Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
20/11/19
Wife drove me in due to run home on 19th so left the bike at work.
Lifting
Did the gym induction; Took 6 minutes. 5 for the club swinger to sort out the laminated gym card, 1 minute to state he didn't need to give me an induction due to being in the mob and show me where to hang up my pass as I go in.
All of the below was done in a high vis cycling shirt and running shorts (which it turns out are too tight in the arse to do squats without bringing them right up to basically be a thong).
5 min warm up on the treadmil
5 min stretch. Back felt tight anyway after the run home on Tuesday.
Squats
8@60
5@90
5@100
5@100
5@100
5@100
5@100
OHP
10@bar
10@40
8@55
8@55
8@55
Went to do some accessory work ala front squats, but it's been such a long time I don't have the wrist flexibility anymore to keep it on my shoulders.
I tried on the clavicles with arms crossed (and in my throat), but it rolled forward. Too much lean maybe?
I think I need some straps or small towel maybe.
Instead while i had the bar with 50kg on it, I did 3 sets of 8 good mornings to start getting that going again.
Leg extension
10@20 with both legs
10 @ 20 left
10 @ 20 right
10 @ 20 left
10 @ 20 right
15 @ 20 left
15 @ 20 right
3 sets of 12 from knees ab wheel roll out.
Cycled home- 37 min with average HR 128 bpm I think.
I'm using the commuting to work and home on the lower end of the HR range.
I've come to think with my detraining over the last few years (decade and a half really since my peak of 15 hours of CV work a week across running, gym work/non lifting and pad/ring work), my cardiac output is poor.
It would explain a lot which is why I think/I am going to try and get 4-5 hours of CV work in a week total accumulation with a HR sub 150 definitely, but try and get it sub 140. It also will aid me in losing some of the middle age spread I have developed in the last 6 years.
First though I need a more comfortable bloody bike and seat.
Wife drove me in due to run home on 19th so left the bike at work.
Lifting
Did the gym induction; Took 6 minutes. 5 for the club swinger to sort out the laminated gym card, 1 minute to state he didn't need to give me an induction due to being in the mob and show me where to hang up my pass as I go in.
All of the below was done in a high vis cycling shirt and running shorts (which it turns out are too tight in the arse to do squats without bringing them right up to basically be a thong).
5 min warm up on the treadmil
5 min stretch. Back felt tight anyway after the run home on Tuesday.
Squats
8@60
5@90
5@100
5@100
5@100
5@100
5@100
OHP
10@bar
10@40
8@55
8@55
8@55
Went to do some accessory work ala front squats, but it's been such a long time I don't have the wrist flexibility anymore to keep it on my shoulders.
I tried on the clavicles with arms crossed (and in my throat), but it rolled forward. Too much lean maybe?
I think I need some straps or small towel maybe.
Instead while i had the bar with 50kg on it, I did 3 sets of 8 good mornings to start getting that going again.
Leg extension
10@20 with both legs
10 @ 20 left
10 @ 20 right
10 @ 20 left
10 @ 20 right
15 @ 20 left
15 @ 20 right
3 sets of 12 from knees ab wheel roll out.
Cycled home- 37 min with average HR 128 bpm I think.
I'm using the commuting to work and home on the lower end of the HR range.
I've come to think with my detraining over the last few years (decade and a half really since my peak of 15 hours of CV work a week across running, gym work/non lifting and pad/ring work), my cardiac output is poor.
It would explain a lot which is why I think/I am going to try and get 4-5 hours of CV work in a week total accumulation with a HR sub 150 definitely, but try and get it sub 140. It also will aid me in losing some of the middle age spread I have developed in the last 6 years.
First though I need a more comfortable bloody bike and seat.
Last edited:
22/11/19
Cardio
Ran in to work. Will update later but HR was 147 bpm and time was like 43 minutes.
God knows how much my running backpack weighs though as it had breakfast, water, change of clothes and a bunch of misc stuff, so got to be a good 5-6 kg.
Post work I'll be doing to the gym to get some deadlifts in, probably no more than 120kg as it's been a good 6 weeks since I last lifted and the ramping up of cardio will be taking it's toll on my back whether I realise it or not. Must be careful lest I tweak it like the last few times.
update;
Lifting
5 min run to warm up
Deadlift
10@70
5@120
5@150
5@150
5@150
6@160
OHP
10@bar
10@40
8@55
8@55
8@55
Pull ups
2 sets of 5
Ran out of time and to be fair, after the run in, energy after just breakfast cereal at work.
Cardio
Ran in to work. Will update later but HR was 147 bpm and time was like 43 minutes.
God knows how much my running backpack weighs though as it had breakfast, water, change of clothes and a bunch of misc stuff, so got to be a good 5-6 kg.
Post work I'll be doing to the gym to get some deadlifts in, probably no more than 120kg as it's been a good 6 weeks since I last lifted and the ramping up of cardio will be taking it's toll on my back whether I realise it or not. Must be careful lest I tweak it like the last few times.
update;
Lifting
5 min run to warm up
Deadlift
10@70
5@120
5@150
5@150
5@150
6@160
OHP
10@bar
10@40
8@55
8@55
8@55
Pull ups
2 sets of 5
Ran out of time and to be fair, after the run in, energy after just breakfast cereal at work.
Last edited:
27/11/19
Run in to work.
Nice and slow with exception of beasting up two hills because I was getting bored keeping my HR sub 140 bpm.
44 minutes I think with a hr average of 144, mainly because of said beasting for a couple of minutes each.
PM
Lifting
5 min run on treadmill warm up
Squats- had to work in with two youngsters doing sets of 10 with 80 so killed my time somewhat
10@60
5@90
5@110
5@110
5@110
5@110
Meant to only do 105 but it was easier to do 110 from 80kg
OHP
10@40
8@55
5@60
5@60
Good morning
10@40
10@60
10@60
10@70
Because I was low on time, rushing and meh due to lack of food and running in, I made a boo boo wrt putting on too much for the GMs without considering form.
Long story short, bar rolled down and pinched a nerve in my neck a good few times, so now looking to the left like a owl by moving move shoulders instead of my neck. Whoopsie.
Felt shagged Thursday so lift in and home as bike went in for a service on 27th. Won't be available until 4th Dec or so.
Was going to DL and run home today (29th), but lack of time on both ends due to wife going to dentist. Will see how neck is and try and run tomorrow maybe.
I definitely need to stretch though and my right hip flexor and groin is very tight.
Run in to work.
Nice and slow with exception of beasting up two hills because I was getting bored keeping my HR sub 140 bpm.
44 minutes I think with a hr average of 144, mainly because of said beasting for a couple of minutes each.
PM
Lifting
5 min run on treadmill warm up
Squats- had to work in with two youngsters doing sets of 10 with 80 so killed my time somewhat
10@60
5@90
5@110
5@110
5@110
5@110
Meant to only do 105 but it was easier to do 110 from 80kg
OHP
10@40
8@55
5@60
5@60
Good morning
10@40
10@60
10@60
10@70
Because I was low on time, rushing and meh due to lack of food and running in, I made a boo boo wrt putting on too much for the GMs without considering form.
Long story short, bar rolled down and pinched a nerve in my neck a good few times, so now looking to the left like a owl by moving move shoulders instead of my neck. Whoopsie.
Felt shagged Thursday so lift in and home as bike went in for a service on 27th. Won't be available until 4th Dec or so.
Was going to DL and run home today (29th), but lack of time on both ends due to wife going to dentist. Will see how neck is and try and run tomorrow maybe.
I definitely need to stretch though and my right hip flexor and groin is very tight.
Last edited:
02/12/19
Had a few days off because of the neck issue and overall tiredness.
Ran home after work on Monday. Average HR 145 bpm and distance 5.68 miles. Average overall was 8 min 51, but the first 4 miles were sub that and the last 1.68 were above 9 min 10 per mile.
Had a few days off because of the neck issue and overall tiredness.
Ran home after work on Monday. Average HR 145 bpm and distance 5.68 miles. Average overall was 8 min 51, but the first 4 miles were sub that and the last 1.68 were above 9 min 10 per mile.
05/12/19
Travelled up to Scotland for work so had to skip on the Wednesday.
Ended up fiinshing a 7 hour meeting, did some personal admin then spent 1 hour 20 min on the spin bike keeping hr sub 140.
Neck is still sore and in fact seems to have made the left shoulder a bit tender/sore which is annoying.
Travelled up to Scotland for work so had to skip on the Wednesday.
Ended up fiinshing a 7 hour meeting, did some personal admin then spent 1 hour 20 min on the spin bike keeping hr sub 140.
Neck is still sore and in fact seems to have made the left shoulder a bit tender/sore which is annoying.
10/12/19
Had another visit to scotland on the 9th so no phys.
Got kicked out of my cabin at 0800 and had like 6 hours before the flight home so did a longer gym session;
Cardio
1 hr 20 on the stationary bike. HR between 135-145
Was going to do some lifting by my left shoulder/neck region is still iffy so had to resort to machines instead;
Leg press
10@50 both legs
10@50 left leg
10@50 right leg
10@50 left leg
10@50 right leg
10@50 left leg
10@50 right leg
Leg curl
10@20 both legs
10@25 left leg
10@25 right leg
10@25 left leg
10@25 right leg
10@25 left leg
10@25 right leg
10@30 both legs
Lat pull down
10@30
10@60
10@60
10@50
Didn't want to push it because I haven't done a lat pull down in ages and again, left shoulder/neck is sore/painful.
Had another visit to scotland on the 9th so no phys.
Got kicked out of my cabin at 0800 and had like 6 hours before the flight home so did a longer gym session;
Cardio
1 hr 20 on the stationary bike. HR between 135-145
Was going to do some lifting by my left shoulder/neck region is still iffy so had to resort to machines instead;
Leg press
10@50 both legs
10@50 left leg
10@50 right leg
10@50 left leg
10@50 right leg
10@50 left leg
10@50 right leg
Leg curl
10@20 both legs
10@25 left leg
10@25 right leg
10@25 left leg
10@25 right leg
10@25 left leg
10@25 right leg
10@30 both legs
Lat pull down
10@30
10@60
10@60
10@50
Didn't want to push it because I haven't done a lat pull down in ages and again, left shoulder/neck is sore/painful.
Been training over the holiday period but with a young child in the house I don't get a chance to update the log.
Been on some harder runs and CV work, but unable to get to the gym due to it being on base and shut during the Christmas period.
I think my next thing will be saving up for a house for the move back to scotland and buying gear to fill a mancave so I can train after work.
Been on some harder runs and CV work, but unable to get to the gym due to it being on base and shut during the Christmas period.
I think my next thing will be saving up for a house for the move back to scotland and buying gear to fill a mancave so I can train after work.
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