Ians MT and PL log-2

8/7/19

Lifting
5 min versa climber to warm up
10 min stretching (primarily lower back and legs).

DL
8@60
8@110
5@130
5@150
5@150
5@150
5@150
5@150

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

Hanging back raise
10@bw
10@16
10@16
10@bw

Hanging sit up
10@bw
10@bw
No real rest at top. Got no further than 80 degrees from parallel.


Not a heavy session due to not lifting really for months (at least 13 weeks since consistent lifting due to baby and back issues) and having run yesterday properly for the first time in 2 weeks due to illness.
 
9/7/19

Cardio

Ran home from work. 6 miles, average HR 155bpm. Average pace 8 min 28. Elevation gain sub 100m
Pace in the beginning was 7 min 45 and 8 min 10 or so, but to keep the HR low the last mile was like a 9 min mile.
 
11/7/19

Cardio
50 minutes on a spin bike. Average HR above 145 bpm.
Couldn't get a decent keeps a log spin bike, so ended up using something that couldn't give me a average power reading.
 
12/7/19

Gym
5 minutes versaclimber warm up
Stretching

Squat
6@60
5@90
5@100
5@100
5@100
5@100

BP
10 press ups
8@60
8@60
8@60

Hyper extension
10@bw
10@16
10@16
10@16
10@bw

Hanging situp
10@bw
10@bw
10@bw

Leg press
10@50
10@50 left leg
10@50 right leg
10@50 left leg
10@50 right leg
10@50 left leg
10@50 right leg
 
14/7/19
Cardio

Easy 50 min run. HR average 142bpm and that was higher then I intended.

Felt a bit bleh but thought I need to get something done.
Pace for what it was worth was 9 min 20s.
 
15/7/19

Cardio
Cycled to work; 27 min
Cycled home; 30 min
 
Last edited:
16/7/19

Lifting

5 min verasclimber to warm up. Fucking hot in the gym, mid 20c

DL
10@70
5@120
5@150
5@160
5@160
5@160
5@160

OHP
10@bar
10@50
10@50
10@50

In between the OHP due to time constraints ended up doing reverse hypers as follows;
10 @ bw
10@16
10@16
10@16
10@bw

Stand alone on completion of the above, ended up doing 3 sets for 10 hanging (off reverse hyper) sit ups.

Will be running home Wednesday after work.

edit; I'm trying to be careful with my back after the March incident, hence will try and consistently do the core/back work as accessory training ever lifting day. I need to do more truck/twisting work as well, but finding the time during a lifting day with work load at work is limited (and getting home to actually have some quality time with the baby).

Going to the outer Herbrides for 13 days next weekend so lifting will cease during that point as well.
 
17/7/19

Cardio
Ran home nice and slow.
8 min 43 pace over 5 miles with average HR of 144bpm.
 
20/7/19

Cardio

LSD run. 6.15 miles in 55 minutes with average HR of I think 142 bpm.
 
So sitrep on the 22nd I forgot to do and no idea what I did now
 
18/8/19

So I think I did some phys between 22nd July and 27th, but can't remember what.
On the 27th July me, the wife and the then (nearly) 15 week old went to Skye , then UIG to Tarbert on the 29th July.
We went up to Lewis and back down to Barra over the next 17 days. Did a bit of walking, did 18 nights under the stars (Well, hilleberg tent) and generally chilled/did a lot of driving. Basically we did the whole o fthe outer hebrides.
On Friday (16th August) I went for a steady state sub 150 bpm run for 50 minutes and today I did the same thing but for 52 min 30s (up at 0530, 30 min stretch then out in the pissing scottish rain)

I've been doing more reading and realised where I used to do 12 hours of cardio a week (in my much younger days), I now do maybe 2 or 3, therefore I'm now looking at dropping some weight and building up my aerobic threshold, so more ponderous runs.

Probably going to buy a spin bike for the house as well for me and the wife to use.
 
20/08/19

Lifting

5 min warm up on versaclimber

Stretch

DL
10@70
8@120
5@150
5@150
5@150

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

Interspersed with above
Hyper
10@BW
10@12
10@12, straight into another 10 @ BW

Hanging leg raises
3 sets of 10
 
21/08/19

Cardio
Nice gentle run home keeping HR sub 150 bpm
 
23-25 August

Had sister and nephews up so ended up running up hills with my youngest nephew

AM 25th
55 min slow hill run around the back hills. Keeping HR sub 150.
 
28/08/19

Lifting
5 min versa climber

DL
8@70
8@130
7@155
6@155
6@155

OHP
10@bar
10@50
10@50
10@50

Hyper extension
15@bw only
10@16
10@16
10@bw

Hanging sit up
10
5
5
5

Cut it short to get home.
 
30/09/19

Cardio
Ran home from work.
Nice and steady sub 150 bpm.
I think I ran a bit around the block to get to 52 min
 
1/9/19

Cardio
Pissing rain
Went for a nice slow and chilled 53 minute run around the hills.
HR 147 bpm average, ascent gain 200 m and average pace 9 min 20s. Most laps post mile 2 were around the 8 min 30, give or take a few seconds. Mile 1 was 9 min 40 and mile 2 12 min 40, but these were pretty much the gaining of 200m laps.
 
2nd/3rd

Mummy ill
20 week old ill

Daddy on 2nd sore throat, now on 3rd feeling ill and crap. Was going to run home yesterday but sacked it off due to feeling like shit. Will continue.
 
7/9/19

Feeling roughers so didn't go for a run in the AM.
Went for a hill walk for the wifes birthday (late after Thursday being the birthday).
1 hr 15 of moving with a good hour or two between ascent and descent.
Walked slowly due to a group of 8 and mumma holding the baby meant I wasn't going to be moving fast.
 
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