Diary of an Overweight Coach

Ok, as expected I am a little bloated (1 lb) from last nights indulgence of 3 pieces of chicken and feta pizza with a beer to wash it down :cheers2: my allergies are not playing up as much as expected from it so I may go for a short hike this morning before it gets hot. This afternoon I have the next rushfit DVD to work through.

I am a member of another fitness site as well and I think I will try for one of the hiking challenges

"The Nature Walk. [Military]
Build that strength. Complete this within one day.
Carry a min. of 50lbs (22.68kg) for at least 5 miles at a pace of 4 mi/hour on some moderate hills."

last time i attempted this challenge my pace was a little slow so didn't earn the pretty badge for my profile lol
 
Time to log my hike

Hiking:
2:03:00 || 14 km || 140 BPM || moderate hills || 25 kg

my legs are really feeling it as is my lower back, next time I think i will wear my weighted vest because it has a better weight distribution than a small backpack filled with chunks of iron or possibly my hiking pack.

on a side note I was surprised this morning that i was still in ketosis after the high carb meal last night - Bonus :)

The afternoon DVD workout is looking like it will be tough the way I am feeling now.
 
Barbell Bench Press:
60 kg x 10 reps
65 kg x 5 reps
70 kg x 5 reps
77.5 kg x 5 reps
80 kg x 2 reps
feeling weak, cutting leaves me struggling on weights where I should be doing more reps

Dumbbell Bench Press:
4 Sets @ 27.5 kg x 10 reps

Barbell Incline Bench Press:
3 Sets @ 50 kg x 10 reps

Preacher Curl:
4 sets @ 30 kg x 12 reps

Rowing (machine)
:0:02:07 || 500 m
0:02:10 || 500 m
0:02:17 || 500 m
0:02:15 || 500 m
Intervals, 1 minute rest

should have done this workout yesterday but had to be down the coast all day. Over the next couple of days I need to get ready and pack because I fly to Canberra on Friday for a 5 day stay, at least there is a gym within walking distance. I am hoping to come to an arrangement with one of the AIS coaches to be my mentor so I can progress my strength and conditioning qualifications. It is so hard living away from the main centres when you need specialist coaches, back when I was competing at the elite level it was a 4 hour drive each way to see my specialist coach.By spending this time and effort to get and improve my specialist knowledge I hope it will give the kids and teens I coach here in regional Queensland better opportunities to improve without have to travel long distances so much which puts elite sport out of reach for many.
 
today should be a rest day but I need to catch up on squat day plus do a DVD, my legs are still feeling the effects of the hike in the weekend. On the up side I am just about finished packing for my flight to Canberra, it is a 5:10 am flight which like all flight in Australia requires you to check in 1 hour prior to departure so need to arrive at the airport at 4:10 am plu it is a bit over 3 hours drive to get there so got to leave the house at 1 am so friday is going to be a loooong day.

food has been good but weight is stationary, probably due to retaining fluid which is caused by DOMS from the hike, I expect a bit of a whoosh moment probably tomorrow.
 
Goblet Squat (dumbbell):
3 Sets @40 kg x 10 reps

Dumbbell Squat:
3 Sets @ 40 kg x 10 reps

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

Weighted Glute Hamstring Raise:
4 Sets @ 30 kg x 10 reps

Weighted Hyperextension:
3 Sets @ 40 kg x 10 reps

Leg Press:
3 Sets @ 500 kg x 10 reps
600 kg x 10 reps

Barbell Deadlift:
10 Sets @ 70 kg x 2 reps
speed work, to develop explosive pull from the floor

Standing Calf Raise:
3 Sets @240 kg x 10 reps

My quarterly sports medicine journal arrived today, it has an interesting look at how maintaining cardiorespiratory fitness is more important than changes in bodyweight for cardiorespiratory health and longevity. looking at the cellular changes including AMP-activated protein kinase (AMPK)

acute AMPK occurs at exercise intensities above 60%

AMPK activation counteracts many metabolic disturbances in metabolic syndrome including insulin resistance which is great when your trying to loose weight.

there is also an interesting article about the use of drugs in sport and how prohibition is not working.
 
Afternoon Session

1 hour Rushfit DVD
20 minutes heavy Bag
5 minutes jump rope.

Hmm, to everybody reading this, I don't bite, over 400 views and almost no comments

finding a challenge to keep on track with food today, using my usual method if distracting myself from eating bad stuff - more exercise.

On a lighter note:

We wish you a Mayan Christmas, we wish you a Mayan Christmas, we wish you a Mayan Christmas, and a Happy No Year!

View attachment 19290View attachment 19291
 
I am finding the Rushfit DVD to be relatively easy, As far as difficulty for someone with only a low-moderate fitness level I would say it fits in above P90X but not as much of a challenge as P90X+ but the draw back of P90X+ is that the continual advertising of products they want to sell you is VERY annoying.
 
Getting work done here! Keep it up. I'm going to be embarrassed to show my lift numbers after seeing your. What's that saying....something about a girl warming up with your max. :(
 
no one should ever be embarrassed about their lifting numbers, it take effort and dedication to improve and anybody who is lifting is doing that.

Today's training was a bit of a washout, only completed half of my planned workout, felt weak and felt a twinge in my injured rotator cuff, took the safe way out and didn't push it.

food was also a bit of washout also, I ate an ice cream at lunch time and planning to have an energy drink at 1 am prior to the 3 hour drive to the airport.

while I am away in Canberra I will have to get a deep tissue massage on my rotator cuff, I probably just have a bit of floating bone in a bad spot and massage will loosen it up and move it to a more comfortable position.

Also today my two younger kids brought home their report cards for the year, my youngest has made huge improvements, and my middle sons report card is the type parents dream of, Straight A's for Achievement, effort and behaviour in all subjects, Academic Honour Roll Student, Cultural Honours Student, Top of year in maths and science, and best of all great comments from his teachers.

Won't know What OP my eldest will get but it should not make much difference to his Air Force application.
 
How awesome your kids are tru, congrats.

That shoulder sounds painful... Just a bit of floating bone? Doesn't sound trivial somehow...

Have a good trip.
 
yep this is one proud mum after those reports cards :D

All of the tendons of the rotator cuff in my right shoulder are calcified and my physiotherapist said there is nothing I can really do about it, I tried not lifting as he suggested but it just made me too cranky for anybody to want to be around lol. It is just a case of looking after it and getting it massaged when it gets bad.

When I was younger I had to have surgery to remove the calcification in my knee, but at least with my knee the extra chunky bits were not affecting surrounding tissue.

One specialist I was on duty with at a sporting event said that the calcification is another form of allergic reaction and the better I stick to my diet, the slower the calcification growth will be.

about to crash before the drive, not likely to have much internet for the next 5 days, I may try posting with my phone
 
Your kids sound great! I would definitely be proud too! :) I hope the massage works for ya, because that sounds painful and cringe worthy..lol. Have a safe trip!
 
Okay coach you said ask if I have lifting related questions.

My lower back loses its arch (rounds) at the bottom of my squat. I tested my hamstring flexibility by lying prone and having my legs bent back (one at a time) with my knee locked. I could get both legs to 90 degrees which I understand to mean that my hamstring flexibility is good. Any ideas?

I know you are gone and this can wait.
 
One of the most common causes of rounding the back during the squat is a lack of core and back strength but firstly do you hold the bar high or lower on your back ? where do you look (eyeline), do you use a belt and or do you create a block ? What depth are you aiming for (Parallel or just above as per what a personal trainer is trained to teach, below parallel competition legal for powerlifting or are you going ATG - Ass To Grass)

also it is not just hamstring flexibility but the whole posterior chain, ankle mobility and calf flexibility.

my first suggestion is lifting lower weight until the form problem can be fixed before going back up.

What assistance exercises are you doing for the lower back ?
 
shoulder is feeling good now, hope it lasts for a while, just got back today, feeling hot and sticky tonight with high humidity. Eating was ok while away, not great but ok.
 
no training today, hubby and I had to cut up and move our water tank ready for delivery of new tank today, was on the borderline of heat stroke, I was no longer sweating, vomiting and almost passed out etc. I think the combination of high heat, high humidity and just getting back from a low humidity location took it's toll. I am going to be out of action for a few day to recover and fully rehydrate.
 
feeling a bit better today but hardly slept last night due to the heat, hope it rains today, because we need water in the new tank and the water in the small tank on the shed won't last much longer. I feel the need to train but I won't, I know it would be very bad for me after yesterday.
 
Glad your shoulder is better, but sorry about the heat stroke. You certainly need to recover from that before working out.

Thanks for the advice. I squat high bar (trap shelf) ATG and look straight ahead. I've had this problem with an empty bar to my all time heaviest and I round at parallel.
 
A look at ankle flexibility

Weight-Bearing Dorsiflexion Lunge test

Stand next to a wall keeping your foot flat on the ground bend the knee to touch the wall, if your heel lift even slightly from the ground move foot closer to wall, measure your max distance from big toe to wall in cm. repeat for other foot.

a measurement of under 10 cm places you at high risk of injury and in the case of squatting that lack of flexibility transfers up and can lead to rounding of the back.

Eye position when squatting, I find that looking slightly up helps to maintain correct back position but working out exactly what the problem with squat form is can be hard on the internet.
 
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