Monte's Old Man Program (MOMP) W2D1

Bench
180x6 @5.5
190x6 @6.5
200x6x2 @7.5, 7.5
Facepulls 6x12

CG Incline Bench
135x8 @6
145x8 @7
155x8x2 @8, 8.5

Seated DB Press: 4x10

Dips (bw): 4x12

Lateral Cable Raise: 4x12

Overhead Tricep Extension: 4x12

Quick after work session. Skipped rowing because I'm still kind of jet lagged.

MOMP W2D2

Pullups (bw): 3x8
Hammer Row: 3x8
Lat Pulldown: 3x8
Facepulls: 4x12
Machine Rear Delt: 4x12
Back Extension (bw): 4x10
DB Hammer Curl: 4x13
Seated Incline Curl: 4x12

Another quick road session. Still a bit sore in the SI, though.

MOMP W2D3
Belt Squat: +230x10x4
Single Leg Press: 4x10
Back Extension: 4x10
Leg Extension: 4x12
Leg Curl: 4x12

Left SI a bit spasm-y from all travel, but at home as of last night.

Played 12 hours of poker my last night in San Diego, and the low tables probably affected my hip a bit too.

MOMP W2D4

CG Bench
155x8 @6
165x8 @7
175x8x2 @8, 8.5

Machine Shoulder Press: 4x12

Machine Bench: 4x12

Cable Lateral Raise: 4x12

Cable Flies: 4x12

Rope Tri 21s: x2

Treadmill: 1.8 mi/30 minutes

Modified things to take pressure off my SI - CG bench Larsen style, and machine stuff for the rest of the upper body work with minimal pressure though the lower body. Sigh.

MOMP W2D5

Pullups (+25): 3x6
Meadows Row (bar+50): 3x10
Lat Pulldown: 3x12
Facepulls: 4x12
Single Arm Cable Row: 3x12
Machine Rear Delt: 3x12
Back Extension (bw): 4x10
EZ Curl: 3x12
Bayesian Curl: 3x12

Treadmill: 1.8 mi/30:00 mins

Slowly improving, though my left hip is a bit sore/tight now. Hopefully another week or two taking it easy will improve things.

MOMP W2D6
Leg Press (290): 4x10
RFESS (+30): 3x8
Back Extension: 4x10

Walk: 1.8 mi/30 minutes

Hip tightened up after lifting, even after keeping things light, but walking loosened it up a bit.

Also, the minis turn 7 today. Time flies.

Vacation next week, so just going to kind of wing it for a while; ****ed around on machines only the last few days, but felt like something slightly more challenging today.

7/1

A
Incline Bench: wu, 155x8x4
Pullups (bw): 4x8

B
DB Bench: 60s x10x4
Hammer Row: 4x10

C
Machine Chest Press: 4x10
Lat Pulldown: 4x12

D
Machine Fly: 4x12
Facepulls: 4x12

Treadmill: 1.8 mi/30 minutes

Back/hip improving.

Random daddin' advice thread RFI pls.

I signed up the older two minis for what will be 9yo & 6yo fall soccer. I never played soccer. I don't know how to teach soccer. I am no KC but... I have watched soccer on TV and even live in France(!) so I know it's called football a lot of places! But for learnin' the kids, I can't even tell what youtubes are worthwhile vs not. Anyway, where to start, Montesoccerdad? They are reasonably coordinated, from what I can tell. K.

Are you coaching, or just looking for some stuff to do to get them ready to play?

All we really did was put a net and ball in the yard and let them go at it - as for drills or technique videos, I can't really help you there. With that said, especially for your younger one, the games aren't tactically advanced enough that prep work is necessary. Just pass the ball around with them, help them get the hang of dribbling and passing with something other than their toe, and let them run around.

I'm not a Dadder, but I have played kickball before.

Basically at every level there are two ways to be really good at any sport: 1) super skilled 2) hulkbeast. (Thomas Muller vs Mbappe. But even midgets like Kante who you think fall into the former class are still world class in some respects. Think he hulk smashes basically every motor metric. Hence the nickname "Kante Twins".)

In terms of what you can do beyond encourage your children to be physically active and future pro athletes, just get them to do rudimentary passing drills where they are able to look at what they're kicking the ball at. Even at the HS level (non-elite), most goalies aren't able to cover post to post at any real speed, so sometimes PKs are as simple as push passing it toward the corner with some degree of speed. The real goal of keeping their head up, is they don't do super donk **** when they get older. Maybe when they hit puberty they can learn to shoot for real.

I wouldn't get too into SPP and focus more on GPP for kids. I got a lot better at both handegg and kickball via playing both when I was a young man (20y ago?). So I wouldn't really sweat "coaching" more than the most absurd minimum, just showing you care and being there will be far more beneficial in their overall development than teaching them how to rollover 18m before their peers.

7/2

A
OHP: wu, 105x8x4
Facepulls: 6x12

B
Seated DB Press: 35s x10x4
Single Arm Cable Row: 4x12

C
Lateral Cable Raise: 4x12

D
Dips (bw): 4x12
Hammer Curls: 4x10

E
Tricep Rope: 4x12
Seated Incline Curls: 4x12

F
Machine Rear Fly: 4x12

Treadmill: 1.8 mi/30 minutes

K.

Cool thx both. Also a big gpp not spp for kids advocate, fully on board there. I'm not coaching, just looking for something to do aside from "go outside and kick the ball". Simple passing sounds like a good... goal. K.

Back at it after a week of vacation; hip/back feels pretty great. However, as I leave again for Europe next week, I'll continue living the EVgoodlife^TM until I return.

7/15

A
Incline Bench: wu, 155x8x3, 155x6
Pullups (bw): 4x8
Hammer Row: 4x10

B
DB Bench: 60s x10x4
Facepulls: 4x12

C
Machine Chest Press: 4x10
Lat Pulldown: 4x10

D
Machine Fly: 4x12
Rear Delt Machine Fly: 4x12

Treadmill: 1.8 mi/30 minutes

K.

Somehow not fat on the scale after a week and a half of sloth and booze, but definitely softer. Going to try to get down to 190ish by the end of summer, since I think I do feel/look the best there.

7/19

A
OHP: wu, 105x8x4
Facepulls: 6x12

B
Seated DB Press: 35s x12x4
Single Arm Cable Row: 4x12

C
Cable Lateral Raise: 4x12

D
Dips (bw): 4x12
Hammer Curls: 4x12

E
Rope Tricep Pressdown: 4x12
Seated Incline Curls: 4x12

F
Machine Rear Fly: 4x12

Treadmill: 1.8 mi/30 minutes

K, though a bit aimless atm. Going to Europe on Monday, so maybe after I get back I'll get back in gear.

Been a minute, but finally back home. Starting a new job on Thursday, likely with less travel. We'll see how the schedule goes. Going to do a few months of upper body/rowing and see how the hip does.

8/13

A
Incline Bench: wu, 135x8x4
Pullups (bw): 4x8
Hammer Row: 4x12

B
DB Bench: 55s x10x4
Facepulls: 4x12

C
Machine Chest Press: 4x12
Lat Pulldown: 4x12

D
Machine Fly: 4x12
Rear Delt Machine Fly: 4x12

Under an hour. Slightly fat and lost a pound of two of realLBM, but we move on.

Welcome back.

I was wondering what was going on. Good luck with the new job

Congrats on new jube and seeing your own children ever. glgl.

^.

^^.

Thanks breauxs.

8/14
C2 Row: 16:00/3780 m (4 rounds of 3 min/1 min intervals)

Belated congrats on the new jerb. Hope this doesn't require you to expand the radius of the Monte life zone. Having everything within a few blocks is a really underrated life advantage.

Melk,

It's a mile and half walking, so we'll see what happens; probably catch a ride in with the wife and kids before school reasonably often, and walk/Uber/catch a ride home in the afternoon depending on timing.

8/17


A

OHP: wu, 95x8x4




B

Incline DB Press: 45s x10x4
Facepulls: 4x12

C
Seated DB Press: 30s x10x4

Single Arm Cable Row: 4x12



D

Cable Lateral Raise: 4x12



E

Rope Tricep: 4x12

Hammer Curls: 4x12



Session was yesterday, with blast from the past gym buddy, for those long time readers (he's now my boss). Going to try to keep sessions during the work week to 45-60 minutes of actual gym time, so something like chest/shoulders/lower and arms split seems doable. Probably not going to do much other than row on lower days over the next two weeks, but hopefully I'll get up to the point where I'm doing volume squatting and deadlifting once each per week and maybe rowing in the morning before or after work on upper days. We'll see.

Congrats on the new jerb!

Thanks!

8/17
C2 Row: 23:40/5536 m (6x500 m intervals/2 min light row)

Pretty k. All 500 m intervals were under a 2 minute pace, so not quite as terrible of a work capacity as I would have thought.