Diary of an Overweight Coach

Barbell Bench Press:
20 kg x 10 reps
30 kg x 10 reps
40 kg x 10 reps
50 kg x 10 reps
60 kg x 10 reps
70 kg x 5 reps
60 kg x 5 reps
50 kg x 10 reps
40 kg x 10 reps
30 kg x 10 reps
20 kg x 10 reps

not sure I have fully recovered yet, kept it to a single pyramid set
 
hows my favorite 'oldie" doing?? wow, you couldn't sleep because of heat??? whats the temp where you live?? its been 25 at night here!
 
it has been averaging around 40c (104F) during the day and dropping down to about 30c (86F) at night by my temp gauge on the verandah in the shade.
 
Hmm, Monday, should be bench press day, but having done bench yesterday I think I will go and do a rushfit DVD in the shed before it gets to hot to do anything. I sooo wish it would rain.
 
This Mornings workout in home gym area.

Boot Camp:
1:00:00 || Moderate (rushfit)
Heavy Bag:
0:20:00
Cycling (stationary):
0:10:00
Jump Rope:
0:05:00
Split Jump Squat (Iron Mikes): no weight but it was a nice easy way to finish workout
10 reps
 
I am slightly sozzled and the Xmas lunch is due out of the oven in about 1/2 an hour, the kids are glued to their new games, hubby is listening to his new classical music CDs and I will have to work off my indulgences on the new stationary bike hubby got me :D I love that it takes readings from my HR monitor and has a HR recovery test built in. my old bike was almost 12 years, the display died a couple of years ago and resistance selection was a manual tension knob so a good Xmas day so far..........
 
Boxing Day

Cycling (stationary):
0:08:45 || 3.9 km || 145 BPM 200 calories (tested setting target calories)
0:20:00 || 9.2 km || 145 BPM 377 calories (tested setting time limit)

Heavy Bag:
0:05:00
Jump Rope:
0:05:00
0:05:00
Walking:
1 km


tested the new bike with 2 different settings this morning, resistance was set to 75% max HR based on the standard formula 220 - 40 = 180 max HR (135 at 75%) rather than the Karvonon Formula.

Karvonen Formula age=40 resting heart Rate=50

220 - 40 = 180 max HR
180-50 = 130 HRR
(130 X 0.6)+50 = 128 Target Heart rate at 60%
(130 X 0.7)+50 = 141 Target Heart rate at 70%
(130 X 0.75)+50 = 147.5 Target Heart rate at 75%
(130 X 0.8)+50 = 154 Target Heart rate at 80%
(130 X 0.9)+50 = 167 Target Heart rate at 90% Redline Training

Kept my HR at close to my Karvonen target of 147.5 but when I hit that target the bike detected that HR was to high and cut the resistance right down untill HR dropped on the second test. Next time I will choose the 95% max HR setting on the bike so it doesn't drop resistance when I get close to my target HR.

will be watching the test match today on the TV and then into the gym tonight.
 
Just joined the 20,013 Pushups in 2013! challenge on the fitness site I am a member of, I wonder if this type of challenge would work on this forum, there are 77 people signed up for the challenge so far on the other site :D
 
Trusylver said:
Just joined the 20,013 Pushups in 2013! challenge on the fitness site I am a member of, I wonder if this type of challenge would work on this forum, there are 77 people signed up for the challenge so far on the other site :D
Click to expand...
That could be a good challenge. Can you tell us more about it?
Sounds like you have had an awesome holiday! I love getting exercise equipment for gifts too. ;)
 
Pushup Challenge as per the fitocracy group

this is NOT a race or a max-out Challenge. This is a Challenge for everyone to accomplish something cool in 2013. There are no 'winners' other than anyone and everyone who simply meets the challenge over the course of the year ahead!

Starts: Jan 1, 2013
Ends: Dec 31, 2013
Type: Push-Ups

Drop and give me 20,013 push-ups (Includes variations: Regular push-up, Divebomber, Clap, Diamond, Close Grip, Wide Arm)

it is an exercise tracking site, I find it great and very motivational even to the point of getting a paid subscription, not so much because I get extra's but because I wanted to support a good quality site.
 
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Evening session

Barbell Squat:
60 kg x 15 reps
100 kg x 8 reps
120 kg x 5 reps
120 kg x 5 reps
Weighted Glute Hamstring Raise:
3 Sets @ 20 kg x 10 reps
Standing Barbell Calf Raise:
3 sets @ 240 kg x 10 reps
Weighted Hyperextension:
3 sets @ 40 kg x 12 reps
Sumo Deadlift: (Light speed work)
10 Sets @ 60 kg x 4 reps
 
Lateral Lunges: 130BPM
5 sets 20 reps
Jump Rope: 140 BPM
5 sets 0:03:00
Split Jump Squat (Iron Mikes): 150 BPM
5 sets 10 reps
Lateral Hurdle Jumps: 140 BPM
5 sets 15 reps
Cycling (stationary):
0:30:00 || 18.2 km || 36 km/hr || 141 BPM 157 calories
0:10:00 || 4.4 km || 151 BPM 211 calories
set 1 HR training, set 2 Hill level 6 up to 24

Not to bad considering it is my TOM

Red Bull Snowboard Series Level 2 Challenge
Perform 5 circuits of 20 lateral lunges per circuit for 100 total lateral lunges.
Perform 5 circuits of 3 minutes of jump roping per circuit for 15 total minutes.
Perform 5 circuits of 10 split jump squats per circuit for 50 total split jump squats.
Perform 5 circuits of 15 lateral hurdle jumps per circuit for 75 total lateral hurdle jumps.
 
awake early this morning, eating has not been so good, but not going to weigh in until my weight settles, I hate this time of the month.

Going to head into the gym now for tricep day then spend some time on the bike at home.
 
Barbell Bench Press:
20 kg x 10 reps
40 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
Close-Grip Barbell Bench Press:
3 sets 70 kg x 10 reps
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps (+18 pts)
40 kg x 10 reps (+18 pts)
40 kg x 10 reps (+18 pts)
Triceps Pushdown - Rope Attachment:
30 kg x 15 reps
45 kg x 10 reps
45 kg x 10 reps
Dumbbell Bench Press:
30 kg x 10 reps
42.5 kg x 2 reps
managed to grab someone to spot for the double
Plank:
120 sec
120 sec
Wide-Grip Pull-Up:
1 reps
5 reps || assisted
Pull-Up:
5 reps || assisted
Chin-Up:
5 reps || assisted
Shoulder Dislocation:
20 reps
20 reps
20 reps
Running (treadmill):
0:45:54 || 5 km || 6.6 km/hr || 152 BPM || 2 %

will hit the bike this afternoon when it cools down again

I don't usually make new year resolutions but.....

I will track my calories every day (not just 2 weeks on 2 weeks off)
I will renew my passport
I will loose the rest of my stomach fat so I can have the extra skin removed at the end of football season !
 
Hey Trusylver - exciting on the new bike !! it sounds great.....
View attachment 19451
Good work on all the exercise - & no worries on feeling a bit blah- typical these post-xmas food days...

Daily cal tracking - good idea - .... hmmm.....Re-new passport .....then have current passport....then can travel.... then can book trip.... then want to lose weight & look good for trip-sounds like a good plan to me !! ....
 
wow trusylver- trainer, body-builder/weight-lifter champ, coach - yet even you have weight issues - ..... goes to show that very few human-beans are totally immune to today's "high-appeal" processed food -

- I find that daily calorie-tracking really does keep me on track - I just use a little notebook I keep in a kitchen drawer - something about writing down the daily food-plan & calculating the servings and calories - feels a bit like a promise/pact with myself - and helps keep me to stick to those choices thru the day.

Good resolution ... .....
 
I don't usually have a lot of variety in my diet due to my allergies and got a bit slack in weighing my food to track it precisely hence the resolution. I haven't been out of the country in over 10 years so need the passport renewed because hubby thinks i would feel a lot better if I had my extra skin cut off and he is right, at this stage the end of the 2013 football season looks to be my best option for a trip to Thailand to have it done.

I don't need any fitness resolutions because that is the easy part lol
 
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