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My Busy Dad protocol - a GtG success

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
some burpees outside today, in the warming spring sun.
on a whim, I decided to try some "Tabata" circuits.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
10-minute walk

7 burpees with pushups​
6 squat thrusts​
Mountain Climbers (20s)​
Jumping jacks (20s)​
(Repeat)​
GASSED OUT

Lots of breathing some sweat, it's warm today.
Hopefully, this will help with my conditioning.

My legs were NOT burning a bit at the end.
quads were NOT congested and pumped.
I don't know if that's a good thing.
 
HYPERTROPHY

SUPER SETS for VOLUME

wherein, today is a light day, that rivals my previous heavy days.
1712079456622.png

towel kettlebell upright row
56kg 10/1
48kg 10/1
40kg 10/3
lots of pump and congestion after.
joints feel uncomfortable

towel standing kettlebell curl
32kg 10/1
24kg 10/4
No Kipping, Lots of pump and congestion, and burn.
joints feel uncomfortable

Notes:
had a rare slice of thin-crust pizza yesterday. everything hurts.

Felt rough today. not feeling good.

sets of 10 felt tough. A little too hard. My shoulders and biceps feel very sore, and my joints feel creaky and achy.
I found out last time I can do a set of 5 upright rows for 64kg, so that's good. another time I will test for 72kg.

curling the 32kg bell feels strong on the muscles, but my elbows, the joints, feel tender.
so ... maybe another time, alternate high weight(hammer) and low weight(supinated) sets, for now.

I took today as a light day, and the tonnages are at my previous heavy days.
Tonnages overall are definitely going up.
gonna use 10s most of the time, maybe 15s. I spent a little too much time out there.
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing some sweat, it's warm out.
Hopefully, this will help with my conditioning.
some burning in the legs

10 minute walk after.

Total ~ 15 minutes.
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, as the good doctor encourages, I decided to try my hand at a custom workout.
20 seconds all out.​
40 seconds rest.​
6 repeats.​
6 minutes.​
​
(6)Burpees x2​
(7)Squat Thrust x2​
(6)Burpees x1​
(7)Squat Thrust x1​
Lots of breathing mild sweat, it's warm and humid out.
Hopefully, this will help with my conditioning.
some burning in the legs

~10 minute walk after.

Total ~ 15 minutes.
 
Kettlebell AXE
H2H Swings
32kg x 6/30

Felt tough today
30 very good sets today, very close to perfect.
SET 20 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out very well.

6/30 step load
RPE ~8.5
Today felt tough and tougher, but I passed the talk test and enforced good form to the end. The main source of RPE is "Cardio Sensations"; which really took a toll after set 20. Musculature in the thighs and glutes felt nominally the same till set 20. It was the third time In a few weeks that I waited till after to do some of my Suplemetal Cardio. the RPE rise today is palpable. It may be due to the snatches I've been including.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest with the 40kg bell after waiting for RPE 6 (aka: borrringgg)
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to run a Tabata timed circuit.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
​
(6)Burpees​
(7)Squat Thrust​
(20s)Mountain climbers​
(20s)Jumping Jacks​
REPEAT CIRCUIT​
​
Lots of breathing no sweat, it's cool out.
Hopefully, this will help with my conditioning.
some burning in the legs
Lots of EPOC breathing after

~10 minute walk after.

Total ~ 15 minutes.
 
Kettlebell AXE
H2H Swings
32kg x 6/30

Felt tough today
30 very good sets today, very close to perfect.
SET 23 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out very well.

6/30 step load
RPE ~8.25
Today felt tough and tougher, but I passed the talk test and enforced good form to the end.
The main source of RPE is "Cardio Sensations"; which really took a toll after set 23.
Musculature in the thighs and glutes felt nominally the same till set 21.
It was the fourth time in a few weeks that I waited till after AXE to do some of my Suplemetal Cardio.
I think overall training Fast First is better for me.
The RPE drop is palpable but small. It may be due to the snatches I've been including.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest with the 40kg bell after waiting for RPE 6 (aka: borrringgg)
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing some sweat, it's warm out.
Hopefully, this will help with my conditioning.
some burning in the legs

10 minute walk after.

Total ~ 15 minutes.
 
HYPERTROPHY

SUPER SETS for VOLUME

wherein, today is a lighter day, that rivals my previous heavy days.
1712685408453.png

I have to be careful here. not to overdo it. it's getting easier. I'll be tempted to do more. I'm entering into a region of increased ability and I've made the mistake of chasing it too far before. In light of this. I'll try to remember to run a couple sessions of 5/5 till the joints feel better than they did before.

towel kettlebell upright row
48kg 10/5
lots of pump and congestion after.
joints felt moderately uncomfortable during the first set but felt better subsequently.

towel standing kettlebell curl
32kg 10/5
No Kipping, Lots of pump and congestion, and burn.
Elbow feels ok today.

Felt rough today. feeling better but not great.

sets of 10 felt tough. A bit better today. My shoulders felt creaky and achy.
I found out last time I can do a set of 5 upright rows for 64kg, so that's good. another time I will test for 72kg.

curling the 32kg bell feels strong on the muscles, but my elbows, the joints, feel tender.
so ... maybe another time, alternate high weight(hammer) and low weight(supinated) sets, for now.

I took today as a light day, and the tonnages are at my previous heavy days.
Tonnages overall are definitely going up.
gonna use 10s most of the time, maybe 15s. I spent a little too much time out there.
 
Last edited:
Kettlebell AXE
H2H Swings
32kg x 6/30

Felt very tough today at the end
30 very good sets today, very close to perfect.
SET 26 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out very well.

6/30 step load
RPE ~8.75
Today felt even tougher, but I passed the talk test and enforced good form to the end.
The main source of RPE is "Cardio Sensations"; which really took a toll after set 27. kinda hit a wall there in effort near the end. Probably because I did a couple of whoopsie sets of 8 on sets 24 and 26. a little load variability never hurt anyone too much.
Musculature in the thighs and glutes felt nominally the same till set 25.
It was the third time In a few weeks that I waited till after to do some of my Suplemetal Cardio.
the RPE rise today is palpable. It may be due in part to the snatches I've been including; but it's very warm and humid today, so there.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest with the 40kg bell after waiting for RPE 6 (aka: borrringgg)
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to run a Tabata timed circuit.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
​
(6)Burpees​
(7)Squat Thrust​
(20s)Mountain climbers​
(20s)Jumping Jacks​
REPEAT CIRCUIT​
​
Lots of breathing no sweat, it's cool out.
Hopefully, this will help with my conditioning.
some burning in the legs
Lots of EPOC breathing after

~10 minute walk after.

Total ~ 15 minutes.
 
HYPERTROPHY

wherein, today is a lighter day, that resembles my previous heavy days.
1712940268072.png

I have to be careful here. not to overdo it. it's getting easier. I'll be tempted to do more. I'm entering into a region of increased ability and I've made the mistake of chasing it too far before. In light of this. I'll try to remember to run a couple sessions of 5/5 till the joints feel better than they did before.

towel kettlebell upright row
72kg 5/1
64kg 5/1
56kg 5/3
little to no pump and congestion after.
joints felt comfortable today.

towel standing kettlebell curl
48kg 5/1
40kg 5/1
32kg 5/3
No Kipping, little to no pump, congestion, and burn.
My elbow feels better today.

Felt rough today. feeling better but not great.

sets of 5 felt better today.

I have confirmed I can do a set of 5 upright rows for 64kg, so that's good.
the 72kg upright row, currently resembles a lengthened partial. It's something I'm still working on.

curling the 32kg bell feels strong on the muscles, my elbows feel better.

I took today as a light day, and the tonnages are around my previous training days.
Tonnages overall are definitely going up.
gonna use 10s most of the time.
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing some sweat, it's warm out.
Hopefully, this will help with my conditioning.
some burning in the legs

10 minute walk after.

Total ~ 15 minutes.
 
Q&D 28kg
5/4, 2 Series

felt good. kinda miss that feeling.
makes me think thoughts, about, why don't I just train this way all the time?

Maybe I will.
 
HYPERTROPHY

wherein, today is a lighter day, that resembles my previous heavy days.
1713118729769.png

I have to be careful here. not to overdo it. it's getting easier. I'll be tempted to do more. I'm entering into a region of increased ability and I've made the mistake of chasing it too far before. In light of this. I'll try to remember to run a couple of sessions of 5/5 till the joints feel better than they did before. Today was just a light day since I was stuck at work this weekend. higher frequency this week, than most.

towel kettlebell upright row
40kg 10/3
lots of pump and congestion after.
shoulders felt comfortable today.

towel standing kettlebell curl
24kg 10/3
No Kipping, big pump, congestion, and slight burn.
My elbow feels fine today.

------------------------

Felt easy today. short rests gave me a big pump sensation.
sets of 10 felt fine today.

I had confirmed that I can do a set of 5 upright rows for 64kg, so that's good.
the 72kg upright row, resembled a lengthened partial. It's something I'll visit another time.

curling the 24kg bell feels strong on the muscles, my elbows feel better.
Much better pump and Connection to the supination bicep feel, over the Elblow flexors.

I took today as a light day, and the tonnages are around my previous training days.
Tonnages overall are definitely going up.
gonna use 10s most of the time.
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing some sweat, it's very warm out.
Hopefully, this will help with my conditioning.
some burning in the legs

10 minute walk after.

Total ~ 15 minutes.
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to run a Tabata timed circuit.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
​
(7)Burpees x2​
(7)Squat Thrust x2​
(20s)Mountain climbers x2​
(20s)Jumping Jacks x2​
​
Lots of breathing and sweat, it's warm out.
Hopefully, this will help with my conditioning.
some burning in the legs
Lots of EPOC breathing after

~10 minute walk after.

Total ~ 15 minutes.

--------------------------------------------

Kettlebell AXE
H2H Swings
32kg x 6/30

Felt very tough today at the end
30 very good sets today, very close to perfect.
SET 27 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out very well.

6/30 step load
RPE ~8.5
Today felt even tougher, but I passed the talk test and enforced good form to the end.
The main source of RPE is "Cardio Sensations"; which really took a toll after set 27. kinda hit a wall there in effort near the end.

Musculature in the thighs and glutes felt nominally the same till set 27.
today I actually did my supplemental cardio before my AXE session, which seems to have effected my AXE performance. but maybe only a small effect.

the RPE today is palpable.
It may be due in part to the snatches I've been including; but it's very extra warm and humid out today, so there's that.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest with the 40kg bell after waiting for RPE 6 (aka: borrringgg)
 
Last edited:
Adachi said:
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to run a Tabata timed circuit.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
​
(7)Burpees x2​
(7)Squat Thrust x2​
(20s)Mountain climbers x2​
(20s)Jumping Jacks x2​
​
Lots of breathing and sweat, it's warm out.
Hopefully, this will help with my conditioning.
some burning in the legs
Lots of EPOC breathing after

~10 minute walk after.

Total ~ 15 minutes.

--------------------------------------------

Kettlebell AXE
H2H Swings
32kg x 6/30

Felt very tough today at the end
30 very good sets today, very close to perfect.
SET 27 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out very well.

6/30 step load
RPE ~8.5
Today felt even tougher, but I passed the talk test and enforced good form to the end.
The main source of RPE is "Cardio Sensations"; which really took a toll after set 27. kinda hit a wall there in effort near the end.

Musculature in the thighs and glutes felt nominally the same till set 27.
today I actually did my supplemental cardio before my AXE session, which seems to have effected my AXE performance. but maybe only a small effect.

the RPE today is palpable.
It may be due in part to the snatches I've been including; but it's very extra warm and humid out today, so there's that.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest with the 40kg bell after waiting for RPE 6 (aka: borrringgg)
Click to expand...
I love doing Tabata's. Great work man!
 
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