Diary of an Overweight Coach

it is 7am on the 1st of 2013, about to head to the gym to do my normal workout and also get started on the pushup challenge I am part of.

the movie was good but lots of deviations from the book and lots of stuff added from the silmarillion etc.
 
Barbell Squat:
20 kg x 10 reps
60 kg x 5 reps
100 kg x 5 reps
100 kg x 5 reps
140 kg x 5 reps
150 kg x 3 reps
160 kg x 2 reps
slightly short on depth last 2 sets
Standing Barbell Calf Raise:
240 kg x 5 reps
240 kg x 5 reps
240 kg x 5 reps
Stiff-Legged Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Sumo Deadlift:
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
explosive speed sets maintaining perfect form
Weighted Hyperextension:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Clap Push-Up:
10 reps
10 reps
Push-Up:
20 reps
Diamond Push-Up:
10 reps
10 reps
 
Wow Trusvyler, your workout posts always make me tired and amazed every time I read them! Go go man! Where are you doing the push-up challenge? Is it online or part of your gym?

Happy new year, and lets make this one great...make note of your weight and measurements today...I think you'll be amazed and motivated this time next year when you see your progress after sticking with your new lifestyle 1 day at a time!
SarH
 
the pushup challenge is on the fitocracy website but I have also started a thread here for it in the challenge section.
 
Cycling (stationary):
0:24:34 || 8.8 km (500 calories) Max resistance
Yard Work:
0:45:00 || Broke a Sweat
painting house

Will do one more session on the bike tonight.

While I was sitting down eating lunch today they were showing a cycling tour on the TV and it made me realise that I miss participating in cycling tours myself. When I was younger I rode in a week long tour covering between 100 and 200 km per day, now I don't even own a real bike.
 
this morning finally got a bit of a whoosh in the weight loss, fat is down, muscle is up but not really enough to be happy with but at least the stall is over.

Rest day from lifting today, cardio only plus pushups for challenge.
 
Cycling (stationary):
0:30:00 || 13 km || 26 km/hr || 152 BPM (756 cal)
0:15:00 || 6.1 km || 24.4 km/hr || 139 BPM (176 cal)
Heavy Bag:
0:05:00
Push-Up:
30 reps
20 reps
20 reps
20 reps
20 reps
20 reps
Lateral Hurdle Jumps:
20 reps
20 reps
 
looks like I got more of that fat loss whoosh this morning following my high carb day yesterday. Back to normal eating again today.

It is also time to start a new training cycle at the gym, so back to lighter weights and a slight change in exercise selection for the assistance exercises.


P.S. just finished logging yesterdays food, I was surprised that I didn't go over my max carbs :) even though they were mostly not healthy carbs, The high GI ones were after intense exercise which is when they work best.
 
Last edited:
Most of the time my diet is low in carbs and when you stall sometimes a high carb day will trigger a big loss. Not sure if there is any or what science is behind it but it is fairly common for bodybuilders to see this happen.
 
Barbell Bench Press:
10 sets of 30 kg x 3 reps
Explosive sets, 30 second rest
Reverse Grip Triceps Pushdown:
45 kg x 10 reps
45 kg x 10 reps
Triceps Pushdown:
25 kg x 10 reps
35 kg x 10 reps
45 kg x 10 reps
one arm pushdowns
Dips - Triceps Version:
3 reps
4 reps
4 reps
Dips put a fair amount of strain on injured shoulder so happy with this
Palms-Up Barbell Wrist Curl Over A Bench:
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Palms-Down Dumbbell Wrist Curl Over A Bench:
3 kg x 10 reps
3 kg x 10 reps
3 kg x 10 reps
I have weak wrists
Cycling (stationary):
0:30:00 || 12.2 km || 140 BPM (623 cal)
0:34:29 || 13.7 km || 130 BPM (500 cal)
Push-Up:
30 reps
30 reps
30 reps
30 reps
30 reps
10 reps
Walking:
2 km || flat
 
Earned my Fitocracy "I Prefer Being Off The Ground Badge"

Sumo Deadlift:
60 kg x 15 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
De load and change of routine
Barbell Shrug:
80 kg x 20 reps
80 kg x 20 reps
80 kg x 20 reps
80 kg x 20 reps
80 kg x 20 reps
T-Bar Row:
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Barbell Jump Squat:
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Pull-Up:
10 reps || assisted
10 reps || assisted
10 reps || assisted

Will do cardio later
 
Cycling (stationary):
1:00:00 || 28.1 km || 28.1 km/hr || 140 BPM (1348 cals)
0:15:00 || 4.7 km || 130 BPM (200 cals)
0:05:00 || 2.3 km || 125 BPM (7o cals)

Push-Up:
30 reps
20 reps
20 reps

Walking:
1 km || flat
1 km || flat

Peak Watt's 693 (sprint in middle of first hour)
Mountain climb setting Level 8 up to 24, Watts climbed with the level from 150 up to 400, so on a second look the bike is under reporting calories for my weight.
 
Grr lost the post I was working on

Happy this morning that I have DOMS in my trapesius despite my recovery routine :D Will be sticking to light weights high reps for a few weeks before returning to heavy lifting. The lighter weights are better for building size rather than my usual strength routine. even so I will still need to up the weight next deadlift day on shrugs because despite the DOMS 80 kg
9176 lb) is still a bit too light even on a light weight set.

despite carrying the extra pudge my Traps are highly defined as are my calves, having a solid large trapezius helps with squat because of having a good solid platform for the bar to sit on. I am also beginning to see slight definition for all three heads of the tricep when flexed, looking forward to dropping more fat to get better defined. I have lost hope of loosing much from around the middle because that is also where I have a lot of loose skin.
 
Cycling (stationary):
1:10:00 || 38 km || 115 BPM (606 calories)

very light spinning at 90-95 RPM will do more this afternoon as it is a non lifting day, total rest day tomorrow.
 
You must log in or register to reply here.
Back
Top