Diesel Dad 100 - v1.0
Diesel Dad 100 - v1.0
Diesel Dad 100 - v1.0
30 WORKOUTS
TO GET YOU STRONG, LEAN,
AND ATHLETIC WITHOUT
SACRIFICING FAMILY,
FATHERHOOD, OR FITNESS
IN UNDER 10 MINUTES
M A K I N G S T R O N G
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P EO P L E ST R O N G E R barbellshrugged.com
TABLE OF CONTENTS
Bio 4
Anders Varner
Anders Varner is the co-host of the Barbell Shrugged Podcast. In 2010, he
founded San Diego Athletics and sold the gym in 2016. He has coached athletes
from every major sport including the NFL, MLB, WWE, and CrossFit. As an
athlete he competed in the CrossFit regional four times and medaled at
multiple Olympic Weightlifting competitions. Anders’ mission is to unite
dads that want to be great fathers, husbands, and love lifting weights.
The Diesel Dad is the result of refocusing my life away from being a
competitive athlete, prioritizing being a father and husband, and still
training to be strong, lean, and athletic without sacrificing family,
fatherhood, or fitness.
Doug Larson
COO and founding member of Barbell Shrugged (2012), has been in the world
of functional fitness for almost his entire life, beginning gymnastics at age 3
and Olympic weightlifting at age 14 then starting CrossFit in 2006 at age
23 after spending a season as a pro baseball Strength and Conditioning
Coach with the Colorado Rockies. He has been a Certified Strength and
Conditioning Specialist (CSCS) through the National Strength and
Conditioning Association, received his Master’s Degree in Kinesiology
(movement science) with a concentration in Health, Sport Science
and Nutrition through the University of Memphis in Memphis,TN.
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Anders Varner
Doug Larson
This is the number one thing I found myself wondering when I had my
daughter in 2018.
Six month after she was born I woke up at 205 pounds - 15 pounds more
than the day she was born.
I immediately cut the calories, got to 190, and felt like an athlete again.
Unfortunately, I still had not built the systems and structures into life
that allowed for long term, sustainable success. Over the next 6 months,
I again fell off the wagon, and ballooned up to 201.
The old athlete that trained 60-90 minutes a day, ate whatever,
and spent hours at the gym was a thing of the past.
I was a dad, I had new priorities, and less time than ever
to get everything done.
I lifted, ate, and lived the life of an athlete. Every decision, friendship,
and system was designed to make me better at ice hockey, CrossFit,
and weightlifting.
The dad that is strong, lean, and athletic without sacrificing family,
fatherhood, or fitness. That dad is the Diesel Dad.
Emails, team meetings, and whatever else is on tap for the day.
This is not how the Diesel Dad superhero starts his day.
The Diesel Dad needs quiet time to focus, check in with his body,
brain, and make a strong cup of coffee before the world wakes up.
The Diesel Dad starts his day with the most effective morning
routine for getting strong, lean, and athletic without sacrificing
family, fatherhood, or fitness.
Instead of waking up and getting fed to the wolves of fatherhood and breakfast
time, I look at the morning as an opportunity to improve my fitness, positively
start my day, and block out time just for me.
It started by setting the alarm clock 30-minutes before my family wakes up.
I would creep out of bed, turn on the pot of coffee, and while it was brewing, hit
some push ups and air squats.
Getting some blood flow to the muscles, becoming more alert, focusing on
quality movement, and fitness started my day in the most positive way possible.
Very quickly, I started using dumbbells, kettlebells, and light weights to the
routine.
I was wide awake, excited for the day, had a nice pump, and did something for
myself first thing, before anyone was awake.
I was motivated to take walks during the day instead of sitting for hours on end.
I became more consistent with my training because I felt better and was less
tired throughout the day.
I turn on the coffee, go to the garage, hit the Diesel Dad 100, accumulate 100
quality reps of 2-3 exercises, and if I have time, I take a morning walk.
The Diesel Dad 100 is the golden ticket to owning your morning, creating space
to build positive momentum, and filling your cup before the world wakes up and
demands your attention.
The goal is to build habits that become the systems and structures that define
your life.
To create a habit, you need something that triggers a behavior, and that
behavior must be met with a positive reward.
While the coffee is brewing I go to the garage and do the Diesel Dad 100.
There are five major rewards that have led to my consistent success
with the 'Diesel Dad 100':
However, living the Diesel Dad life doesn’t end on the 100th rep of the Diesel
Dad 100 morning routine.
In my attempt to build the Diesel Dad superhero, I started with the simplest,
easiest change I could make to bring the highest value to my life.
That simple solution gave me the momentum to go further and dig deeper.
How does the Diesel Dad eat to get strong, lean, and athletic without sacrificing
family, fatherhood, and fitness?
The same way I created the Diesel Dad 100, I needed simple solutions to
optimize the way I ate and trained.
In the first 18 months of being a dad my weight moved from 190 to 205 to 190
and back to 201.
At 201, I created the Diesel Dad and started living the life of the superhero I
aspired to be.
Today I sit at 189, the leanest I have been since 2014 the last time I competed in
CrossFit at the peak of my training career.
1. Manage Calories
2. Eat enough protein
Look, I am a dad.
How many times are you going to say no to the birthday cake or happy hour
before you are a bad husband, dad, or just being the annoying person that stops
getting invited places.
Diesel Dad Nutrition relieved all the anxiety of social situations, simplified my
nutrition principles, and created a sustainable way for me to be strong, lean, and
athletic without sacrificing family, fatherhood, or fitness.
Some of it training, most of it just hanging out, being in the place I love.
Time in the gym is time away from the family and I do not like the opportunity
cost of being away from my family for multiple hours so I can workout.
The goals are clearly laid out: Strong, Lean, and Athletic.
STRONG
“EMOM Strength” - This program focuses on top end strength, speed, and
power utilizing Westside Barbell dynamic effort and functional bodybuilding
principles to increase raw strength.
Sample Workout:
EMOM
STRENGTH
PERIODIZED WO R KO U T
40 ‒ 60 min .
WO R KO U T S
4-DAYS
PER WEEK
EXERCISES R E P S EXERCISES R E P S
Most of the time I have about 30 minutes to lift heavy, get as much volume as
possible, and build muscle.
THE DIESEL DAD 100 | 13
Diesel Dad Strength Training (CONT.)
LEAN
“EMOM Aesthetics” - This program combines old school bodybuilding
and interval weight training to build muscle, burn fat, and look jacked.
Sample Workout:
EMOM
AESTHETICS
PERIODIZED WO R KO U T
20 ‒ 40 min .
WO R KO U T S
5-DAYS
PER WEEK
E X E R C I S E S
At least once a week, I will have less time but want to crank up the intensity
and get after it. For this I created Density Weight Training.
Sample Workout:
DENSITY
WEIGHT TRAINING
15-MINUTE WO R KO U T
AMRAP
WO R KO U T S
5-DAYS
PER WEEK
E X E R C I S E S
A1 Strict HSPU x 3
A2 Strict Chin-up x 6
These training programs allow me to assess how much time I have, how I am
feeling, and have a world class training experience to get strong, lean, and
athletic.
Stacked on top of the “Diesel Dad 100” and “Diesel Dad Nutrition” these
workouts fit perfectly into my day no matter how much or how little time I
have to train.
• DIESEL DAD 100: Kickstart your day, build confidence, and create
momentum in under 10 minutes.
In the Diesel Dad Challenge you will learn how to eat, train, and live to be
strong, lean, and athletic without sacrificing family, fatherhood, or fitness.
10 F R E E B O N U S R E S O U R C E S :
1. Unlimited Support From Me - I will be with you every step of the way
2. Protein Guide customize your body, goals, and workouts
3.“How to Eat” Nutrition Guide – Foods that Build Muscle and Burn Fat
4. Recommended Grocery Lists - Simplify the Supermarket
5. Meal Prep and Planning - Set your week up for success.
6. Macronutrient Guide – Personalized macros that work for you
7. Recovery Guide – Build muscle, better recovery, and more energy
8. Video Movement Guide – “How To” movement demos and explanations
9. Workout Tracking Sheets – Track your results and see improvements
10. Private Facebook Group – Coaching and Community Support
A1 Air Squats 5 x 10
A2 Tuck-ups 5 x 10
A1 Push-ups 5 x 10
A2 No Push-up No Jump Burpees 5 x 10
WEEK 1
A1 Inchworms 2 x 15
A2 Straight Leg Sit-ups 2 x 35
EXERCISE REPS
A1 Tricep Push-ups 10 x 5
A2 Leg Lifts 10 x 5
A1 Pike Push-ups 2 x 20
A2 Crab Walk 2 x 30 sec
WEEK 3
A1 Push-ups 5 x 10
A2 Single-Leg Alternating Leg Raises 5 x 5 per side
A1 Supermans 4 x 15
A2 Bicycle Crunches 4 x 5 per side
EXERCISE REPS
A1 Pike Push-ups 5 x 10
A2 Tuck-ups 5 x 10
A1 T-push-ups 5 x 10
A2 Single Leg V-ups 5 x 5 per side
EXERCISE REPS
A1 Jump Squats 2 x 15
A2 Straight Leg Sit-ups 5 x 35
A1 Pike Push-ups 10 x 6
A2 Burpees 10 x 4
WEEK 6
Catch and Recovery TechniqueWOD Farmer’s Carry and One Arm Farmers Walk
TechniqueWOD
LOWER BODY Pallof Press | TechniqueWOD
Back Squat | TechniqueWOD Side Bridge Reps - Side Bends etc TechniqueWOD
Front Squat | TechniqueWOD Front Planks TechniqueWOD
Deadlift | TechniqueWOD Full Contact Twists TechniqueWOD
Romanian Deadlifts | TechniqueWOD Static Full Contact Twists TechniqueWOD
Good Mornings | TechniqueWOD Kb Windmills TechniqueWOD
Lunges | TechniqueWOD Rower Rollouts TechniqueWOD
Pistols | TechniqueWOD
Rear Foot Elevated Split Squats TechniqueWOD
Barbell Glute Bridges | TechniqueWOD
Glute Ham Raise | TechniqueWOD
Weighted Step-ups TechniqueWOD
Shrimp Squats TechniqueWOD
Cossack Squats / Lateral Lunges TechniqueWOD
Skater Squats and Single Leg RDLs Technique WOD
HexBar Squats TechniqueWOD