The New Dad Fitness Podcast

Hello everyone! 

Im glad you have come back to listen after my week off! I'll update you in the podcast! 

This week we talk about how to push yourself with the RIR system, dealing with picky eaters in kids and I give you a workout on how to build a gigantic dumpy. 

ENJOY!! 

Please remember to leave a 5 star rating on Spotify, Apple podcast and drop a follow on all other platforms!

Show Notes

1. BB Squat - 3 sets, 6 to 8 reps, 2 to 3 RIR
2. BB RDL -  3 sets, 6 to 8 reps, 2 to 3 RIR
3. Wide Stance Bulgarian Split Squat -  2 sets,10 to 12 reps, 1 to 2 RIR
4. BB Glute Raise -  3 sets, 10 to 12, 1 to 2 RIR
5. Superset - Leg Extension with Leg Curls - 2 sets, 12 to 15 reps, 0 to 1 RIR
6. Calf Raise -  3 sets, 10 to 15 reps, 0 RIR

Socials:

Instagram: @newdadfitnesspod and @trentbaynespt

Facebook: Trent Baynes PT

Website: www.trentbaynespt.com.au

G'day everyone! 

Today we talk about how to perform a bulk properly (a very brief overview) how to get better and bigger! 

Stupid s%$t my baby did this week, how to look after your sick baby and a bicep curl ladder climb that will take your biceps to the next level! I promise you!

As always please leave a 5 start rating and review on Apple podcast and Spotify, it helps me out like you wouldn't believe! 

Socials:

Instagram - @newdadfitnesspod @trentbaynespt

Facebook - Trent Baynes PT

Hello Everyone!

In this episode, we talk about how to get stage lean and the process that I took when taking one of my clients through a prep. This is a very brief overview and if its something we want to dive into further then 100% let me know! 

In the baby portion of the podcast we talk about how to deal with early morning wake ups, there is a new intro to Stupid stuff my baby did this week and we go through an upper body workout that will make sure that there is growth in all the right places! 

As usual please leave me a follow and rating on Spotify and Apple podcasts! I would greatly appreciate that! 

Be sure to follow the socials

Instagram: @newdadfitnesspod and @trentbaynespt

Facebook: Trent Baynes PT

Website: www.trentbaynespt.com.au

Thanks for listening!!

Wanna get huge? Do this.

Wanna get lean? Do this.

Wanna big bum? Do this but also do more glute raises.

1. Tricep Pushdown 3 sets, 8 to 12 reps, 1 RIR
2. DB Flat Bench Press 3 sets, 6 to 8 reps, 2 RIR
3. Straight Arm Pulldowns 3 sets, 10 to 12 reps, 0 to 1 RIR
4. Wide Grip Pulldowns 3 Sets, 8 to 10 reps, 1 to 2 RIR
5. Single Arm DB Row 3 sets, 10 to 15 reps, 1 to 2 RIR
6. Blood Flow Restriction EZ Bar Curls 3 sets, 20 to 25 reps, 0 to 1 RIR
7. Blood Flow Restriction Tricep Overhead Extensions, 3 sets, 20 to 25 reps, 0 to 1 RIR

In this episode, Trent talks about his top 3 supplements to increase gym performance, lean muscle mass and overall health, as well as how to find the time to train in the gym when juggling a baby. We bring back the STUPID SHIT MY BABY DID THIS WEEK segment and give you a fantastic little ab workout that will make you poop and laugh and cry and poop again. 

Enjoy this week and remember to leave me feedback too! I'd love to hear your guys thoughts! 

Please remember to leave a 5 star rating on Apple podcast and drop a follow and rating on a Spotify!

Show Notes

Perform these in a circuit with no rest between exercises but 1-2 minutes between rounds.

1. Lying Leg Raise 3 sets 20 reps
2. Cable Crunches 3 sets 8 to 12 reps
3. Yoga Boats 3 sets 30sec holds.

Socials:

Instagram: @newdadfitnesspod and @trentbaynespt

Facebook: Trent Baynes PT

Website: www.trentbaynespt.com.au

G'Day Everyone!!

In the 5th episode of the NEW DAD FITNESS POD we talk about how to not gain weight (specifically reverse diet) out of a calorie cutting phase. This information is important when it comes to successfully keeping off the weight post calorie restriction. We also talk about baby routines where I basically offer no help of guidance, just my own experience (sorry HAHA) and a delt destroyer workout that is a sure way to fire up those shoulders and make them grow!!

3 Sets of 15 to 20 reps each

DB Front Raise

DB Side Raise

Bent Over Rear Delt Flys

All super-setted one after the other with 10 secs of rest between exercsies. Take the front delt movement to 1-2 before failure, take the lateral raises to 1 before failure and the finish off with the rear delts and take them to ABSOLUTE failure. The front delt raise will slightly incorporate some side delt, the lateral raises will incorporate some front and rear delt with completely fatigued and the rear delt flys will take it to a next level of exhaustion. Simple yet effective. Lets go.

Enjoy and let me know what the best part was! 

Thanks you again for listening, I appreciate you!! 

Please remember to leave a 5 star rating on Spotify and Apple podcast and drop a follow on all other platforms!

Show Notes

Socials:

Instagram: @newdadfitnesspod and @trentbaynespt

Youtube: Trent Baynes

Facebook: Trent Baynes PT

Website: www.trentbaynespt.com.au

In this episode Trent talks all about Macros and Calories because we had a listener reccommend that a simple breakdown would be a good idea moving forward which is great! Please use this episode as a reference to future pods. Also the leg workout is below! Enjoy! 

Leg Destruction Workout

45 Degree Leg Press - 3 sets, 6 to 8 reps, 2 RIR

RDL - 3 sets, 8 to 10 reps, 2-3 RIR

Walking Lunges - 2 sets, 12 to 15 reps per leg, 1 RIR

Machine Leg Curls - 3 sets, 12 to 15 reps, 0 to 1 RIR

Pendulum Squat Machine or Elevated Heel Goblet Squat - 2 sets, 15 to 20 reps, 0 to 1 RIR

Seated Calf Raise - 3 sets, 12 to 15 reps, 0 to 1 RIR

Please remember to leave a 5 star rating on Apple podcast and drop a follow on all other platforms!

Show Notes

Socials:

Instagram: @newdadfitnesspod and @trentbaynespt

Facebook: Trent Baynes PT

Website: www.trentbaynespt.com.au

HELLO EVERYONE and welcome to EPISODE 3!! 

In this episode Trent talks about how to get rid of that stubborn Dad Bod weight that you unintentionally put on during the months after having this baby! He also talks about how protein powder can help you on your quest for more muscle gains and how to calculate your protein amcros properly. It's a ripper episode so have a listen and ENJOY!! 

Please remember to leave a 5 star rating on Apple podcast and SPOTIFY and drop a follow both of those platforms! 

Show Notes

Socials:

Instagram: @newdadfitnesspod and @trentbaynespt

Facebook: Trent Baynes PT

Website: www.trentbaynespt.com.au

Hello Everyone and welcome to the NEW DAD FITNESS PODCAST!! 

In this episode Trent covers why he loves his baby and he apologises for talking bad about her. We go into depth on how to get that spark back with your partner and understanding Love Languages as well as tips on how to show love. A new segment called 'Dumb S#!* my Baby did this week and we also talk about how to get HUGE ARMS. Thank you all for listening I appreciate the support like you wouldn't believe! 

Please remember to leave a 5 star rating on Apple podcast and drop a follow on all other platforms!

Show Notes

Socials:

Instagram: @newdadfitnesspod and @trentbaynespt

Facebook: Trent Baynes PT

Website: www.trentbaynespt.com.au

Hello Everyone and welcome to the very first episode of The New Dad Fitness Podcast! Hosted by Trent Baynes! 

In this episode we talk about how to manage that balance between having a baby, physical health and life. We dive into how to support your partner when the baby becomes a little overwhelming and part 3 discusses a chest workout that will help you blow up those chesticles to Arnold size! 

Please remember to leave a 5 star rating on Apple podcast and drop a follow on all other platforms! 

Show Notes:

Example Upper body program

1. Chest Flys - 3 sets - 12 to 15 reps - 1 to 2 RIR
2. Lat Pull Down - 3 sets - 8 to 12 reps - 2 RIR
3. Incline DB Bench Press (1 higher than 45degrees) 3 sets - 8 to 10 reps - 2 RIR
4. Seated Overhead Arnold Press - 3 Sets - 8 to 10 reps - 2 RIR
5. Seated Lateral DB Raise - 3 Sets - 15 to 20 reps - 1 RIR
6. Tricep Pushdown (Choice of attachment) - 2 sets - 12 to 15 reps - 0 to 1 RIR

Socials:

Instagram: @newdadfitnesspod and @trentbaynespt

Facebook: Trent Baynes PT

Website: www.trentbaynespt.com.au