Here's how my workout went down...
1) Rope jumping x 120s, glute activation, bodyweight warm-up
2) Hang Clean (5x135, 6x135)
3) High Pull (6x175, 6x185)
4) Shrug Pull (6x225, 6x245)
5) Deadlift (5x275, 5x285, 20x135)
6) Face Pull (20x60, 15x70)
I've been doing this workout for a few weeks now and really enjoy it because I've seen my results carry-over into everyday life.
I've noticed a big increase in my vertical jump - going from barely nicking the basketball rim with my finger tips to fully grabbing the rim and swinging on it like a monkey.
I've noticed how my back pain (which usually occurs the day after I play basketball or volleyball) has virtually disappeared.
I've noticed that my posture is a lot better, my shoulders and traps are looking "meatier" and I'm down an inch around my waist.
I've also noticed that my wife is slapping me on the rear end a lot more...BONUS!
All of these benefits from a workout whose purpose is to get me stronger and more athletic.
I'm not training for the "looks"...although, believe me, I know looking better is a bi-product.
I'm not training specifically for fat loss...but I have lost an inch around my waist.
As busy dads, because our priorities have evolved since we've had children, our workouts need to evolve as well.
Gone are the days when we can open up some bodybuilding magazine and copy the high-volume workouts that are meant for 20-year-old meatheads.
We should be training for performance - to get better each and everytime.
We should be training for health - eliminating back pain, increasing Growth Hormone production and increasing energy so we can keep up with our kids!
We should be training for strength - so we inspire our kids, keep the fire burning in our marriage and be the figure of strength in our family.
Those are the reasons I train and bust my a** each time I'm in the gym.
What are YOUR reasons for training?
P.S. Get started on your quest for strength and pick-up the FitAndBusyDad Workouts!