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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
31/08/22
Lifting, but not really. No cycling as slept overnight in the van from the previous day
Bulgarian split squat
10@ bw
10 @ 10
10 @ 10
OHP
10@bar
10@40
5@60
6@65
6@65
6@65
6@65
Did some hanging leg raises
Did some calf raises.
Basically I've forgotten everything I did but there was stuff done......5 days ago
edit to add; saw a physio in the morning. Got a follow on with weight and a PT on Monday 5th Sep to see if there is anything up.
He reckons my glute strength is ridiculously low / out of proportion so that could be leading to my butt wiggle / wink.
Lifting, but not really. No cycling as slept overnight in the van from the previous day
Bulgarian split squat
10@ bw
10 @ 10
10 @ 10
OHP
10@bar
10@40
5@60
6@65
6@65
6@65
6@65
Did some hanging leg raises
Did some calf raises.
Basically I've forgotten everything I did but there was stuff done......5 days ago
edit to add; saw a physio in the morning. Got a follow on with weight and a PT on Monday 5th Sep to see if there is anything up.
He reckons my glute strength is ridiculously low / out of proportion so that could be leading to my butt wiggle / wink.
01/09/22
Cycled in. 25 min HR 121
Cardio
35 min at 5 % incline. I was around 10 kmph for the first 15 minutes then had to drop the speed to keep the HR below 160
Average HR was 155
Did some pull ups and other stuff.
Worked
Cycled home. Time was 26 min and average HR 117 bpm
Cycled in. 25 min HR 121
Cardio
35 min at 5 % incline. I was around 10 kmph for the first 15 minutes then had to drop the speed to keep the HR below 160
Average HR was 155
Did some pull ups and other stuff.
Worked
Cycled home. Time was 26 min and average HR 117 bpm
2/09/22
Cycled in. 26 min. HR broken.
Stretch - always do it, don't always remember to say I have
Lifting
DL
10@60
8@100
5@120
5@140
5@150
5@150
5@150
SLDL
10@bar off 20's
10@bar off 20's
10@ 40 off 20+another weight
Same as above
Dips
10@bw
8@10
8@10
8@10
Need to do more pulling and core work. I added in the SLDL and increased ROM as I used to way back when and I didn't have back issues, so maybe that is something I can work on to strengthen my lower back.
Went to work.
Had a slow 28 min cycle back.
Cycled in. 26 min. HR broken.
Stretch - always do it, don't always remember to say I have
Lifting
DL
10@60
8@100
5@120
5@140
5@150
5@150
5@150
SLDL
10@bar off 20's
10@bar off 20's
10@ 40 off 20+another weight
Same as above
Dips
10@bw
8@10
8@10
8@10
Need to do more pulling and core work. I added in the SLDL and increased ROM as I used to way back when and I didn't have back issues, so maybe that is something I can work on to strengthen my lower back.
Went to work.
Had a slow 28 min cycle back.
3/9/22
Cardio
Went for what was supposed to be a long chilled run in the AM.
Turned in to two runs broken by 10 min waiting at the pharmacy, with a pack on and pushing the 3 year old in the burley buggy thing.
It was 55 minutes of moving time over all, but as above more get out there time then something to note the activity metric.
I did tick over the HR at around 140 and pace at like 10 min mile.
Cardio
Went for what was supposed to be a long chilled run in the AM.
Turned in to two runs broken by 10 min waiting at the pharmacy, with a pack on and pushing the 3 year old in the burley buggy thing.
It was 55 minutes of moving time over all, but as above more get out there time then something to note the activity metric.
I did tick over the HR at around 140 and pace at like 10 min mile.
4/9/22
Cardio
Yes but no.
Ended up going for a walk while the boy cycled (for the first time outside of the close we are currently living int!).
Did some fast runs to catch up with him and race him a few times.
Still the winner, he's the weiner.
Cardio
Yes but no.
Ended up going for a walk while the boy cycled (for the first time outside of the close we are currently living int!).
Did some fast runs to catch up with him and race him a few times.
Still the winner, he's the weiner.
5/9/22
No cycling
Lifting
Stretch
Squat
10@bar
8@60
8@80
8@90
8@90
8@90
OHP
10@bar
8@40
5@50
5@65
[email protected]
[email protected]
[email protected]
[email protected]
GM
10@
12@40
12@40
12@40
Hanging Knee raise
12
12
12
2 sets of 15 incline sit ups
No cycling
Lifting
Stretch
Squat
10@bar
8@60
8@80
8@90
8@90
8@90
OHP
10@bar
8@40
5@50
5@65
[email protected]
[email protected]
[email protected]
[email protected]
GM
10@
12@40
12@40
12@40
Hanging Knee raise
12
12
12
2 sets of 15 incline sit ups
6/9/22
Did a nice 4.5 miler before work.
Just shy of 10 min mile, 126 m ascent and average HR of 145 bpm.
Basically around the back hills.
Was surprised at the pace up the hill section and resultant HR. Usually I'm slower to keep the HR in spec
Cycled to work and back. Which was faster as well
Did a nice 4.5 miler before work.
Just shy of 10 min mile, 126 m ascent and average HR of 145 bpm.
Basically around the back hills.
Was surprised at the pace up the hill section and resultant HR. Usually I'm slower to keep the HR in spec
Cycled to work and back. Which was faster as well
7/9/22
Cycled to gym
Gym was shut. Didn't finish the new gear install, so went for a hard run instead.
I mean to do a sub 8 min 30 run, but in the first 5 minutes I was averaging 8 min 16.
So without a HR monitor that was working, I ended up doing a 4 mile run in 33 min 7 seconds.
Average pace 8 min 17 with 46m ascent.
Lap wise
8 min 15
8 min 19
8 min 28 (26m hill climb)
8 min 3
Stretched
Went to work
Cycled home in the evening
Cycled to gym
Gym was shut. Didn't finish the new gear install, so went for a hard run instead.
I mean to do a sub 8 min 30 run, but in the first 5 minutes I was averaging 8 min 16.
So without a HR monitor that was working, I ended up doing a 4 mile run in 33 min 7 seconds.
Average pace 8 min 17 with 46m ascent.
Lap wise
8 min 15
8 min 19
8 min 28 (26m hill climb)
8 min 3
Stretched
Went to work
Cycled home in the evening
8/9/22
Ended up lying in to a point (back to sleep), where it wasn't worth me going in to the gym.
Ended up cycling to work early and doing stretches and single leg bulgarian squats off the seats in the changing room. 3 sets of 12.
Cycled home in the afternoon.
Then watching the TV regarding the queen dying. Best boss. RIP Ma'am
Ended up lying in to a point (back to sleep), where it wasn't worth me going in to the gym.
Ended up cycling to work early and doing stretches and single leg bulgarian squats off the seats in the changing room. 3 sets of 12.
Cycled home in the afternoon.
Then watching the TV regarding the queen dying. Best boss. RIP Ma'am
9/9/22
Cycled to gym
Stretch
DL
10@60
5@120
5@150
5@150
5@160
5@160
SLDL - off 1 20kg plate
10@bar
12@40
12@40
12@40
Dips
10@bw
8@5
8@5
4@5 + 4 BW
Leg raise off floor
25
25
Low on time
Did a Navigation theory exam and cycled home.
Now watching rick and morty, doing some NCT stuff and going to pack for a night out tomorrow all being will with Mikey B.
Cycled to gym
Stretch
DL
10@60
5@120
5@150
5@150
5@160
5@160
SLDL - off 1 20kg plate
10@bar
12@40
12@40
12@40
Dips
10@bw
8@5
8@5
4@5 + 4 BW
Leg raise off floor
25
25
Low on time
Did a Navigation theory exam and cycled home.
Now watching rick and morty, doing some NCT stuff and going to pack for a night out tomorrow all being will with Mikey B.
10/09/22 - 11/09/22
Went walking and did a overnight camp.
Just shy of 3 miles 154m ascent each day (walk in walk out).
Before I added water, food and my chair, my on my feet weight went from 215lbs to 271lbs. So.....It was a heavy pack.
Went walking and did a overnight camp.
Just shy of 3 miles 154m ascent each day (walk in walk out).
Before I added water, food and my chair, my on my feet weight went from 215lbs to 271lbs. So.....It was a heavy pack.
12/09/22
Used the wifes car for work
Gym
4 min assault bike
Stretch
Squat
10@60
8@80
8@90 - belted for back sake
5@100
5@100
5@105
8@105
Nothing major. Felt heavy by mere fact that I was lumping probably 70ish lbs around for 3 hours (2x1.5) hours over the weekend.
Did some GMs at sets of 12 with just the bar and with 40kgs total in between the squats
OHP
10 @ bar
8@40
5@70
5@70
5@70
5@70
5@70
GMs
as above, did some GMs
Bulgarian split squats
2 sets of 10 with just the bar both legs. Again as above, the legs were tired from the walking over the weekend
Leg raise
2 sets of 25
Used the wifes car for work
Gym
4 min assault bike
Stretch
Squat
10@60
8@80
8@90 - belted for back sake
5@100
5@100
5@105
8@105
Nothing major. Felt heavy by mere fact that I was lumping probably 70ish lbs around for 3 hours (2x1.5) hours over the weekend.
Did some GMs at sets of 12 with just the bar and with 40kgs total in between the squats
OHP
10 @ bar
8@40
5@70
5@70
5@70
5@70
5@70
GMs
as above, did some GMs
Bulgarian split squats
2 sets of 10 with just the bar both legs. Again as above, the legs were tired from the walking over the weekend
Leg raise
2 sets of 25
15/09/22
Cycled to work/gym
Cardio
45 minutes elliptical
Not seemed to have captured the HR. It was around the 140ish mark. I'm at level 14/16 to keep my HR that high, which yields a average power of 210 Watts
Pull ups
7
7
5
5
Low on time
Cycled to work/gym
Cardio
45 minutes elliptical
Not seemed to have captured the HR. It was around the 140ish mark. I'm at level 14/16 to keep my HR that high, which yields a average power of 210 Watts
Pull ups
7
7
5
5
Low on time
16/09/22
Cycled to gym
HR peaks are higher as I'm using a road bike, but generally below 120bpm for these commutes
Stretch
Lifting
DL
10 @ 60
5@100
5@140
5@160
5@160
5@160
Did some bar only sets of 10 GMs to get the back limber in between DL sets.
Obviously not high volume or weight, but it was only 4 weeks and 4 days ago when I did my whoospise. So again (!) I'm not in a rush.
I would like to be doing 5's at 200 kg by the end of the year if I can, but that is frought with not injuring myself.
SLDL
10@60
10@60
10@60
Dips
10
12
12
That was all I had time for. I would have done some weighted GMs, another set or so of DLs and maybe more sets/reps of SLDL. If time were not an issue, probably some single bulgarian squats.
Went to work
Cycled home
Cycled to gym
HR peaks are higher as I'm using a road bike, but generally below 120bpm for these commutes
Stretch
Lifting
DL
10 @ 60
5@100
5@140
5@160
5@160
5@160
Did some bar only sets of 10 GMs to get the back limber in between DL sets.
Obviously not high volume or weight, but it was only 4 weeks and 4 days ago when I did my whoospise. So again (!) I'm not in a rush.
I would like to be doing 5's at 200 kg by the end of the year if I can, but that is frought with not injuring myself.
SLDL
10@60
10@60
10@60
Dips
10
12
12
That was all I had time for. I would have done some weighted GMs, another set or so of DLs and maybe more sets/reps of SLDL. If time were not an issue, probably some single bulgarian squats.
Went to work
Cycled home
17/18/19
Travel around in the van with family.
No phys other than long ish walks.
Although on the 18th we did a walk down and back up a long steep road, circa 1 mile and 254 m descent and ascent.
Walking down the boy managed, walking back up I carried him. about 38 lb or deadweight.
Travel around in the van with family.
No phys other than long ish walks.
Although on the 18th we did a walk down and back up a long steep road, circa 1 mile and 254 m descent and ascent.
Walking down the boy managed, walking back up I carried him. about 38 lb or deadweight.
20/09/22
Used the wifes car to get to work
Lifting
No lifting belt as couldn't find it (turns out at work), so did DL's instead
DL
10@60
5@120
5@140
5@160
5@160
5@165
5@165
GMs
Many during the DLs with just the bar
SLDL
10@60
10@60
10@60
OHP
10@bar
8@50
5@70
[email protected]
[email protected]
[email protected]
[email protected]
Some leg raises
Pull ups with band (I think)
8
8
7
7
Used the wifes car to get to work
Lifting
No lifting belt as couldn't find it (turns out at work), so did DL's instead
DL
10@60
5@120
5@140
5@160
5@160
5@165
5@165
GMs
Many during the DLs with just the bar
SLDL
10@60
10@60
10@60
OHP
10@bar
8@50
5@70
[email protected]
[email protected]
[email protected]
[email protected]
Some leg raises
Pull ups with band (I think)
8
8
7
7
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