The Dad Fitness Experiment

This is my last week of Dad Fitness Workouts before we head off for vacation on Saturday.

I am looking forward to a little break from training and really looking forward to our family's first vacation together. We can't wait to pick up our new car that has been bought a month ago and is waiting for us in our relatives driveway in New Brunswick.

I had a pretty good workout this morning at the gym. I am not really following a specific workout plan these last couple days. Usually before I take a break from training every 8 weeks or so I like to just experiment and have fun in the gym for the last week.

There will be lots of time to "get serious" and start training hard and heavy when I return from vacation. Something about the days getter shorter in the fall and the temperatures getting cooler makes me want to start upping the training intensity and putting on some solid muscle.

Here was my workout:

Incline Barbell Bench Press, 2 sets of 4 reps
Flat DB Bench Press, 2 sets of 4-6 reps supersetted with Flat DB Flys, 2 sets of 12 reps,
Standing Barbell Shoulder Press, 2 sets of 8 reps
Incline Side Lateral Raise, 2 sets of 10 reps
Standing Overhead Ez Bar Tricep Extensions, 2 sets of 6 reps
Angled Tricep Cable Pushdowns, 2 sets of 10 reps
Seated Ab Leg Lifts with dumbbell between feet, 2 sets of 12 reps

I also experimented in the kitchen today as well, while Mommy and Matea had a nap.


I took my recipe that I posted in July for Boneless Chicken Wings and just modified it a bit. I used whole wheat bread crumbs instead of shake and bake and added a little coconut and shook it up for the coating. I also took out the butter and just used a little hot sauce and a drizzle of bbq sauce.

For the side salad I used whatever we had left in the fridge. A little spinach, bell peppers, cucumber and tomatoes topped with toasted almonds and LiveActive probiotic marble cheese.

For the dressing I made a great healthy salad dressing recipe for Caesar Vinaigrette found in Dr. John Berardi's Gourmet Nutrition cookbook.

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Sean Barker, CPT

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