Diary of an Overweight Coach

Cycling (stationary): Active recovery
0:10:00 || 4 km || 125 BPM

legs were feeling a bit stiff after the run, no biggie, active recovery (bike) + contrast shower routine will prevent any DOMS tomorrow.

Short Version (Food Today)

Breakfast
cup (250mL) of Fruit Juices: Apple, No Added Sugar

Lunch
250 g of Beef Cuts: Sirloin Steak, lean

Dinner

Still to come

Snacks
1 cup (250mL) of Fruit Juices: Apple, No Added Sugar
84 g of Vegetables, fresh: Carrots
Salad (full nutritional breakdown see link)
1 stubbie (250mL) of VB Victoria Bitter: Beer: VB, Original, Full Stength (4.9% alc.)


Food Total: 710 Cals 11.3g Fat 63.3g Prot. 69.1g Carb.

the place I track my calories

Heart-smart pork medallions with salad tonight for dinner, will log later


On a side note YAYYYYYYY its raining, it hasn't rained in so long I cant remember last time we got rain. I am sitting here dripping wet while i type this :D hope it lasts long enough to put some water in our tank.
 
Hey Trusylver - yay for your Exercise today,
yay for your rain ,
& nice- I see U included a beer in your snaks - yum !
 
Barbell Deadlift:
60 kg x 10 reps
80 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
120 kg x 5 reps
140 kg x 2 reps (308 lb)
Barbell Shrug:
100 kg x 10 reps
120 kg x 10 reps
140 kg x 10 reps
160 kg x 5 reps (352 lb)
Tore callouses on last set no super glue in bag to repair them
Seated Cable Row:
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Barbell Squat:
10 sets of 60 kg x 5 reps
Explosive speed sets, working on drive out of the bottom of the hole
T-Bar Row:
20 kg x 15 reps
20 kg x 15 reps
20 kg x 15 reps
done instead of DB rows, callous pain prevented higher weight


the moral of today's workout, always keep super glue in my gym bag lol and the second lesson, don't get lazy with callous maintenance.

will do cardio tonight
 

Cycling (stationary):

1:00:00 || 27 km || 27 km/hr || 140 BPM 1033.2 calories, rolling hills profile


still under on calories, mainly low on protein, will snack on some tuna later, over on fat, carbs ok but included some allergens (wheat in the apple pie crust)
 
Good to see you back Jericho :D

feeling a little stiff today, it is a rest day from lifting bit will still do some cardio later.
 
lol super glue was used in the Vietnam war to seal wounds. Although the sort you buy from the hardware store can irritate the skin if your sensitive to it even so it seals callouses perfectly. I also use superglue a lot when I am building models and have never had a bad reaction to it no matter how much I spill :D

thinking of callouses I need to get a new pumice stone to file mine flat so they don't pinch and tear next deadlift day. Time to go spend some time on the bike.
 
Cycling (stationary):
0:30:00 || 15.1 km || 30.2 km/hr || 150 BPM 536 calories
Hula Hooping:
0:05:00 || Moderate
Jump Rope:
0:05:00
Heavy Bag:
0:05:00
Kickboxing:
0:05:00 || drills
Slosh Pipe Carry:
50 m || 60 kg
 
feeling a bit down, scales are not moving, bf% is not moving, I know last time I was sticking to my dietitians guidelines I was only loosing 100-200 grams per week but this is insane. got to step it up a bit and increase training intensity. cannot cut calories any more considering my dietitian put me on 1100 cals max per day at the height of competition training after she consulted colleges who specialise in weight lifters and bodybuilders.

Yesterday

fat was over by 1.3 grams so must cut a bit more here
protein was under - more fish needed here
carbs - under max allowed but ok


Time to head into the gym for Bench Press Day
 
I'm sure the scales will move for you soon! You're working your butt off over here with all the exercise. I love the fact that you included hula hooping in your exercise! :)
 
I have one of the weighted hula hoops designed to be used for exercise :D

Barbell Bench Press:
20 kg x 50 reps
25 kg x 50 reps
30 kg x 30 reps
40 kg x 20 reps
50 kg x 12 reps
60 kg x 10 reps
70 kg x 5 reps
80 kg x 1 reps
Dumbbell Bench Press:
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
Barbell Incline Bench Press:
52.5 kg x 8 reps
52.5 kg x 8 reps
52.5 kg x 8 reps
Decline Barbell Bench Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Preacher Curl:
30 kg x 10 reps
35 kg x 8 reps
40 kg x 6 reps
45 kg x 4 reps
47.5 kg x 2 reps

Now for the cardio
 
Cycling (stationary):
1:30:00 || 37.1 km || 24.7 km/hr || 138 BPM 1552 calories

now time for lunch then heading to the cinema
 
going to see the Hobbit, and probably pick it to pieces when it doesn't match with the book lol
 
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