Diary of an Overweight Coach

Spark Circuit (Barbell):
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Cycling (stationary):
0:20:00 || 8.4 km || 25.2 km/hr || 95 BPM || 177 calories
Active recovery, almost feel embarrassed to log this but I am surprised I can even walk today lol
calories calculated based on watts rather than estimated by using HR
Hula Hooping:
0:05:00 || Easy
needed something to finish off with while waiting for my washing machine to stop :)
 
Spark Circuit (Bodyweight):
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps
30 sec rest between each activity. 90 sec rest between each circuit Afternoon

Walking (treadmill):
0:10:00 || 1 km
Evening warmup

Barbell Floor Press:
60 kg x 5 reps
70 kg x 5 reps
80 kg x 5 reps
90 kg x 3 reps
100 kg x 3 reps
Evening

Barbell Bench Press:
60 kg x 5 reps
70 kg x 5 reps
75 kg x 3 reps
77.5 kg x 3 reps
Evening felt really good, nice touches on the chest, if this was in competition it would have been 3 white lights and a masters record lol, just got to reach my weightloss target (6 kg to go) then I will make it official !!!!


I may have signed up to do something stupid tomorrow. The gym holds a challenge each year in their big grass car park behind the gym, I have agreed to join a team of 3 other personal trainers BUT this is no ordinary challenge. most of the events are kept secret till the start of the challenge but having done this before I know it will have events like stand on a swiss ball for 1 minute, carry your team mate in a race around the car park, tug of war, slide pull (imagine a giant slip N slide, 3 team mates drag the 4th as fast as possible along the slide), spear throwing, events involving water bombs etc. All hubby wants is for me to be still in one piece come Wednesday morning for the drive to Brisbane.

I also must remember to not wear my HR monitor (it is not water proof and I don't want to repeat the error), change of clothes, several towels essential. If i can convince hubby I might be able to get him to film with my camera so I can post a video :D
 
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Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
20 sec rest between each activity. 40 sec rest between each circuit - Straight after getting out of bed. have to keep moving today so that I don't get to stiff before tonight's challenge.
Rowing (machine):
0:30:00 || 4600 m || 120 BPM
 
As promised this is a part of the challenge last night, 2 of my team mates chickened out and the third got called away for an emergency. Ended up in a put together team with my youngest son and 2 other small ladies.

this is one of the rounds in the tug of war, prior to this was the one on one tug of war which I was able to win points in.
[video=youtube;2NUkU34Khj0]http://www.youtube.com/watch?v=2NUkU34Khj0&feature=youtu.be[/video]

View attachment 20442
 
feeling a lot of DOMS today after all the driving yesterday and the challenge the night before, only doing the spark challenge today for exercise.
 
for those reading this who do Insanity, which DVD do you find the hardest ? I am working through all the fitness DVDs I can get my hands on but working through all of the workouts in each set take a lot of time and for insanity I would like to start my test on the hardest DVD so I can compare it to the others I have tested.
 
Spark Circuit (Barbell):
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 30 kg || 15 kg
35 kg || 35 kg || 30 kg || 15 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Sumo Deadlift:
60 kg x 10 reps
60 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
100 kg x 5 reps
Deficit Barbell Deadlift:
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
Barbell Shrug:
120 kg x 5 reps
120 kg x 5 reps
120 kg x 5 reps
140 kg x 2 reps
Bent-Arm Dumbbell Pullover:
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
One-Arm Dumbbell Row:
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
superset with pullovers
Weighted Hyperextension:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps

my training has lacked consistency, and as hard as I push myself I need more so next Wednesday I am sitting down with a friend/one of my coaches with the target being to break the bench record in 6-12 months time. Up until now it has felt like my head was not in the right place. It may also mean that I have to do a deload before pushing to build up again.
 
The video looked like a blast! Also, I read your gym inventory and your gym needs a power rack and my gym needs nunchaku.
 
I have not had much time to post over the weekend, I was extremely busy with the football season starting Saturday, I was on my feet all day (8:30 am - 9:30 pm), there was less injuries than expected this year but the injuries I had to deal with were bad. Sunday I was just to tired to do anything. Eating wise my food was ok but could have been a lot better.
 
Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
0 sec rest between each activity. 10 sec rest between each circuit
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Bench Press:
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
3 second pause on chest each rep
Barbell Incline Bench Press:
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
3 second pause on chest each rep
Barbell Floor Press:
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
100 kg x 1 reps
100 kg x 2 reps
Dumbbell Flyes:
12.5 kg x 8 reps
12.5 kg x 8 reps
12.5 kg x 8 reps
12.5 kg x 8 reps
12.5 kg x 8 reps
Preacher Curl:
30 kg x 10 reps
35 kg x 8 reps
40 kg x 5 reps
42.5 kg x 3 reps
Shoulder Dislocation:
10 reps
10 reps
10 reps
Stretching:
0:15:00
 
Nice workout, Tru! I've had to look up some of these exercises, as I didn't know them all by name. If there's ever a zombie apocalypse, I want you on my side. :)
 
Discussed the basics of my new plan for the next 12 months with my friend/coach/gym owner yesterday. The basics are to break the national bench record in 12 months time which means I need to loose 0.4 kg per week which is a tough ask. I am going to only compete in bench, dropping squat and deadlift (from competition only) Max strength training will continue for upper body with a bench press focus while lower body will change to a hypertrophy style training regime to build more lean muscle mass in my legs to boost metabolism and speed up fat loss but will probably loose a bit of max strength in the process. Diet needs to stay super clean for the next 12 months, no cheats or slip-ups or I won't hit my target weight.

Hardest part mentally will be moving to the higher reps for legs because anything over 5 reps feels like cardio.

based on today's resting HR of 50 BPM my target HR% are

60% 128
70% 141
80% 154

During my Weight session Min HR after warmup was 87
Average HR 119
Max HR 161
Calories Burned: 2400

Spark Circuit (Barbell): Warmup
30 kg || 30 kg || 30 kg || 10 kg (+150 pts)
30 kg || 30 kg || 30 kg || 10 kg (+150 pts)
30 kg || 30 kg || 30 kg || 10 kg (+150 pts)
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Squat:
60 kg x 12 reps
80 kg x 10 reps
100 kg x 5 reps
110 kg x 3 reps
Goblet Squat (dumbbell):
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Leg Press:
440 kg x 10 reps
540 kg x 5 reps
600 kg x 5 reps
600 kg x 8 reps
600 kg x 3 reps
600 kg x 5 reps
Weighted Glute Hamstring Raise:
10 kg x 10 reps
10 kg x 5 reps
10 kg x 6 reps
10 kg x 6 reps
Standing Calf Raises:
30 reps || weighted || 20 kg
30 reps || weighted || 40 kg
30 reps || weighted || 60 kg
20 reps || weighted || 80 kg
20 reps || weighted || 100 kg
20 reps || weighted || 120 kg
20 reps || weighted || 140 kg
15 reps || weighted || 160 kg
Seated Calf Raise:
20 kg x 20 reps
30 kg x 20 reps
40 kg x 15 reps
50 kg x 15 reps
 
Your resting HR is like my wife's. Hers is 48. Mine is 70. That's weird to me... I think the only time my heart will be beating 50 times per minute will be on its way down to zero at the end. :)

Good luck on setting the bench record next year! That weight loss is aggressive... I wish there was a little wiggle room in there.
 
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