Diary of an Overweight Coach

I spend between 1 - 1.5 hours 4 days per week plus cardio which is done either at home or at the gym. I am getting ready to return to competition. Outside of the gym I spend Wednesday afternoon, Friday evening and all day Saturday in a combination of coaching football or working in sports medicine usually at the football but sometimes other events.

I am considering starting a Blog so if anybody has any suggestions for a cool name post them here for consideration :)
 
Cycling (stationary):
0:30:00 || 14 km || 133 BPM || 80 % (739 calories based on watts)
Push-Up:
100 reps
20 reps
20 reps
20 reps
20 reps
20 reps
throughout the day
 
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After discussions with my coach it is time to drop the matrix training for bench, increase the weights and work in the lower end of the hypertrophy range (6-8 reps) I also need to give incline and decline assistance work a rest for 2 weeks. Will continue with high rep load for squat and deadlift.

Appetite has been ravenous today, (combination of TOM and heavy training load) kept calories in check but carbs were to high. I did try making a Keto version of chocolate moose today for the first time, worked ok and only had about 3 grams of carbs in it, the big mistake was eating some of my sons cooking he done at school, not only was it high carb and High GI, but I am also allergic to the ingredients, oh well slip ups happen, I will feel a bit sick tomorrow but he did get an A+ mark for his effort.
 
Had a good night sleep last night, despite being on here posting at midnight lol

Cardio day today plus football training, feeling the effects of yesterdays workout in my Rhomboid and lower Trapezius but no DOMS or even stiffness in my lower back.

Weight is down a little, 1kg to go based on home scales !

Tonight I have a seminar I need to attend about the latest research and on field recommendation concerning concussion and head injuries in general so I will not get a chance to watch State Of Origin tonight so in case I don't get a chance to post later...

GO THE BLUES
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[video=youtube;rK_WsAuZiXI]http://www.youtube.com/watch?feature=player_embedded&v=rK_WsAuZiXI[/video]

In case you hadn't seen it. world record BP 303 lbs @ 134!

Awesome work on being 1KG away!

A blog would be cool. No ideas for a name. Vegemighty?
 
Great video :)

- good calculator for weight loss

Today

Arnold's 1% Circuit (Intermediate Bodyweight):
6 reps || 6 reps || 45 sec || 12 reps || 30 sec || 6 reps
Arnold's 1% Circuit (Barbell):
20 kg || 20 kg || 20 kg || 12.5 kg
20 kg || 20 kg || 20 kg || 12.5 kg
20 kg || 20 kg || 20 kg || 12.5 kg
20 kg || 20 kg || 20 kg || 12.5 kg
Barbell Bench Press:
40 kg x 3 reps (10 Sets)
60 kg x 10 reps
62.5 kg x 10 reps
65 kg x 8 reps
67.5 kg x 6 reps
20 kg x 10 reps
60 kg x 5 reps
80 kg x 3 reps
90 kg x 2 reps
60 kg x 10 reps (+101 pts)
mostly dynamics with 40 seconds between sets sets 15 and up afternoon/evening while waiting for my son to finish his workout and a chance to put the curl bro's to shame
Close-Grip Barbell Bench Press:
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Clean and Press:
30 kg x 1 reps
35 kg x 1 reps
40 kg x 1 reps
Barbell Shrug:
30 kg x 20 reps
35 kg x 20 reps
40 kg x 20 reps
Overhead shrugs
Face Pull:
70 kg x 10 reps (2 Sets)
75 kg x 8 reps
Triceps Pushdown - Rope Attachment:
50 kg x 10 reps
55 kg x 10 reps
60 kg x 10 reps
Dumbbell Side-Lying Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
cable
Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps (
Other Weightlifting:
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
Snow Angels - rotator cuff exercise
Shoulder Dislocation:
20 reps
20 reps
20 reps
Walking:
5.2 km || light hills (+74 pts)
throughout day, measured with pedometer
 
Squat day today :D

even with the extra bit of showing off at the gym last night I have no DOMS or even stiffness in my pecs or triceps this morning. Despite all my training and experience telling me I got a good training session in I enjoy the feeling of light DOMS telling me I got an Awesome workout in lol or I could just enjoy pain :D
 
overtherainbow I have posted pics at various time but have been to lazy to do a side by side comparison lol

Public holiday today so a bit late heading in to training, Bench press day today but it will be shorter than normal because I have been instructed to drop my inclines and declines for a couple of weeks but at least I don't need to do matrix training any more for a while.

Also my scales broke this morning so will have to rely on the gym scales until I can buy new scales.
 
How far are you from your weight class now? lol at "curl bros". What else would you use a squat rack for?
 
just before my scales died i was 800 gram away but on the gym scales fully clothed I am 3 kg to go, either way I am close.

Yesterday

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
early morning
Barbell Bench Press:
50 kg x 10 reps
50 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 8 reps
72.5 kg x 8 reps
75 kg x 6 reps
sets 6-8 working sets, working out my new 6 rep weight after doing matrix sets for 6 weeks.
Machine Chest Press:
70 kg x 10 reps
70 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
80 kg x 8 reps
80 kg x 8 reps
single arm cable chest press, no incline or decline bench today on the instructions from coach, same again next week, pushups and cardio this afternoon.
Push-Up:
30 reps (5 Sets)
Cycling (stationary):
1:00:00 || 27 km || 140 BPM || 50 %


Deadlift Day Today
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Arnold's 1% Circuit (Terrible Ten):
30 kg (4 Circuits)
Deficit Barbell Deadlift:
70 kg x 10 reps (3 Sets)
Barbell Deadlift:
60 kg x 10 reps
80 kg x 10 reps
100 kg x 10 reps
120 kg x 5 reps
140 kg x 1 reps
150 kg x 1 reps
160 kg x 1 reps
Barbell Shrug:
80 kg x 15 reps
100 kg x 15 reps
120 kg x 15 reps
140 kg x 8 reps
150 kg x 10 reps
160 kg x 8 reps
super set with deadlift, using pumice stone on callouses last week has mad a big difference to grip, none torn this week
Parallel-Grip Pull-Up:
4 reps (4 Sets)
5 reps || assisted || 5 kg
6 reps || assisted || 10 kg
12 reps || assisted || 15 kg
Kroc Rows:
30 kg x 12 reps (3 Sets)
Weighted Hyperextension:
55 kg x 10 reps (3 Sets)
Seated Cable Row:
75 kg x 10 reps
75 kg x 10 reps
80 kg x 5 reps
Running (treadmill):
0:42:00 || 5 km || 142 BPM || 5 %
Preacher Curl:
30 kg x 10 reps
40 kg x 5 reps
40 kg x 5 reps
Walking:
7.4 km || moderate hills
Pedometer throughout day
 
I have a light case of DOMS all over this morning, a little 2nd day DOMS across the Pecs and anterior delts from going back to lifting regular sets rather than light matrix sets, I also have 1st day DOMS across my entire back, core posterior delts, glutes and hamstrings from deadlift day yesterday :D

cardio day today !
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Walking (treadmill):
0:15:05 || 1.7 km || 140 BPM || 15 %
Rowing (machine):
0:20:00 || 3600 m || 125 BPM || 100 %
resistance setting 10 (max)
Body Weight Squat:
2 X 100 reps
Football (US Soccer):
1:00:00 || drills
Walking:
2 km || flat
Pedometer
 
not a bad read

Morning training complete, ended up with quite a pump in my forearms lol should have taken a pic my veins were popping :D

will be back at the gym this afternoon when I take my youngest in for his workout.
 
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