Diary of an Overweight Coach

Today

View attachment 20737
Just before my calf raises, crappy mobile phone pic, I need a good pic to post of myself



Arnold's 1% Circuit (Terrible Ten):
4 @ 20 kg
Tough
Barbell Squat:
60 kg x 10 reps
60 kg x 10 reps
100 kg x 8 reps
100 kg x 8 reps
100 kg x 8 reps
140 kg x 3 reps
140 kg x 3 reps
Standing Barbell Calf Raise:
180 kg x 10 reps
180 kg x 10 reps
180 kg x 10 reps
Leg Press:
500 kg x 10 reps 8 Sets
Static Wall Sit:
60 sec
60 sec
60 sec
Vibration Platform
Plank:
60 sec
60 sec
60 sec
Vibration Platform
Stretching:
0:15:00

Will probably do some more pushups or planks tonight when on duty
 
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Next week will be a de-load week, so lower volume and lower weights to prevent overtraining before building back up again
 
Arnold's 1% Circuit (Terrible Ten):
30 kg
30 kg
30 kg
Barbell Bench Press:
40 kg x 10 reps X 3
Barbell Incline Bench Press:
30 kg x 10 reps X 3
Decline Barbell Bench Press:
40 kg x 10 reps X 3
Running (treadmill):
0:14:00 || 2 km || 140 BPM || 2 %
Standing Barbell Shoulder Press (OHP):
40 kg x 3 reps
45 kg x 3 reps
50 kg x 2 reps
 
Nice achievement on the OHP. I think my .55x OHP will have to come in large part from weight loss. I was wondering when the deload was coming. Try to enjoy it. I may play around with "heavy" singles tomorrow when I do my OHP. I'm predicting .33-.40x BW.
 
a look at the fitness industry

Quercus, it won't be long considering your steady losses :)
 
Arnold's 1% Circuit (Terrible Ten):
20 kg 4 circuits

Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
Deficit Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Parallel-Grip Pull-Up:
3 reps X 5 Sets
Plank:
120 sec
120 sec
Push-Up:
30 reps
not exactly planned for the planks and the pushups, just a bit of showing off at youngest sons football training.
 
had a good reminder why I don't eat fast food very often, the owner of the fast food place next to the gym knocked on the door to get a couple of members to help her lift a fryer off a ute, the congealed fat under the fryer where you needed to grab to be able to lift ooozed between my fingers :puke:


will post full workout log later.
 
Yesterday


Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (5 circuits)
early morning
Running (treadmill):
0:42:00 || 5 km || 140 BPM || 5 %
Push-Up:
10 reps
10 reps
Football (US Soccer):
1:00:00 || drills

Today


Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
early morning
Arnold's 1% Circuit (Terrible Ten):
20 kg (3 Circuits)
Barbell Squat:
60 kg x 5 reps
100 kg x 2 reps
140 kg x 1 reps
160 kg x 1 reps
170 kg x 1 reps (374.7 lb = Twice bodyweight)
Barbell Deadlift:
60 kg x 5 reps
100 kg x 2 reps
120 kg x 1 reps
140 kg x 1 reps
Barbell Bench Press:
20 kg x 10 reps
40 kg x 10 reps
60 kg x 3 reps
70 kg x 3 reps
77.5 kg x 1 reps (What I need to lift to Break Australian Record in Masters)
80 kg x 1 reps
85 kg x 1 reps
90 kg x 1 reps
95 kg x 1 reps
100 kg x 1 reps (220 lb)
last set was ugly but got it done - Wraps and belt only, no shirt
 
Despite it being a deload week, I am part of a challenge so needed to post some good numbers, kept it to low reps and was really happy with the outcome, as always my deadlift is my weakest lift but not a bad pull all the same.

On the weight loss front, I am down again on the scales and down another hole on my lifting belt (new all time low) with not much more to go before dropping another hole (had to get the screwdriver out to adjust halfway through squat sets). With only 2 more holes in the belt It will soon be time to buy a new belt in a smaller size :)
 
I am ready to bury it lol, just a few more kg bodyweight to loose and 6 months on the drug testing list :)
 
Congrats on dropping a hole in the lifting belt! That must feel amazing to know that you've got to get a completely new belt soon. Clearly the hard work has paid off.
 
Thanks Camilla


Todays Exercise

Arnold's 1% Circuit (Bodyweight): Early Morning
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Arnold's 1% Circuit (Terrible Ten): Evening
20 kg (3 Circuits)
Barbell Squat: Evening
87.5 kg x 20 reps (Widowmaker - a little over BW)
Took my son to the gym for his workout, couldn't be at the gym and not do any kind of workout myself.


Weight is steady today, expect it to be a bit higher tomorrow from water retention because I had a few extra carbs today when at the cinema but will go back down over the weekend. The team I coach plays first thing in the morning then I will be on duty all day after that. Last week was bad for injuries so I hope I don't have to send as many to the ER this week.

I find it hard to take complements so I am still digesting to comments from my coach that she made yesterday. I don't see my bodyshape as being an hourglass but apparently she does and thinks If I push the weight loss further I could also do bodybuilding. I am just not sure how to take it, I lift for strength not looks but on the other hand I can see that I have a lot of chest, shoulder and back development combined with DD assets. my glutes although strong don't have good shape, and my calves are big but again lack good shape as far as bodybuilding aesthetic go. I also think the dedication to training and diet would be a big jump compared to my existing training.
 
Sounds like you are doing fantastic with your training and progress.
Thanks for always giving me a lot of motivation. Have a great weekend T!
 
Thanks Clarissa

Finally feel well enough to sit at the computer to post

Today

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Barbell Bench Press:
20 kg x 10 reps (Warmup)
20 kg x 10 reps (Warmup)
40 kg x 15 reps
50 kg x 15 reps
60 kg x 15 reps
65 kg x 15 reps
67.5 kg x 15 reps
Matrix sets, had 70 set up on the bar, then I puked, called it quits, puked again on drive home, urgh. I have a 4 player HS Chess team to transport up the coast tomorrow for a tournament, I soooo hope I am feeling a lot better for the 1 1/2 hour drive each way.
 
I hear you on finding it hard to take compliments. I'm the same way! You just go so long without getting any of them that when you do it's kind of embarrassing. At least for me it is. I've been getting more and more as I lose weight, but it's still very awkward.
 
Arnold's 1% Circuit (Terrible Ten):
30 kg (3 Circuits)
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.
Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
100 kg x 8 reps
100 kg x 8 reps
120 kg x 3 reps
Barbell Shrug:
100 kg x 15 reps
100 kg x 15 reps
Deficit Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Weighted Hyperextension:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Farmer's Walk:
30 m || 25 kg
30 m || 25 kg
Goblet Squat (dumbbell):
50 kg x 10 reps
Parallel-Grip Pull-Up:
4 reps
4 reps
3 reps
3 reps
3 reps
3 reps
 
Morning Training

Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
40 kg x 10 reps
50 kg x 10 reps
60 kg x 10 reps
65 kg x 5 reps
70 kg x 3 reps
75 kg x 3 reps
80 kg x 3 reps
Arnold's 1% Circuit (Terrible Ten):
20 kg (4 Circuits)

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.
Clean and Press:
40 kg x 1 reps
45 kg x 1 reps
45 kg x 1 reps
Overhead Barbell Shrug:
40 kg x 15 reps
45 kg x 15 reps
45 kg x 15 reps
Overhead shrugs (clean + press bar into position)
Cable 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
Face Pull:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Other Weightlifting:
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 reps
Snow Angels (Rotator cuff Exercise)

Will post tonight's light workout later, I cannot go to the gym and not do anything, even when I am there to coach lol
 
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