Diary of an Overweight Coach

Trusylver

Trusylver

Sport and Exercise Coach
Staff member
Seems my most recent diary has disappeared in the change back away from huddler so for all those newish members who don't know me.

I am a Strength and Conditioning coach, Sports Trainer (Sports Medicine Australia), Football coach, and Personal Trainer . I am a former National Bench Press Champion, former State Powerlifting Champion and I am overweight.

I am overweight because I have been eating to much (eating snacks containing things I shouldn't eat) without doing as much training as I should.

Obstacles to loosing weight:

Work, to much time training others and not looking after my own training needs

Food Allergies (I generally won't be posting much of my diet because it is specific to my needs worked out with my dietitian and is outside the normal calorie/nutrient limits for those who are not under medical supervision - now that I am back on track lol)

I take no notice of BMI due to being a weightlifter more important to me is the fit of my clothes and BF%, this also means my weight goals are heavier than you would expect form a 5'2 40 year old mother of 3

When I post my workouts they are heavier and more intense than most people on the forum, this does not mean I cannot improve or don't need a bit of a push at times.
 
This is a repost of my missing diary entry from yesterday, it reached 42C (107.6 F) so it was a bit hot :)

Barbell Squat:
60 kg x 10 reps
80 kg x 10 reps
100 kg x 5 reps
120 kg x 5 reps

Weighted Glute Hamstring Raise:
3 Sets of 40 kg x 10 reps

Standing Barbell Calf Raise:
200 kg x 10 reps
220 kg x 10 reps
240 kg x 8 reps

Weighted Hyperextension:
3 Sets of 40 kg x 10 reps

Sumo Deadlift:
10 sets of 60 kg x 3 reps Speed work

Rowing (machine):
0:29:46 || 5 km || 145 BPM

Swimming: (Afternoon)
5 laps (50m) || pool

Today is a nominal rest day but will still fit some cardio in shortly.
 
seems the little bit of feedback I left for admin about the missing thread has worked, the missing thread is back, but I think I will stick with this new diary.
 
It is just getting to the end of the day with one more meal to go, Eating has been spot on so far with plenty of calories left for tonight.

Exercise

Although today was officially a rest day I like to try out popular training DVDs so that when I am asked what I think about them as a coach I can give an informed opinion. Today I got hold of a copy of rushfit so in addition to regular training, I will be stepping it up a bit by following the Advanced 8 week program to test it out. Today I completed the Strength and Endurance DVD, Got my heart rate up to a moderate level, most of the moves were easy, the only hard one was jumping up to your feet from the kneeling position explosively, which is tough but not impossible, an alternative is available for those that cant do it where you can use your hand for assistance. I Completed this first run through with light DBs (4kg) much to light for my strength level, next time need to significantly increase the weight.

In comparison to the P90, P90X and P90X+ the commentary was far less annoying and didn't try to sell stuff during the workout.
 
Thanks for stopping by my diary - feedback is one of those great things that keep me on track and make me want to do better :). Hope your day is a beautiful and successful one.
 
Thanks for dropping in, It is nice to get a little support and to know someone is actually reading, even if they don't have any advice or suggestions.

Feeling good this morning after a quality high protein breakfast, Showing no ill effects from the extra workout. Today is Tricep Day which I will do when I finish posting, the extra rushfit stuff today is cardio at the top of my aerobic zone, which will probably be a mix of running and rowing as well as completing the stretching DVD. I also have to supervise some agility training today.
 
Morning Workout

Barbell Bench Press:
10 Sets 50 kg x 3 reps Speed Work

Close-Grip Barbell Bench Press:
3 Sets 70 kg x 10 reps

Lying Barbell Triceps Extension ("Skullcrusher"):
35 kg x 10 reps
35 kg x 10 reps
40 kg x 10 reps

Triceps Pushdown:
3 sets 70 kg x 8 reps

Shoulder Dislocation: (rotator cuff flexibility for injury prevention on my calcified rotator cuff)
3 sets of 15 reps

Push-Up:
100 reps

Running (treadmill):
0:08:10 || 1.7 km might have over done this, almost dead at the end, red lined it for to long, HR monitor was having some kind of spak attack

Rowing (machine):
0:09:02 || 2000 m || 156 BPM Lack of recovery from run before the row kept heart rate a little to high.

time to go and paint a bit more of the house before I have lunch and then go and coach. Stretching DVD tonight.
 
Stretching DVD was ok, but I got pissed off with my dog. My home workout area is in one end of an open sided farm machinery shed, and while I was lying on the ground doing the stretching my dog immediately after swimming and wading through stinky muddy dam water decided to lie down next to my face on my workout mats GRRRR.

Finished up with a light 5 minutes on the stationary bike.

The timer on my oven has just gone ding, time to pull the chicken out for supper.
 
exercise wise, it could be a tough day, This morning it is Deadlift day at the gym and the rushfit program calls for two DVDs today, the first being Abs in the morning (will complete after the gym) and the second is agility and balance which I will do tonight.

It has been a but of a late start this morning, got distracted here on the forum, so bit of a late breakfast which I now need to go and cook before hitting the gym.

I Don't have any work on today so will also be spending some time continuing the job of painting the house.
 
Morning Training

Sumo Deadlift:
60 kg x 10 reps
100 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps

felt a slight twinge in injured shoulder, reduced weight a little for this week

Barbell Shrug:
3 Sets @ 100 kg x 15 reps

reduced weight, increased reps

Seated Cable Row:
3 sets @ 60 kg x 10 reps

One-Arm Dumbbell Row:
3 sets @ 35 kg x 10 reps

Barbell Jump Squat:
10 sets 40 kg x 4 reps

Heading to my home workout area now to do the rushfit Ab DVD
 
Trusylver said:
seems the little bit of feedback I left for admin about the missing thread has worked, the missing thread is back, but I think I will stick with this new diary.
Click to expand...

I might be able to merge the two diaries if you want?
 
It is ok, it was about time I started a fresh diary anyway.


Completed my two planned DVDs back to back

Firstly the Ab and Core DVD, there was no new exercises in this DVD that I have not done before, I did not do the straight leg situps as this is considered to be a dangerous exercise, completed crunches instead. Also due to my shoulder injury I did not do the lateral planks, although they are a good exercise, you should work within your physical limitations.

The Agility and Balance DVD was relaxing and not difficult, would be great for someone with balance problems.
 
eating has been mostly good today, late this afternoon I had a high carb (35g) high GI drink, puts me over my carbs for the day but not to badly, I am due to have a free meal, would like to hold off till Sunday, but tomorrow will be ok if the family heads down the coast for a bit of shopping.

I don't feel like I am pushing my training enough, as a coach I know that what I am doing is right for me but my competitive nature, quick recovery times and inability to do nothing makes it very tempting and easy to over train. I am posting here now to resist the temptation to go and spend time on the stationary bike.

Also not happy this afternoon, While I was holding the heavy bag for my eldest son (to minimise the swing) the supporting straps snapped, now I have to go and find out how much it is going to cost to replace my heavy bag.
 
Jumped on my new scales at home this morning and they are showing a good loss for the week with muscle stable, hydration up and fat down. I am not taking these numbers as fact but as a trend because these scales despite not being the cheapo scales I have had in the past, they are not calibrated, record higher than the non calibrated gym scales and bioimpedance measures for fat are not as good a calliper measurements taken by a very experienced person. I wish the calibrated scales at the gym were still working :( because they always show lower than the non calibrated scales. Any weight numbers I post will be from the higher scales at home which makes me feel a bit down but may provide a bit of extra motivation.

As a side note, my eldest son asked me to train him in preparation for joining the air force, after 3 weeks he is happy with the bonus side effect of having a visible 4 pack and single digit BF%, I wish everybody found it as easy as 17 year old boys lol he still needs to gain another 3-4 kg of muscle mass but that will come with hard work.
 
Just got back from town, hubby purchased a new heavy bag for me YAY, it was the heaviest one in the sports store, it also has all metal fittings rather than the webbing that held the bag to the anchor ring on my old bag.

"At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly comes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precise moment in life than this, the WHITE MOMENT, and you will work hard for years, just to taste it again." -Yuri Vlasov

- I do it because i can, i can because i want to, i want to because you said i couldn't.

"Eventually you learn that the competition is against the little voice inside you that wants you to quit." - George Sheehan

SUCCESS

Why do I succeed?
I succeed because I am willing to do the things you are not.
I will fight against the odds.
I will sacrifice.
I am not shackled by fear, insecurity or doubt.
I feel those emotions--drink them in and then swallow them away to the blackness of hell.
I am motivated by accomplishment, not pride.
Pride consumes the weak--kills their heart from within.
If I fall--I will get up. If I am beaten--I will return.
I will never stop getting better. I will never give up--ever.
That is why I succeed

"Squat! Because somewhere there's a girl warming up with your max."

"The Nation that makes a great distinction between its scholars and its warriors will have its thinking done by cowards and its fighting done by fools." -Thucydides

time to go and the rushfit fight conditioning DVD and hang the new Bag.
 
Today's DVD (fight conditioning) was the first bad DVD in the set I didn't like, the intensity really wasn't high enough and coming from a martial arts background I found it a bit hard to swallow the bastardised example of one of my favourite throws. If you have only a moderate fitness level and don't mind this being "fitness only technique and not good technique" then it is probably passable but I have been to cardio kick-boxing classes with more intensity and better adherence to good form.

Followed up with 20 minute on the heavy bag.
 
it is good that he wants to train, you cannot push someone who does not have their own motivation, of my 3 boys 2 train, the youngest being a sports nut but my middle son is a straight A Extension plus student who cannot stand sport of any kind and would never consider lifting weights, but that is ok, he eats a healthy diet and by choice chooses things like salad instead of sweet high calorie food most of the time. These sort of things need to be a choice or they will resent it. Education but not dictatorship lol.

In the 2 weeks I have been back in training I have lost 5 kg, 2 more to go to be back at my normal bodyweight. Resting HR is back down to normal (48 BPM). Having a bad meal tonight is going to be a psychological break from routine (Hubby has just gone into town to pick up pizza) tomorrow I will be bloated and feeling a bit ill because of the allergens I am about to consume, but it is a choice I am ok with, as it will not have a long term effect on my weight loss, and I probably have pizza about once every 6-12 months in fact I cannot remember the last time I had pizza.

Life is not all about training and strict diet, you also need to be able to relax and do the "wrong thing" occasionally.
 
Trusylver said:
"The Nation that makes a great distinction between its scholars and its warriors will have its thinking done by cowards and its fighting done by fools." -Thucydides
Click to expand...

Oh, now I love that! I wish I'd read that before I went quite so far in the scholar only direction ... my body would be thanking me now!
 
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