Ians MT and PL log-2

[Ian Coe]

29/05/19

Cycled 5 mile to work.

Lifting-

Squat
10@60
5@90
5@105
5@105
5@105
10@60

Back felt 'OK'. Definitely not pushing it . I need to be careful and pay due diligence of my lower back fatiquing from runs and then trying to lift/jumping up in weight.
Legs felt fatiqued though. Been nearly 8 weeks since I lifted though, so not a massive surprise.

OHP
10@bar
8@50
8@55
8@55

During above, 15 reps x 3 sets of BW back extension

3 sets of 10 hanging leg raise (with 2 reps knees to chest so 12 reps total).

Leg curl (for glutes, wanted extension for the knee strength but broken again)
10@25 both legs
10@25 left leg
10@25 right leg
x 2 more sets for 3 total
10@25 both legs

Cycled home in the pissing weather nicht jacket.

Considering looking at CBD oil for combating inflammation from lifting and running etc. 36 now so worth a go I guess.

 

[Ian Coe]

30/05/19

Cardio
Will be running home. Sitrep to follow.


Ran home. 6 mile run, not pushing the pace. 8 min 32 per mile average with HR average sub 160 bpm. Pack on as well which added a few KG.

 

[Ian Coe]

31/05/19

Cycled to work

Lifting

DL
10@60
8@120
5@150
5@150
5@150
5@150

BP
8@bar
8@40
8@70
8@70
8@70

Cycled home

 

[Ian Coe]

01/06/19

Cardio
Went for a partial walk up a big hill with wife. Carried fucking everything. Only got 300m ascent until wife wanted to turn back. A few days shy of 7 weeks since C section, so I couldn't say too much to be honest.

 

[Ian Coe]

02/06/19

Cardio
Up at 5:45
Got up and stretched for a bit then got a 7 mile slow run done. Pace 8 min 40 per mile, but HR average only 149bpm.

 

[Ian Coe]

03/06/19

Cycle to work

Cycle home from work

Was meant to squat and OHP but decided to back it off and defer to Tuesday.

 

[Ian Coe]

04/06/19

Cardio
Ran the 5 miles home.

Pace average was 7 min 55 and HR 154 average. Some miles were faster (sub 7 min 40) some were slower (8 min 35 for the last mile to keep HR sub 160 bpm).
Pissing down and pack on. And was in work from 0740-1915 (although actually got away from lunch for 45 minutes which was nice).

 

[Ian Coe]

05/06/19

Cycled 4.85 miles to work.

Definitely intending on gym work today as in laws coming for 10 days tomorrow.

Gym- Nothing amazing.
Cycled to gym work office

Squat
8@60
5@100
5@105
5@110
5@110
5@115

I'm now sure the bar was a proper Olympic weighing 20kg.

OHP
10@bar
8@50
8@55
8@55
Above interspersed with 3 sets of 15 overhang back extension with BW

Cycled home

 

[Ian Coe]

07/06/19
Was going to just cycle but ended up having to run 5.5 miles home. Average pace was 8 min 5s.
HR was about 154 bpm.

 

[Ian Coe]

09/06/19

Gym work
5 min versa climber to warm up.

DL
8@70
5@120
5@160
5@160
5@160
10@160. 5, 3 2 but only maybe 10s between them.

Bench
10@bar
8@70
8@75
8@75

Hanging back raise
3 sets of 12

Leg press
10 both legs @50
5@50 left and right
5@50 left and right
5@50 left and right

Hanging leg raise
10
10
10

 

[Ian Coe]

10/06/19

Cardio
Needs to destress so ran home after work.
5.25 miles with average pace of 8 min 14s and HR 156bpm.

First 2 and 4th mile were sub 8 min mile pace. Other bits had some hills involved so dragged down the time.

 

[Ian Coe]

14/06/19

Cardio
Ran home 6 miles after work.
Average pace 8 min 6s
Average HR 152 bpm

 

[Ian Coe]

16/06/19

Gym

5 min versa climber warm up
5 min stretch

Squat
8@60
5@100
5@110
5@110
5@110
5@110
5@110
8@60

OHP
8@bar
8@50
3@70
4@70
4@70

Interspersed between sets of above
Hanging back raise
10@bw
10@16
10@16
10@16 then straight into 10@bw

Hanging leg raise
10 bw, 5 knees to chest
10 bw, 5 knees to chest
10 bw, 5 knees to chest

Intended on doing some cycling or run, but time ran away and then needed to get to bed. Next 3 weeks Monday to Friday, 0600-1800 with a few breaks here and there (liek now, 15 min break for lunch), Fridays 0600-1200.

Intention is to do cardio tonight.

 

[Ian Coe]

17/06/19

Cardio

Got home after 13 hours in the office.
Went for a bit of a hill run. 5.5 miles, average pace 8 min 45. Average HR 155 bpm.
Elevation gain 178m overall.

 

[Ian Coe]

holding position for update

 

[Ian Coe]

holding position for update

 

[Ian Coe]

holding position for update

 

[Ian Coe]

holding position for update

 

[Ian Coe]

holding position for update

 

[Ian Coe]

7/7/19

Cardio
5.25 mile run.
HR was well up there, averaging 162bpm and pace average 8 min 48 per mile.
Elevation gain was 147m.

Felt ok, but first real run of note for the last 10 days since being tired from work and ill since last Thursday.