Ians MT and PL log-2

[Ian Coe]

17/05/20

Cardio

I've been doing runs an cycling to and from work.

Today I got in a 8 mile run with the wife cycling with the baby.
Overal average was 8 min 40 I think, but a few were 9 min and a few sub 8 in. Basically did some hard 1/4 milers as I find the LSD running to improve aerobic capacity boring.

 

[Ian Coe]

03/06/20

Been doing 2-3 runs a week. With the Covid restrictions in place, no weight training can be conducted and I'm only in office twice per week, so my runs have been on a Sunday and run home Wednesday and Friday.

 

[Ian Coe]

Just going to basically plus one this so it doesn't die like my first training log.

Was hoping to get back to gym work but unless I start paying a proper gym membership, that won't be for a while.

 

[Ian Coe]

15/08/20

Trying out a gym down the road

3 mile cycle

Strech

Squat
10@60
5@80
5@90
5@90
5@90
5@90

Felt easy considering no weights since Feb, however lower back was less than happy. Took it understandably easy. No rush.
Took chalk with me, but didn't think deadlifts would be a good idea.

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

GHR
5 reps and identified my glutes are very weak. Probably why I hurt my back all of the time.
3 sets fo 12 ab wheel rol out from knees

Cardio/ish
Probably 20 minutes, maybe more just playing about on the bag.

Stretch

3 mile cycle home.

I was at the gym 5 minutes when my tv (aka work monitor aka van 12 v tv) had a attempted delivery. Hopefully arrives tomorrow so I can set it up for ICSC on Monday.

Because of the volume of training I hope to achieve over the next 10 weeks and because the wife and boy are away for some of it, I'm back on the creatine.

 

[Ian Coe]

17/08/20

Cardio

Cycled to gym.

50 minutes cardio
Didn't do ab wheel roll outs as stomach muscles killing.

Did some other stuff like back extensions and what not, nothing major. Back was killing after squats on Saturday.

Cycled home

 

[Ian Coe]

19/08/20

Cycled to gym

Deadlifts- testing
8@70
8@110
5@140
5@140
5@140
5@140

All felt easy, but not in a race to get back in to lifting.

Bench
10@bar
8@60
8@60
8@60
3@70 - yeah I'm shit

1 set of 5 GHR

3 sets of 8 of wheel roll out
3 sets of 10 back extension

Lat pull down;
10@40
8@64
8@64
8@54

Leg extension
10 both legs something
10 left leg, 10 right leg @ something
10 left leg, 10 right leg @ something
10 left leg, 10 right leg @ something
10 both legs @ something

Cycled home

 

[Ian Coe]

21/08/20

Cardio

Cycled to gym via work and mobile phone repair shop

Row
5 sets of 750 m, with rest dictated by HR to 130bpm.
First set was sub 1 min 40 for 500 which was surprising. I paid for it after that. Last set was 1 min 46.6 average. Rest ranged from 2 min 10 to 3 min.

15 minutes banging the bag.

Cycled home

 

[Ian Coe]

23/08/20

Cardio

Went for a 7 miler.

Jesus it was hard.

Pace was 8 min 54 and average HR was 154 bpm. Felt like I was running in treacle.
Haven't run in maybe 3 - 5 weeks.

 

[Ian Coe]

24/08/20

Cycled to gym

Lifting
Stretched

Squats
8@60
5@80
5@90
5@90
5@90
5@90
5@100

Legs feel absolutely fine. But my back is still tight and especially in the hole not happy. After last week I was feeling very tender (couldn't really bend over without pain, weakness definitely the following day. Took a few days to get back to normal from the 'have I injured myself or not' thought.

OHP
10@bar
8@40
8@50
7@55
7@55
7@55
10@40

GHR
5
3
3

Surprisingly the first 5 didn't feel too bad. Nearly got a rep properly.

Ab wheel from knees
15
12
12

Back raise
12
12
12
Unweighted

Leg extension
10 both legs @ 4 plates. Not sure how much
8 left, right
8 left, right
8 left, right
10 @ 6 plates. Again not sure how much that actually is

Vertical leg press. I can't remember what it's called. Maybe a hack squat or just plain old leg press. Lay down, push the weights up with your legs
60 both legs for 10
60 left leg for 5, then right leg
60 left leg for 5, then right leg
60 left leg for 5, then right leg

Last year when I last actually tried I was doing 8's @ 80 each leg.

Lat pull down
8@59
10@59
8@59

Cycled home

 

[Ian Coe]

26/08/20

Cycle to gym

Lifting
Stretch

Deadlift
10@60
8@110
5@130
5@150
5@150
5@150
5@160
10@160

Now. This is the second deadlift, 4 total weight bearing session in the last 10 days, and that means in the last 5 months and 2 weeks.
I didn't mean to do so much. Mainly because my academic work load is so high at the moment (and hence now the next day I'm quite fatiqued and unmotivated), but also because I didn't want to injure myself.
But it seemed quite.....light.

Bench
8@60
8@65
8@65

GHR
5
4
4

Ab wheel roll out
15
15
15

Weighted hip thrust thing
15
15
15
All @ 40kg added. First time using it. Quite impressed, albeit it painful at rep 12 onwards


Cycled home.

Now CNS fatiqued and tired with many hours of reading and presentation development to do.
Yet to start really (1225 local).

Shit

 

[Ian Coe]

28/08/20

Cardio

Cycled to gym - 3 miles in around 16 min.

Did 5 repeats of 750m again. Rest was HR down to 130, but in reality it varied between 2 min and 3 min for the last set.
The pain in the quads and right forearm from the lactic acid.
HR unsurprisingly was quite high per set. I managed to get it down to 150 ish within 60s of finishing (from usually around 170 + bpm)

After the last set, I went and banged the bag for another 30 minutes

Cycled home for an additional 18 minutes of cardio.

 

[Ian Coe]

30/08/20

Cardio

1.5 mile warm up
5 x 800m (ish, not a track, hilly route where they do park run) repeats. The single real bit of hill is about 25m ascent at 6.2% gradient.
First run was around 3 min 40, last one was 4 min 15.
Rest was walking from the 800m point down the little bit of hill, then going again. It would be about 2 minutes of active rest.
HR was unsurprisingly quite high (within 50s of start I hit the hill, which was around 50s of running) so averaged in each set 165, reaching 175 ish at the mid to top section of the hill.
Between set 4 and 5, the rest was 3 minutes and the distance was the remaining bit I would walk for active rest, so maybe an additional 100m.
Jogged a mile in 10 and a bit minutes as a cool down to get home.

I sort of missed dying when training. I can't do it too often.

 

[Ian Coe]

01/09/20

Cycled to gym

Lifting

Squats
8@60
5@90
5@100
5@110
5@110
5@110
5@110
5@110
10@60

I probably shouldn't have jumped to 110, but it didn't feel 'that' heavy, considering 3rd squat session back in 3 weeks after maybe, in reality, a 6 to 7 month break (last time is logged here).

OHP
10@bar
10@40
8@50
7@55
[email protected]
[email protected]
7+1 (being a break for a few seconds then in reality, a push press and slow negative) @ 57.5

GHR
5
5
5 - ah that pain

Ab wheel
2 sets 20
1 set of 15

Leg press thingy (weight above)
8 with both legs @60
5 left leg, 5 right leg @60
5 left leg, 5 right leg @60
5 left leg, 5 right leg @60
8@60 both legs. Right hip/abductor did not like any of these.
Same for sprints or sufficient leg kicks on the back.

Leg extension
10@4 plates
8@5 (/6?) left leg, right leg
8@5 (/6?) left leg, right leg
8@5 (/6?) left leg, right leg
10@6 both legs

Lat pull down
10@55
8@63
8@63
8@63

Cycled home....slowly.

 

[Ian Coe]

03/09/2020

Cycled to gym

Lifting

Back was feeling tight after the squat session still.

Deadlift
8@60
5@110
5@140
5@160
4@170
4@170
4@170
6@140
I think I could have lifted more reps and more working sets but;
-During the first set of 4, my right shoulder started to 'hurt' and I think I probably should have stopped there tbh/dropped the weight (feels ok now the next day)
-I've pretty much run out of chalk so I need more
-I was spaced out last week for the following day and I cannot afford a mental off day at the moment, so went in to the session thinking I needed to drop the volume.
-This is my 3rd deadlift (6th actual lifting, other 3 squats) session after a long lay off. I'm not out to impress, nor am I out to injure myself early.

Still, I was a bit annoyed. Hard to act like a grown up, even at 37.
Also, there was a fitness class on with 20 ish year olds in I think lycra. I don't put on my glasses for this exact reason.
Although with my slightly too short helly hensen top and old man belly, I must have been a slight

Bench
10@bar
8@40
8@60
6@70
6@70
6@70
See above right shoulder remark. Never really liked bench anyway

GHR
5
5
5

Hip thrust thing
15
15
15
@40

Cycled home.

Today (4th) will be a work until 1700, go for a run, eat and work until late ish affair. Probably try and get some row sprints or something done tomorrow in the gym as can pick up the wifes phone from the (not) repair shop.

edit- By the time I got to doing the hip thrusts, my entire back region was sore and tight.

 

[Ian Coe]

04/09/20

Cardio

4 mile run.

Felt shit, HR high. Needed doing.

 

[Ian Coe]

05/09/20

Cardio

Cycled to go get the wifes phone. Then cycled to gym.
4 and a bit miles, up some horrible hills it turns around

Quick row warm up. Not really needed, mainly for the arms as legs still shaky from the hills. Sweat still going down my legs from the cycle.

5 sets of 750m row maxish effort.
First was sub 1 min 40 per 500 split.
Second
Third
Fourth
Fifth - Was sub 1 min 45 per 500m split

2 min 30 rest per set break

Stats not with me at the moment, so will update later.

Cycled home slowly.

Had no oomph and nearly bailed after set 3.
Jesus my forearms were hurting and ended up taking a few seconds off pulling at set 3, 4 and 5.

 

[Ian Coe]

07/09/20

Cycled to gym

Stretch

Lift

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

I could have easily done 5 @ 117.5, but a little put off at the jump from 110 last session to 117.5, considering the session two weeks ago was 100.
Back felt ok, legs felt underwhelmed. I think I allow myself to learn forwards and the only thing that was irritating me was my right wrist. I'm wondering if me sweating so much (like I do) results in the bar slipping forwards and thus the weight being taken by the wrists to keep it in place instead of the grip locking it in to place.
Side note; I need more chalk anyway.

OHP
10@bar
8@50
7@60
7@60
7@60
10@bar

Full contact twists- which I haven't done for about 4 years.
10 each side left foot forward, 10 each side right foot forward- just the bar
10 each side left foot forward, 10 each side right foot forward- @ 5kg
10 each side left foot forward, 10 each side right foot forward- @ 5kg
10 each side left foot forward, 10 each side right foot forward- @ 5kg

3 sets of 5 GHR

3 sets of 15 ab wheel roll out from knee

Leg raise.
4 plates for 10 both legs
4 plates left leg for 8, then right
4 plates left leg for 8, then right
4 plates left leg for 8, then right

Lat pull downs
10@45
7@64
7@64
7@64

Cycled home

 

[Ian Coe]

08/09/20

Cardio

Nice easy 35 min run. Getting up at 0635, chilling, having a premade coffee and then dealing with the inevitable need for a shit.
I say nice and easy. Felt like a struggle. 144 bpm and like 20 per mile.

Weighed myself this morning. Coming in at 214lbs.
I'm going to do 2-3 times a week a gentle run because that is pretty heavy for me.
I have been taking creatine for the last month since this course started so it will be water weight, but still.

That said, I had 4 bits of bacon, 2 hash browns, 1 egg, 2 flatbreads, left over mince and a tomato for breakfast.
Also left over salmon.

I enjoy my breakfasts.

 

[Ian Coe]

09/09/20

4 miler in the aim.
Slow plod, 9 min 44 per mile.

Presentation tomorrow and will go do deadlifts in the pm

 

[Ian Coe]

10/09/20

Cycle to gym

Stretch

Deadlift

10@70
8@110
5@140
5@160
5@160
5@170
5@170
5@170
3@180
Did the 180 to see how it felt. Felt fine, could have got another 2.
Back feeling tight so took it easy.
Got to 160 and right shoulder started to not feel happy. Was dubious about the 170 bump. Weight felt fine, shoulder and back made me 'uncomfortable' about pushing it and going mad. No rush. Incrementally though, being DL session 4 after a 6 month lay off, I don't think it's too bad.

Bench
10@bar
10@40
8@60
8@70
8@70
8@70
5@80

Again tester because of shoulder. Felt ok. Although hate benching

GHR
6, 6, 6

Ab wheel from knees
20, 20, 20

Hip Thrust machine
50kg
15
15
15

Tried hip abductor machine thing, because my right thigh/hip flexer gets sore after kicking on the bag for a while/sprint work.

3 sets of 10 abductor (out to in) - maybe 20kg
2 sets of ....the other way (in to out) - maybe 25 kg


Went and banged the bag for about 10 minutes

Cycled home.

This now being the 11th as of writing, I was going to get up and run at 0700 this morning, but woke up feeling windy and rough, so not a good nights sleep.
I will consider going for a run later, if not I'm planning on row sprints tomorrow and maybe a longer run (only 6-8 miles) on Sunday, so may rest day today.