Wet and Wild Workout

Man, I thought yesterday's workout was tough.

Well, today was even more intense! I was soaked by the end.

I really had to push myself to get through the workout.

I did cluster sets which is mini-sets where you do a few reps and take a 10 sec break in between, re-rack the weight just enough to catch your breath and you do it again 4 times before you take a normal break for 2 mins. I did this series 5 times and with Front Squats.

Then it was on to Dumbbell Step-ups for 3 sets of 8.

Also did natural glute ham raises and barbell rollouts in alternate sets.

Then I finished off with 1 leg standing bench squats. These are really challenging and should only be attempted if you have been training for awhile.

I was wiped after the front squats but kept focused and got through the workout.

Here is what I ate today to give you an idea of my current diet:

8:00am-Preworkout- Bowl of instant regular oatmeal with blueberries, half of my Biotest Surge workout shake, the other half I drink during my workout.

10:30am-Postworkout- Another Surge recovery shake withg 5 grams of creatine and 1 scoop of Greens Plus, vitamin C, E, Multivitamin, Glucosamine

11:30am- Lunch- Premade casserole of lean ground beef, ww pasta and veggies, 4 fish oil caps

2:30pm- Snack- 1 scoop of Biotest Metabolic Drive protein powder mixed with 1 cup of plain yogurt, few cashews

6:00pm-Dinner- Ground turkey meatballs, brown rice and veggies, vitamins and 4 fish oil caps

10:00pm- 1 scoop of Biotest Metabolic Drive protein powder , 1 tbsp of natural peanut butter

Living the Dad Fitness Lifestyle I can eat great tasting food and have fun fat burning workouts. Gotta love it!





Sean Barker, CPT

Learn the "The Truth On Fat Loss, How To Finally Lose That Beer Belly" in this FREE report from Sean Barker at www.dadfitness.com