Diary of an Overweight Coach

Arnold's 1% Circuit (Terrible Ten):
20 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 Squat:
60 kg x 10 reps
100 kg x 5 reps (3 Sets)
120 kg x 3 reps (2 Sets)
140 kg x 2 reps
Standing Barbell Calf Raise:
140 kg x 15 reps (3 Sets)
Leg Press:
440 kg x 15 reps
500 kg x 15 reps (5 Sets)
500 kg x 10 reps (2 Sets)
240 kg x 30 reps (2 Sets)
last two sets matrix training
Weighted Glute Hamstring Raise:
20 kg x 12 reps (3 Sets)
Barbell Deadlift:
20 kg x 5 reps (3 Sets)
60 kg x 3 reps
100 kg x 2 reps
140 kg x 1 reps
dynamic sets followed by a heavy single that I couldn't do on deadlift day because my grip gave out. I am on duty tonight for sports medicine so not sure how much running/lifting (stretcher) I will need to do later.
 
Arnold's 1% 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
Early morning
Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
60 kg x 10 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
Sets 6-10 matrix sets
Barbell Incline Bench Press:
52 kg x 10 reps
52 kg x 10 reps
52 kg x 10 reps
52 kg x 10 reps
52 kg x 10 reps
chains
Decline Barbell Bench Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Single Arm Cable Machine Chest Press:
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
Arnold's 1% Circuit (Terrible Ten):
20 kg
20 kg
20 kg
Running (treadmill):
0:45:00 || 5 km || 140 BPM || 5 %
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
100 kg x 5 reps (3 Sets)
120 kg x 5 reps (2 Sets)
Barbell Shrug:
100 kg x 12 reps (3 Sets)
120 kg x 12 reps (2 Sets)
Deficit Barbell Deadlift:
80 kg x 10 reps (3 Sets)
Weighted Hyperextension:
50 kg x 10 reps (2 Sets)
50 kg x 3 reps (Pic taken during set)
50 kg x 12 reps (2 Sets)
Farmer's Walk:
20 m || 50 kg
20 m || 50 kg
Goblet Squat (dumbbell):
50 kg x 10 reps (3 Sets)
Parallel-Grip Pull-Up:
4 reps (6 Sets)
Chin-Up:
2 reps
Seated Cable Row:
80 kg x 6 reps
80 kg x 6 reps
80 kg x 2 reps
grip failed, torn my callouses again :(
Football (US Soccer):
1:00:00 || practice
Evening
 
Thanks Clarissa, I still have 1.5 kg to go to reach my weight division, sitting at 85.5 kg this morning on my home scales, weight has been stationary this week on the scales but I am sure I have build more muscle and lost fat. I will know for sure in a couple of weeks at next measurement day.
 
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):
35 kg (3 Circuits)
Running (treadmill):
0:39:22 || 5 km || 140 BPM || 2 %
Football (US Soccer):
1:00:00 || drills
Coaching Under 10/11 team, lots of running
 
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 3 reps (5 Sets)
40 kg x 3 reps (5 Sets)
50 kg x 3 reps (5 Sets)
60 kg x 3 reps (5 Sets)
40 seconds rest between sets of same weight
Close-Grip Barbell Bench Press:
60 kg x 10 reps
70 kg x 8 reps (5 Sets)
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps (5 Sets)
Overhead Barbell Shrug:
35 kg x 20 reps (3 Sets)
Clean and Press:
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps
Clap Push-Up:
10 reps
10 reps
10 reps
10 reps
Dips - Triceps Version:
10 reps || weighted || 6 kg
10 reps || weighted || 12 kg
10 reps || weighted || 12 kg
Other Weightlifting:Snow Angels
5 kg x 10 reps (3 Sets)
(rotator cuff exercise)
Shoulder Dislocation:
20 reps (3 Sets)
Face Pull:
65 kg x 10 reps
70 kg x 8 reps
75 kg x 5 reps
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Stretching:
0:15:00
0:15:00
Dynamic, second session on vibration platform at end of workout
Front Barbell Squat:
20 kg x 10 reps
20 kg x 10 reps
Barbell Squat:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
had hip mobility problems today
Standing Barbell Calf Raise:
60 kg x 15 reps
60 kg x 15 reps
60 kg x 15 reps
100 kg x 15 reps
100 kg x 15 reps
100 kg x 15 reps
super set with squat
Leg Press:
500 kg x 8 reps
400 kg x 10 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
back slipped on bench first set, lowered weight to reset then brought the weight back up
Barbell Glute Bridge:
20 kg x 20 reps
20 kg x 20 reps
20 kg x 20 reps
done on vibration platform
Standing Calf Raises:
100 reps
100 reps
100 reps
Done on vibration platform - BURN !! 1 minute per set
Foam Rolling:
15 min
 
On duty for sports medicine tonight but did coach my youngest son for his lifting this afternoon, he is now benching 2/3 his own bodyweight for 15 reps now, he is a little young still to test 1 RM but form is looking really good and it is a little hard stopping him pointing out form faults of other lifters in the gym lol.

Will try to fit in a few sets of clap pushups if it is a quiet night without to many serious injuries to deal with.
 
3 x 100 calf raises on vibration platform?
Man, I can feel the burn in my calfs right now :)

You're really killing it, much respect!
 
A gym quality vibration platform is awesome, 15 minute doing a workout on one is equivalent of doing an hour of normal lifting. vibration platforms built for home use are junk.

the vibration effectively activates all of the fibres in the muscle you are working

- links to a heap of research papers

A good number of top sports teams use vibration training but vibration training in not a magic bullet, you can't just stand on it and expect miracles.


Today's Exercise

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Clap Push-Up:
10 reps
10 reps
10 reps
10 reps

6 hours on my feet working (Sports Medicine)

REALLY feeling DOMS setting in tonight after Fridays training, especially in the calves, hamstrings and glutes because these were the muscles targeted on the vibration platform, if I can still move tomorrow it will be an achievement :D
 
I have joined a pushup challenge this month (who can do the most, minimum 1000) combined with a cycle challenge this week (real and stationary bikes) so will be mixing things up a little more. I have done my Arnold already but will hit the bike later after I have done a few things in town. I also need to do some serious foam rolling on my calves lol

almost forgot, I am also a part of the 30 in 30 challenge (30 miles, running, hiking, walking in 30 days) - this will be the hard one to complete
 
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seems I got suckered into posting in another thread which is just a bait for endless argument again. When I have a bit more time I will post up studies showing that cardio can and does "burn" muscle when done badly but I will not argue with other members because it is just not a productive use of my time, much easier and less stressful to just ignore, oh well.

Training has gone well today, felt really strong on bench but will post full workout for the day later after evening session is complete.

Got really pissed off on the weekend which led me to flex my entire upper body in a normally loose shirt, it felt like it would rip, wish I could achieve that effect without being super angry and almost loosing the plot lol.

If I am still feeling good on tricep day I will see what I can push as a single, being TOM at the moment means my strength is really up and my hormone levels are really primed for good muscle growth (Source was a sports scientist for the AIS who specialises in recovery and female athletes)

Have to go pick the kids up from school will post again later.
 
Arnold's 1% Circuit (Intermediate Bodyweight):
6 reps || 6 reps || 60 sec || 12 reps || 30 sec || 6 reps (3 Circuits)
Early Morning
Barbell Bench Press:
20 kg x 10 reps (3 Sets)
40 kg x 10 reps (2 Sets)
62.5 kg x 15 reps (5 Sets)
working sets 6-10, matrix sets
Barbell Incline Bench Press:
54.5 kg x 10 reps (5 Sets)
Chains
Decline Barbell Bench Press:
62.5 kg x 10 reps
70 kg x 10 reps (3 Sets)
75 kg x 10 reps
feeling good
Machine Chest Press:
70 kg x 10 reps (4 Sets)
75 kg x 10 reps (4 Sets)
single arm cable chest press, left was weak at 75, need to stay at 75 till both arms are back in balance
Cycling (stationary):
0:35:30 || 20 km || 132 BPM || 50 %
Afternoon
Arnold's 1% Circuit (Terrible Ten):
20 kg (3 Circuits)
Afternoon
Walking:
0:15:00 || 1 km || moderate hills
1.1 km || flat
Push-Up:
30 reps (4 Sets)
 
Morning Workout

Arnold's 1% Circuit (Terrible Ten):
30 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.
Barbell Deadlift:
60 kg x 10 reps (3 Sets)
100 kg x 10 reps (3 Sets)
120 kg x 5 reps (2 Sets)
140 kg x 2 reps
Deficit Barbell Deadlift:
100 kg x 10 reps (3 Sets)
Barbell Shrug:
120 kg x 10 reps (3 Sets)
Weighted Hyperextension:
52.5 kg x 10 reps (3 Sets)
Farmer's Walk:
30 m || 26.2 kg
30 m || 26.2 kg
Parallel-Grip Pull-Up:
5 reps
4 reps (4 Sets)
One-Arm Dumbbell Row:
30 kg x 10 reps
32.5 kg x 10 reps
32.5 kg x 10 reps
Seated Cable Row:
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps

Average HR 107
min HR 77
max HR 155

1 minute recovery 56 beats

602 calories in 1.5 hours


Cardio this afternoon, training changes next week, gone are the matrix sets, volume drops, weights go up :D
 
You must spend hours in the gym every day, are you competing?
Thanks for the link, I was thinking about hitting google and get some 'translations' on some of them.
 
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