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

LINKTREE

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

LINKTREE

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

EVENTS
LINKTREE

Back and Biceps: War on Dad Blog, Sorting Through Collectibles, Archived Match of the Day

Short and sweet recap for today, just to keep my fingers and brain working tonight. 

Life has been a little hectic lately as I start going through the few possessions that I have and make choices about the things that are staying and the things that need to go for all sorts of reasons. Believe, as much as I'd love to hang onto my collection of Star Wars toys and figures etc, there's only so many times I want to have to pack them up and move them when someone, somewhere may be on the lookout for these pieces and be willing to love them and display them for others. 


So if that person is you, here's the Marketplace Link, feel free to make me an offer for the lot / individual pieces. 

All that said, had a fine little Back and Biceps session this evening at the corporate gym. While it's got older equipment that's somewhat ill fitting for a man of my ... er ... girth. It usually gets the job done.

Back and Biceps
April 6, 2025

Neutral Grip Pulldown - 160 x 8, 190 x 8, 205 x 8, 220 x 8, 235 x 4, 4, 4
Close Grip Pulldown - 160 x 12, 12, 12, 12
Bentover Barbell Row - 225lx x 8, 8, 6, 5 (really pre exhausted muscle here)
TBar Row - 3 Plates x 10, 10, 10, 10 (big squeeze, deep stretch)
EZ Bar Curl - 70 (?) lb x 15, 15, 15, 15 (just getting a quality pump)
DB Wide Curls - 30lb x 10, 35lb x 10, 10, 13 (I should've started at 35lb)

Like I said, quick and dirty before starting the graveyard duties. A welcome lift after a busy weekend of moving boxes, sorting through items, giving away miscellaneous stuff and painting my daughters room. All worthwhile endeavors of course, but not quite as stress relieving as a good quality gym sesh.

As for match of the day, here's fun bout from the end of 2022 between myself and "Real Deal" James Roth. Funnily enough, I'd known Roth casually for many years before he got into wrestling after seeing him many times at the local gym. One of those things where we'd never really spoken aside from casual gym stuff. Glad to see him doing quite well for himself in the local circuit these days. Pretty sure were due for a rematch (Just putting that out there for promoters looking to make some money.)

All for now,

AK

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Ain't As Good As I Once Was

But in the words of the late Toby Keith, "I'm as Good ONCE as I Ever Was."

At least, that's the goal every time I step into the ring to work with the Blaze Pro Wrestling trainees, to try and offer some wisdom, have a few laughs and to challenge them to be better than they were the day before.

It's a struggle. It's a damned struggle every day.

Not to make this a "woe is me" but I'm tired. I'm sore. And life is a busy one atm. 

But there are still things I want to pursue, in the ring and out. So committing time every week to work with these kids is both good for them (hopefully) as they get to pick my brain and maybe learn a thing or three; and good for ME to realize that I can still do a lot of the things I used to do even if I have to make some modifications along the way.

Plus. It's incentivizing. Makes me want to do more.

The next few BPW events are going to be interesting (fingers crossed) and I want to be as close to at my best as I can be. The crowds deserve that. And frankly, my ego has a hard time being less than I can be. Nothing wrong with a bit of ego driven incentive - so long as one can acknowledge it properly and not let it dominate the thoughts and actions.

After that. Who knows? My outside of the ring schedule is a bit of a shit show, but I'm always open to more opportunities in other markets. It's clear that the local scene is flooded with talent (?) so I'm beyond grateful for the place I have working with BPW. 

But ain't nobody ever gonna tell me that the Outlaw ain't able to deliver for crowds all across the Commonwealth.

But since "Mr Manitoba" Brenden Collins reminded me of it, I'd like to provide this link to a much younger Adam Knight, back when "you really could move, man!" I'll never be this kid again, but I guarantee I can still bring it.

Until I have more to say.

AK

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EVENTS

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: Relocating to Here

After a week-ish of trying to keep both blogs updated I soon realized what a complete pain in the ass that is. And frankly an unnecessary one. Even though the goal was to keep this page for Creative and Wrestling related endeavors, there's no good reason to dismiss my Workout Reviews / Accountability recordings from this site.

Besides. It's good content for the algorithm. Buy my books and merch you filthy animals. Or sponsor me online to do more fitness challenges for a "man of a certain age" … being uh, Middle Aged.

So yeah, here's where I'll recap / show my workout log for recent efforts. Is it exciting? Probably only to me and a few people who wonder how I keep my body moving after 30 years of heavy impacts in and out of a 18x18 steel and plywood structure. If anyone has any questions about these, please leave'em in the comments or post'em to my socials. I'll answer anyone who's serious and tell the haters to bugger off (but like, less British-ly).

In short, I'm focusing on some higher reps, shorter rest breaks and really trying to concentrate on negative reps and stretches over the contraction. Obviously I've got a few LBs to trim from the midsection so I'm tracking the majority of my calories over a week to maintain a slight deficit and adding more lower impact cardio to my regular routine. I've been focusing on this pretty consistently for the past 3 weeks and have been pleased with early results. As always, the toughest thing is to not let my ego get in the way and insist on More Weight and fewer reps. I've had that kinda fun, but it's generally not productive for my body and goals at this point.

My regular split is modified after a Push / Pul l/ Legs ideology. A few years back this would've meant a 6 day turn around for me with only a pittance of a rest day. These days I am not as worried about that. If I end up only lifting 3x a week or every other day? Perfect. I'm hitting my muscles often enough to feel growth and progress while making sure I have enough time to recover - especially in a slight deficit. These days I feel that weakness and low energy in a big way so, I try my best to listen to my body and push it up to it's limits for that day, not what they used to be when I was 30 years old.

Anyways, here's my Push Day from Feb 18th at around 930PM - Shout out to Goodlife Fitness on Regent for their excellent staff and facility as usual.

Chest and Shoulders w/ Triceps
Peck Deck - "175" x 12, 12, 12, 12 (Trying for wide sweeping reps, lots of stretch)
Inc Smith Press - 205lb x 8, 8, 8, 5 (always humbling doing this 2nd, much better pump though)
DB Side Lat Raise - 30lb x 12, 12, 12, 12 (maybe add some more reps next week)
OHP Machine - "80" x 12, 90 x 12, 12 (still tough on my left shoulder joint, but glad to be doing these again)
Cable Side Lat Raise - "15" x 12, 12, 12 (terrific burnout, so humbling)
Rev Grip Tricep Extension - "50" x 20, 20, 20, 20, 20 (just pure stretch and pump)
30 Min Treadmill 3% incline, 2.6mph

Once upon a time I'd have disdained using so many machines. But these days, I find them so much more effective for my recovery and muscle development. Occasionally I may change it up and switch to a DB Press or a regular Barbell Press, but nothing feels quite the same as the ability to just push until I can't on the Smith Machine. That 4th set was a true fail, without the pins I'd have been in trouble.

Anyways, that was the lift. I don't know how regularly I'll post these but I do intend to bring them all under one blog, just for simplicity's sake. Maybe no one cares but me, but that's enough.

Reminder, Blaze Pro Wrestling's: No Regrets on Feb 28th in Winnipeg. Follow the link to get your advance tickets now. Our last show before X-Mas was completely sold out, so don't be stuck out in the cold. 

Visit my PWTees Shop for specific designs you can only find there. Also, if you want one of the special "30th ANNIVERSARY TEES" I have on order, hit the Comments or my DMs (easy now) to reserve your size. 

Don't forget about my BOOKS. I know that billionaires are ruining international relations right now, but the Amazon Author Groups do a fine job with my products. So please, order a copy. I'll be happy to sign it for you.

Okay, I'm out of words. Later.

AK