Ians MT and PL log-2

15/10/20


Was going to go for a run. Haven't yet.
Did 7 or so minutes inversion from the pul up bar.

That left oblique isn't overly happy about supporting my weight to get my legs up on the pull up bar.
I may have to sack off ab wheel roll outs for a bit.
 
16/10/20

Cycle to gym

Stretch

Squat
10@bar
8@60
5@90
5@110
5@110
5@110
5@110
8@60

Could have gone heavier weight or more reps, but it was only 9 day ago when I was crippled from the lower back stuff,

BP
10@bar
8@60
5@80
5@80
[email protected]
[email protected]
5@85

GHR - using band to help get some weight off
8
10
10

Leg extension
10 @ 4 plates
8 left leg, 8 right leg @ 5
8 left leg, 8 right leg @ 5
8 left leg, 8 right leg @ 5
10 both legs @ 6

Didn't do any stomach work as left oblique is pull for shissle.
 
22/10/20

Cycle to gym
Stretch

Lifting

Squat
10@bar
8@60
5@90
5@110
5@115
5@115
5@120
5@120
3@125

Went carefully because of my back, but didn't feel too bad, so gave 125 a go. Could have gone for 5 but thought best not.


OHP
10@bar
8@50
5@70
5@70
5@70
5@70
3@75

A bit of leg pop needed for the last few reps of each 5.

FTC
10 @ bar
10@15
10@25
10@25

GHR - assisted with green band. Not much tension so not a lot of weight coming off to help.
8
8
8

Leg extension
10@4
8 left then right @6
8 left then right @6
8 left then right @6

Lat pull down - wide grip
10@40
8@54
8@54
8@54
 
24/10/20

Cycle to gym

Stretch

Lift

DL
10@60
5@110
3@150- slippery bar. Swapped out for a more used bar.
5@150 - turns out this was a big jump from a 'fuck this is heavy' pov. See above as well.
5@160
5@170
5@170
5@175
6@175- considered going for 8 before going in to this, but was fatiqued and worried about my back enough to not overdo it

BP
10@bar
8@60
5@80
5@80
5@80

GHR
8
8
8
As usual, used a band to assist getting back up

Hip Thrust
20@25
20@25
20@25

Abductor and adductor
I did them and did of working sets. I haven't been really paying attention to what I have been doing as the weights aren't on there. I just know ROM is more and the weight has increase since I started doing them.

Cycled home.
 
26/10/20
Lift in to the office now WFH course is completed
Ran a sedate pace home. 4.75 miles.

27/10/20

Cycled too and from work

28/10/20

Cycled too and from work

29/10/20

Cycled to work (4.5 miles)

Cycled to gym (5 ish miles)
Stretch

Squat
10@60
5@90
5@110
5@120
5@120
5@120
5@120
5@125
3@130

Left should and neck have been quite sore and this didn't really help.
I generally felt tired, given the rapid increase in cycle miles in the last 4 days. But legs felt strong and I was careful wrt my back. Last thing I need is injuring myself.

OHP
10@bar
5@50
5@65
5@65
5@65
[email protected]

GHR
3 times 10 with green band again

AB wheel from knees
Taking it easy because of the ab strain from before

15
15
15

Hip Thrust
20@50
20@50
20@50

I realise I was not noting there are 2 x 15 or 2 x 20 when I logged previous lifts


Cycled home
 
31/10/20

Cycled to gym

LIfting

Deadlift

10@60
5@110
5@150
3@180
3@180
3@185
[email protected]


Did other stuff like GHR and leg work but now 2 weeks later so cannot remember.
 
Random update time.

Been trying to get out a quick AM pre cycle/run to work BW set of pull ups, dips and sit ups banged out.

Cycle or run too and from work when not WFh>
Ran home yesterday with my pack on (10lbs it turns out) and averaged 8 min 48 at sub 155 bpm.
Total running weight 215lbs.

Need to try and get down the gym again now it is hoepfully open. Paying the money for it so might as well try and use it.
 
05/12/20

Cycle to gym

Stretch

Squats
10@60
5@90- felt sore lower back
5@110
5@90
5@90
5@90

OHP
10@bar
10@40
6@50
56@55
6@55

GHR
5 @ BW - 2 with bands to get to get to 7 total.
7 with bands
7 with band

3 sets of 10 ab wheel roll out. Taking it steady due to ab issue that was experienced weeks ago.

Weighted Hip thrust
3 sets of 15 @ 50

Leg extension
10@both legs with 4 plates
10 with left then right leg
10 with left then right leg
10 with left then right leg

Cycled home


Back hurts and is annoying/

Did a good stretch this morning.
 
12/12/20
Cycle to gym

Lifting
Stretch

Squat
10@60
8@90
5@100
5@110
5@110
5@115
5@115
[email protected]

OHP
10@bar
10@40
7@55
7@55
7@55

GHR
7- 5 @ bw only
7
7

Ab wheel roll out
3 sets of 15 from knees

Hip thrust
3 sets of 20 @25

Leg extension
10@4 plates Both legs
8@4 let then right leg
8@4 let then right leg
8@4 let then right leg
10@5 both legs

Cycled home
 
4/01/21

Cycle to gym

Stretch
DId some things, roughly as 6 days ago now;

Squat;

5@90
5@90
5@100
5@100
5@100

OHP
10@40
8@50
8@50
8@50

GHR
12
12
12
All supported

3 sets of 15 Ab wheel roll out

Leg extension across left and right leg

Hip thrust

15@20
15@20
15@20

Cycled home

Back not happy generally
 
6/01/21

3.5 mile run. Slow

Back been killing ever since.
 
Back to 2-3 am (or pm from work yesterday) runs.
Not hard, just ticking over.
Managed to do the run home yesterday 100% nose breathing. HR was like 155bpm and pace was 9 min 35.
It was not fun.

I'll have to just suck it up and be slow until the adaption happens.

Also suspended gym membership due to covid still being a thing and not getting a chance to train generally AGAIN.

Sad face.

When I go back north of the wall, definitely buying a house with enough room for a home gym/home office/man cave.

Already eyed one up but probably won't be available next year.
 
31/01/21

Cardio

Woke feeling shit. Sore throat.

Went for a walk, then ended up slow running. Out of the house for 90 minutes with maybe 2 miles running.
Wore my new kifaru tailgunner with just some water and strapped my jacket to it when I got too hot.

Suspended my gym membership due to lockdown 3 and family/work.
 
Just to keep my log alive.

Trying to get nose breathing cardio to a decent pace.
Sunday was my last run (today is friday).
Managed nose breathing 4.5 miles @ 8 min 33 average pace. 2, 3, 4 and the .0.5 were under 8 min 30. The first warm up was slightly over 8 min 50.
Average HR was 144bpm.

Unfortunately I was aiming for 6 miles, but my knee started to hurt at 2.5 miles and I pushed it to 4.5.
Had a limp until Tuesday/Wednesday.

Still a bit sore. i think I hyper extended something. Felt like that anyway.
 
After doing some youtube investigation, it turns out I had/have ITB flair up.
Haven't had that since like 2007 so god knows why it has happened now.
TBF I sit for 12+ hours a day and don't stretch nearly enough.

So.....there that is.

Did some minor stretching and strength work from home on Saturday, Sunday and this morning. Feels a lot better already.
Will give it until this weekend before trying for a little jog.

I was feeling better on Saturday and went wild garlic picking with the wife and the boy. Ended up jumping a minor stream and the take off from the bad leg hurt like a MOFO, hence the Saturday night youtube research and follow on.
 
23/03/21

Bought some bands last week to do hip exercises due to ITB issue.
Ended up using them on the pull up bar to support increased reps on pull ups and dips.

I'm now doing some IF to try and shift some mid body mass. Scales this morning; 206.
Scales a couple of weeks ago; 211.

Morning routine at the moment.

Stretch and lie on my side leg raises.
20 ish ab wheel roll outs
Assisted pull ups - 11/12
Assisted dips - 10 ish
Single leg squats. 5 / 10 reps per set. Only two or so sets.
Stretch


I'll get some pull ups etc done when I get home from work as well/in the evenings given WFH requirements.
I could do with getting the running going, but while the right knee feels better all around, I wouldn't want to risk the 40 minutes pounding on it at the moment.
 
21/04/21

Gym work finally

Cycle to gym - 25 min

5 min additional warm up

Stretch

Deadlift
10@60
6@110
6@130
6@140
6@140
6@140
6@140

OHP
10@bar
8@40
8@50
8@50
8@50

GHR (unweighted has 22.2)
15@25
10@25
15@25

Hanging Knee raise x 10
Dips x 5
Hanging Knee raise x 10
Dips x 5
Hanging Knee raise x 10
Dips x 5

Cycled to work for like half mile

Taking it easy given back and knee issue from running in late Feb/early march as above.
 
22/04/21

Was going to get some cardio in, but first lifting session back resulted in my shelf of fucks being bare.
 
23/04/21

Cycle to gym

Lifting

Squat
10@60
8@90
5@90
5@90
6@90
6@90

Didn't go mad due to knee and lower back.
Hip flexors were sore generally from the depth.
I was looking for a reverse hyperextension machine at this new gym, however they don't have one which is disappointing.

Good morning
10@bar
10@50
10@50
10@50

Hip thrusts
3 x 20 with only machine weight (22.5 kg).

Pull ups
5
5
5

Hanging knee / leg raise
10 knees
5 dips
10 knee, leg sequence
5 dips
10 leg raise

Roman chair due to no hyper
15
10
15

Tried to do GHR with the legs anchored down. That didn't go well, so did like 4 shit ones and knock it on the head.

Leg extensions
10 both legs @20kg
10 left leg, 10 right leg
10 left leg, 10 right leg


Cycled the 3 minutes to work.
 
25/04/21

Cycled to gym on a Sunday at 0620
30 min cycle

Light run on a treadmill to test out knee. 30 min run and went ok, albeit was uncomfortable for the first 10 minutes.
10 min row

Pull ups with 15 kg off set
8
8
8

Glute raises
left leg
right leg

10@15
10@15
10@15

3 sets of incline sit ups - 12 per set

15 side leg raises

Cycled home
 

Forum statistics

Threads
1,234,816
Messages
55,309,384
Members
174,732
Latest member
herrsackbauer
Back
Top