you that will build muscle and strength faster than you thought possible…
I started a new muscle building Dad Fitness workout routine yesterday.
Yep, this routine is specifically geared towards muscle hypertrophy, which is just a fancy name for muscle-growth…
After getter leaner and more athletic this summer with my training I am now going to focus on building some solid muscle mass over the next few months.
I am still only training 3-4 hours a week but these workouts include more sets and reps and some advanced training techniques like partial reps,double contraction reps, or iso-dynamic contrast reps.
Yesterday’s Chest and Back workout was a doozy because I am using this one weird training trick that I have found to work better than any
other when it comes to building bigger and stronger muscles.
Just by applying this ONE technique in your training I am sure you will increase your strength the very FIRST workout!
Ride the Wave
I was first introduced to Wave Loading years ago by strength coach Charles Poliquin. Wave loading refers to a lifting technique where the weights and reps change with every set within a wave. A wave is usually a group of 2-3 sets. Normally 2 waves are performed when training for muscle size, while 2-4 waves can be used when training for strength. The goal is to try to use heavier weights with each new wave.
Over the years I have found this to be the BEST method for building muscle and getting stronger INSTANTLY in the gym.
Wave loading works by activating your body’s nervous system, which is basically your body’s information superhighway for sending signals to your working muscles.
It simply tricks your mind and body into lifting heavier loads, which in turn can lead to more muscle.
For example, you might be able to bench press 5 reps of 200 lbs normally, but after doing a wave load you would probably lift at least 210lbs for 5 reps in the very same workout!
The opportunities to use wave loading are endless for size and strength but here is an example from my currrent muscle building routine.
A1) Incline Dumbbell Press
Wave 1 (1 x 7 reps @ 60lbs, 1 x 5 reps @ 70lbs, 1 x 3 reps @ 80lbs)
Wave 2 ( 1 x 7 reps @ 65lbs, 1 x 5 reps @ 75lbs, 1 x 3 reps @ 85lbs)
90 seconds rest
A2) Parallel Grip Pullups (bodyweight with additional weight)
Wave 1 (1 x 7 reps @ 10lbs, 1 x 5 reps @ 20lbs, 1 x 3 reps @ 25lbs)
Wave 2 ( 1 x 7 rep @ 15lbs, 1 x 5 reps @ 25lbs, 1 x 3 reps @ 30lbs)
90 seconds rest
Don’t do more than a couple wave loaded exercises in one workout as it puts a lot of stress on your nervous system and pay attention to getting enough recovery between workouts with proper nutrition and a good nights sleep. Probably not a good workout routine for sleep deprived new dads!
But if you are sick of slaving away in the gym for months trying to add more plates to the bar, give wave loading a try and get bigger and stronger faster than ever before…
After having a crockpot beef roast for dinner the day before I had some cold roast beef leftovers that I thought could use a bit of spicing up. Even though I do enjoy going primal sometimes and eating leftover roast beef cold…
I had a few whole wheat hamburger buns laying around as well so I decided to put them to use for this guy’s gourmet version of a grilled cheese sandwich.
Meet the Garlic Grilled Beef and Cheese Sandwich
1 clove of chopped garlic
1 tsp of parsley
1/4 cup of unsalted butter
2 large whole wheat kaiser rolls
2 tbsp of bbq sauce
4 slices of aged cheddar cheese
6 oz of thinly sliced leftover roast beef
In a small bowl mix garlic, parsley and butter together and melt in microwave for 30 secs.
Butter outside of rolls (tops and bottoms) with basting brush
Spread 1tbsp of bbq sauce on inside of each bun
Place 2 bottoms butter-side down in skillet on medium heat
Add 2 slices of cheddar and roast beef to each bun in skillet
Place top rolls on sandwiches and cook 5-10 minutes or until golden brown
Carefully turn sandwiches over with spatula or tongs and cook for additional 5-7 minutes until golden brown and cheese is melted.
Remove from pan and enjoy with some spicy Peperoncini peppers on the side.
So the next time you want a Roast Beef and Cheddar Sandwich for lunch don’t think Arby’s! Think homemade REAL food with the Grilled Garlic Roast and Cheedar from the Dad Fitness Workout and Nutrition System.
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