Diary of an Overweight Coach

I look a bit like a typical powerlifter lol, strong as hell but carrying to much fat.

Yesterday brings it to - Consecutive Days of Clean Eating: 9


this link is for those who may not like working out (Funny)


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Edit: almost forgot, my weight is showing as 1kg down this morning, just need to see if it sticks especially because it is a rather large drop.
 
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Nice work on all fronts! Eating, training, and weightloss. Being down a kilo after all that volume is awesome. I always jump up in weight with high volume.
 
I prefer the lower volume pure strength based training but when the coach says to do matrix training and higher volume you do it lol. Part of the reasoning for doing the high volume stuff is to build a little more size by working with higher reps and keeping the muscles under tension for longer with the lighter weights. With a bit more muscle size it should boost my metabolism a bit more to cut the fat faster and also to increase my strength potential when I return to normal powerlifting style training.

Even coaches need coaching, even if it is just the ability to throw ideas at each other and as a reminder to follow our own advice lol (I am helping keep my coach on track with her training as well)

My main gym session is a bit delayed today but I am not looking forward to doing snow angels. Today is mainly targeting triceps and shoulder health for injury prevention.
 
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
30 sec rest between each activity. 90 sec rest between each circuit - Morning
Barbell Bench Press:
30 kg x 40 reps
Power matrix - used as warmup
Close-Grip Barbell Bench Press:
60 kg x 10 reps
70 kg x 8 reps
80 kg x 5 reps
80 kg x 5 reps
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Standing One-Arm Dumbbell Triceps Extension:
15 kg x 10 reps
15 kg x 10 reps
Overhead Barbell Shrug:
30 kg x 15 reps
32.5 kg x 15 reps
35 kg x 15 reps
37.5 kg x 15 reps
40 kg x 15 reps
42.5 kg x 15 reps

Clean and Jerk:
30 kg x 1 reps
32.5 kg x 1 reps
35 kg x 1 reps
37.5 kg x 1 reps
40 kg x 1 reps
42.5 kg x 1 reps
Once for each set of shrugs
Face Pull:
22.5 kg x 20 reps
27.5 kg x 10 reps
27.5 kg x 10 reps
32.5 kg x 10 reps
37.5 kg x 10 reps
Triceps Pushdown:
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
Snow Angels:
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps

Consecutive Days of Clean Eating: 10
 
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
30 sec rest between each circuit - Morning as soon as I got out of bed to get moving for the day.
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Squat:
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
70 kg x 10 reps
80 kg x 10 reps
100 kg x 3 reps
Leg Press:
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
200 kg x 15 reps
200 kg x 15 reps
200 kg x 15 reps
200 kg x 15 reps
200 kg x 15 reps
Weighted Glute Hamstring Raise:
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps
Barbell Glute Bridge:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
feet elevated on bench
Standing Calf Raises:
25 reps || weighted || 100 kg
25 reps || weighted || 100 kg
25 reps || weighted || 100 kg
Seated Calf Raise:
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
 
I don't usually comment on your diary as I'm a bit thick and don't understand all the reps and stuff but just wanted to say that you're doing really well and I do read your diary even if I don't comment :)
 
if you ever have any questions I am happy to answer them :)

tonight I am on duty for sports medicine for an over 35s mens game, I hope it is 2 quiet matches because as part of an internet challenge I need to do 120 bodyweight squats at work, possibly more depending on how many more people prop the challenge before I leave for work tonight :D
I have packed my lunchbox with my evening meal so I am not tempted by the canteen at the field (we get free food when on duty) which will make 11 Consecutive Days of Clean Eating.

Almost forgot, I am on duty with a massage therapist tonight so if it is really quiet I will get a massage done as well :D
 
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completed 140 bodyweight squats at work last night, I am on duty again all day today with a short break to coach my team during their game. I have also done my spark for the morning.

after my weight sitting steady yesterday it is down another .2 kg on my scales this morning muscle and water mass is steady and fat is down based on analysis but the real test will be in 5 weeks when I have caliper readings done again.

Strict TKD is working well still, I have just got to keep the timing of eating my carb spot on but it doesn't matter to much where those carbs come from.

Time to cook my chicken to go in my lunchbox for lunch today.
 
Phew! I'm exhausted! I had better not read any more of your work-outs Tru! I'm in awe though. You do have an " indomitable will" alright!! Cheers, Cate
 
Yesterday makes it

Consecutive Days of Clean Eating: 12

Weight is down again but need to see if it sticks because it is another large drop, I am not used to large drops in weight no matter how clean my diet is. In theory I should be seeing good size drops in fat but the reality never usually matches up to theory.
 
Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
No rest but lighter weights on recovery day
Cycling (stationary):
0:30:00 || 11.2 km || 108 BPM || 417 calories

After Warmup HR
Min 75
Max 121
Avg 108
 
Trusylver said:
In theory I should be seeing good size drops in fat but the reality never usually matches up to theory.
Click to expand...

In theory, theory and practice are the same. In practice, they are not. -Albert Einstein

Very nice work in here Tru. I hope the big drops stick for you. You're on your way to that raw record!
 
Not all of the drop stuck today, but enough to see progress, I need to get my screwdriver out of my gym bag to adjust my lifting belt down a notch :D

Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
no rest
Barbell Bench Press:
20 kg x 10 reps
50 kg x 20 reps
50 kg x 20 reps
50 kg x 20 reps
50 kg x 20 reps
60 kg x 5 reps
62.5 kg x 1 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
sets 2-4 - matrix training, set 7 completed under comp conditions with judge for practice
Barbell Incline Bench Press:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Decline Barbell Bench Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Single Arm Cable Chest 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
60 kg x 10 reps
 
Screwdriver? Sounds like an Inzer lever belt. I have an Inzer forever belt which takes up space and gathers dust very well.
 
yep, it is a baby pink Inzer lever belt :)

I chose the baby pink because of a dare, but it stands out when most people have basic black :D
 
My forever is Royal Blue. I won it in a weightloss contest. I never was comfortable with it lifting and it made my sciatica flare up on squats. I've DL'd a little over 200 kilos for 3x3 sets without a belt or injury and 150 squats without one. Sadly that's as strong as I've ever been, but the point is I never felt the need for a belt and wasn't experienced enough for any advantage from it.

That being said, they are fantastic belts! Congrats on going in a notch!
 
A lot of people think a belt will do all the work to protect your back when lifting heavy but it is just a tool, unless you learn to create a block your back will be at risk with or without a belt, the belt just helps maintain that block throughout a heavy lift.

When I deadlift or squat I wear the belt for the last couple of sets, if it is worn all the time you get lazy with creating your block. This also means I don't do much isolation work for abs because heavy lifting gives them plenty of work.
 
Cycling (stationary):
0:24:00 || 10.4 km || 125 BPM || Lvl 13 || 434 calories

Evening session at home
 
It is deadlift day today, almost time for BEAST MODE !!!

weight seems to have stabilised at the lower weight but will probably go up a fair bit after today's workout for a couple of days.

The main reason for weight gain during exercise is the increased fluid in and around the muscles to repair the small muscle tears which are the cause of DOMS but the body repairs those micro tears bigger and stronger to overcome the new loads that the body is now lifting.

Next week I cycle off taking creatine for a couple of weeks which will lead to a further drop in weight, creatine causes the muscles to retain about 1.5 kg of extra fluid in addition to other effects. The reason you need to cycle creatine is to prevent the body shutting down it's own natural production (baseline values). I will regain that 1.5 when I return to supplementing the creatine.
 
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

Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
warmup
Sumo Deadlift:
60 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
140 kg x 3 reps
140 kg x 3 reps
160 kg x 1 reps
Barbell Shrug:
140 kg x 10 reps
140 kg x 10 reps
Deficit Barbell Deadlift:
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
Romanian Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Weighted Hyperextension:
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
Seated Cable Row:
60 kg x 10 reps
65 kg x 10 reps
70 kg x 5 reps
75 kg x 5 reps
Wide-Grip Pull-Up:
15 reps || assisted
10 reps || assisted
10 reps || assisted
5 reps || assisted
Wide-Grip Lat Pulldown:
50 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
 
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