Let me just say right up front that I am my own worst client. Nobody listens to my advice worse than me.

Something that always bothered me with my personal training clients is when they only gave a program 2-3 weeks to do what they wanted. Frustration from the unreasonable expectations would set in, and they’d quit.

Then they’d blame me.

Truth is, I get it. The bad part is that I understand the science and I understand the necessity of sticking with it.

Alas, I’ve designed a new program.

I spent about four weeks getting back into a classic 5/3/1 program, and I liked it, but it wasn’t rattling me like I’d hoped. I also dropped about four pounds, but then put it back on.

So it’s time to get it right.

I’m running again and I’m bumping my strength training up from three days to four. Additionally, I’m adding two more cardio sessions in the form of HIIT workouts on the bike after my lower-body days.

I’m calling it Dad Bod 2.0.

Oppdrag Norge: Cut Phase, AKA: DAD BOD 2.0

Monday: Strength Training – Lower-Body Focus A + HIIT Cardio

• Barbell Squat: 3 x 10
• Leg Curls: 3 x 15 + Drop Set
• Let Extension: 3 x 15 + Drop Set
• Calf Press: 3 x 20
• Plank: 3 x 60s
• Hanging Knee Raise: 3 x 20
• 20 Minute HIIT on Spin Bike
• Mobility

Tuesday: Strength Training – Upper-Body Focus A + C25K Run

• Incline Barbell Bench Press: 3 x 10
• Single-Arm Dumbbell Row: 3 x 12
• Seated Barbell Overhead Press: 3 x 10
• Lat Pulldowns: 3 x 10
• Skull Crushers: 3 x 12 + Drop Set
• Dumbbell Bicep Curls: 3 x 12 + Drop Set
• Afternoon Couch-to-5K Run
• Mobility

Wednesday: Rest

• Mobility Work

Thursday: Strength Training Upper-Body Focus B + C25K Run

• Dumbbell Bench Press: 3 x 10
• Chest-Supported Incline Row: 3 x 10
• Lateral Raise: 3 x 15
• Wide-Grip Cable Row: 3 x 12
• Cable Overhead Tricep Extension: 3 x 12 + Drop Set
• EZ-Bar Preacher Curl: 3 x 12 + Drop Set
• Afternoon Couch-to-5K Run
• Mobility

Friday: Strength Training – Lower Body Focus B + HIIT Cardio

• Leg Press: 3 x 20
• Straight-Leg Deadlift: 3 x 10
• Dumbbell Walking Lunge: 3 x 10
• Calf Raise: 3 x 20
• Machine Crunch: 3 x 20 + Drop Set
• Weighted Russian Twist: 3 x 20
• 20 Minute HIIT on Spin Bike
• Mobility

Saturday: C25K Run

• Morning Couch-to-5K Run

Sunday: Rest

• Mobility

Trying to lose 10-12lbs in the next three months.

May include my meal plan in the next update. For now, here’s the up-to-date tracker.

Road Trip Tracker
Road Trip Mileage	Total Mileage	Percentage Complete
1,284.37	761.0899	59.26%
Miles to Fjaerland	Leg Mileage	Percentage Complete
110.604	65.9726	59.65
Date	Type	Distance (Miles)
	Carryover	3.3026
1/12	Treadmill Walk	1
1/13	Treadmill Walk	1
1/14	Treadmill Walk	1
1/15	Treadmill Walk	1
1/16	Treadmill Walk	1
1/17	Treadmill Walk	1
1/27	Run	2
1/27	Cycle	3
1/28	Cycle	4.45
1/29	Run	2.18
1/30	Cycle	2.45
2/2	Run	2.03
2/3	Cycle	4.75
2/4	Treadmill Walk	1
2/5	Run	2.1
2/6	Cycle	4.5
2/7	Run	2.03
2/9	Treadmill Walk	1
2/10	Run	2.01
2/11	Cycle	4.5
2/12	Run	2.1
2/13	Treadmill Walk	1
2/16	Cycle	4.5
2/17	Run	2
2/18	Treadmill Walk	0.5
2/19	Run	2
2/20	Cycle	4.57
2/21	Run	2

Only 44.6314 miles to Fjaerland! That should put me there in about three weeks!

Alltid Videre!

-JTF