HELLO AUGUST - Reposted from Patreon

Well, the cliches are true. Time really does fly faster and faster as we get older.

July has been an absolute whirlwind of activity. Both family and professionally. Getting videos up on my YouTube Channel, managing Livestream duties, 7 performances at the Winnipeg FRINGE Festival, trying to add more Tiers and Patrons to this community, wrestling out of town, family BBQs, housework. so much fence painting, managing lightning storms and basement flooding and just generally trying to be a good dad.

It's a lot.

But, here we are, staring the back half of summer in the eye and wondering what's happening next.

for starters, I've seen some real interest in my "War on Dad Bod" highlight reels so that's encouraging. My first "Behind the pay wall video" of an unedited wrestling promo has drawn some interest as well, so that cool. Hopefully I can get more eyeballs and interest in those things as we go along.

What's happening now?

Today I'm having a chat with creator, podcaster, host, comedian, pit boss, wrestling personality and all around good man KEN NAPZOK over on OUTLAW RADIO. This will remain a free show on YouTube primarily (will be re broadcast on other platforms at some point i figure) but I do hope you check it out.

https://youtube.com/live/-zMeMYiDGSY?feature=share

FROM THE VAULT every Monday. OUTLAW RADIO every Wednesday. WAR ON DAD BOD/BLOG at least bi-weekly. And more Pro Wrestling content as we head into the end of the line.

Aug 28th, BPW WE'RE STILL STANDING 2 - The Best God-Damned Heavyweight in Canada will remain dominant in the main event, go to www.blazeprowrestling.com for your tickets and follow the livestream too.

Thank you for being here. Please tell your friends. Please tell me



if there's other content you'd like to see.

Oh, and I have a new book plan I need to get started on. Details to come. Aside from Book 4 of OVERDRIVE. That's still in the works ... ish.

AK

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WAR ON DAD BOD - Transcript from OUTLAW RADIO Ep 37

The following is the transcript from this weeks "War on DAD BLOG" episode available at the link below. Please consider SUBSCRIBING to the Channel and visiting the links provided. Thank you for your support.

The WAR ON DAD BLOG has been an idea of mine for a number of years now that I’ve been wanting to focus on for pretty much the most selfish reason possible - To help me track the progress I’m making (or NOT making), to keep myself honest about my physical and nutritional efforts, and frankly to have something to write and talk about every day on my platforms that I’m interested in and that others can relate to.

As such, my WAR ON DAD BLOG has evolved over time. From my earliest “workout Reviews” that used to annoy Dalton and Mecca on MYSPACE - well before the thought of being a Dad was in existence. That evolved into workout and fitness articles on the now defunct “HELIUM” website. A few separate Google BlogSpot sites that received middling effort as my schedule and interest waned. But with the most regularity (and even THAT is iffy) with my separate “War on Dad Blog” Instagram account. Though that mostly remains focused on meals i’ve made, walks i’ve taken with my dog and more recently some cute videos I’ve shot and edited about my summertime adventures.

In any event, I’ve been wanting to do something like I’ve seen other creators do online for ages now. Create a platform to talk about my personal health and fitness journey, not from the perspective of an Expert (which clearly I am not) or a personal trainer (again, clearly not me). But as a way to - once again - be accountable, show some vulnerability and have some fun, I’ve wanted to record workouts. Show progress. Make meals on camera. Have chats with other fitness types (like I did a few months back with my buddy Jordan Cieciwa). Basically just do some kind of “this is MY Fitness Journey” series and throw it up online for all to see, laugh at, criticize and hopefully enjoy.

At the end of the day, I’ve always bailed out. Sure, the occasional PR or “Back Day” highlight reel notwithstanding. But a consistent series? I can’t keep up with the effort. Sure, I could blame scheduling, life commitments and more. But the truest reason I’ve not done this is… well … I fail. I relapse. I completely fall off the nutritional wagon and return my natural “Doughboy Roots.”

Obviously, I have NO Excuse. It would be different if I were still the ignorant, skinny-fat 333 pound 24 year old kid who was a few years into his wrestling journey and trying desperately to make some headway in that industry. Back then when I was just starting to learn what benefits Protein had on the body, how important monitoring my macros was, making my mistakes with Keto trends, stimulants and terrible, useless supplements of all kinds. 

But I’ve been in the fitness space for half my life now. I know what the pitfalls are. I know what needs to be done.

With that said, having to accept the fact that I simply CAN NOT TRAIN as hard or as consistently or for as long as I used to is an ongoing struggle for me. 

Back in the early 2000s? Doing a 2 hour, 2 A Day set of workouts for weeks at a time was relatively No Big Deal. I had energy seeping out of my pores, along with all of the sweat and sodium. While I didn’t know it at the time - Body Dysmorphia and comparing myself to fitter, more natural (and oftentimes UN- Natural) athletes in the wrestling scene skewed my perspective - I can now look back on old footage and see just how damned Fit and Athletic I was. I had POWER. COORDINATION. BALANCE and FLEXIBILITY that a guy my size just normally does not have.

Given how hard I worked back then, it meant that if I let my Nutrition slip a bit - If I allowed myself a few beers and burgers with my weekly meals - that it usually wasn’t that big of a deal. My OUTPUT was regularly greater than my INPUT on the average.

However, Father Time is Undefeated. Now as I stare the half century mark in the eye, I am fully aware that trying to train the way I used to simply isn’t possible anymore.

And that’s a harder pill to swallow than any Blood Pressure medication.

Now, that’s not to say I’m not making any progress. Even with my recently sporadic training sessions and gym workouts I’m learning that “Old Man Strength” really IS a thing. My base numbers there are more or less the same as they were at my peak fitness which is a testament to how well I’ve trained in the past up to this point.

However, I am really noticing that I do not RECOVER as well anymore. The arthritis in my knee is spreading. My shoulder hasn’t been right since January and there are days that I am grateful to not be yanked off my feet when my loving dog spies a squirrel during our neighborhood walks.

Let me be clear, Admitting this out loud while also proclaiming myself to be “The Best Goddamned Heavyweight Champion in Canada” is humbling.

So realizing that I’ve had to make adjustments to my training has been a challenge. Since I can’t train any harder, I have to do more work to prepare. My stretching and warm ups take almost as long as my lifts do. I try to fit in more stretching, dynamic core and body movements. My cardio is generally gentler - more cross-trainers than high incline treadmill walks.

This is a process. Because no matter what any “TRUST ME BRO” peddler is saying online: there is NO Magic Pill, no influencer peddled Peptide or Super Food that is going to make this better. This is about being consistent. Being considerate to yourself. And by putting in the right kind of work so you can get the right kind of recovery.

Which brings me to the hardest truth I face.

I HAVE to be more disciplined with my diet.

Yes, obviously this is something I've said at least 10,000 times before. Wait for it, I’ll likely say it 10,000 more times in the coming years - should I be so lucky. 

But this week as I was absentmindedly stuffing some TimBits and a medium Iced Capp into my piehole, I was listening to Ethan Suplee’s conversation with filmmaker Kevin Smith over on his podcast LIFELONG about their mutual friendship and similar weight loss journeys and the struggles they’ve faced in their individual processes.  As a part of that conversation, Mr Smith relayed a parable I’d never heard before that I will paraphrase now.

One day, the Zen Monk was walking from temple to town and fell into a deep pit. The monk laughed at his foolishness, dusted himself off and climbed out.
On the Next day, the Zen Monk was making the same journey and once again fell into the same pit. Less mused this time, the monk dusted himself off, climbed out and continued on his way.
On the third day, the Zen Monk was making the same Journey and fell into the same deep pit. This time, the Zen Monk lost his cool, cursed his fate and raged to the heavens.
After calming himself, the Zen Monk Realized the Truth he was missing : The Deep Pit is Never Going to Move. It is Up to HIM to CHANGE HIS PATH.

And that really struck me. I’ve followed similar patterns in my life for the MAJORITY of my life. Not just with my health and fitness. But with my careers. My creative pursuits. My relationships with others.

If I keep running into the Same Obstacles, I’m the One that Needs to Change my path.

Now to keep things focused here on my WAR ON DAD BOD BLOG, the path I need to change is by thinking the way I used to do things is the only way. For a while, I’ve seen success living by an 80 / 20 RULE - If I eat well 80% of the time, the other 20% isn’t too shabby. But considering the number of snacks I regularly find in my kitchen these days, its safe to say that this has been more of a suggestion than a rule lately.

So let’s try this Again, hopefully without SHAME or Fear of too much Self Flaggelation.

I KNOW what to eat, and what I should try to avoid. I know the substitutions I need to make on top of the ones I already have made. I can do this without getting obsessed with weighing every gram of every meal and adding unnecessary stress and anxiety to my mental health.

I have the knowledge. Now I need to find the discipline. 

One final admission?

This is my true addiction. Not drugs. Not really alcohol. It’s food.

So the only way for me to actually WIN MY WAR ON DAD BOD is to realize that this war never ends. I will be faced with temptations every day. Without re-establishing a better nutritional foundation for myself I won’t be able to enjoy the treats and snacks we’re all allowed to have, especially when we’re spending our time with the people who matter the most.

And since that little girl needs her Daddy to live a long and healthy life, I’m hoping I actually HAVE the discipline I need to be here for her.

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The War (on Dad Blog) Never Ends - Summer Training Plan

The Sweat Box

Summer 2025 Outlaw Training Plan

FOCUS - Improve Foundation/Stability, Lean Muscle Mass, Cardiovascular Endurance

PLAN -  3 Day Splits; First - Power / Explosiveness. Second - Hypertrophy/Resistance

THEORY - As I begin to exit my Middle Age and find myself having the beginnings of mobility and stability issues it’s now past time to focus on things that I may have been taking for granted. Primarily balance, stability and the foundation of my strength and endurance. So each session will be a bit shorter in duration but will begin each day with dynamic stretches and core to warm up the whole body.

GOAL - Remain strong, fit and vital for another 25 years

NUTRITION - Approximately 3000 cals/day on the high side, prioritize Protein (250 ish gram/day), 5-10 cups of veggies and higher digestibility carbs / fats. I’m not trying to get any heavier, but without building more lean muscle mass I will have little chance of getting out of my 50s without more joint / back pain

Back to Basics

SPLIT #1 - POWER / EXPLOSIVENESS
Day 1 - Deadlifts
Day 2 - Incline Barbell Press
Day 3 - Leg Press

Each day will focus on ONE exercise and ONE Only. I will begin with 10 minutes of dynamic stretching and core work to begin. At which point I will begin my lifts. No more than 5-8 reps until I get into my working weight, whatever that ends up being. Once I reach the working weight (where I cannot get more than 8 reps) I will complete btw 3-5 sets before moving onto my cardiovascular training (either X-Trainer / Treadmill at a brisk pace - 115-135 bpm - for 30 minutes)

SPLIT #2 - HYPERTROPHY / RESISTENCE

The Almighty Smith Machine

Day 1 - Back / Biceps
Day 2 - Shoulders / Chest / Triceps
Day 3 - Hammies / Quads / Hips / Calves

These will be more of my traditional workouts where I can focus on more individual, smaller muscles to build upon the foundations of the heavier days. These workouts will be btw- 30-45 minutes with a focus on Full Reps, short ish rest breaks, a few super sets and just keeping the body moving. Like the previous split, I plan to hit 30 Minutes of Brisk cardio after.

Days will vary depending on time / equipment available on this split but that's fine. I’ll leave samples of what these days will look like below.

By the end of August I am hoping to be feeling both stronger and more stable in my foundation. I’ll track progress here and probably on my @warondadblog IG account for anyone who wants to follow along.

AK

SAMPLE HYPERTROPHY DAYS
1) Back / Biceps

Warm Up

Hammer Grip Pull Downs - 4 x 8-12
Meadows Row - 4 x 8-12
Bentover Row - 4 - 8-12
EZ Bar Curl - 4 x 10-15
DB Curls - 4 - 10-15

2) Shoulders / Chest / Triceps
Warm Up

Rear Delt Fly / Face pull - 3 x 15-20
Peck Deck / Cables - 3 x 15-20
DB Upright Clean - 3 x 10-12
DB Side Lat Raise - 3 x 10-12
Low Incline Smith Press - 3 x 10-12
Flat Smith Tricep Press - 3 x 10-12
Tricep Extension - 3 x 10-15

3) Hammies / Quads / Hips / Calves
Warm Up
Adductors - 2 x 20
Abductors - 2 x 20
Seated Ham Curl - 4 x 10-15
Quad Ext - 4 x 10-15
Standing Calf Raises - 4 x 15-20

The Champ Is Here - Now The Real Work Begins

This past Friday (June 27th) I had the pleasure of testing my mettle in the Main Event of Blaze Pro Wrestling's "Never Give Up" event here in Winnipeg against someone whom I've trained with, competed against, taken intercontinental flights with, shared laughs and inside jokes with - the hardest working luchadore in Canada, MENTALLO. 

On a sweltering night, in a venue where the A/C had conked out (no shade to the St Louis Centre, they did everything they could to keep things cool) my old frenemy and I locked horns one more time in competition for the BPW Provincial Title.

MENTALLO

It was a stark reminder for me just how easy it is to rest upon one's laurels, even when you think that you've been "putting in the work." 

You've seen it if you've been reading. Posting about my workouts. Commenting on my the ring training down at the centre. Trying to watch what I eat.

Overall, for an ogre-ish almost 50-year old grappler - I believe that I'm in fairly decent condition, all things considered.

But facing off against a man who still rides the roads every week, competing at the highest levels with some of the best up and coming athletes in the country?

Yeah. That was a rude awakening.

I've been saying it for months now. I refuse to be one of those "Smoke and Mirrors" guys who just kinda gets by in the final matches of his career. Relying on gimmicks and plunder and other shenanigans.

For 30 years I've prided myself on being able to hang with the BEST, no matter their specialty or weight class.

Mentallo is one of the very, very best.

And I was able to hang with him one more time.

Barely.

So I sit here today, victorious. The New BPW Provincial Champion. Or, as I arrogantly claimed after the match "The Best Damned Heavyweight in Canada". I have laid down a challenge, inviting anyone from anywhere across this great nation to bring their best.

Which means I also have to be at my best.

Being on top of the division is impressive. 

Staying there? Being able to Deliver as Champion? To draw crowds to your Main Events? To make the People want to spend their hard earned money to watch someone try to beat me for my title?

Hell. This is where the real hard work begins. 

And I love it.

Thank you, Mentallo. Kampai and Ganbatte! We had a Strong Game, worthy of the JCB Hall in Shinjuku. With luck, we can fight again.

But now ... It's Open Season.

Are you holding a title for your regional promotion? Do you actually dare to call yourself a champion? Well then, lets put that money where your mouth is. Coast to Coast and Pillar to Post, The Outlaw is on his Last Ride. So show me what you've got. BC to the Maritimes, it's open season. Prove to me that I'm not the True Canadian Heavyweight Champion. 

Now the Work Begins

Winnipeg is the New Wrestling Capital of the World. Has been for a while.

Come and knock the chip off my shoulder.

I dare you.

AK

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Re-Jiggered War on Dad Blog - Again

Not out of boredom, I swear. I've just been finding with my current schedule (or lack thereof) that maintaining the kind of consistency I was looking for on my previous plan was simply inadequate for what I was trying to achieve. Namely, adequate hypertrophy for maintaining /  adding some lean muscle mass to my frame and increasing my mobility / accelerating fat loss.

As such, now that I am one month away from Main Eventing for Blaze Pro Wrestling vs Mentallo, I feel kinda under the gun to get things going a bit more expediently.

Changes I've made?

For starters. Lets eye ball the nutrition. While I haven't been eating like a 13 year old per se, there isn't a single person in my life who would be able to say they haven't seen me crushing a cookie or two more than I should be. So, lets tighten up the belt and tape the pie hole shut for a bit, hmmm? Or at least, track my macros a bit more diligently for the month of June. 

Only lifting every other day, while focusing on the whole upper body. The specific exercises will vary depending on equipment available at the time, but a day where I hit Back, Chest, Shoulders and Arms all for 5 sets of 10-15 will give me enough of boost to carry over to my next lifting day. Sure, not a ton of volume on any given day, but over the course of a week, that evens out to a minimum of 15 sets per muscle group which is more than enough.

Non Lifting days will be focused on Mobility, Core and Cardio. Nothing too extreme, but I really want to expand the flexibility in my hips and knees if possible. Plus adding some core stability and sweat equity on the treadmill or cross trainer is always a good thing for my heart and in-ring wind. Though, nothing is quite the same as getting int the ring and working - this is the next best thing.

So yeah, nothing too crazy. Last 2 workouts have looked like this:

May 25, 2025
Warm Ups
Hammer Grip Pull Down - 190 x 12, 12, 10, 7, 8 (fail)
Flat Barbell Bench Press - 135lb x 12, 155lb x 12, 175lb x 12, 195lb x 12, 215lb x 6 (rebuilding stamina and joint strength here - great pump)
DB Side Lat Raise - 30lb x 15, 15, 15, 15, 15
Rev Grip Tricep Extension - 70 x 15, 15, 15, 15, 15
DB Bicep Curls - 30lb x 15, 15, 15, 15, 15
Treadmill - 35 Mins, 3% 2.6 mph

So, at the end of this session I know I can push the final exercises a bit more going forward. I'd underestimated how much endurance I'd have at that point. Now I have a better idea.

May 26, 2025
Stretching
Low Back Hyperextension - BW 3 x 15
Mach Crunch - stack, 3 x 20
KB Around the World - 35lb 3 x 20
Treadmill - 60 Mins, 3%, 2.7mph

Not the most intense cardio, but that's not the point. Just getting on there and working myself out is the goal for a bit as I know I've been neglecting the sweat more than I care to admit. Gonna try to get on the x-trainers more, better for my knees.

Like I said, 1 Month Away from the next Blaze Pro Event. If you missed our last one, you can now check out the Entire Show IN FULL at the Link. So please, Like / Subscribe and More.

AK

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WrestleMania Weekend, The Winnipeg WhiteOut and War On Dad Blog Updates

Suck it Haters

Busy time the past few days. Good times, but busy. The Blaze Pro trainees have been working extra hard to be ready for THIS FRIDAY at the St Louis Centre in Winnipeg. Big fight fever has swept over the PegCity in a significant way. Not only are the Jets flying high in the Stanley Cup Playoffs, but the BPW Office announced just the other day that we are officially SOLD OUT of advance tickets for the event on April 25th! Huge news for an upstart company that has the usual shit-talkers doing their usual shit-talking. 

Keep talking fools. Wrestling is for Everyone. And we're just getting started.

Speaking of wrestling, it is officially WrestleMania weekend. As I write this Night One in Vegas is officially behind us. It's going to take me a few days to get caught up on all the major happenings that took place in Las Vegas. So far I've heard interesting things came out of the Bloodsport event, I've seen reports of some Canadian Talents getting opportunities on some of the bolstered Indy Events piggybacking off of Mania - which is always great to see. I know that AEW had a very strong Dynamite and Collision taping earlier in the week to avoid competing with this massive juggernaut weekend.

So far all I've had the chance to watch (and even that only partially) was the NXT Stand and Deliver event. Unsurprisingly the Ladies Fatal Four Way and the Men's triple Threat Main events were terrific. Stephanie Vacquer remains an absolute presence and wonderkin for the ladies' division and I'm not gonna get tired of watching Oba Femi just BE Oba Femi anytime soon.

That said. Hank and Tank. New NXT Tag Champs. I don't get that booking getting them TO the title match. But hot damn did they have a strong bout with Fraxiom. 

Tomorrow is Mania Night Two. Obviously the Cena Vs Rhodes match is the biggest story in wrestling

Big Money Matchup Here

right now. I'm not sure when I'm gonna get the chance to sit down and get caught up on it. But I will admit, it's captured this jaded old grapplers' interest in a way that I wasn't sure was possible anymore.

More to come.

*****
Obviously. The biggest story of the weekend outside of the ring has to be that the President's trophy

#GoJetsGo

Winners, the #1 Team in the NHL and the leaders of the WhiteOut my Winnipeg Jets pulled out the victory in Game 1 of the Stanley Cup Playoffs against the red-hot St Louis Blues.

To the surprise of no one, the Blues came out strong. Punched my Jets in the mouth a few times and rattled the reigning Vezina trophy winner Conner Hellebuyck with a few Power Play surprises.

However, seeing my Jets regain their composure half way through the 2nd Period and regain their defensive dominance was something to behold. Allowing the Blues a mere 2 shots in the final Period while keeping the pressure on to score 3 straight goals was amazing to watch.

And let's face it. With all due respect to Montreal and Toronto, the crowds inside and out of the Canada Life Centre add so much life and energy to the players on the ice. The marketing says it all. WE ARE WINNIPEG. And hot damn I love playoff hockey.

Go Jets Go.

*****

And now just to bore the few people here who don't give a damn, my War on Dad Blog Updates:

Look, I had 4 full weight lifting sessions since my last post. An in ring session with the Blaze Pro Wrestling crew and a LOT of dog walks. Yes I recorded them all and will post them here, but if nobody cares going forward I'll just do the most recent one and carry on.

April 12
Biceps w/Back
Close Grip Pulldown - 160 x 12, 12, 12, 12
TBar Row - 3 Plt x 10, 10, 10
Weighted Hyperextension - 90lb x 10, 10, 10
EZBar Curl - 70lb x 10, 90lb x 10, 10, 10, 10
DB Curl - 35lb x 12, 12, 14(!)
This wasn't a "balls out session," but it was the one my body needed this day

April 15
Shoulders, Chest and Triceps
Warm Up / Rear Delt Fly - 3 x 15
Mach OHP - 2 warm Ups, 120 x 10, 10, 10, 10 (huge Pump)
Low Incline DB Press - 75lb x 10, 10, 10, 10 (first time doing these in months, might go back to this for a bit)
DB Upright Row - 45lb x 10, 10, 12, 15(?) (Felt good, kept going)
DB Lat raise - 30lb x 12, 12, 12, 12 (delts just full by end of set 3)
Peck Fly - 175 x 15, 15, 11 + 3 partials (was fatiguing hard)
Rev Grip Triceps - 70 x 12, 12, 12
Triceps Extension - 70 x 12, 12, 12
Treadmill 3% incline, 2.6mph, 45 minutes

#WarOnDadBlog

April 17
Legs and Arms
Hip Abductors - 200 x 20, 20, 20
Adductors - 160 x 20, 20, 20 (forced stretch btw sets)
Leg Press Machine - 310 x 12, 12, 12, 12 (shouldve gone up, but knees iffy)
Seated leg Curl - 145 x 15, 15, 15, 15 (HARD)
Quad Extension - 80 x 20, 20 (just 2 sets, knee not happy)
EzBar Curl/Rev Grip Ext SS - 70lb/50 x 15/20, 15/20, 15 /20
Rope Extensions - 50 x 12, 12, 12 (slow eccentric)
DB Hammer Curl - 45lb x 12, 12, 12
Mach Crunches - Rack x 15, 15

April 19
Back and BiCeps
Warm Ups
Hammer Pulldowns - 160 x 8, 200 x 8, 240 x 5, 5, 5
Close Grip Pulldown - 180 x 12, 10, 9
Bentover Smith Row - 225 x 8, 8, 10, 9, 10 (felt good, stayed here to failure)
Cable pressdown - 50 x 15, 15, 15
DB Curl - 30lb x 10, 35lb x 10, 40lb x 10, 45lb x 10
Mach Preacher Curl - 140 x 10, 10, 10 (control eccentric)
Hyperextension - BW x 15, 15
AbCoaster - 15, 15

Bottom line, I'm doing better and trying to be more consistent in the gym again. I'm also trying to focus on how my body feels given the day and where my energy levels are at. Yes, there's a lot more arm work in here than before. Well, frankly I feel like they're not getting worked hard enough and I'd like to see them develop a bit more as I try to lean out. Life is making this challenging, but let's be honest. It's always challenging for everyone. No Unique Snowflakes here. Other people manage to be consistent while working nights, managing family, relationships, pets and more. So... suck it up Big Fella. You're not alone.

Thanks for reading as always. I'm behind schedule on recording some podcast samples and for that I have no one to blame but myself. Maybe I'll get through the next few days and just Ringside Ramble in more detail about WrestleMania. Maybe I'll even find someone who wants to talk about it with me.

Feel free to send volunteers. Preferably ones with significant followers.

Kidding.

Kinda.

Big week ahead. Looking forward to announcing some fun writing news. Also, Big Show this Friday! Again, Sold Out, but never fear. There will be pictures and videos and fallout. 

What can I say? I might be a bit excited. 

I hope you are too.

AK

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