Diary of an Overweight Coach

Mark Rippetoe fellow Texan. I would recommend Starting Strength to people wanting to get into free weight strength training. Do you have it Tru?
 
I have read some of his stuff, and I think it a good program for those wanting to get started in lifting.
 
Yeah, I knew you were waaaay past starting strength, but I was curious of his popularity with Aussies. Obviously he's a pretty big name round these parts. I need to give low bar another go now that I'm starting up again. I feel like I might be able to hold back flexion better if I could get used to it.
 
didn't post Friday's workout, not that it matters much, weight is continuing to drop despite it being the beginning of that TOM. getting really sick of the light weights high volume sets but it is on appearances building a little more size, forgot to take tape measurements at the start of the high volume light weight training. Noticing a little more vascularity in my forearms and across my anterior delts. Felt a bit weak at the end of my bench-press matrix this morning.

Quercus, thanks for posting, it makes me realise at least one person is reading and supporting me.

Will post today's workout tonight after I have done this afternoons cardio workout.
 
We are there for each other Tru. Hypertrophy and weightloss at the same time is tough stuff. It sounds like you really have it dialed in. Keep it up and I look forward to seeing your training. Keep 'em coming. Are you on any lifting forums too?
 
I generally don't like lifting forums, they usually have to much bluster and there is only so many time you want to read about the latest miracle supplement to give you the most awesome gainz or get you super ripped instantly lol. I am a member of fitocracy which is a good community for logging exercise and you can go back to check progress on all the exercises in the system etc, the site also has a RPG element to it, I am now level 35 :D

Yesterday

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps
Early Morning
Arnold's 1% Circuit (Barbell):
37.5 kg || 37.5 kg || 37.5 kg || 15 kg
37.5 kg || 37.5 kg || 37.5 kg || 15 kg
37.5 kg || 37.5 kg || 37.5 kg || 15 kg
37.5 kg || 37.5 kg || 37.5 kg || 15 kg
warmup
Barbell Bench Press:
60 kg x 15 reps 8 Sets
50 kg x 15 reps 5 Sets
Matrix
Wide-Grip Barbell Bench Press:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Barbell Incline Bench Press:
40 kg x 15 reps
40 kg x 15 reps
40 kg x 15 reps
40 kg x 15 reps
Decline Barbell Bench Press:
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Single Arm Cable Chest Press:
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps
75 kg x 5 reps
Running (treadmill):
0:20:00 || 2.5 km || 145 BPM || 5 %
Other Cardio:
0:15:00 || The Gods Hate Me!
cardio climbing machine (imitates climbing a ladder)
Boot Camp:
0:15:00 || Intense!
0:45:00 || The Gods Hate Me!
Evening: ultimate abs followed by competition core (Tapout)
Plank:
60 sec
60 sec
60 sec
Evening
Plank Jacks:
10 jacks
Evening
Cycling (stationary):
0:30:00 || 12.2 km || 24.4 km/hr || 140 BPM || 100 % 720 calories
Evening: resistance level 24/24
Foam Rolling:
15 min
Evening
Stretching:
0:15:00
Evening
 
was used as a test dummy today at the gym for a student trainer being assessed for competence in taking measurements he got it wrong a bit but I have had a bit of a preview of what my measurements will be tomorrow when coach/gym owner does the measurements and callipers. It looks like I have lost fat and gained muscle with an overall loss in bodyweight.

based on my home scales (naked after toilet) I have 3 kg to go before hitting goal weight according to gym scales (fully clothed after a meal) I have 6 kg to go. as far as making weight for comp I will judge it off the gym scales to be absolutely certain of making weight but mostly I track using my home scales for consistent weigh in conditions. will post today's training shortly.
 
I trust my scales here at the house more than I trust the ones at the gym; besides, you never know how much food is in your body or exactly how much your clothes weigh. How much time do you have to go to lose the 3kg home scales / gym scales 6kg for the weight comp?
 
the gym scales are calibrated, so they are the most accurate, but I am not willing to strip in the middle of the gym lol ...but if needed I will weigh in naked on competition day (not the first time). I have given myself 6-12 months to make weight and break the national masters record. the difference between scales is staying consistently staying around 3kg above home scales, most of that would be clothing and food so by following the gym scales I should be able to weigh in well under goal.
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 30 sec || 15 reps || 6 reps || 10 reps (4 circuits)
Morning
Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
100 kg x 5 reps
Barbell Shrug:
100 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
140 kg x 10 reps
140 kg x 10 reps
140 kg x 10 reps (308 lb)
Deficit Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
100 kg x 5 reps
Weighted Hyperextension:
47.5 kg x 10 reps
47.5 kg x 10 reps
47.5 kg x 10 reps
Parallel-Grip Pull-Up:
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps

Unassisted Reps :party:

Seated Cable Row:
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
Bent-Arm Dumbbell Pullover:
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Running (treadmill):
0:08:05 || 1 km || 2 %
Plank Jacks:
10 jacks
 
You should try a little volume with your deadlifts next time. :biggrinjester: Awesome job on the pullups! You have insane grip if you can do all that volume on DL and shrugs and then do 18 pullups. Your making outstanding progress. How did the official measures go?

I'm with you on most of the lifting forums stinking. I was on a lifting subforum of an MMA site for years and it took a dive and a group of us formed a private forum. They are no nonsense when it comes to training, but a lot of them are nothing but nonsense otherwise. Lots of negativity and immaturity, but enough positives to stay. A few have crashed at my place for a meet and I worked/lifted/boxed with one for quite a while.
 
yesterday I shredded my callouses again lol and my hands hurt like crazy but it's worth it :D I have been described by friends and family as a masochist lol. I also have big bruises on my forearms from holding the 47.5 kg DB for the hyperextensions.

official measure is a little later this morning followed by cardio, today is nominally a rest day but includes cardio and I will be coaching this afternoon.
 
I guess my brain skipped over the hypers. I'm used to seeing those with a 45 pound plate and didn't realize you were doing those with a giant db. No pink dumbbells for this gal! My CNS would be so fried from all that posterior work that I couldn't get out of bed the next day. Of course I can do exactly 0 pullups.
 
ok, the official measurements are in

Over the last month

Weight Down 3 kg - doesn't sound like much BUT..........
Muscle up 5kg
Fat down 8 kg

Which makes for a very nice change in BF%

didn't do tape measurements last month but considering I was measured to have a 3cm biceps peak today(difference between relaxed and flexed measurement) that is a bigger flex difference than most men in the gym.

ended up skipping the morning cardio (run) I think I might be getting the cold that is going around at the moment, still have to coach this afternoon but my eldest son has offered to help. I will also complete my Arnold challenge routine later today.
 
The new Arnold routine for the month, good to see a more advanced routine posted. I will post my full workout for the day later.
 
Sounds like you're kicking some butt with your workouts! That's great to see. Sorry to hear you might be catching a cold. Hopefully it was just a off day and you're fine now. :)
 
Yesterdays Workout

Arnold's 1% Circuit (Barbell):
30 kg || 30 kg || 30 kg || 20 kg
30 kg || 30 kg || 30 kg || 20 kg
30 kg || 30 kg || 30 kg || 20 kg
Warmup
Arnold's 1% Circuit (Terrible Ten):
20 kg
Repeat as many times as you can within 15 minutes. Use the same weight for each barbell exercise and use a weight you can do eight reps of. First time through, more weight next time, jefferson deadlift was completely new
Barbell Bench Press:
20 kg x 20 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps
65 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
Explosive sets, 30 second rest between sets of the same weight super setted with skull crushers and close grip bench when same weight.
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps
50 kg x 10 reps
60 kg x 8 reps
Close-Grip Barbell Bench Press:
65 kg x 10 reps
70 kg x 10 reps
75 kg x 8 reps
Standing Barbell Shoulder Press (OHP):
35 kg x 10 reps
40 kg x 5 reps
40 kg x 5 reps
Clean and Jerk:
35 kg x 1 reps
40 kg x 1 reps
40 kg x 1 reps
Barbell Overhead Shrug:
35 kg x 20 reps
40 kg x 20 reps
40 kg x 20 reps
Face Pull:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
15 kg x 10 reps
Other Weightlifting:
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps
Snow Angels followed by bodyblade (rotator cuff)
Shoulder Dislocation:
20 reps
20 reps
20 reps
Stretching:
0:20:00
Running (treadmill):
0:09:00 || 1 km || 125 BPM Evening
 
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