Diary of an Overweight Coach
- Thread starter Trusylver
- Start date
Barbell Squat:
After Warmup
10 @ 60 kg
5 @ 100 kg
5 @ 110 kg
3 @ 120 kg (264.5 lb)
Standing Calf Raises:
10 reps || weighted || 160 kg
10 reps || weighted || 200 kg
5 reps || weighted || 240 kg (529.1 lb)
Body Weight Glute Hamstring Raise: Wearing 10 kg weight vest
3 X 10 reps
Sumo Deadlift:
10 X 3 @ 60 kg
Stretching
After Warmup
10 @ 60 kg
5 @ 100 kg
5 @ 110 kg
3 @ 120 kg (264.5 lb)
Standing Calf Raises:
10 reps || weighted || 160 kg
10 reps || weighted || 200 kg
5 reps || weighted || 240 kg (529.1 lb)
Body Weight Glute Hamstring Raise: Wearing 10 kg weight vest
3 X 10 reps
Sumo Deadlift:
10 X 3 @ 60 kg
Stretching
Close-Grip Barbell Bench Press:
60 kg x 10 reps
65 kg x 10 reps
70 kg x 5 reps
70 kg x 5 reps
70 kg x 5 reps
Lying Barbell Triceps Extension ("Skullcrusher"):
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Bent-Arm Dumbbell Pullover:
17.5 kg x 10 reps
17.5 kg x 10 reps
17.5 kg x 10 reps
60 kg x 10 reps
65 kg x 10 reps
70 kg x 5 reps
70 kg x 5 reps
70 kg x 5 reps
Lying Barbell Triceps Extension ("Skullcrusher"):
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Bent-Arm Dumbbell Pullover:
17.5 kg x 10 reps
17.5 kg x 10 reps
17.5 kg x 10 reps
Don Keykong
New member
Your workouts are awesome!
I used to workout a lot until my late 20's. In another few months I plan on starting doing some free weights workouts... I may ping you for help, if it's ok?
I used to workout a lot until my late 20's. In another few months I plan on starting doing some free weights workouts... I may ping you for help, if it's ok?
Don I am happy to answer any questions you have 
talked to my friend/gym owner/part time coach today to discuss ideas for improving to weak area of my deadlift, hence to addition of deficit deadlifts still maintaining sumo stance, makes for a huge difference in the range of motion of the exercise targeting the glutes and hamstrings a bit more. I need to spend more time on stretches for my glutes because I really felt the pull at the bottom of the new exercise. makes me a bit of a tight arse lol
Tomorrow will be interesting, my friend and I have arranged for me to take my bench shirt in tomorrow so her students (I train in a teaching gym for PT students) get learn about powerlifting, how to put a bench press shirt on and also learn about correct bench form for competition and practice and improve their spotting skills. What I get out of this is a chance to do a max lift day with shirt on under competition conditions, I will be happy if I can break the 120 kg mark for a single.
talked to my friend/gym owner/part time coach today to discuss ideas for improving to weak area of my deadlift, hence to addition of deficit deadlifts still maintaining sumo stance, makes for a huge difference in the range of motion of the exercise targeting the glutes and hamstrings a bit more. I need to spend more time on stretches for my glutes because I really felt the pull at the bottom of the new exercise. makes me a bit of a tight arse lol
Tomorrow will be interesting, my friend and I have arranged for me to take my bench shirt in tomorrow so her students (I train in a teaching gym for PT students) get learn about powerlifting, how to put a bench press shirt on and also learn about correct bench form for competition and practice and improve their spotting skills. What I get out of this is a chance to do a max lift day with shirt on under competition conditions, I will be happy if I can break the 120 kg mark for a single.
Barbell Bench Press:
80 kg x 3 reps
100 kg x 1 reps
100 kg x 1 reps
110 kg x 1 reps (242 lb)
70 kg x 5 reps
70 kg x 5 reps
70 kg x 5 reps
feeling good, I have a nice set of tiger stripes from my shirt, hubby won't want to be seen in public with me if I have a sleeveless shirt on until the bruises heal because he gets funny looks.
You Might be a Powerlifting Female if…
If you get more excited over squat shoes and new belt than you do jewelry.
If the men in your gym will no longer work the same body part as you on the same days for fear of humiliation.
If you awake in a cold sweat because you were dreaming that you were deadlifting with bad form.
If you can make the guys in the supplement store looking at their import car magazines and comparing bicep routines both laugh and cry.
- Laugh, when you tell them you can out-bench and out-squat them.
- Cry, when you demonstrate this to be true.
If your toddler drops into a squat position and you yell out "good depth" .
If that same toddler stands up from his squat you yell..."RACK".
If your significant other has ever said "You love the gym more than me!”
If women in the locker room look at your powerlifting bruises with concern and ask whether you are a battered spouse. Those same women look even more concerned when you shrug and tell them that you enjoy it.
If when people complain about how tight their clothes are you throw your head back and laugh.
80 kg x 3 reps
100 kg x 1 reps
100 kg x 1 reps
110 kg x 1 reps (242 lb)
70 kg x 5 reps
70 kg x 5 reps
70 kg x 5 reps
feeling good, I have a nice set of tiger stripes from my shirt, hubby won't want to be seen in public with me if I have a sleeveless shirt on until the bruises heal
because he gets funny looks.You Might be a Powerlifting Female if…
If you get more excited over squat shoes and new belt than you do jewelry.
If the men in your gym will no longer work the same body part as you on the same days for fear of humiliation.
If you awake in a cold sweat because you were dreaming that you were deadlifting with bad form.
If you can make the guys in the supplement store looking at their import car magazines and comparing bicep routines both laugh and cry.
- Laugh, when you tell them you can out-bench and out-squat them.
- Cry, when you demonstrate this to be true.
If your toddler drops into a squat position and you yell out "good depth" .
If that same toddler stands up from his squat you yell..."RACK".
If your significant other has ever said "You love the gym more than me!”
If women in the locker room look at your powerlifting bruises with concern and ask whether you are a battered spouse. Those same women look even more concerned when you shrug and tell them that you enjoy it.
If when people complain about how tight their clothes are you throw your head back and laugh.
Don Keykong
New member
I laughed at some of these... my wife laughed harder at some of the others. I think you two would get along well. She is very comfortable going head to head with men in most things, because, frankly, she can outdo a lot of men in many things. Like you, she doesn't shy away from many comparisons.
food for today has worked out ok, carbs under 10 grams, protein hit the 123 gram mark without any difficulty but fat was a touch high. I used a little to much coconut cream in my evening meal and at lunch time I used normal coconut cream to finish of the tin rather than the fat reduced that I opened tonight.
I am retaining a little more water than I would like but that is part of taking a creatine to supplement what I get through food because my red meat consumption has been lower than normal.
I am retaining a little more water than I would like but that is part of taking a creatine to supplement what I get through food because my red meat consumption has been lower than normal.
Walking:
0:10:00 || flat
0:10:00 || flat
Standing Calf Raises:
100 reps
360 Twist Jump:
20 reps
10 reps
10 reps
10 reps
Clap Push-Up:
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
5 reps
last rep in set 4, my dog stuck her nose between my arms, clapped the dogs nose and fell on my face.
Surf Getup:
10 reps
10 reps
10 reps
10 reps
10 reps
Woodchoppers:
10 kg x 40 reps
10 kg x 40 reps
10 kg x 40 reps
10 kg x 40 reps
10 kg x 40 reps
Completed the Fitocracy Red Bull Surf Challenge level 2
will do one of the rushfit workouts this afternoon to complete my cardio for the day
of anybody is interested I can highly recommend for tracking your workouts and for providing exercise motivation, follow me (Trusylver) and I will follow you back
edit: forgot to add I am down 1kg of some of the water weight I was holding on to.
0:10:00 || flat
0:10:00 || flat
Standing Calf Raises:
100 reps
360 Twist Jump:
20 reps
10 reps
10 reps
10 reps
Clap Push-Up:
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
5 reps
last rep in set 4, my dog stuck her nose between my arms, clapped the dogs nose and fell on my face.
Surf Getup:
10 reps
10 reps
10 reps
10 reps
10 reps
Woodchoppers:
10 kg x 40 reps
10 kg x 40 reps
10 kg x 40 reps
10 kg x 40 reps
10 kg x 40 reps
Completed the Fitocracy Red Bull Surf Challenge level 2
will do one of the rushfit workouts this afternoon to complete my cardio for the day
of anybody is interested I can highly recommend for tracking your workouts and for providing exercise motivation, follow me (Trusylver) and I will follow you back
edit: forgot to add I am down 1kg of some of the water weight I was holding on to.
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ended up doing a 4 hour sports medicine shift at the football last night, was reasonably quiet with only 3 injuries 1 Quadricep strain, 1 knee injury referred on to the physio and 1 groin injury (the type that makes men cry), ice and a private location provided. so even with a quiet night I was on my feet the whole time. The ice maker has packed it in so probably just as well it was low injury games.
will log squat workout later this afternoon
will log squat workout later this afternoon
In the US I would be considered to be an athletics trainer, and my job is to be the first on the scene for sports injuries, so for example if a player goes down injured in a sport eg. football, I am the one to run on, make the initial assessment of the injuries and begin the initial treatment either on the field or on the sideline, it also involve referring patients to the correct specialist or in some cases organising ambulance transport to Hospital Emergency.
It also involves over seeing rehab programs set by physiotherapists, pre and post game massage therapy, strapping/taping, Injury prevention through stretching routines and developing athlete warm-up routines, it also involves athlete recovery. Part of my training also covers sports nutrition, understanding drugs and supplements in sport etc.
Add to all this I am a licensed coach and have also completed training as a PT although I don't work as a personal trainer.
most General Practice doctors or nurses have little understanding of sport specific injuries and even if an athlete is sent to the hospital we often suggest a specialist sports doctor or physitherapist etc to get injuries sorted out properly once emergency treatment is complete, eg After Breaks or severe soft tissue injuries.
Barbell Squat:
10 @ 20 kg
8 @ 60 kg
8 @ 100 kg
5 @ 120 kg
3 @ 125 kg
Leg Press:
10 @ 440 kg
3 X 10 @540 kg
Barbell Glute Bridge:
3 X 10 @ 40 kg
3 X bodyweight glute bridge held for 1 minute each on a vibration platform
It also involves over seeing rehab programs set by physiotherapists, pre and post game massage therapy, strapping/taping, Injury prevention through stretching routines and developing athlete warm-up routines, it also involves athlete recovery. Part of my training also covers sports nutrition, understanding drugs and supplements in sport etc.
Add to all this I am a licensed coach and have also completed training as a PT although I don't work as a personal trainer.
most General Practice doctors or nurses have little understanding of sport specific injuries and even if an athlete is sent to the hospital we often suggest a specialist sports doctor or physitherapist etc to get injuries sorted out properly once emergency treatment is complete, eg After Breaks or severe soft tissue injuries.
Barbell Squat:
10 @ 20 kg
8 @ 60 kg
8 @ 100 kg
5 @ 120 kg
3 @ 125 kg
Leg Press:
10 @ 440 kg
3 X 10 @540 kg
Barbell Glute Bridge:
3 X 10 @ 40 kg
3 X bodyweight glute bridge held for 1 minute each on a vibration platform
Probably the worst situation I have ever faced is having to give CPR in the middle of a football (soccer) field although I see multiple broken bones etc each season.
another bad one was a type 1 insulin dependent diabetic with his leg broken in three places who also broke their automatic insulin pump, early evening on a cold winter day, it took over an hour to get an ambulance.
Eating has been ok, increased salt intake today, because it was to low but I will most likely go over calories today because I have 100 cals left for my evening meal. but a slight over intake of cals 1 day per week is not a big problem.
another bad one was a type 1 insulin dependent diabetic with his leg broken in three places who also broke their automatic insulin pump, early evening on a cold winter day, it took over an hour to get an ambulance.
Eating has been ok, increased salt intake today, because it was to low but I will most likely go over calories today because I have 100 cals left for my evening meal. but a slight over intake of cals 1 day per week is not a big problem.
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it is now past the time I would eat my evening meal, but I am just not hungry so will skip eating tonight. I am up to 3.5 litres of water for the day. Tested my ketones a couple of minutes ago and registered deep purple on the test which just adds a little more motivation to not drink my favourite energy drink that hubby got for me and has been sitting on my kitchen bench for a week.
Being nicely into burning fat for energy feels good and no sign of keto flu which happens sometimes when I swap in and out of ketosis. I want to stay in keto for at least another week before doing a carb up which helps to reset hormone levels and help prevent metabolic adaptation.
Being nicely into burning fat for energy feels good and no sign of keto flu which happens sometimes when I swap in and out of ketosis. I want to stay in keto for at least another week before doing a carb up which helps to reset hormone levels and help prevent metabolic adaptation.