Deadlifts For Dad

I was a bit rushed getting to the gym this morning as my wife had an appointment at 10:30am so I had to get my morning workout done and be home to watch baby Matea.

Got to the gym at 9am to start TT For Meatheads,Workout C.

Started off with Deadlifts and did some leg work and ab circuits. Kept the weights conservative with the deadlifts as its been a few months since I did these.

It wasn't long before I was huffing and puffing and was drenched by the end of the workout. I was finished my workout in 40 mins.

I can really see why Craig emphasizes you DON'T need to do long boring cardio to burn fat. After his TT workouts I feel like I just finished sprinting across a football field!

Plus with the full body exercises you are building lean muscle at the same time.


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

I Suck!

Just returned from the gym after completing Craig Ballantynes TT For Meatheads, Workout B

It was one of those days that it felt like someone turned the gravity dial up!

I wasn't at my strongest but pushed through the workout of chest and back and really got a great pump from the supersets. The short rest periods is like cardio combined with weight training in one workout.

If you have been working out for any length of time you are going to have those days when the weights feel heavy and you rather turn around and walk out of the gym.

...But mentally its best to focus on just the exercise your doing one rep at a time and do your best for the day.

I believe I read Dan John, an experienced strength coach say that one of every five workouts are going to "suck".

This is probably a good average if your taking care of yourself most of the time. Remember that you only need to follow a good diet 90% of the time to see results.

The same goes for exercise. Stick to your plan and give your best 90% of the time and the other 10% won't make much difference...

I am hoping for a better performance tomorrow morning when I do TT For Meatheads, Workout C

Deadlift day;-)



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

Whatta Workout!

Started Craig Ballantyne's TT For Meatheads workout this morning at the gym.

Man oh man! I certainly under estimated how intense these short, bodybuilding workouts are.

Some basic barbell squats supersetted with DB shrugs started off this intense workout.

Then it was on to more leg work and ab work. The short rest periods combined with these muscle building movements had me dripping in sweat and gasping for air!

You don't need long boring cardio to lose fat and build muscle.

I was out of the gym in 40 mins including my warmup and stretching cooldown.

Looking forward to workout B on Monday.

Remember, building muscle is all about QUALITY not quantity;-)


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

I am a Meathead!

Well after just getting a start on a new training program titled The Most Powerful Program ever.

I am changing plans. No biggie. I am only 2 workouts into the program. Remember nothing is ever written in stone. Just be consistent with your workouts and you will see results.

So after personally being asked by Men's Health expert and Turbulence Training creator , Craig Ballanytne to try his new Muscle Building program titled TT For Meatheads, I couldn't turn him down.

TT For Meatheads is a 4 day per week muscle building program that is designed around short, burst, bodybuilding workouts.

Starting tomorrow I will begin this workout routine for the next 4 weeks. Craig wants me to personally review the program so I will keep you updated on my progress along the way.

To get all of the world famous Turbulence Training workouts

CLICK HERE==> TT Workouts


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

Cool and Crisp

Cool and Crisp.

That's what I love about the air outside this time of year.

But the last few days have been a little too "crisp" for me. After awakening to another "white" morning yesterday.


Things have cleared off here today and the sun is beaming down on a beautiful September day.

So we took advantage of it and we took Matea out for a stroll around our local park trail.

I already had my workout this morning at the gym but getting outside certainly beats being stuck in a dark dingy gym.

Blueberries anyone?

Make it a point today to get outside, it will make you feel better on the inside...


I think I will throw some steaks on the BBQ today.

For a way to grill the perfect steak click here :
==> Perfect Steak

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

Awesome Ab Exercise

Here is an awesome upper body exercise by Men's Health expert Craig Ballantyne that also works your abs really hard.

It's a pull-up/knee-up combination.

Just give it a try and let me know how your abs feel the next day!



To see more exercises like this check out Craig's world-famous
==>Turbulence Training


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

Quick Muscle Meal

One of my favorite healthy snacks that can be whipped up in 60 seconds!



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

Most Powerful Program Ever?

I finally started a new workout program at the gym this morning.

After some thought whether I would design my own this time around or follow a program from another strength coach, I decided to give one of Christian Thibaudeau's programs a try.

The entire program can be found at T-Nation, one of the best training and nutrition article websites on the net. All the great trainers and coaches write for this site.

The program can be found here. Most Powerful Program Ever?

Christian is probably one of the best strength coaches to come out of Canada since Charles Poliquin.

I have actually tried this program before and really loved the workouts, the different exercises, and made great gains in muscle mass. Christian is the king of coming up with different exercises that hit your muscles at different angles.

Here is the training program I designed based on the the programs principles. It it more of a bodybuilding type program but the workouts still only take about an hour, 4 days a week.

If you have the time you can give this a try or if you a really busy dad, just start my Dad Fitness Workouts which give you 16 weeks worth of training routines with only 3 short workouts a week!

Here is the program guidelines and my actual training routine.

Accumulation Phase (4 weeks)

Heavy: 4-5 sets in the 6-8 rep range (with occasional foray into the 4-6 range)
Superset (pre-fatigue) isolation movement: 3 sets of 10 to 12 reps
Superset (pre-fatigue) compound movement: 3 sets of 8 to 10 reps
Special exercise: 3-4 sets of 10-12 reps
100-reps exercise: 1 set of 100 reps

Intensification Phase (4 weeks)

Heavy: 4-5 sets in the 4-6 rep range (with occasional foray into the 1-3 range)
Superset (post-fatigue) compound movement: 3 sets of 6 to 8 reps
Superset (post-fatigue) isolation movement: 3 sets of 8 to 10 reps
Special exercise: 3-4 sets of 8-10 reps
100-reps exercise: 1 set of 100 reps

High Volume Phase (4 weeks)

Heavy: 4-5 sets in the 8-10 rep range (with occasional foray into the 6-8 range)
Superset (pre and post-fatigue) isolation movement: 1-2 sets of 10 to 12 reps
Superset (pre and post fatigue) compound movement: 1-2 sets of 8 to 10 reps
Superset (pre and post-fatigue) second isolation movement: 1-2 sets of 12 to 15 reps
Special exercise: 3 sets of 12-15 reps
100-reps exercise: 1 set of 100 reps

Max Strength Phase (4 weeks)

Heavy: 5-6 sets in the 1-3 rep range
Superset (post-fatigue) compound movement: 3 sets of 4 to 6 reps
Superset (post-fatigue) isolation movement: 3 sets of 6 to 8 reps
Special exercise: 3-4 sets of 6-8 reps
100-reps exercise: 1 set of 100 reps

My Training Split

With HSS-100, I suggest training each muscle group once every 5-7 days to allow for
maximum recovery. The following split is adequate:

Day 1: Legs
Day 2: Back/Traps
Day 3: OFF
Day 4: Chest/Shoulders
Day 5: OFF
Day 6: Biceps/Triceps

Exercises

Quads: Front or back squat
Hamstrings: Romanian deadlift or good morning
Back: Bentover barbell rowing or chest-supported dumbbell rowing
Pectorals: Incline, flat, or decline press (barbell or dumbbells)
Deltoids: Push press, military press, dumbbell shoulder press
Biceps: Standing barbell curl (barbell or EZ-bar)
Triceps: Close-grip press (incline, flat or decline) or JM press
Traps: Power shrugs (barbell or dumbbells)

Accumulation Phase. 4 weeks HSS-100 Program

Chest/Shoulders - A)Incline Barbell Press B1)Flat DB Flys B2)Flat DB Press
C1) SideLateral Raise C2)Upright Row D)Multi-Angle DB Press E)Semi-Supinated Mid-Incline DB Press x100

Legs - A)Back Squat B1)Lying Leg Curls. B2)DB Front Squat on 25's C)Iso Bulgarian
Squat, 30-60 sec per leg D)Seated Quad Ext. x100, Calf Raise

Bi's/Tri's - A)BB Curl B)Flat Close-Grip Press C1)Wide Grip/Elbows-In Preacher Curl
C2)Close Grip/Elbows-Out Barbell Concentration Curl D1)Strait-bar pressdown D2)Dips
E)2/1 Curl F)Decline DB Ext. (no 100 rep set for arms)

Back/Traps - A)Bentover BB Row B)Power Shrug C1)Seated Cable Row C2)Bar
Pulldown D1)Rope Lat Pulldown D2)Dumbbell Shrugs E)Chest Supported DB Row
x100

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

The Dad Fitness Snack Wrap

I hobbled to the gym this morning, as my legs are brutally sore from Monday's workout.

I only did a couple sets of squats, lunges and deadlifts, but I guess after a couple weeks off that's what I get.

This morning I did Back and Biceps and kept it very light and conservative. Just want to introduce my muscles to moving again.

Wide-Grip Pulldowns, 3 sets of 8 reps
Bent DB Rows, 2 sets of 10 reps
DB Shrugs, 2 sets of 10 reps
DB Curls, 2 sets of 8 reps
Reverse Curls, 2 sets of 6 reps
Standing Calf Raises, 2 sets of 8 reps

As for my post-workout meal I made my own version of all the snacks wraps you see from all the fast-foods chains these days.

It's a hell of a lot healthier and just as tasty!

I used a new Shake & Bake flavor called Ranch Crusted. It gives the flavor of Ranch dressing without the calories.

I used 2 chicken breasts sliced up and coated with Shake & Bake.

Baked it for 30 mins at 400 deg.

Rolled 2 strips in a whole wheat tortilla with spinach, spring mix, sprinkle of cheese and spoonful of salsa.

"It's way better than fast food, it's the Dad Fitness Snack Wrap"

and just to show you it's never too early to start your kids off with exercise.

Here is my 4 month old daughter Matea in her exercise gym.

I love the track suit!






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

Meatballs For Meatheads

Here was last night's dinner. Hot and Spicy Meatballs with a spinach salad.

• 1 pound ground beef
• 3/4 cup whole wheat bread crumbs
• 1 tsp of ground flaxseed
  
• 2 teaspoons dried Italian seasoning
• 2 cloves garlic, minced
• 1 small finely chopped onion
  
• 2 tablespoons chopped fresh parsley
• 2 tablespoons grated Parmesan cheese
• 1 omega 3egg, beaten
• 1 tablespoon extra-virgin olive oil
• 1 pinch salt and pepper to taste
• 1/4 cup of hot and spicy Ketchup
• 1/4 cup of bbq sauce

1. Preheat the oven to 350 degrees F (175 degrees C).
2. In a medium bowl, gently mix by hand the ground beef, bread crumbs, Italian seasoning, garlic, parsley, Parmesan cheese, and egg. Shape into 12 meatballs, and place in a baking dish.
3. Bake for 15 to 20 minutes in the preheated oven, or until cooked through.
4. Add sauce and stir and bake for additional 10-15 min.

If you want to eat like this and lose fat this fall
CLICK HERE==>www.dadfitness.com

No gym today. But I got up and did 30 min of incline walking on my treadmill to get the blood flowing and help relieve some muscle soreness during my first week back in the gym after a few weeks away.

I will start my new routine this weekend and will post it here. So check back.


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

Fall Fitness

It certainly was harder getting up and hitting the gym this morning as it was a chilly 2 degrees here in Labrador this morning.

This is the drawback to living in Northern Canada were fall comes faster than most areas.

I had a large cup of green tea with my morning oatmeal to warm me up and I took a little longer to warm up in the gym.

I haven't started my new training routine yet as I have just been getting back to the gym these last few days. I will start a new Dad Fitness Workout Plan this weekend.

This morning it was just some basic squats, lunges, and deadlifts.

It was another healthy hot meal after my workout of tasty home cooked chili.

I am getting back in the groove and I hope you are too now that the kids are back in school and the days are getting shorter.


Be the fittest dad on the block this fall and start living the Dad Fitness Lifestyle.


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

I Was In An Accident On Vacation!

Well, I am finally back from our 3 week vacation.

We put 6000 km on our new car that we picked up at the start of our trip.


AND

Yep, you read that right. We had an accident in our NEW car!

Keep reading for all the unlucky details.

After a full day flying to New Brunswick we arrived in St. John 11pm and was picked up by my wife's sister. She picked us up in the our new car that they were holding for us.

We were excited to finally see it but went on to bed when we got back to their house.

That next day we got off to an early start touring the coastal city of St. John, New Brunswick.

After an afternoon of site seeing and shopping we were heading back.

We were stopped at a red light when all of a sudden, BANG, we were hit from behind!

Then we see a guy flying off his motorcycle and skid into the intersection.

After checking to make sure everyone was alright, especially our little precious 3 month old daughter Matea, I finally realized what happened.

Then within seconds police, firefighters and paramedics were there.

This was because they were parked just across the street with all the lights flashing attending a fire call to an apartment building. This turned out to be the reason for the motorcycle driver hitting us as turned to look at the commotion happening in front of the building.

Luckily everyone was ok including him.

In the end our car received minor damage. A broken tailight, some small dents and scratches, and a busted tire. We managed to get everything fixed during the trip and continued on our way.

Of course we were pissed off about our new car getting hit the first day we got it. But, what really matters is that everyone was ok.

Then we drove on to Newfoundland to visit my parents who were camping there this summer and many of our relatives. We enjoyed lots of time outdoors, seeings the beautiful coast of Newfoundland.



Ironically we found out John Cabot (the explorer who discovered Newfoundland), had a wife named Mattea! Here is the gift shop named after her on the cape of Bonavista. We didn't even know about this when we chose to name our daughter Matea.






Getting to see my cousins who are fisherman live a natural way of live living off cod, crabs, and many other wild seafood, really made me realize that this is the lifestyle we need to get back to.

They also grow their own vegetables, drink well water and even had fresh blueberries growing in their front yard!

We enjoyed warm summer nights in front of a fire snacking on fresh crab legs, calamari and drinking ice cold beer while hearing the waves of the sea crash into the shore.

Now thats stress free living!

The only other way I can think of to combat stress if your not on vacation is my Dad Fitness Workouts. You will feel better and live longer.

Also don't forget to get enough sleep. There is a lot we can learn from babies;-)




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