Diary of an Overweight Coach

Close-Grip Barbell Bench Press:
10 @20 kg
10 @40 kg
10 @60 kg
8 @70 kg
Lying Barbell Triceps Extension ("Skullcrusher"):
10 @ 40 kg
8 @ 50 kg
8 @ 50 kg
Triceps Pushdown:
10 @ 65 kg
8 @ 75 kg
5 @ 77.5 kg
3 @ 80 kg x
Bent-Arm Dumbbell Pullover:
10 @ 12 kg
10 @ 17.5 kg
5 @ 20 kg
Dips - Triceps Version:
5 reps
5 reps
Bench Dip (Seated Dip):
20 reps
20 reps
completed on vibration platform, feet on normal bench
 
Thanks Quercus


an awesome calculator for those choosing the Keto path, I keep my fat lower than this but still worth a look.
 
was having a look at my tricep definition tonight and realised that compared to the lateral head the medial head is woefully under developed, looks like I need to add in some pushdowns with an underhand grip to give a bit of a boost. I may also add some straight arm pushdowns as well for the long head which is ok but could do with a bit more work. No nice horseshoe shape for me until this is fixed.

I have also arranged to have my calliper measurements taken next week, PT students at the gym will probably called in to learn how to do it, it is unfortunate you cannot accurately do calliper measurements on yourself.
 
It has been a long day, spent all day at the hospital for my sons surgery,did not get a chance to eat so went over 24 hours without food, just ate 3 slices of meatlover pizza, sooo many carbs after a keto means I am not feeling the best right now and regretting eating with the rest of the family. I am soooooo going to regret this tomorrow when my allergies will hit full force after this slip up.

only managed the spark circuit today rather than my regular workout.

the spark workout is part of the the spark challenge set by Arnold Schwarzenegger on fito. looks like nobody has got up the nerve to challenge him to a 1 V 1 fitness challenge yet, but he has only been a member for a day.
 
It drives me nuts that when I get slightly harried in my schedule or I don't have things planned out perfectly well, my first action is to eat something unhealthy. I hope all is well with your son, Tru.
 
feeling the effects of the pizza last night from my wheat allergy and forgot to weigh before I got dressed but my weight was still down despite the extra weight of clothing, the big surprise this morning is that I still test as being solidly in ketosis so the damage done last night was not as bad as I first thought it would be.

Just waiting for a call from the hospital (check up call for my son) then I can head to the gym for a workout, I will be doing the BB version of the spark challenge as a warmup.

I need to earn enough spark points to be in the running for some personally signed stuff for my son who is a massive arnie fan which means doing one of the spark routines each day. For me the bodyweight version is on par as a warmup or active recovery on a non lifting day but would be a good all round routine for a beginner and it only takes 15 minutes.
 
Ok I am a sucker for a dare, was talking to the gym owner and and a few other lifters at the gym about the fito challenge and I was dared to challenge arnie to a duel, I got as far as clicking the submit button but got a Javascript message "You cannot challenge Arnold" oh well I tried :D and I won't have the humiliation of having my arse kicked by a 65 year old :gnorsi:

Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. Used as warmup
Sumo Deadlift:
60 kg x 10 reps
80 kg x 5 reps
100 kg x 5 reps
Barbell Shrug:
120 kg x 10 reps
120 kg x 10 reps
120 kg x 10 reps
Deficit Barbell Deadlift:
60 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Weighted Hyperextension:
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps
Seated Cable Row:
65 kg x 10 reps
70 kg x 10 reps
75 kg x 10 reps
Stretching:
0:15:00

Will do a TapOut XT DVD this afternoon.
 
I have arranged to have my BF% measured next week, it is the only way to really track my progress, I never look at BMI because being short (5'2), carry a lot of muscles and having a very heavy bone structure (confirmed by my surgeon) makes BMI irrelevant, BMI is only useful for the perfectly average and the collection of statistical data.

It looks to be rather hot outside but the gym should have the air con on for a bench session.
 
I've thought of doing the same thing. My university offers BF% and general fitness assessments for like...$30, I think.
 
Spark Circuit (Barbell):
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
40 kg x 10 reps
50 kg x 10 reps
60 kg x 5 reps
60 kg x 5 reps
70 kg x 5 reps
No spotters in an empty after hours gym, kept weights down but completed a few extra reps
Barbell Incline Bench Press:
30 kg x 10 reps
40 kg x 10 reps
50 kg x 5 reps
50 kg x 5 reps
55 kg x 5 reps
Incline Dumbbell Bench Press:
12.5 kg x 10 reps
15 kg x 10 reps
17.5 kg x 10 reps
20 kg x 10 reps
Preacher Curl:
30 kg x 10 reps
32.5 kg x 10 reps
35 kg x 8 reps
37.5 kg x 8 reps
40 kg x 6 reps

Failed at 42.5 kg, just didn't have anything left in the tank
 
Morning Training

Walking:
0:05:00 Warmup
0:05:00 Cooldown
TapouT Extreme Abs
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 12 kg
30 kg || 30 kg || 30 kg || 12 kg
30 kg || 30 kg || 30 kg || 12 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Cycling (stationary):
0:20:00 || 10 km || 30 km/hr || 160 BPM || 420 calories
Mountain climb setting level 6 - 24
 
After my fasted workout this morning I had a chicken kebab on a plate (Wraps contain wheat and too many carbs) low carb green leafy salads good protein and low carb hot chilli sauce.
 
Cycling (stationary):
0:10:00 || 4.5 km || 120 BPM || 120 calories (light session because I needed some stress relief from the kids)

View attachment 20391

Decided I should do a bit of a stock-take of my home workout area lol, this kept me away from the kids for just a little longer

1 Barbell
4 Dumbbells
Assorted weight plates - Need more :D
Multi Bench
2 Heavy bags (one broken, used for sandbag carries)
4 hula hoops - all different sizes
1 jump rope
1 reaction re-bounder
1 exercise band
1 yoga mat
workout mats - need more to cover more of the concrete
Agility Poles
6 Football goals - 2 different types
Boxing Mitts
Boxing gloves
Medicine ball
heel block
wobble board
stability foam
Extra Heavy grippers
Stationary bike
Swiss Ball
Footballs
Reaction Football
Nunchaku
Agility Ladder
Speed Parachute
Agility cones
20 kg weight vest
CD player and CDs
Floor Fan

Need/Want

Squat rack / Power rack
Focus Pads
Fatt bar - great for developing grip


I am having kidney and bacon tonight :piggy: may also throw in some liver. Weight is stable despite the bloat beginning from TOM so should see a loss at the end of it all.
 
Scary, Tru, very scary! It would have to be a brave person who tackled you, if they checked your shed out first! Very impressive I must say, & very tiring reading your work-outs! Can I burn some of your calories, vicariously through reading your posts?......she says sitting in her recliner typing...... cheers, Cate
 
Thanks for visiting cate :) burning those calories is hard work :D

feeling good this morning, happy with my workout although I was surprised how many people were at the gym on Easter Sunday.

Spark Circuit (Barbell): challenge begins officially tomorrow
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Front Barbell Squat: this was a lift I don't usually do
60 kg x 4 reps
Barbell Squat:
60 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
100 kg x 5 reps
110 kg x 3 reps
120 kg x 3 reps
125 kg x 3 reps
Leg Press:
440 kg x 10 reps
540 kg x 8 reps
600 kg x 6 reps
660 kg x 3 reps
700 kg x 3 reps
720 kg x 1 reps
Seated Calf Raise: Bit of a change from standing calf raises, hits the soleus rather than the gastrocnemius
15 kg x 20 reps
30 kg x 20 reps
40 kg x 15 reps

Chicken and salad for lunch
 
Afternoon Session

0:45:00 || Intense! TapouT ripped conditioning
1:00:00 || Moderate TapouT Yoga

I am finding Tapout to be the first workout DVD that gives any kind of real challenge

WorkoutGrade
P90XD+
P90X+C-
RushfitC+
TapouT XTB
 
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