My Busy Dad protocol - a GtG success

Adachi · May 24, 2023

Today was Intensity day.

Todays Work
Iron Cardio
Classic
Alternating weights.
32kg/40kg
40 sets / 37:19

BONUS: Strict Presses throughout with the 40kg bell. BIG DAY

The current plan is to add some Hypertrophy.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.
A rough idea of the current hypertrophy plan.

IC + Hypertrophy

M	T	W	T	F
IC	~~15/4~~	IC	15/4	IC
IC	15/4	IC	15/5	IC
IC	15/4	IC	15/6	IC
IC	15/4	IC	20/3	IC
IC	15/4	IC	20/3	IC
IC	15/4	IC	20/4	IC
IC	15/4	IC	20/4	IC
IC	15/4	IC	20/5	IC
IC	15/4	IC	20/5	IC
IC	15/4	IC	20/6	IC

Schedule subject to change

Adachi · May 25, 2023

Today continued explosive pushups for hypertrophy
15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.

Todays Work
32kg
15 Overspeed Swings
15 Explosive Pushups
5 Minute intervals
Total Time: 40 minutes
Total Reps: 60 Swings, 60 Pushups

The current plan is to add some Hypertrophy.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.
A rough idea of the current hypertrophy plan.
Revised the Light Day to be 15/3 in light of MUCH SORENESS.

IC + Hypertrophy

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC	15/3	IC	15/5	IC
IC	15/3	IC	15/6	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/6	IC

Schedule subject to change

Adachi · May 26, 2023

Todays Work
Iron Cardio
Traveling 2s
Alternating weights.
32kg/40kg
20 sets / 15:00

The current plan is to add some Hypertrophy.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.
A rough idea of the current hypertrophy plan.
Revised the Light Day to be 15/3 in light of MUCH SORENESS.

IC + Hypertrophy

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC	15/4	IC	15/5	IC
IC	15/3	IC	15/6	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/6	IC

Schedule subject to change

Adachi · May 30, 2023

Today continued explosive pushups for hypertrophy
15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.

Todays Work
32kg
15 Overspeed Swings
15 Explosive Pushups
5 Minute intervals
Total Time: 40 minutes
Total Reps: 60 Swings, 60 Pushups

The current plan is to add some Hypertrophy.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.
A rough idea of the current hypertrophy plan.
Revised the Light Day to be 15/3 in light of MUCH SORENESS.

IC + Hypertrophy

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5	IC
IC	15/3	IC	15/6	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/6	IC

The schedule is subject to change
* = skipped/holiday

Adachi · May 31, 2023

Todays Work
Iron Cardio
Traveling 2s
32kg
40 sets / 32:00

Forgot that we'll be traveling this weekend.
will take a few days off, anyways.
will try to do something.
will see how that goes.

The current plan is to add some Hypertrophy.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.
A rough idea of the current hypertrophy plan.
Revised the Light Day to be 15/3 in light of MUCH SORENESS.

IC + Hypertrophy

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC*	15/3	IC	15/6	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/6	IC

The schedule is subject to change
* = skipped/holiday

Adachi · Jun 5, 2023

Todays Work
Iron Cardio
Alternating weights
32/40kg
20 sets / 12:00

Was at the beach with the family all weekend.
took a few days off, anyways.
didn't get to do something.
learned how that goes.
Feeling strong, and stable with 40kg strict presses

The current plan is to add some Hypertrophy.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.
A rough idea of the current hypertrophy plan.
Revised the Light Day to be 15/3 in light of MUCH SORENESS.

IC + Hypertrophy

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	15/3	IC	15/6	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/6	IC

The schedule is subject to change
* = skipped/holiday

Adachi · Jun 6, 2023

Today continued explosive pushups for hypertrophy
15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.

Todays Work

32kg/40kg
15 Overspeed Swings 32kg
15 Explosive Pushups
15 Overspeed Swings 40kg
15 Explosive Pushups

5 Minute intervals
Total Time: 40 minutes
Total Reps: 60 Swings, 60 Pushups

Was at the beach with the family all weekend.
took a few days off.
Feeling fresh
May change the calendar after this experience.

M: H (lite)
T: IC
W: IC
T: H (Heavy)
F: IC

The current plan is to add some Hypertrophy.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.
A rough idea of the current hypertrophy plan.
Revised the Light Day to be 15/3 in light of MUCH SORENESS.
May change it back to 15/4 with a schedule change.

IC + Hypertrophy

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	15/6	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/3	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/4	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/5	IC
IC	15/3	IC	20/6	IC

The schedule is subject to change
* = skipped/holiday

Adachi · Jun 7, 2023

Todays Work
Iron Cardio
Classic
32kg
30 sets / 15:49

The current plan is to add some Hypertrophy.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 30/3 on Thursday.
A rough idea of the current hypertrophy plan.
Revised the Light Day to be 15/3 in light of MUCH SORENESS.
May revise it back to 15/4 in light of lessening soreness.

Iron Cardio (IC) + Hypertrophy (H)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	15/5	IC
15/3	IC	IC	15/6	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

Adachi · Jun 8, 2023

Today's Work
32kg Swings & Pushups today.
completed 15/5 @ 5 Min.
50 Min. Total.
Soreness is fairly low.
I take this as a very good sign.
Using a nominal 100 Reps / Session cap.

Iron Cardio (IC) + Hypertrophy (H)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	~~15/5~~	IC
15/3	IC	IC	15/6	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

Looking to wrap with a nice tall set of 30 to really pump things up.
Mostly, just to see if I can.
Also, to build some muscle size.

Adachi · Jun 9, 2023

Todays Work
Iron Cardio
Traveling 2s
32kg
36 sets / 30 Minutes

The current plan is to prioritize some Hypertrophy.
A rough idea of the current hypertrophy plan is charted below.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 30/3 on Thursdays and keep Mondays as a Light day.
may cut Wednesday Iron Cardio sessions due to total loading.

Iron Cardio (IC) + Hypertrophy (H)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	~~15/5~~	IC
15/3	IC	IC	15/6	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

Adachi · Jun 12, 2023

Today's Work
32kg Swings & Pushups today.
completed 15/4 @ 5 Min.
40 Min. Total.
Soreness is Minimal today. I take this as a very good sign.
Thurs. will be 6 sets.

Using a nominal 100-Reps/Session cap, and a Light-Day/Heavy-Day arrangement.
Considering removing Wednesday's IC.
Considering switching H to Tuesday and Friday.
| H | IC | off | H | IC | off | off |

Iron Cardio (IC) + Hypertrophy (H)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	~~15/5~~	IC
~~15/4~~	IC	IC	15/6	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

Looking to wrap with a nice tall set of 30 to really pump things up.
Mostly, just to see if I can.
Also, to build some muscle size.

Adachi · Jun 13, 2023

Todays Work

Step & Carry (S&C)

Warmup
40KG Clean bottoms up
Half halo to top of back bottom of neck
carry for 10 minutes, set down, active rest

40kg rack carries
30s carry
60s active rest
20 Series
30 minutes

40 minutes total

but, what I probably should've done, was nothing.

Using a nominal 100-Reps/Session cap, and a Light-Day/Heavy-Day arrangement.
Considering removing Wed. IC. (especially since my lower back is feeling slight fatigue)
Considering switching H to Tuesday and Friday.
| IC | H | off | IC| H | off | off |

Iron Cardio (IC) + Hypertrophy (H)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	~~15/5~~	IC
~~15/4~~	IC	~~S&C~~	15/6	IC
15/3	IC	IC	20/2	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

Looking to wrap with a nice tall set of 30 to really pump things up.
Mostly, just to see if I can.
Also, to build some muscle size.

Adachi · Jun 15, 2023

Today's Work
32kg Swings & Pushups today.
completed 15/6 @ 4 Min.
48 Min. Total.
Soreness is Minimal today. I take this as a very good sign.
Next week will try 20/2

Using a nominal 100-Reps/Session cap, and a Light-Day/Heavy-Day arrangement.
Considering removing Wednesday's IC.
Considering switching H to Tuesday and Friday.
| H | IC | off | H | IC | off | off |

Iron Cardio (IC) + Hypertrophy (H) + Step&Carry (S&C)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	~~15/5~~	IC
~~15/4~~	IC	~~IC* S&C~~	~~15/6~~	IC
15/3	IC	IC	20/2	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

Looking to wrap with a nice tall set of 30 to really pump things up.
Mostly, just to see if I can.
Also, to build some muscle size.

Adachi · Jun 16, 2023

Todays Work
Step & Carry (S&C)

Warmup
took 20 Minute walk around the block earlier today.

Session
32kg rack carries
30s carry, 30s active rest
40 Series, 40 minutes

>90 Degrees outside
Lots of breathing, Lots of sweat.
Didn't have the urge to work on Iron Cardio today.
but, still, what I probably should've done, was nothing.

Using a nominal 100-Reps/Session cap, and a Light-Day/Heavy-Day arrangement.
Considering removing Wed. IC. (especially since my lower back is feeling slight fatigue)
Considering switching H to Tuesday and Friday.
| IC | H | off | IC| H | off | off |

Iron Cardio (IC) + Hypertrophy (H)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	~~15/5~~	IC
~~15/4~~	IC	~~IC* S&C~~	~~15/6~~	~~IC* S&C~~
15/3	IC	IC	20/2	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

Looking to wrap with a nice tall set of 30 to really pump things up.
Mostly, just to see if I can.
Also, to build some muscle size.

Adachi · Jun 17, 2023

TEST DAY!

Today I learned that I can do an 80+lbs weighted pushup for a set of five.
My kid had a Father's day Event and Invited the fathers to come practice with the kids.

I weigh 250 lbs. My boy is a little over 80 lbs in weight, and they had the kids sit on dads back for 5 pushups. I got all 5 reps. probably could've done more, but that was it for the class.

I don't really know what that means.
but that's my first kid-weighted pushup test day, ever.

Adachi · Jun 19, 2023

Today's Work
40kg Swings & Pushups today.
completed 15/3 @ 5 Min.
30 Min. Total.
Soreness is Minimal today(Not zero) Still a bit sore from last week.
I still take this as a very good sign.
This Thursday will try 20/2

Using a nominal 100-Reps/Session cap, and a Light-Day/Heavy-Day arrangement.
Considering removing Wednesday's IC.
Considering switching H to Tuesday and Friday.
| H | IC | off | H | IC | off | off |

Iron Cardio (IC) + Hypertrophy (H) + Step&Carry (S&C)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	~~15/5~~	IC
~~15/4~~	IC	~~IC* S&C~~	~~15/6~~	IC
~~15/3~~	IC	IC	20/2	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

Looking to wrap with a nice tall set of 30 to really pump things up.
Mostly, just to see if I can.
Also, to build some muscle size.

Adachi · Jun 20, 2023

Todays Work
Iron Cardio
Press Focus
32kg
40 sets / 27 Minutes

Iron Cardio (IC) + Hypertrophy (H) + Step&Carry (S&C)

M	T	W	T	F
IC	~~15/4~~	IC	~~15/4~~	IC
IC*	~~15/4~~	IC	15/5*	IC*
IC	~~15/4~~	IC	~~15/5~~	IC
~~15/4~~	IC	~~IC* S&C~~	~~15/6~~	IC
~~15/3~~	IC	IC	20/2	IC
15/3	IC	IC	20/3	IC
15/3	IC	IC	20/4	IC
15/3	IC	IC	20/5	IC
15/3	IC	IC	25/2	IC
15/3	IC	IC	25/3	IC
15/3	IC	IC	25/4	IC
15/3	IC	IC	30/2	IC
15/3	IC	IC	30/3	IC

The schedule is subject to change
* = skipped/holiday

The current plan is to prioritize some Hypertrophy.
A rough idea of the current hypertrophy plan is charted below.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 30/3 on Thursdays and keep Mondays as a Light day.
may cut Wednesday Iron Cardio sessions due to total loading.

Adachi · Jun 21, 2023

Todays Work
Step & Carry
32kg
30s:30s W:R
40 Minutes

Iron Cardio (IC) + Hypertrophy (H) + Step&Carry (S&C)

Week#	M	T	W	T	F
1	IC	~~15/4~~	IC	~~15/4~~	IC
2	IC*	~~15/4~~	IC	15/5*	IC*
3	IC	~~15/4~~	IC	~~15/5~~	IC
4	~~15/4~~	IC	~~S&C~~	~~15/6~~	~~S&C~~
5	~~15/3~~	IC	~~S&C~~	20/2	IC
6	20/2	IC	S&C	20/3	IC
7	20/2	IC	S&C	20/4	IC
8	15/3	IC	S&C	20/5	IC
9	15/3	IC	S&C	25/2	IC
10	15/3	IC	S&C	25/3	IC
11	15/3	IC	S&C	25/4	IC
12	15/3	IC	S&C	30/2	IC
13	15/3	IC	S&C	30/3	IC

The schedule is subject to change
* = skipped/holiday

The current plan is to prioritize some Hypertrophy.
A rough idea of the current hypertrophy plan is charted below.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 30/3 on Thursdays and keep Mondays as a Light day.
may cut Wednesday Iron Cardio sessions due to total loading.

Adachi · Jun 22, 2023

Todays Work
Hypertrophy
32kg Swings
Explosive Pushups
20/2 @ 5 minutes

The last few pushup reps were very tough, but my hands came off the ground.
Swings are getting easier. will continue to include the 40kg bell.
Taking tomorrow off, Considering reducing the weekly volume further.

Iron Cardio (IC) + Hypertrophy (H) + Step&Carry (S&C)

Week#	M	T	W	T	F
1	IC	~~15/4~~	IC	~~15/4~~	IC
2	IC*	~~15/4~~	IC	15/5*	IC*
3	IC	~~15/4~~	IC	~~15/5~~	IC
4	~~15/4~~	IC	~~S&C~~	~~15/6~~	~~S&C~~
5	~~15/3~~	IC	~~S&C~~	~~20/2~~	IC*
6	20/2	IC	S&C	20/3	IC
7	20/2	IC	S&C	20/4	IC
8	15/3	IC	S&C	20/5	IC
9	15/3	IC	S&C	25/2	IC
10	15/3	IC	S&C	25/3	IC
11	15/3	IC	S&C	25/4	IC
12	15/3	IC	S&C	30/2	IC
13	15/3	IC	S&C	30/3	IC

The schedule is subject to change
* = skipped/holiday

The current plan is to prioritize some Hypertrophy.
A rough idea of the current hypertrophy plan is charted below.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 30/3 on Thursdays and keep Mondays as a Light day.
may cut Wednesday Iron Cardio sessions due to total loading.

Adachi · Jun 26, 2023

Todays Work
Hypertrophy
40kg Swings
Explosive Pushups
20/2 @ 5 minutes

The last few pushup reps were very tough, but my hands came off the ground.
Swings are getting easier. will continue to include the 40kg bell.
Taking tomorrow off, Considering reducing the weekly volume further.

Iron Cardio (IC) + Hypertrophy (H) + Step&Carry (S&C)

Week#	M	T	W	T	F
1	IC	~~15/4~~	IC	~~15/4~~	IC
2	IC*	~~15/4~~	IC	15/5*	IC*
3	IC	~~15/4~~	IC	~~15/5~~	IC
4	~~15/4~~	IC	~~S&C~~	~~15/6~~	~~S&C~~
5	~~15/3~~	IC	~~S&C~~	~~20/2~~	IC*
6	~~20/2~~	IC	S&C	20/3	IC
7	20/2	IC	S&C	20/4	IC
8	20/2	IC	S&C	20/5	IC
9	15/3	IC	S&C	25/2	IC
10	15/3	IC	S&C	25/3	IC
11	15/3	IC	S&C	25/4	IC
12	15/3	IC	S&C	30/2	IC
13	15/3	IC	S&C	30/3	IC

The schedule is subject to change
* = skipped/holiday

The current plan is to prioritize some Hypertrophy.
A rough idea of the current hypertrophy plan is charted below.
start with 15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 30/3 on Thursdays and keep Mondays as a Light day.
may cut Wednesday Iron Cardio sessions due to total loading.

My Busy Dad protocol - a GtG success

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