[bjkasten]

Me and the pops just finished our first day of bodyweight-only training.
This is what it looked like:
2-0-1 tempo when applicable
(modifications I made for myself)

15 Prisoner squats
40 Jumping Jacks
40" Plank (feet on Swiss Ball, forearms on bench)
15 Swiss Ball leg curls
16 Push-ups (1 leg up for half then the other leg up)
30" Side plank
15 Sumo Squats
8 reverse push-ups (feet on Swiss Ball)

This was performed in succession with 1' rest then repeated twice more.
Afterward: 5 minute bike warm-up ; 2-min 8/10 intensity by 2-min 3/10 intensity interval 6 times ; 5 minute cool-down.

We were definitely wiped by the end.

This is going to be great for burning the flub off my pops. How about me? With this style of workout (3 different workouts per week) Can I expect to make some serious strength gains with some size increase? (Diet's in check)

[superman_86]

Originally Posted by bjkasten

This is going to be great for burning the flub off my pops. How about me? With this style of workout (3 different workouts per week) Can I expect to make some serious strength gains with some size increase? (Diet's in check)

"serious strength" and "size increase" don't come to mind when I read through your workout. Stick to the big and basic movements with heavy weight for "serious" size/strength gains (bench press, squat, deadlift, military press).

[bjkasten]

Thanks Superman.
I'd like to continue doing this with the dad for the next 6 weeks or so. According to the PN calculator (workout specified as moderate machine training - closest I could come to bodyweight training) I should have around 3300 calories for fat loss.

I suppose I'll modify my goals to 'leaning out' so that I can workout with the pops for a while.

What do you think? This kind of workout, plus 30-minutes moderate cycling followed by some sort of pull, push, and ab on the off-days. Couple that with the caloric intake. Sittin' at 190 14% lookin for 8-9% before I go back to my sweet sweet iron.

[superman_86]

Your welcome, glad to help! I think keeping up the bodyweight training with your father is a great idea, for both you and him. It motivates him to keep up the weight loss and it gives your body a change of pace. Really honing in on your fat loss would be a great goal for this workout. When your 6 weeks is up can be a lower bf % and really focus on lifting hard again. I've noticed that when I switch up my training i've responded much better than continuing with the same program. Does that help?

[Roland Fisher 1]

I admire that you're doing it with your Dad. That is some good times right there.