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…
You probably read lots of articles by now on the BEST workout routines.
Heck, I am a fitness writer myself and after 15 years of studying health and fitness inside and outside the gym as well as earning lots of advanced certifications I am confident that the advice I give works and is also safe and helpful for a healthy person.
Unfortunately with the age of the internet everyone thinks that they are suddenly qualified in exercise science and advanced program design.
That’s why mechanics don’t do brain surgery and why your dentist don’t fix your plumbing, (although some of their tools do looks the same).
It’s because they SPECIALIZE in their field and when we want expert results we go to an expert.
But you still have to be careful who you consider an expert despite some fancy letters after their name.
After seeing a workout routine that was left in the gym the other day I am almost ASHAMED to be called a Personal Trainer in the same breath as the “personal trainer” who designed this exercise program below!
This has got to be the WORST weight training program I have EVER seen!
…and trust me I have seen it all and this even goes way beyond any of the over hyped bodybuilder routines found in the magazines.
I am sure my 2 year old daughter would come up with a better routine, as her squat technique is impeccable.
It’s no wonder guys at the gym are walking around with torn up shoulders and bad backs. I would rather they stay home and did nothing, than follow stuff like this and breakdown their muscles and mobility with the overuse and redundant exercises found below.
95% of these exercises are not only a waste of anyone’s time for building muscle but the unnatural angles recommended for some of these movements make them go from bad to down right DANGEROUS!
So I hope the “trainer” who blindly slapped this workout routine together goes back to eating their Cracker Jacks and the personal trainer certification that came with it…
WARNING: Displaying this workout is for novelty purposes only and may cause a choking hazard if anyone with a brain reads it while eating or drinking.
The Worst Workout Routine EVER
3 sets of 10 for everything.
(wow, that’s creative)
Day 1
Wide Grip Bench Press
Wide Grip Incline Bench Press
Pullover
Decline DB Press
Bench Dip
Cable Flys
Cable Crossover
Pushup
Day 2
Lying Bicep Curl
Preacher Curl
EZ bar Concentration curl
Cable Bicep curl
Tricep Overhead DB Press
Skull Crusher
One arm Cable pushdown
Dip
Day 3
Pullup
Cable One Arm Pulldown
Lat Pulldown
Seated Cable Row
T Bar Row
Bent Over Db row
Reverse Fly
Back Ext.
As for lower body exercises I didn’t see any but was too disgusted to turn the page and waste my time reading any more of this garbage.
If you are a busy dad and is looking for professionally designed workout routines done for busy dads by a busy dad, check out www.DadFitness.com for safe and effective workouts and nutrition plans that give you maximum results in minimum time.
What’s the best ways to prevent workout burnout?
No it’s not a Kit-Kat bar…
But the message behind their advertising slogan is one great way.
Gimme a Break!
1. Breakway from the Barbells
For us Gung-ho guys sometimes the hardest part of working out is NOT working out at all. As hard as it may be when you feel you’re making progress with your workouts and the WEIGHTS are going up while your WAIST is going down, it’s always a good idea to have rest weeks designed into your training the same way you have sets and reps.
So that’s why after 12 weeks of hard and intense workouts, it’s time I take a break from the gym…and maybe you should too! Usually I try and take an entire week off from the gym every 8-10 weeks to give my body as well as my mind a rest so I can recharge my body’s batteries and be ready to start a new workout routine for another couple months.
2. Deload the Dumbbells.
Wether you are focusing on fat loss or getting stronger, when doing a longer training routine of 12-16 weeks it’s probably best to have a deload week every 4 weeks in your workouts. This is usually where you reduce the normal working weights and reps in your workout by 50%. If you don’t have the mental muscle to stay away from the gym entirely, deload weeks are a great way to prevent burnout, get strong over time and avoid injury in the process while still remaining active.
3. Alternate don’t Adapt
Your body is made to adapt, otherwise you wouldn’t be here to read this… Research shows your body adapts to your workouts after 4-6 weeks. It adapts to your rep ranges first, then it catches on to your movement patterns. This is why it’s important to do different exercises from many different angles to stay one step ahead of that dreaded training plateau where your gains come to a screeching halt.
An example for chest would be to do barbell bench press for 4 sets of 6 reps on Monday, 2 sets of 12 of incline dumbbell presses on Wednesday and 3 sets of 8 of decline pushups on Friday…
I also like to cut myself some slack with my nutrition during my recovery week and not follow such a set eating schedule of eating 5-6 meals a day, every 3-4 hours.
Although I follow this structure 90% of the time as I believe in the benefits it gives me of higher energy and better health it’s good to go Primal every once and awhile and just eat when you’re hungry and even try intermittent fasting for 24 hours once a week.
I think the future of of food and healthy nutrition is in the past and that we should eat like our primal ancestors did most of the time sticking to wild meat, plants, nut and berries.
Eating this way and avoiding all the manufactured grains prevents our body’s fat storing hormone insulin from going on a constant roller coaster ride with our blood sugar. This way our body is burning fat for fuel, giving protein to our hungry muscles and we don’t have to worry if we go longer than 3 hours without stuffing our face.
So if you want to prevent workout burnout and be healthy and happy for the long term, sometimes it’s best to take 2 steps forward and one step back…
What can you do in 3 minutes?
You can make your bed…
You can update your Facebook status…
You can cook 3 batches of Minute Rice…
OK maybe there is a lot of things you can do in 3 minutes.
But one of the biggest obstacles we have as busy dads is finding the time to stick with our workout routine.
But in reality we all have the same amount of time in a day, so it’s really about how we MANAGE our time.
No matter what your situation, there are other dads out there juggling a lot more than you when it comes to family and fitness.
So for those days when you are about to write your scheduled workout off because of no time, I got you covered.
The 3 Minute Workout.
This bodyweight workout can be done anywhere at anytime without any equipment.
No, this shouldn’t replace your regular workout, despite what the TV infomercials want you to believe, you won’t get abs in 7 minutes!
But for a quick metabolic boost that will give you some energy and burn up some calories, put this workout in your training toolbox as an Emergency Workout.
So you now have NO EXCUSES. But you do have 3 minutes…
Do you have an Emergency Workout? Let me know by posting a comment below.
One of the most common questions I get asked about working out is
“What do YOUR workout routine look like?
Well ever since I created The Dad Fitness System I would just point them to www.DadFitness.com where they can get their own copy of The Ultimate Fitness Plan For Busy Dads downloaded instantly to their computer.
It works for me and it’s working for other busy dads all around the world.
But this year I have been improving the Dad Fitness workouts to better fit MY busy lifestyle and for all of YOU living the Dad Fitness lifestyle as well.
You see, being a busy dad and husband working a full-time job and running a business on the side doesn’t allow me to spend 5-6 days a week working out at the gym to stay fit.
I will be honest though, I LOVE working out at the gym, especially our little dungeon of a gym here in town. No lineups, no machines, just torn up benches with some rusty barbells and dumbbells. I guess you can call me “old school”.
But as much as I would like to I can’t always get there as often as I wish as I spend most of my days off from working shift work staying home with my 19 month old daughter while my wife is at work.
Some weeks I find it hard to get to the gym even 3 days a week so I had to adapt and tweak the Dad Fitness workouts.
So I designed a workout routine that focuses on 2 gym workouts a week and one bodyweight workout a week, totaling 3 short but intense workouts a week. …Which is all most of us really need to get in great shape anyway.
I have been loving this routine as I can get in 2 intense gym workouts a week and have no problem getting in the 3rd bodyweight workout as it can be done at home with minimal equipment, at the gym or even at my local playground when the weather permits.
Now that’s the way workouts should be, they should fit around YOUR lifestyle, not the other way around like most programs you might find in the magazines.
I am building muscle, gaining strength and staying lean like never before and it’s all because of the intricate design of these workouts.
Every exercise, Every rep and Every set is specifically selected and has a scientific reason for being in the program.
This gives you the complete “Training Triangle” to build muscle, gain strength and burn fat all in minimum time and in one simple 3 day a week workout routine.
So here is the breakdown of what I like to call Dad Fitness 2.0
- 3 workouts a week consisting of 2 gym workouts and 1 bodyweight workout.
- The workouts rotate on a 2 week cycle meaning there is a Week 1 of workouts and a Week 2, before you repeat the same workouts.
- Each routine is followed for 8 weeks allowing each weekly workout to be completed 4 times.
This keeps my motivation high and prevents the dreaded training plateau by rotating exercises every 2 weeks instead of every week like most programs.
So here is an example of just of ONE of the weekly workout routines in the upcoming yet to be released Dad Fitness 2.0 Fitness Plan.
Day 1, Week 1, Gym
Chest, Shoulders and Triceps
Decline Barbell Bench Press, 2 sets of 4-6 reps.
Incline Dumbbell Bench Press, 2 sets of 6-8 reps
Standing Barbell Shoulder Press, 2 sets of 4-6 reps
Standing Triple Threat Dumbbell Lateral Raise Superset, (side, front and rear) 2 sets of 6-8 reps each
Lying Flat Ez Bar Tricep Extensions, 2 sets of 4-6 reps
Tricep Cable Pushdowns, 2 sets of 6-8 reps
Cable Crunch, 2 sets of 8-10 reps
Day 2, Week 1, Gym
Legs, Back and Biceps
Barbell Squats, 2 sets of 4-6 reps
Dumbbell Lunges, 2 sets of 6-8 reps
Weighted Pullups, 2 sets of 4-6 reps
Bent Over Barbell Rows, 2 sets of 6-8 reps
Standing Barbell Curls, 2 sets of 4-6 reps
Standing Dumbbell Curls, 2 sets of 6-8 reps
Standing Calf Raise, 2 set of 8-10 reps
Day 3, Week 1, Bodyweight
One Leg Squats, 3 sets of max reps
Medicine Ball Pushups, 3 sets of max reps
Inverted Pullups, 3 sets of max reps
Dips, 3 sets of max reps
Parallel Grip Pullups, 3 sets of max reps
Front Plank, 2 set of 60 secs
Side Plank, 2 sets of 45 secs
I don’t have an exact date yet for the release of Dad Fitness 2.0 but I am working hard to get it complete so it can be YOUR favorite workout of 2010!
and let me know your favorite workout of 2009 by posting a comment below…
Search
-
My Feed
Follow Me
Find Me
Watch Me
Recent Posts
