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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Getting Back on Track

Been a bit since I've done a "War on Dad Blog" post. In fairness, it's been a fairly busy 10 days. Lots of travel, a lovely family event, and the arduous process of moving homes. So it's not like I've been an inactive slob (ish) but time away from the gym does funny things to my brain and sense of self worth. I'd had every intention of staying on pace with the weight room - I'd been on a hell of a streak throughout July.

However. Life gets in the way.

That said, I did learn a few things.

That plan I wrote to reincorporate some heavy basic lifts? The one with some powerlifting / mobility days? 

Abject failures. Not the mobility parts, those have been very useful and stuff I now do before every workout for a bit to thoroughly warm up. 

But the heavier stuff?

Yeah, dude. You're old. None of that shit is good for your joints no matter how careful or smart you think you're being.

So, instead the more hypertrophic lifts and extra core and cardio focus has been very helpful. even on days without lifting, the active rest of hitting a treadmill for an incline walk for 45 minutes has been good. That and the in ring cardio has been good.

Plus, I actually managed to get some proper sleep this last week. So, while I want to kick myself for a lack of "effort" the truth is, I needed a de-load / rest week.

But that's done now. I've got 2 matches this month to defend the BPW Provincial Champion, and as the "True Canadian Heavyweight Champ" I need to focus on being ready.

As such:

Aug 10
Back and Biceps
Warm Up
Hammer Grip PullDown - 200 x 8, 8, 7, 6, 6
TBar Row - 3plt x 10, 8, 6, 6
Bentover Row - 205lb x 8, 8, 8, 8
Complete Barbell Curl - 65lb x 12, 12, 12, 12, 12
DB Curl / Lat PressDown - 30lb / 50 x 15, 15, 15
Hyperextension - BW x 15, 15

Not gonna lie, after that my entire back feels tight as a drum right now. But that's okay. I needed that reset lift to get my system back online. Tried to keep a good pace between sets, shorter rest breaks and really focused on the negatives. Took the weights down a bit lower than I had 2 weeks ago for safety and left a bit in the tank just in case.

Overall. A Good session.

AK

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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

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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War on Dad Blog: Tweaked for Preference

Just because I haven't logged it for a few days, here's a very exciting redux of my last 3 workouts and some reasoning behind the tweaks I've made to the "program" I posted about 2 weeks ago.

Don't get me wrong, SuperSets are fun and challenging. But the way I had my program listed previous I found wasn't letting me hit everything as consistently or as effectively as I'd like. And while the old fashion Chest / Back Day idea that Schwarzenegger made famous is challenging as hell, I was finding that all I was really doing was wearing myself down and getting a barely half assed pump on all fronts. Plus, my Delts have been feeling neglected.

And yes, that reads back and sounds silly. But the fact is, how I'm Feeling about my workouts is important. If I don't feel like they're working for me, then I don't wanna do 'em. We as people have more than enough things that we do in life that we gotta do whether we want to or not. The Gym HAS to be something I wanna do, otherwise it just becomes one more chore in my day.

I got enough chores. Working on bettering myself mentally and physically is not allowed to be one of them. Not anymore.

As such, I've switched Back and Biceps, re-pairing them together on one day. I will switch which muscle group takes the priority when I get to this day, but that's fine. These groups pair together much more naturally, working in tandem. That let me put Shoulders and Chest together again, but this time with a real focus on the Delts.  My shoulders have always been lagging for my liking and I want to bring them up. Plus I no longer have any interest in getting back in the "315lb Club" on the bench, so focusing on more moderate weights and complementing the shoulders is how it's gonna be for a time.

While it's too early to tell if this is better/worse for me progress wise, there's no doubt that I've enjoyed them much more than the previous lifts. Which means I'll keep putting in the work.

March 28, 2025

Back w/Biceps
Hammer Grip Pulldowns - 160 x 8, 180 x 8, 200 x 8, 220 x 8, 240 x7, 260 x 4, 3 (was feeling good, wanted to Learn My Limit)
Close Grip Pulldown - 160 x 10, 180 x 10, 10, 10 (last reps of 3rd set were brutal hard)
Bentover Row - 225lb x 8, 285lb x 6, 305lb x 3x 225lb x 10, 10
Meadows Row - 90lb x 8, 8, 8
SuperSets:
Lat Press Down - 50 x 10, 10, 10, 20, 20 (I was being a wuss and pushed final 2 sets)
DB Curls - 25x 10, 35 x 10, 45 x 10, 50 x 6, 6, 6, 40 x 13
Cardio - Shoveled out 2 Households from late MB winter fun - took about an hour or so all told, and a 45 minute dog walk


March 30, 2025
Shoulders w/Chest

SuperSet 1:  
Cable FacePull - 50 x15, 60 x 15, 70 x 15, 80 x 15, 90 x 13, 11
Cable Peck Fly - 50 x 15, 15, 15, 15, 15, 15

SuperSet 2 :
Incline Smith Press - 205 x 10, 10, 10, 10
Upright Row - 40lb x 10, 45lb x 10, 50lb x 9, 40lb x13

SuperSet 3:
Smith Shrugs- 205 x 12, 12, 12, 12
DB Side Lat Raise - 30lb x 15, 15, 12, 12

Cable Side Lat raise - 20 x 10, 10, 10
Tricep Rope Extension - 50 x 15, 15, 15, 15, 15

No cardio specific today save for hauling parts around at work both by hand and otherwise. After I wake up I'm planning on either ring training or  specific gym session. We'll see how things play out tonight.

But yeah. That's my exciting last few days. Good ones to be sure. More actual thoughts and updates and more coming soon. Ish.

AK

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War on Dad Blog update

Short and Sweet, today.

Chest / Back w/Shoulders
Mar 15/2025

SuperSet #1
Flat Barbell Press - 205lb x 10, 8, 8 (after 4 warm ups. S/S w/Rows)
T-Bar Row - 3.5 plates x 10, 10, 10 (2 Warm Ups, 5 total sets at this weight, big stretch)
SuperSet #2
Meadows Row - 2 Plates x 8, 8, 8 (could've done more reps, but focus on stretch/squeeze, S/S w/next)
Side Lat Raise - 30lb x 12, 12, 12 (left Shoulder ow, worked through, heart racing by end)
SuperSet #3
Incline Smith Press - 1.5 Plates x 12, 12, 12 (nice pump by the end)
Side Lat Raise - 30lb x 12, 12, 12 (Yes, 6 sets total side lats, keeping this simple)
SuperSet #4
Lat Pulldown - 160 x 12, 12, 12 (just to finish and wear out the lats)
Incline SitUps - 15, 15, 15 (been awhile, felt good)

A fella forgets how much work it is to SuperSet everything. Going during an off hour is basically mandatory given how much switching from exercises can be a Pain in the Ass if theres a crowd. Thankfully, the "shoot job gym" is usually empty by 1030pm. Nice pump all over. And good to push myself in this way. Been a while. Looking forward to a cardio only day tomorrow (he says anticipating that he'll still train legs).

A busy few days without training as I dealt with some family obligations and other stuff. Lots of dog walking which is both good and bad. The damned side walks are icy as the dickens and my silly dog likes to yank un expectedly, which makes it hard to balance on all that ice. Aching knees et all.

Yeah yeah… old man problems.

But a nice change to the workouts. While I don't think I'll ever go back to the perpetual drop set training I used to do back in my early 30s, this is a nice compromise - letting me push myself, keep my HR up at a good clip and still move a moderate amount of iron.

Cool.

I'll have more insightful stuff to say / plug soon.

AK

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