My Busy Dad protocol - a GtG success

Adachi · Jun 27, 2023

Todays work
Cardio
Walk around the block - 25 minutes
Curb Stepping - 25 minutes

Hot and humid outside
Lots of good breathing
Lots of sweat
Could pass the talk test any time.
Peak Heart Rate ~175 bpm

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

Adachi · Jun 28, 2023

Todays work
Cardio
Curb Stepping
Session 1: 40 minutes
Session 2: 20 minutes

Hot and humid outside
Lots of good breathing
Lots of sweat
Could pass the talk test any time.
Peak Heart Rate ~140 bpm

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

Adachi · Jun 29, 2023

Todays work
Hypertrophy
32kg Swings
Explosive Pushups
20/3 @ 5 minutes

Admittedly - I'm surprised every pushup came off the ground - albeit slightly.

Hot and humid outside
Lots of good breathing
Lots of sweat
slight fatigue
some congestion and pump

2x / Week this week worked out so far
Will see how next Monday feels.

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

Adachi · Jul 4, 2023

Todays work
Hypertrophy
48kg Swings 15 reps
Explosive Pushups 20 reps
2 circuits @ 5 minutes

Admittedly - I'm surprised the 48kg bell went up to shoulder height.

Hot and humid outside
Lots of good breathing
Lots of sweat
slight fatigue
some congestion and pump

2x / Week this week worked out so far
Will see how Thursday or Friday feels.

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*	H	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

Adachi · Jul 7, 2023

Todays work
Hypertrophy
40kg Swings 20 reps
Explosive Pushups 20 reps
4 sets @ 5 minutes

Admittedly - I'm surprised the 40kg bell didn't come out of my hands.

Hot and humid outside
Lots of good breathing
Lots of sweat
slight fatigue
some congestion and pump

My grip started to feel worse today in the 3rd and 4th set
The last 2 pushups of the last 4th set weren't quite up to par.
will repeat this scheme session next week, but with the 32kg bell.
The 40kg bell was not in the plan, and I got ambitious after using the 48kg bell.
Stick to the script, after all.

2x / Week This week barely worked out
Will see how Next week feels.

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*	H	~~S&C~~	20/4*	H
8	20/2	IC	S&C	20/4	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

Adachi · Jul 10, 2023

Todays work
Hypertrophy
32kg Swings 20 reps
Explosive Pushups 20 reps
2 sets @ 5 minutes

Cooler and more humid outside
Lots of good breathing
Lots of sweat
slight fatigue
some congestion and pump

2x / Week This week barely worked out
Will see how Next week feels.

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*	H	~~S&C~~	20/4*	H
8	~~20/2~~	IC	S&C	20/4	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

Adachi · Jul 11, 2023

IRON CARDIO
CLASSIC
20 MINUTES
38 SETS

Lots of good breathing and sweat.
Lower back fatigued.
The next use of IC should be reduced density...

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	S&C	20/4	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
**=Not completed to standard

Adachi · Jul 14, 2023

HYPERTROPHY

20/4 @ 5 Minutes ; Alternating Swings & Pushups
32KG SWINGS - every rep to shoulder height
EXPLOSIVE PUSHUPS - Hands off the ground all reps

COMPLETED AS PLANNED

Lots of good breathing and sweat.
Lower back recovering from fatigue.
Lower back felt remarkably solid during long sets.
cue to focus on high hips by imagining a string pulling up from my tailbone seems to work, keeping the hamstrings long, and the Hinge very hingey, and less squatty.

The next use of IC should be reduced density... if any

Yesterday was a 1-hour long walk and curb steps ad lib, recovering from the added IC session.
Next week is 20/5

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC
9	15/3	IC	S&C	20/5	IC
10	15/3	IC	S&C	25/2	IC
11	15/3	IC	S&C	25/3	IC
12	15/3	IC	S&C	25/4	IC
13	15/3	IC	S&C	30/2	IC
14	20/2	Rest	Walk	30/3	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard

Adachi · Jul 18, 2023

HYPERTROPHY

20/2 @ 5 Minutes ; Alternating Swings & Pushups
40KG SWINGS - every rep to shoulder height
EXPLOSIVE PUSHUPS - Hands off the ground all reps

Lots of good breathing and sweat.
Lower back felt remarkably solid during long sets.

The next use of IC should be reduced density... if any

Yesterday, and last Friday, was a 1-hour long walk and curb steps ad-lib, recovering from the Heavy Day.
This week's Heavy day is 20/5.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	S&C	20/5	IC
10	15/3	IC	S&C	25/2	IC
11	15/3	IC	S&C	25/3	IC
12	15/3	IC	S&C	25/4	IC
13	15/3	IC	S&C	30/2	IC
14	20/2	Rest	Walk	30/3	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard

Adachi · Jul 21, 2023

HYPERTROPHY

20/5 @ 5 Minutes ; Alternating Swings & Pushups
32KG SWINGS - every rep to shoulder height
EXPLOSIVE PUSHUPS - Hands off the ground all reps

Lots of good breathing and sweat.
My lower back felt remarkably solid during long sets.
The rest between sets were remarkably complete feeling.
The next use of IC should be reduced density... if any

my off days have been walking and curb steps ad-lib for 1 hour, actively recovering.
Next week we start on 25 rep sets.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	25/2	IC	S&C	25/2	IC
11	25/2	IC	S&C	25/3	IC
12	25/2	IC	S&C	25/4	IC
13	30/2	IC	S&C	30/2	IC
14	30/2	Rest	Walk	30/3	Rest
15	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard

Adachi · Jul 24, 2023

HYPERTROPHY

20/5 @ 5 Minutes ; Alternating Swings & Pushups
32KG SWINGS - every rep to shoulder height
EXPLOSIVE PUSHUPS - Hands off the ground all reps

Lots of good breathing and sweat.
My lower back felt remarkably solid during long sets.
The rest between sets were remarkably complete feeling.
The next use of IC should be reduced density... if any

my off days have been walking and curb steps ad-lib for 1 hour, actively recovering.
Next week we start on 25 rep sets.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	25/2	Walk	Walk	25/2
11	25/2	IC	S&C	25/3	IC
12	25/2	IC	S&C	25/4	IC
13	30/2	IC	S&C	30/2	IC
14	30/2	Rest	Walk	30/3	Rest
15	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard

Adachi · Jul 25, 2023

HYPERTROPHY

25/2 @ 6 Minutes ; Alternating Swings & Pushups
32KG SWINGS - every rep to shoulder height
EXPLOSIVE PUSHUPS - Hands off the ground all reps

Lots of good breathing and sweat.

Glutes felt the swings, way more than usual.
Hips-High cue may have helped.

Pushups were hard on the last reps.
Used my willpower to get my hands off the ground for the last 5 reps.

my off days will be walking and possibly curb steps ad-lib for 1 hour, actively recovering.
This week we start on 25 rep sets.
The first session is a success. we'll see how 25/3 goes next week.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	~~25/2~~	Walk	Walk	25/2
11	25/2	Walk	Walk	25/3	Walk
12	25/2	Walk	Walk	25/4	Walk
13	30/2	Walk	Walk	30/2	Walk
14	30/2	Rest	Walk	30/3	Rest
15	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard

Adachi · Jul 28, 2023

HYPERTROPHY

25/2 @ 5 Minutes ; Alternating Swings & Pushups
32KG SWINGS - every rep to shoulder height
EXPLOSIVE PUSHUPS - Hands off the ground all reps

Lots of good breathing and sweat.

Glutes felt the swings, more than usual.
Hips-High cue may have helped.

Pushups were hard on the last reps.
Used my willpower to get my hands off the ground for the last 5 reps in the second set.

my off days are still walking and possibly curb steps ad-lib for 1 hour, actively recovering.
The second session is a success. we'll see how 25/3 goes next week.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	~~25/2~~	~~Walk~~	~~Walk~~	~~25/2~~
11	25/2	Walk	Walk	25/3	Walk
12	25/2	Walk	Walk	25/4	Walk
13	30/2	Walk	Walk	30/2	Walk
14	30/2	Rest	Walk	30/3	Rest
15	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard

Tacked on ladders for kettlebell crush curl (looking for some bicep hypertrophy)

Time - Reps
0:00 - 1
0:30 - 2
1:00 - 3
1:30 - 4
2:00 - 5
2:30 - 6 (miss)

(rest)

5:00 - 1
5:30 - 2
6:00 - 3
6:30 - 4
7:00 - 5 (miss)

(End)

Adachi · Jul 31, 2023

HYPERTROPHY

25/2 @ 6 Minutes ; Alternating Swings & Pushups
40KG SWINGS - every rep to shoulder height
EXPLOSIVE PUSHUPS - Hands barely off the ground all reps

Lots of good breathing and sweat.

Glutes felt the swings, more than usual.
Hips-High cue seems to be helping.

Pushups were hard on the last reps.
Used my willpower to get my hands off the ground for the last 5 reps in the second set.
I don't imagine making 25/3 work.

my off days are still walking and possibly curb steps ad-lib for 1 hour, actively recovering.
The second session is a success. we'll see how 25/3 goes next week.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	~~25/2~~	~~Walk~~	~~Walk~~	~~25/2~~
11	~~25/2~~	Walk	Walk	25/3	Walk
12	25/2	Walk	Walk	25/4	Walk
13	30/2	Walk	Walk	30/2	Walk
14	30/2	Rest	Walk	30/3	Rest
15	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard

Tacked on ladders for kettlebell crush curl (looking for some bicep hypertrophy)
maybe more rest next time.

Time - Reps
0:00 - 8 (Barely)
3:00 - 6 (missed last rep)
6:00 - 5 (missed last rep)

(End)

Adachi · Aug 8, 2023

HYPERTROPHY

25/2 @ 5 Minutes ; Alternating Swings & Pushups
32KG SWINGS - every rep to shoulder height
EXPLOSIVE PUSHUPS - Hands barely off the ground all reps. Barely.

Pushups were hard on the last reps.
Used my willpower to get my hands off the ground for the last 5 reps in the second set.
I don't imagine making 25/3 work.

my off days are still walking and possibly curb steps ad-lib for 1 hour, actively recovering.
The second session is a success. we'll see how 25/3 goes next week.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	~~25/2~~	~~Walk~~	~~Walk~~	~~25/2~~
11	~~25/2~~	~~Walk~~*	~~Walk~~*	~~25/3~~*	~~Walk~~*
12	~~25/2~~*	25/2	Walk	25/3	Walk
13	25/2	Walk	Walk	25/4	Walk
14	30/2	Rest	Walk	30/2	Rest
15	30/2	Rest	Walk	30/3	Rest
16	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard

Adachi · Aug 10, 2023

While I am on this hypertrophy kick

32kg bell

Upright row. 10/6
Kettlebell crush curl 10,10,5,5,5

Stop.
Last reps were not to standard.

Loaded walking
Half halo the bell so it's at the top of my back bottom of my neck, and carry it.

3 series.
7 minutes on 3 minutes off

Adachi · Aug 11, 2023

HYPERTROPHY

25/3 @ 8 Minutes ; Swings only

32KG SWINGS - every rep to shoulder height

STRENGTH PUSHUPS - Diamond pushups very slow 5/1.
Pushups were just there to check on fatigue since yesterday was shoulders.

my off days are still walking and possibly curb steps ad-lib for 1 hour, actively recovering. we'll see how 25/3 goes next week.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	~~25/2~~	~~Walk~~	~~Walk~~	~~25/2~~
11	~~25/2~~	~~Walk~~*	~~Walk~~*	~~25/3~~*	~~Walk~~*
12	~~25/2~~*	~~25/2~~	~~Walk~~	H***	25/3***
13	25/2	Walk	Walk	25/3	Walk
14	30/2	Rest	Walk	25/4	Rest
15	30/2	Rest	Walk	30/2	Rest
16	30/2	Rest	Walk	30/3	Rest
17	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard
***=Modified session

Adachi · Aug 17, 2023

HYPERTROPHY

25/3 @ 7 Minutes ; Swings and pushups

32KG SWINGS - every rep to shoulder height
POWER PUSHUPS - with some lift of the hands every rep.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	~~25/2~~	~~Walk~~	~~Walk~~	~~25/2~~
11	~~25/2~~	~~Walk~~*	~~Walk~~*	~~25/3~~*	~~Walk~~*
12	~~25/2~~*	~~25/2~~	~~Walk~~	H***	25/3***
13	~~25/2~~	~~Walk~~*	~~Walk~~*	~~25/3~~	~~Walk~~
14	25/2	Rest	Walk	25/4	Rest
15	30/2	Rest	Walk	30/2	Rest
16	30/2	Rest	Walk	30/3	Rest
17	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard
***=Modified session

HYPERTROPHY
kettlebell crush curl
14 establish TRM
5,7,9

Adachi · Aug 21, 2023

HYPERTROPHY

25/2 @ 7 Minutes ; Swings and pushups

40KG SWINGS - every rep to shoulder height
POWER PUSHUPS - with some lift of the hands every rep.

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	~~25/2~~	~~Walk~~	~~Walk~~	~~25/2~~
11	~~25/2~~	~~Walk~~*	~~Walk~~*	~~25/3~~*	~~Walk~~*
12	~~25/2~~*	~~25/2~~	~~Walk~~	H***	25/3***
13	~~25/2~~	~~Walk~~*	~~Walk~~*	~~25/3~~	~~Walk~~
14	~~25/2~~	Rest	Walk	25/4	Rest
15	30/2	Rest	Walk	30/2	Rest
16	30/2	Rest	Walk	30/3	Rest
17	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard
***=Modified session

HYPERTROPHY
40KG bell
Kettlebell Upright row
Kettlebell crush curl

HYPERTROPHY

Minute	Upright Row	Curl
0	5
1		5
2	5
3		5
4	5
5		5
6	5
7		3*
9	5
10.5	5
12	5
13.5	5
15	4*

*missed rep; terminate

Adachi · Aug 25, 2023

HYPERTROPHY

Graduation Day
25/4 @ 7 Minutes ; Swings and pushups

32KG SWINGS - every rep to shoulder height
POWER PUSHUPS - with some lift of the hands every rep.

Next week is 30 Rep Sets

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*	H	~~S&C~~	20/4**	H
8	~~20/2~~	IC	~~S&C~~	~~20/4~~	IC*
9	15/3*	~~20/2~~	~~Walk~~	20/5*	~~20/5~~
10	~~Walk~~	~~25/2~~	~~Walk~~	~~Walk~~	~~25/2~~
11	~~25/2~~	~~Walk~~*	~~Walk~~*	~~25/3~~*	~~Walk~~*
12	~~25/2~~*	~~25/2~~	~~Walk~~	H***	25/3***
13	~~25/2~~	~~Walk~~*	~~Walk~~*	~~25/3~~	~~Walk~~
14	~~~~25/2~~~~	~~Rest~~	~~Walk~~	25/4*	~~25/4~~
15	30/2	Rest	Walk	30/2	Rest
16	30/2	Rest	Walk	30/3	Rest
17	30/2	Rest	Walk	30/4	Rest

The schedule is subject to change
* = skipped/holiday
**=Not completed to standard
***=Modified session

My Busy Dad protocol - a GtG success

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