Diary of an Overweight Coach

Trusylver said:
not a bad read

Morning training complete, ended up with quite a pump in my forearms lol should have taken a pic my veins were popping :D

will be back at the gym this afternoon when I take my youngest in for his workout.
Click to expand...

Yay for double-day :D
 
I loved that video, I absolutely couldn't believe it when I saw that whisper of a lady deadlift that HUGE weight. When I am a bit fitter I am definitely going to do weights, especially barbell squats, I want a large muscular rump of a bum.

I love the look of big post workkout veins. Its increduible hulk-ish :)
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Barbell Squat:
20 kg x 10 reps (2 Sets)
60 kg x 10 reps (2 Sets)
100 kg x 8 reps (2 Sets)
120 kg x 5 reps (3 Sets)
60 kg x 5 reps
140 kg x 1 reps
180 kg x 1 reps
morning, sets 10-12 evening - new profile pic
Standing Barbell Calf Raise:
120 kg x 15 reps (3 Sets)
morning
Leg Press:
500 kg x 12 reps (10 Sets)
morning, will finish my planned training this afternoon, had to cut training short to get eldest son to Dr appointment.
Overhead Barbell Squat:
20 kg x 10 reps
evening
Front Barbell Squat:
60 kg x 10 reps
60 kg x 10 reps
evening
View attachment 20977 - Relaxed front view tonight
View attachment 20978 - 140 kg
View attachment 20979 - 180 kg
 
measurements went ok today, marginal loss of bf% but I did have a few poor days, including 2 beers last night lol
 
Beer! I had abstained since beginning this process in January, but fell off the wagon last Friday and had two! I miss my beer.
Then last Sunday I brewed 10 gallons of beer that'll be ready in a few weeks... what'll I do?? :)

Edit: Just saw your pics from a couple posts ago. You look awesome, Tru! Good gawd, I thought I was the brawny one...
 
Last edited:
exercise was unfortunately better yesterday than normal, I hate days when there are lots of bad injuries, especially kids, including the three from my sons football team sent to the hospital last night, one is ok, 1 will be out for 3 weeks but at least no broken bones, the third I have not heard an update on but he was in a bad way when the ambulance transported him to the hospital.
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (5 Circuits)
early morning
Heavy Bag:
0:03:00
0:03:00
0:03:00
part of circuit
Dumbbell Bicep Curl:
10 kg x 12 reps
10 kg x 12 reps
10 kg x 12 reps
part of circuit
Body Weight Squat:
20 reps
20 reps
20 reps
part of circuit
Cycling (stationary):
0:03:00 || 1.7 km || 145 BPM || 50 %
0:03:00 || 1.6 km || 153 BPM || 50 %
0:03:00 || 1.6 km || 159 BPM || 50 %
part of circuit
Push-Up:
20 reps
20 reps
20 reps
20 reps
20 reps
part of circuit
Hula Hooping:
0:03:00 || Intense!
0:03:00 || Intense!
0:03:00 || Intense!
part of circuit
Ladder Drills:
0:03:00 || The Gods Hate Me!
0:03:00 || The Gods Hate Me!
0:03:00 || The Gods Hate Me!
part of circuit - circuit completed at home while waiting for washing machine to finish cycle, completed gym workout in morning but will post tonight so it counts for challenge
Football (US Soccer):
0:30:00 || drills
Bench Dip (Seated Dip):
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
weighted with a washing basket with some plates in it, hands on sofa, feet on coffee table :D, got to get my points up for the day and break up the monotony of washing day lol
Crunch:
20 reps
20 reps
20 reps
20 reps
20 reps
Barbell Bench Press:
20 kg x 20 reps
20 kg x 20 reps
20 kg x 20 reps
50 kg x 10 reps
50 kg x 10 reps
75 kg x 6 reps
75 kg x 6 reps
75 kg x 6 reps
80 kg x 1 reps
100 kg x 1 reps
115 kg x 1 reps
75 kg x 6 reps
75 kg x 6 reps
Arnold's 1% Circuit (Terrible Ten):
35 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.
Romanian Deadlift:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Overhead Barbell Squat:
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
Barbell Squat:
20 kg x 10 reps
60 kg x 10 reps
100 kg x 10 reps
140 kg x 1 reps
Barbell Deadlift:
60 kg x 10 reps
100 kg x 3 reps
140 kg x 1 reps
Machine Chest Press:
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
 
Did a quick weight check this morning, 500 gram to go until I hit my goal weight :)

"Insanity: doing the same thing over and over again and expecting different results."
Albert Einstein

Despite all my training sometimes the conventional method just does not work, on the other hand Targeted keto has worked wonders for me. Would I recommend it to most people? no, it is not suited to most people mostly because it is hard to stick to but most of what I needed to cut from my eating is food I have an allergic reaction to, so not so hard for me to stick to.

there is plenty of science to back up keto diets but it goes so much against conventional thinking and is far less profitable for those who make a big profit in the weight loss and fitness industry.

anyway, had a good lunch today after morning session at the gym (I don't usually post my food) had 4 pieces of sizzle steak, 2 pieces of vintage cheese (melted over the steak) with 2 fried eggs. (I no longer count calories)

also had more comments today about how much weight I have lost from around the waist. A little later this afternoon I need to download the forms to get back on the drug testing list ready for my record attempt !!!!

Will post workout tonight after this evenings session
 
Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (5 Circuits)
early morning
Deficit Barbell Deadlift:
20 kg x 10 reps (2 Sets)
60 kg x 10 reps (3 Sets)
80 kg x 10 reps (3 Sets)
100 kg x 8 reps (3 Sets)
20 kg x 10 reps (5 Sets)
Barbell Shrug:
60 kg x 10 reps
80 kg x 10 reps (3 Sets)
100 kg x 15 reps (3 Sets)
20 kg x 20 reps (5 Sets)
Parallel-Grip Pull-Up:
6,4,4,12 reps Unassisted
5 reps || assisted || 5 kg
5 reps || assisted || 5 kg
5 reps || assisted || 5 kg
4 reps || assisted || 5 kg
5 reps || assisted || 10 kg
6 reps || assisted || 10 kg
5 reps || assisted || 10 kg
5 reps || assisted || 10 kg
Kroc Rows:
30 kg x 15 reps (4 Sets)
Seated Cable Row:
80 kg x 10 reps
85 kg x 8 reps (2 Sets)
Weighted Hyperextension:
55 kg x 10 reps (4 Sets)
Arnold's 1% Circuit (Terrible Ten):
40 kg (5 Circuits)
Push-Up:
50 reps
30 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
 
was asked this afternoon if I would be interested in talking at a fitness expo that coming up, not sure what I would talk about lol and my public speaking skills are not that good, despite having been a member of Toastmasters.
 
I remember my first ever public presentation I had a large gin and tonic and read word for word from my laptop screen for 20 mins - much better at it now :)
 
Wow! You are cutting weight while hitting 180 squats and 115 bench. Amazing! I hope the last half kilo is a breeze. When is the competition? BTW, that's more than I've ever benched or squatted.
 
I am an old toastmaster myself...I always felt like the thoughts in my head were better than the words that came out of my mouth lol
 
firstly, confession time, I slipped up and ate a mars-bar cookie last night :leaving:

This morning I am down to 300 gram to go and counting lol (1.5 kg to go if I look at the calibrated gym scales fully clothed after breakfast), start of next month I will re register with the lifting federation for 6 months so that I am on the random drug testing list for the required time to set records, followed by a 12 month membership so I can make the record attempt around January depending on where the nearest comp is with the required level of judges. (probably one with Wilks as head judge)

Being on the drug testing list means that they have to know where I will be at almost all times of the day, 7 days per week. It also means having to take a copy of the banned substance list with me when I go to the chemist to make sure I don't ingest anything banned, I also carry the ASADA hotline number for times when I am unsure and need to check.

as for cutting and gaining strength, I think the high rep work is paying off with improved metabolism, eating keto also means I have improved my insulin resistance and other health markers while at the same time I can eat a lot more than I was able to when I was counting calories, by being able to eat more, I can gain muscle while burning bodyfat for energy :D As I said in an earlier post, Keto is not for everybody, most people struggle to go without carbs (I keep carbs to under 20 grams per day)

Breakfast
2 Boiled eggs with a bit of butter

Lunch
2 Pieces of Blade Steak
2 Pieces of Vintage cheese (full fat)
2 Eggs
Mushrooms
Steamed broccoli and cauliflower

I don't even know what calories this totals up to, will log it on CK and find out shortly just for reference.
 
ok just logged todays food so far in the calorie counter, not exact because I didn't weight food but

891 calories so far
104 grams of protein
2.3 grams of carbs

sitting at 900 calories for exercise so far today
 
That cookie burned up like a tissue in a blast furnace. That's some serious constrainsts for the record. It sucks you have to deal with that, but it's good that they take it that seriously. I can't wait to see you do it (that means you have to post the video). Keep up the phenomenal work Tru!
 
This morning I stepped on the scales and............................

I AM AT GOAL WEIGHT

based on my home scales, going to go lower to give some wiggle room for scale differences but that is just bonus points !
 
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