Diary of an Overweight Coach
- Thread starter Trusylver
- Start date
M
MaryannC
Guest
30th ??? !!!! ....oh my - how did that happen ?.....
now U better go get doing those pushups Mrs....
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now U better go get doing those pushups Mrs....
View attachment 19553
Today has not gone as planned, eating got a little out of control and I have no idea how to log chasing cows through an over grown paddock. Oh well clean slate tomorrow.
Steve, I coach football (Junior and Youth coaching licences, I also coach ladies) specializing in strength and conditioning (ASCA), although I spend most of my time working as a sports trainer for assorted sports including Rugby, Football, MMA, BMX, Triathlon, AFL, Touch football, Running Events, Multi Sport Events etc.. Even though I have personal trainer qualifications I don't work as a personal trainer. I am a member of Sports Medicine Australia
Sports trainers duties include fitness training, warmups, injury prevention, injury management, sports massage (Level 2 only), strapping etc pre game and during training. During games sports trainer attend and treat injuries on the field, liaise with surgeons and sports doctors to assist with injury treatment and work with individual athletes to implement rehab programs. We also prepare and implement recovery sessions post game.
Hubby does not like watching sport on TV with me because if I am not shouting at the team I am supporting I am sitting working out what injuries players have based on how they are moving and how the strapping tape or kinesio tape is applied lol
Steve, I coach football (Junior and Youth coaching licences, I also coach ladies) specializing in strength and conditioning (ASCA), although I spend most of my time working as a sports trainer for assorted sports including Rugby, Football, MMA, BMX, Triathlon, AFL, Touch football, Running Events, Multi Sport Events etc.. Even though I have personal trainer qualifications I don't work as a personal trainer. I am a member of Sports Medicine Australia
Sports trainers duties include fitness training, warmups, injury prevention, injury management, sports massage (Level 2 only), strapping etc pre game and during training. During games sports trainer attend and treat injuries on the field, liaise with surgeons and sports doctors to assist with injury treatment and work with individual athletes to implement rehab programs. We also prepare and implement recovery sessions post game.
Hubby does not like watching sport on TV with me because if I am not shouting at the team I am supporting I am sitting working out what injuries players have based on how they are moving and how the strapping tape or kinesio tape is applied lol
Barbell Bench Press:
30 kg x 20 reps
40 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
Barbell Floor Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Machine Chest Fly (Pec Deck):
45 kg x 2 reps
40 kg x 10 reps
35 kg x 8 reps
30 kg x 8 reps
25 kg x 10 reps
20 kg x 15 reps
15 kg x 20 reps
12.5 kg x 20 reps
10 kg x 20 reps
7.5 kg x 20 reps
5 kg x 20 reps
Single Drop set, rest only long enough to move the pin
Push-Up:
40 reps
40 reps
40 reps
40 reps
40 reps
20 reps
20 reps
20 reps
20 reps
20 reps
10 reps
10 reps
40s done in powerplate, 10s done one hand on medicine ball
Cycling (stationary):
0:30:00 || 12.4 km || 25 km/hr || 142 BPM (740 cal)
0:30:00 || 12.4 km || 25 km/hr || 129 BPM (486 cal)
0:14:00 || 5.8 km (300 cal)
Jump Rope:
0:05:00
Trail Running:
1 km || steep hills
30 kg x 20 reps
40 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
Barbell Floor Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Machine Chest Fly (Pec Deck):
45 kg x 2 reps
40 kg x 10 reps
35 kg x 8 reps
30 kg x 8 reps
25 kg x 10 reps
20 kg x 15 reps
15 kg x 20 reps
12.5 kg x 20 reps
10 kg x 20 reps
7.5 kg x 20 reps
5 kg x 20 reps
Single Drop set, rest only long enough to move the pin
Push-Up:
40 reps
40 reps
40 reps
40 reps
40 reps
20 reps
20 reps
20 reps
20 reps
20 reps
10 reps
10 reps
40s done in powerplate, 10s done one hand on medicine ball
Cycling (stationary):
0:30:00 || 12.4 km || 25 km/hr || 142 BPM (740 cal)
0:30:00 || 12.4 km || 25 km/hr || 129 BPM (486 cal)
0:14:00 || 5.8 km (300 cal)
Jump Rope:
0:05:00
Trail Running:
1 km || steep hills
Barbell Squat:
20 kg x 10 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
Split Jump Squat (Iron Mikes):
10 reps
10 reps
10 reps
One-Leg Press:
240 kg x 10 reps
240 kg x 10 reps
Leg Press:
400 kg x 20 reps
400 kg x 20 reps
400 kg x 20 reps
400 kg x 20 reps
400 kg x 20 reps
Weighted One-Leg Squat:
10 kg x 5 reps
10 kg x 5 reps
legs failed on last rep, wanted to do more, looking forward to some quality leg DOMS tomorrow
Push-Up:
50 reps
40 reps
20 reps
20 reps
20 reps
20 reps
10 reps
this was tough after bench day yesterday, but challenges are all about pushing yourself.
A lot of smoke around today from bush-fires. Opted not to do cardio on the bike because I didn't want to sent myself to the hospital with an asthma attack, it is hard enough breathing without doing cardio. I even have my reliever in my pocket which I haven't needed in over 6 months.
20 kg x 10 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
Split Jump Squat (Iron Mikes):
10 reps
10 reps
10 reps
One-Leg Press:
240 kg x 10 reps
240 kg x 10 reps
Leg Press:
400 kg x 20 reps
400 kg x 20 reps
400 kg x 20 reps
400 kg x 20 reps
400 kg x 20 reps
Weighted One-Leg Squat:
10 kg x 5 reps
10 kg x 5 reps
legs failed on last rep, wanted to do more, looking forward to some quality leg DOMS tomorrow
Push-Up:
50 reps
40 reps
20 reps
20 reps
20 reps
20 reps
10 reps
this was tough after bench day yesterday, but challenges are all about pushing yourself.
A lot of smoke around today from bush-fires. Opted not to do cardio on the bike because I didn't want to sent myself to the hospital with an asthma attack, it is hard enough breathing without doing cardio. I even have my reliever in my pocket which I haven't needed in over 6 months.
M
MaryannC
Guest
Hey Tru ,
great work on the 100+ reps, healthy eats & steady weight....
~ keep safe with the fires there.... it get's hard smelling the smoke constantly- we had a dry summer here couple years back - & lots of near-by forest-fires... it felt like it would never be over... take care & stay safe ...
Maryann C.
great work on the 100+ reps, healthy eats & steady weight....
~ keep safe with the fires there.... it get's hard smelling the smoke constantly- we had a dry summer here couple years back - & lots of near-by forest-fires... it felt like it would never be over... take care & stay safe ...
Maryann C.
Despite not lifting anything heavy the sudden change to low weight/high reps has triggered some wonderful DOMS in my legs
the worst thing about DOMS it the effect on the scales, because the muscles pull in and retain fluid to assist with the healing process, if it wasn't for the challenge I wouldn't be weighing in on Friday lol.
going to go and hit the bike now to loosen up and get some cardio in before it get too hot (high 40s predicted)
the worst thing about DOMS it the effect on the scales, because the muscles pull in and retain fluid to assist with the healing process, if it wasn't for the challenge I wouldn't be weighing in on Friday lol.
going to go and hit the bike now to loosen up and get some cardio in before it get too hot (high 40s predicted)
Last edited:
Justina
New member
Hey! Imperssed by your excercize routine - i need to do something similar myself!! I got some wieghs (dumbbells) for christmas from my husband (i was actually asking for it - lol) so I need to step it up now.
Just read that your son wants to join the AF. my husband is in the AF. good luck for him.
Just read that your son wants to join the AF. my husband is in the AF. good luck for him.
DOMS have almost gone in the legs, Tricep and light bench day at the gym.
Considering a question I just answered on another part of the forum I thought I should explain why I do low rep low weight sets each week as part of my training.
When I do these type of sets they are done with a 40 second rest which is enough time for 90% recovery of the ATP energy system, they are done with explosive speed developing full power throughout the lift, this not only develops good form and habits with explosive lifting in preparation for heavy singles but the time taken to complete each set is about 10 seconds which keeps the set within the ATP energy system range, improving the efficiency of that system. Any longer and I would drift into the anaerobic range (building up lactic acid etc), a system that never comes into play during a competition singe max lift.
I generally do not supplement with creatine because I eat plenty of creatine in my normal diet through meat and eggs.
Considering a question I just answered on another part of the forum I thought I should explain why I do low rep low weight sets each week as part of my training.
When I do these type of sets they are done with a 40 second rest which is enough time for 90% recovery of the ATP energy system, they are done with explosive speed developing full power throughout the lift, this not only develops good form and habits with explosive lifting in preparation for heavy singles but the time taken to complete each set is about 10 seconds which keeps the set within the ATP energy system range, improving the efficiency of that system. Any longer and I would drift into the anaerobic range (building up lactic acid etc), a system that never comes into play during a competition singe max lift.
I generally do not supplement with creatine because I eat plenty of creatine in my normal diet through meat and eggs.
I love squats. (And I secretly enjoy DOMS - lol!). Good luck in the competition. I learn so much from reading your posts. Thank you!
M
MaryannC
Guest
Hey Tru - great work - how many hours a day does all this take you ?
The gym takes between 1 hour and an 1 1/2 hours + the time spent on the bike at home.
time spent doing agility or field work depends on what coaching I am doing, in 3 weeks football pre season will begin so big opportunity to increase my own cardio levels.
Pushups are done throughout the day when I have a free moment.
time spent doing agility or field work depends on what coaching I am doing, in 3 weeks football pre season will begin so big opportunity to increase my own cardio levels.
Pushups are done throughout the day when I have a free moment.
Exercise: ok
Diet: ok
Forum is making me feel a bit down at the moment, it is far from motivating to have a challenge member accuse others of cheating their starting weights by consuming salt. Despite being part of the challenge I generally won't be posting in the challenge threads, and just keeping to myself here. If anybody has exercise related question I am happy to help.
Diet: ok
Forum is making me feel a bit down at the moment, it is far from motivating to have a challenge member accuse others of cheating their starting weights by consuming salt. Despite being part of the challenge I generally won't be posting in the challenge threads, and just keeping to myself here. If anybody has exercise related question I am happy to help.