Ians MT and PL log-2

[Ian Coe]

27/04/22

Cardio

4.5 mile run around the back roads.
40 min 35 seconds
130m elevation gain throughout.

 

[MilkManUK]

How you liking Cornwall so far?

 

[Ian Coe]

I'm down in torpoint so just on the cusp.
I was here Sep - Dec last year and here moons ago before that.
It's alright. My nose is to the grindstone so it's just another cookie cutter set of conditions I find myself in.

I should probably unhermit myself at some point.

 

[Ian Coe]

28/04/22

Lifting

Stretch
5 min walk to warm up

Testing out the new weight lifting belt

Deadlift
10@70
8@120
5@140
5@140
5@140
Using the lifting belt was odd. It actually felt harder until I got used to it. I can see the benefit tbh as I yes, had something to brace against

GM - to test my lower back a bit
10@bar - nope. That was enough along with the deadlift and my lower back

Weighted dips
10@nil
8@10
8@10
8@10
5@16

Weighted Pull ups
4@16
4@16
3@16
3@16

FTC with just the bar for some lower back mobility really
3 sets of 10 left and right (ie left leg forward., left right, change stance, same again).

Bulgarian split squats
10 @ 10, left then right
2 sets of 12 @ 10

Leg raise
25
20
20


I might go for a run tomorrow morning, or just be lazy and do say 55 minutes on the elliptical trainer. Will see how I feel tomorrow morning.

 

[Ian Coe]

29/04/22

Cardio

Went for a 5.5 mile run to work out other routes.
Nothing hard. Average time was 9min 19 with ascent 192m

 

[Ian Coe]

30/04/22

Went for a walk around the moors.
Ended up being 2 stints (coffee and sandwich break in between);
9.47 (322m ascent) and 6.10 (92m ascent) miles.
Went with maybe 10kg on my back, 5 of which was a domedarry bladder.

 

[Ian Coe]

1/05/22

Off as those 16 and a bit miles were tiring

 

[Ian Coe]

2/05/22

Weighted run

Still up on the moors.
7 mile run
2.55 mile walk.

Weight on my back was maybe 7kg.
Ended up walking the 2.55 as I wore a hole in my shorts and the chaffing....oh lord.
Also the 7 miles had 239m of ascent, so while I paced between 8 min 50 and 10 min 30 for the first 4 miles, towards the end I was like 12 min miles due to the aggregation of hills, chaffing and weight.

 

[hardheart]

2/05/22

Weighted run

Still up on the moors.
7 mile run
2.55 mile walk.

Weight on my back was maybe 7kg.
Ended up walking the 2.55 as I wore a hole in my shorts and the chaffing....oh lord.
Also the 7 miles had 239m of ascent, so while I paced between 8 min 50 and 10 min 30 for the first 4 miles, towards the end I was like 12 min miles due to the aggregation of hills, chaffing and weight.

Big legs are a gift and a curse.

 

[Ian Coe]

Big legs are a gift and a curse.

If there was any power to them, I would accept the duality of them

 

[Ian Coe]

04/05/2022

Lifting

5 min warm up elliptical because my inner thigh is red raw.
I was given some dressings by the sickbay and when applied...came off before the 5 minutes were up.

Stretch

'Squat'
10@60
8@80
8@90
8@90 - back starting to feel......like a issue could happen
Belt on
8@90
8@100 - because I don't learn
8@100

So what did we learn. My back felt fine actually. What I do now realise is that, weirdly, without a belt on and what I have been doing for the last few years, is not bracing my core. I've just been breathing normally and squatting. I must have braced it in the way back when (just naturally I guess over years of consistent lifting), but having put on the belt and reading what someone else said about it's use, I basically pushed out my stomach to feel constricted on the belt (which btw, is a medium and fucks me I'm on the very last set of holes) and the back felt fine.
This is where next week I figure I can do sets of 10 @ 110 and fuck my back up.

OHP
10@bar
8@60
5@63
5@63
5@634
5@64
5@64

Bulgarian Split Squats
@15
10, 10
10, 10
10, 10

Turns out when I dip on my left leg, my right knee is pretty damn close to my left. While when I squat with my right leg, my left knee is going right out there, maybe 20 degrees at times (vice 5 -10 with the other leg).
It may be a route cause behind some injuries of the lower body and lower back (aside from being a tard as above).
I need to stretch twice a day I think instead of just in the mornings.

Pull ups @ BW
6
6
6

Leg raise
20
20
20

 

[Ian Coe]

05/05/22

Cardio

Stretch
50 minutes on the elliptical

Weighted dips @ 10
12
12
10
6

Weighted pull ups @ 10
4
4
3
3

Roll outs from knees
20
15
15

 

[Ian Coe]

06/05/22

Off due to being lazy

 

[Ian Coe]

07/05/22

Lifting - with a bad back

5 min warm up
Stretch

DL
10@70
8@120
5@140
5@140
5@140- belt went on. Also. it is fucking weird to lift wearing a belt
5@150
5@150

The weight felt fine. As expected it isn't really heavy, although that first set felt heavy initially.
I put the belt on as my back was definitely not happy. It did feel close to popping a little bit / muscle giving out down the bottom right hand side as previous situations.
I do think it would of pinged had I not had the belt on. Which is a sad state of affairs to be honest. I think I should rest it; but I'm a fucking idiot, so there's that.

Weighted dips
10@bw
6@20
6@20
6@20
6@20

Pull ups
5@bw
3@20
3@20
3@20
3@20
5@bw

Step ups on a 20 inch box
10 @ BW
12@10 left leg, right leg
12@20 left leg, right leg
12@20 left leg, right leg
12@20 left leg, right leg

Ab wheel roll outs
20
20
15

Hip Thrust @ BW
10
10
10

Leg raise
10
10
10

I need to work out the best way of dealing with this lower back thing. I think using the belt will help form the 'cage' around my lower back and most likely prevent future issues, as long as I don't go too hard and build up the volume. Equally, my lower back used to be bullet proof (back i in the day and 15 years ago).

If it weren't for the zero drug policy, I would seriously consider TRT or juicing to bring me back to a better physical state. Although you know......needles.

 

[hardheart]

07/05/22

Lifting - with a bad back



The weight felt fine. As expected it isn't really heavy, although that first set felt heavy initially.
I put the belt on as my back was definitely not happy. It did feel close to popping a little bit / muscle giving out down the bottom right hand side as previous situations.
I do think it would of pinged had I not had the belt on. Which is a sad state of affairs to be honest. I think I should rest it; but I'm a fucking idiot, so there's that.



I need to work out the best way of dealing with this lower back thing. I think using the belt will help form the 'cage' around my lower back and most likely prevent future issues, as long as I don't go too hard and build up the volume. Equally, my lower back used to be bullet proof (back i in the day and 15 years ago).

If it weren't for the zero drug policy, I would seriously consider TRT or juicing to bring me back to a better physical state. Although you know......needles.

I've been dealing with a "bad back" for the better part of a decade. A few things I've done that have helped, and I'm at a really good spot now so either one or all of these things have really made a difference:

1. Chiropractor - my current chiro took an xray and developed a plan of treatment rather than relying on "feel" or voodoo bullshit and I feel like this has really made the biggest difference. I know some people feel like chiropractors are bullshit, and that's fine I'm not going to argue, mine has made a big difference.
2. Cannabis - when the pain got constantly so bad I could think straight I started microdosing strong cannabis at night, the primary metabolite of THC is a saturating analgesic (like creatine, the effect builds up over time), I know this had an impact as when I was detoxing (I'd stop use for a week or 2 every couple of months) the pain would return after 3-4 days
3. Collagen - I ran a high amount of collagen protein for about six months. After a detox from cannabis the pain didn't return in my back. Not sure how much of an impact on "fixing" the issue but I've been back pain free (knock on wood) for nearly a year now without cannabis since I ran the collagen protein. Collagen is known to help with joint issues.
4. Cissus - Earlier with my back (and shoulder) pain I had used cissus with some marked success, more so in the shoulder area than the back. This does have a hormonal impact in particular on cortisol and may be a banned substance, so, caution here.

 

[Ian Coe]

I've been dealing with a "bad back" for the better part of a decade. A few things I've done that have helped, and I'm at a really good spot now so either one or all of these things have really made a difference:

1. Chiropractor - my current chiro took an xray and developed a plan of treatment rather than relying on "feel" or voodoo bullshit and I feel like this has really made the biggest difference. I know some people feel like chiropractors are bullshit, and that's fine I'm not going to argue, mine has made a big difference.
2. Cannabis - when the pain got constantly so bad I could think straight I started microdosing strong cannabis at night, the primary metabolite of THC is a saturating analgesic (like creatine, the effect builds up over time), I know this had an impact as when I was detoxing (I'd stop use for a week or 2 every couple of months) the pain would return after 3-4 days
3. Collagen - I ran a high amount of collagen protein for about six months. After a detox from cannabis the pain didn't return in my back. Not sure how much of an impact on "fixing" the issue but I've been back pain free (knock on wood) for nearly a year now without cannabis since I ran the collagen protein. Collagen is known to help with joint issues.
4. Cissus - Earlier with my back (and shoulder) pain I had used cissus with some marked success, more so in the shoulder area than the back. This does have a hormonal impact in particular on cortisol and may be a banned substance, so, caution here.

Cheers for the suggestions. I think your back issue was much worse than mine, albeit it when it goes it goes. Last year I went to A&E the day after it happened because I still couldn't get up off the floor. for 24 hours after the event. I did manage, very slowly.
I haven't considered a chiropractor tbh. Might be worth a shot.

I have actually bought collagen since I did it as above last May. I've fallen off the bandwagon so probably should start taking it again.
Same with Cissus. I'll probably buy it to give it a go. I remember fish oil being good for inflammation which led to last time, so started taking large doses of that again (ironically when I remember).

No can do on the THC stuff. My work has a random CDT policy and I could do with not getting kicked out.

I have looked at BPC 157. In fact last year I experimented with it for a few weeks. It may have worked, but it also involved needles so had to get the wife to do it for me. Nearly fainted the first time and your supposed to do it twice a week. I am such a pus when it comes to needles.

 

[hardheart]

Cheers for the suggestions. I think your back issue was much worse than mine, albeit it when it goes it goes. Last year I went to A&E the day after it happened because I still couldn't get up off the floor. for 24 hours after the event. I did manage, very slowly.
I haven't considered a chiropractor tbh. Might be worth a shot.

I have actually bought collagen since I did it as above last May. I've fallen off the bandwagon so probably should start taking it again.
Same with Cissus. I'll probably buy it to give it a go. I remember fish oil being good for inflammation which led to last time, so started taking large doses of that again (ironically when I remember).

No can do on the THC stuff. My work has a random CDT policy and I could do with not getting kicked out.

I have looked at BPC 157. In fact last year I experimented with it for a few weeks. It may have worked, but it also involved needles so had to get the wife to do it for me. Nearly fainted the first time and your supposed to do it twice a week. I am such a pus when it comes to needles.

Mine was pretty bad. It was an injury I initially sustained when I was 11 or 12, re-aggravated when I was 20, and permanently aggravated when I was 30. This past year is the first year in a decade+ where I wasn't in constant pain from it. Not trying to measure who's was worse.

Sorry to hear about THC. I know the UK had medical cannabis long before the US but I'm pretty sure your program is way more strict than ours but I figured it was worth a mention. Here in the US most states have employer protections if you're a medical patient. The only exception is if you're operating heavy machinery. Either way, good luck with the back stuff. Sorry to hear you're going through it. My empathy runs deep for back pain.

 

[Ian Coe]

Mine was pretty bad. It was an injury I initially sustained when I was 11 or 12, re-aggravated when I was 20, and permanently aggravated when I was 30. This past year is the first year in a decade+ where I wasn't in constant pain from it. Not trying to measure who's was worse.

Sorry to hear about THC. I know the UK had medical cannabis long before the US but I'm pretty sure your program is way more strict than ours but I figured it was worth a mention. Here in the US most states have employer protections if you're a medical patient. The only exception is if you're operating heavy machinery. Either way, good luck with the back stuff. Sorry to hear you're going through it. My empathy runs deep for back pain.

Yeah sorry it wasn't supposed to come off like a 'back off'.
I'm not a cripple unless I do something or sleep awkwardly. Usually takes some stretching and it is ok for the remainder of the day.
I'm military these days so I would assume same zero tolerance as the US.
My issue first came up when ironically I was in the US for work in 2016. Hadn't lifted in a while, did a warm up set of squats then in to sets of 10 @ 100 kg. General fatigue, stress and poor diet in the lead up to that time and my back just crunched on me by set 2. Has been a point of contention ever since.

I think I did something in the way back when when doing zerchers but that was so long ago as to maybe just be made up.


Hopefully yours stays in a good shape going forwards.

 

[Ian Coe]

08/05/22

Cardio

1 hour 5 min just on the elliptical machine.
Did some hanging knee raises.
First set was 12 on the dip bar.
The next 3 sets were of 12 but just hanging from a bar. Did some up to the sides as well, whatever that is called.

Have just been for a walk under load. Maybe 7 miles, but walked to the shops, bought some stuff, went and cooked some bacon on the new biomass camping burner I've bought, sat in the shade of the tree. Then walked back, maybe 90 minutes bimbling in the sun.

 

[Ian Coe]

09/05/2022

Cardio
45 minute run.
Bloody slow pace. Felt out of breath from the get go.
The added in some more ascent to make it worse.

Maybe the 65 min of LSD yesterday tired me out more than I realised.

Doing 12's course and this morning was a bit of a daze. Tomorrow is shorter and busier so may have a break tomorrow. I may also end up running in boots to get the coach to the airport to get home until Sunday, so there is that as well.
Not sure if I'll get lifting done when I get back. Won't have a belt with me but shall see.
On a side note; my right inner thigh was like a cheese greater had gone over it. Basically, the chaffing from last Monday hasn't gone and I went and made it worse.