Ians MT and PL log-2

[Ian Coe]

7/02/22

Lifting

Drove to work / gym

Squat
10@bar
8@60
5@90
5@100
5@100
5@100
5@100

OHP
10@bar
8@50
7@60
7@60
5@60
5@60

Due to lack of time, I ended up doing 3 sets of 10 bulgarian squats with BW from the second set of 7 on wards.

 

[Ian Coe]

08/02/22

Cardio

40 minute hilly run in the am. Quick shake and cycled to work (35 minutes).
Work
Cycled home (32 min).

I was quite fatiqued by 1700. At which time we had walked to house view, so add another 1hr 10 of walking up and down hills too and fro.

 

[Ian Coe]

09/02/22

Off

 

[Ian Coe]

10/02/22

Cardio

40 min run again (cold rain and wind)
Cycle to work (snow, hail and wind)
Cycled back from work (sun and wind)

 

[Ian Coe]

11/02/22

Lifting

Deadlift; low volume as my back is sore

10@60
8@100
4x5 @ 130

3 sets of 10 BW dip

3 sets of 7 pull ups with a red band

3 sets of 12 BW bulgarian split squats per leg

2 sets of 5 reverse hyper things

3 sets of 15 leg raise (and 2 sets of 5 side to side)

 

[Ian Coe]

12 off

 

[Ian Coe]

13/02/22

Cardio

Went for a hill walk.
Which meant the boy walked all of 30 m then tired legs.
So ended up strapping the littlelife to a kifaru 24inch tactial frame and walking up. At the top he decided he wanted to walk down so I didn't have the 40 + lbs burden, although the frame, the littlelife and a claymore on the back with food stuffs and water meant I was still walking with probably 13lbs.

 

[Ian Coe]

14/02/22

Lifting

Drove to gym.

Squat - nice and easy due to back
10@60
3 sets (maybe 4) of 8 @80

OHP
10@bar
8@40
8@60
8@60
5@60
5@60

Pul ups with red band

7,7,7,7

Bulgarian split squats
3 sets of 10 both legs with 10kg medicine ball

3 sets of 15 leg raise with two sets of 5 side to side

 

[Ian Coe]

15/02/22

Supposed to run but back sore and basically felt meh.
So ended up just cycling to work and back

 

[Ian Coe]

16/02/22

Cardio

4 mile run around the hills behind the house
Cycled to work - shit weather
Cycled home- shittier weather and storm dudley

 

[Ian Coe]

1/02/22

Lifting

DL
10@60
5@110
5@140
5@140
5@140
5@140

3 (maybe 4) sets of 6 pull up

BW Dip
12
12
8, 2

Bulgarian split squat
2 sets of 15 each leg holding a 6kg medicine ball

Leg raise
20
20
15

Side to side
7
5
5

Not exactly pushing myself with the DL. Just slowly slow due to the back being funny with me since I had a 6 week break.
I need to do leg raise every lifting session I reckon. I just to do like sets of 80 back in the day with people pushing my legs back down
Split squat; those were the worse thing. I'm going to try and do a session a week of circa 10 reps with increasing weight and higher reps with less weight (maybe just 6kg for now) and increase reps to 20 with 3 sets per leg. Once reached, increase the weight. At least the stability is there now. When I started doing them, I couldn#;t do more than 3 especially on the right leg without wobbling all over the place. That is partly the reason I started doing them in the first place.

 

[Ian Coe]

Went for a walk with the family on Sunday 20th Feb and felt meh.
Now on day 4 of feeling proper shit and not done any phys thus far.
LFTs are negative so.....maybe just a heavy cold.

WFH due to the situation I find myself in with work at present.

 

[Ian Coe]

1/03/22

Cardio
Just a short run about due to being ill last week

30 minutes of a short hill and around.

Cycled to work and back. 35 and 32 minutes respectively.

 

[Ian Coe]

2/03/22

Lifting - drove to gym as lazy

Quick stretch

Squat
10@50
8@70
8@90
8@90
8@90
8@90

Nice and easy considering a week of, and then 6 weeks off before that.

OHP
10@bar
8@50
8@55
8@55
8@55
8@55

Bulgarian single leg split squats - BW
10 - each leg
10 - each leg
10 - each leg

Pull ups - did these during the breaks in OHP and single leg squats
4
5
5
5
6

Leg raise
18, followed by side to side 5
17, followed by side to side 5
12

 

[Ian Coe]

03/03/22

Cardio

45 minute run up and around the hills before WFH work.
Felt better than Tuesday, hence further and higher.
Average time though was 9 min 57. Mainly because I am not hill fit and the first 2 miles alone took me 22 min 16.
Not been using a HR monitor. I probably should be again for a metric on how I have been progressing / will progress.
I haven't been though because it will make me sad on how hard it is.

Currently weigh 211lbs as of this morning.

 

[Ian Coe]

04/03/22

Lifting

DL
10@60
8@100
5@120
5@140
5@140
5@150
5@150

Dips
10@BW

Managed to find a lifting vest thing. Probably 20kg, but who knows

5
5
3+2
3+2

Pull ups with vest on
4
3
3

Land mines - with vest on
12 @20
12 @20
12 @20

Leg raise
20 - 6 side to side o/c
18 - 6 side to side o/c
16

So I ended up not doing leg raise so much as dragon flag but with more of the lower back on the ground than usual for a flag.

 

[Ian Coe]

5/03/22

Was due to get up for a run, but ended up sleeping in (to like 0710) and then doing van stuff all day

 

[Ian Coe]

6/03/22

Cardio

Again, supposed to get up early, but ended up waking the wife and boy so instead of going for a run, we went for a walk.
6 and a mile mile walk. First 1.5 miles or so the boy walked, at which point we stopped for lunch.
Then he went in the child carrier and I carried him the remaining distance.
So nearly 3 year old (40 lbs) , plus kifaru frame (about 6 lbs), plus a little life frame (probably 4 lbs), plus snacks, water, other random stuff (maybe another 10 lbs being conservative). Not a lot of incline and decline but it got me a little puffing.

 

[Ian Coe]

07/03/22

Cycled to gym- chain snapped on the last hill to get to gym. That was annoying
5 mile cycle

Lifting

Squat
10@60
8@90
7@100
8@100
8@100
8@100

OHP
10@bar
8@40
8@50
7@60
7@60
7@60
8@60

Pull ups amongst the OHP
6
7
7
7

Single leg squat- bulgarian split squat
12 @9kg - left then right
12 @9kg - left then right

Leg raise
20 dragonflag esk - then 6 side to side
18 dragonflag esk
10 dragonflag esk
5
5

I really just need to get the lifting consistent again, especially the squats, deadlifts and supporting assistance work. So basically, just my normal lifting routine.
I could probably get to 5x5 at 130 within 2-3 months. However I am trying to run and do lots of other things, so maybe not within that timeline along with the 39 year old body.
Fuck I feel so old saying that.

What I do need to do is invest in a pull up / dip belt so I can add weight again.
I remember having so much on a belt back when I lifted regularly (university days) that I struggled to walk.
I'm sure I could do sets of 8 dipping with 40kg on and pull ups at sets of 5 with maybe 20kg on, maybe more.

 

[Ian Coe]

08/03/22

Cardio

4.7 mile hill run in just over 46 minutes. Average time was like 9 min 58.
Felt pretty good, although I think my heart was coming out of my mouth in the upward slog.
I need to get to maybe 6 miles for this am run in under a hour then I will shift over to my actual hilly run. I just need to build my hill stamina first as I will go from like 150m ascent (in the first 1.5 miles) to 450m ascent (mainly in the first 2 miles).
I may go for a another one of these this week, and depending on weekend plans, get a real hilly one in on Sunday.

Weight this morning, 213lbs.