Ians MT and PL log-2

29/06/22

Cycle 5 miles to the gym

Lifting
Stretch

Squat
10@60
8@90
8@110 - belt onwards
8@110
8@110
8@110

At set 3 my right hip area was feeling sorta....tight I guess.
I was a little put off so didn't do 5 sets

OHP
10@40
8@50
8@60
8@60
8@60
6@60 - I reckon I could have got to 8, but on the previous set the left pec/shoulder area was feeling sore ish and I didn't want to push my luck with it. I will try some light dips on Friday.

GM
10@50
10@50
10@50

Pull up
8
8
8


Knee raise
10
10
10

I dropped doing hip thrusts and single leg bulgarian squats due to both time, volume having not lifted in say 10 days and the fact that my right hip area was iffy.
No point in pushing it when I'm very much slow in to getting myself back in to a form of shape that isn't round.

Day of work

Cycled home
 
30/6/22

Cycled to gym; 5 miles in 25 min

Cardio
1 hour 10 elliptical. Need to get the HR monitor up and running again

Dips - testing pec
8 with assistance to take weight off
That went fine
3 sets of 10 with full depth and no foot assistance
So..,..felt fine. Will do some unloaded tomorrow as part of DL day, then SLOWLY increase weight

Pull ups
3 sets of 6 easy

Then another 6

Laying leg raise
27
27 - left and right were from 10 to 20
10 left right = 1 for obliques

Worked on site until 1300

Cycled home 30 ish minutes.

Currently weigh 220.
 
01/07/22

Cycled to gym - 5 is miles

Lifting

Stretch

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

Felt ok. Back felt a little tight, but overall was ok. I could have definitely done more weight, but not today. I'll try a final set at 165 or 170 next week all going well.
Did some bar only GMs in between the 160s to try and off set any back issue that might arise.

Dips
8@bw to test out
3 sets of 10 @ bw, getting full depth.

Bulgarian split squat
10@bar
8@20 right then left leg
8@20 right then left leg

Hanging raises
6 knees, 4 legs
6 legs, 1 knees, 3 legs, 1 knees, 1 leg
10 legs

Meant to do more like hip thrusts or pull ups, but time and general fatigue.

Cycled back. Took longer (33 minutes), but took a longer route.

Will do something tomorrow and planning on a hill run on Sunday. Monday will be off due to a mortgage appointment in the city, so that will be a rest day.
 
04/07/22

Being a Sunday and in the gym for 0605, I drove the car.

Lifting

5 min warm up on the assault bike
Stretch

Squat
10@60
5@90
5@110 - belt on
4@115 - I ripped the bottom of my tracksuite bottoms hence 4
5@115
5@115
[email protected]
[email protected] - it felt fine so just did 2 sets of 8. Depth was alright. Although my ankles cuffs were at my knees and my waistline was basically at around my ballsack to try and stop any further ripping. I nearly went with just pants, but just in case I thought best not. Not a public gym (mil), but not exactly a good standard to set to others walking in. Noting a lot of booties kick about in there and they are as sad as me on the weekend (maybe not this sunday though by all accounts).

OHP
10@bar
8@40
5@60
5@65
5@65
5@65
8@65
8@65

On those, a lot still in the tank. I reckon I could have got 8's at 67.5 or maybe 70. However, noting it was maybe 4 weeks ago when I did dips and hurt my left pec (right? It's on my log if it was important), no point.

Single legged squats
Basically legs were tired and wanted to do some kneesovertoes esk.
So did just 3 sets of 10 @ bar only, both legs

GHR
3 sets of 10 @ 60 (bar plus 2-0 each side).

Leg raise
3 sets of 10, with a couple of knee raises at the end of each to do 12 reps total.

I feel like I did more, but I cannot remember now.

Went home, woke up wife and boy, quick breakfast. Went hill walking and ended up carrying the 3 year old up maybe 350m in less than a mile (1.2 miles and 374m total ascent, but he walked some of it). So legs were pretty tired by the end, considering he weighs 37lbs, the baby carrier is 3lbs, the kifaru frame I have it strapped to is 4 or so lbs. The legs got a good work out on Sunday.

Obviously walk down, but that was minus the kid and plus the water and supplies as he walked /cried down and I carried the bits the wife had. Noting it was slippery as shit and I had no poles to test the ground on the way down. I opted to carry the weight and leave her free.
 
04/07/22

Cardio

Got up and went for a what turns out 4.36 mile run. Nothing heavy. Didn't want to but need to maintain consistency. No major hills, not a fast pace (9 min 26 total with 67m ascent overall). The HR felt low, but still enough to flush through the lactic or whatever from yesterday.
Then spent the rest of the day in Glasgow and solicitors.

Side note; I was 224lbs this morning. I'm not overly sure where this weight gain is coming from, noting during the week I'm going in to work with a smoothie as breakfast and or lunch.
The smmothie isn't new either btw;
-protein source - whey
- whole milk (blue top)
- avocado oil
- dates
- banana
- peanut butter
- 3 or 4 whole eggs raw cracked in
- maybe oats, but not often

All that said, my new lifting belt is 1 set of holes tighter.
 
05/07/22

Cycled the 25 min to the site and gym

Cardio
Due to time, just 30 minutes of elliptical. This was directly abutting the cycle (5 min or so lock up to start elliptical).

Pull ups
7 - right elbow sore, so thought best to just rest and not do more reps or sets

Laying leg raise
35
10 side to side
10 side to side

Was going to cycle home after work, but the lock decided it didn't want to unlock. So wife had to pick me up in the car (luckily not her work day(s)).
 
06 and 07 July

Felt very much out of sorts.
We as a family ended up getting about 11 hours in bed asleep on the night of the 5th.
 
08/07/22

Bus in due to no bike.

Lifting

5 min assault bike warm up
Stretch

DL
8@60
8@100
5@130

5@150
5@160
5@165
5@165
5@168

Felt fine. The lower back is definitely a weak point though. I reckon my legs weren't strong enough from lack of consistency of squats, so was back lifting previously (although there must have been leg work when I was doing 180's). Hence now a weakness in the lower back from injury.
I'll just up the volume slowly and try and be sensible. I'll try and do working sets above 165 next time, with a couple of sets at 168 before going to 170 sets of 5. It will probably take me a few months to get to 5x5 @170 in this fashion, but at least I will (should) get there injury free without feeling like my back has been smashed on completion of the training session and a few days afterwards.

I did sets of 10 GM with just the bar in between the working sets above

Dips
10@BW
10@5kg for 3 sets

Again going slowly. I was only going to do 8's but 8 felt fine on set one (bw) so just pushed past and went to 10. I did the (whichever) pec 5 weeks ago I think doing a set of 8 @ 20, so again, that is months away of steady progression. I'm sure in the way back when, when I was 25-30lbs lights (and 15 years ago) I was doing 5-10 reps at 40lbs full ROM dips. That will be far far far down the road assuming now injuries to tendons and ligaments down the road.

GM
10@bar
3 sets of 10 @ 60

Laying leg raise
30
20 + 10

Side to side leg raise thing
10
10

Sacked off doing weighted pull ups (elbow) and hip thrust / bulgarian single legged squats. Will do that on Sunday.
 
09/07/22

Cardio

Went for a LSD run.
Overslept so went later with the wife on the bike and trailer for the boy.

6 miles. Only 108 m ascent overall. That was mostly in the beginning.
Average pace was 9 min 26, but again, I wasn't winded by a long shot. Legs were fatigued though from DL etc on Friday.
My planned run for today got bounced to Sunday.

221lbs when I finished the run.


edit; forgot to add that I had my doorgunner on and maybe 3 liters of water on me. So added weight for the run was maybe 10lbs.
 
Last edited:
10/7/22

Cardio
What used to be my hilly sick run 3 years ago.

Ended up running for a hour, covering 5.34 miles.
I run it harder than I intended, if only because I tried not to stop during the upward miles of ascent. But I definitely stopped. A lot.
305m ascent overall but most of that is between mile 1 and mile 2, and mile 2 and mile 3. The rest really is the downward end.

Came home and was 218lbs.
 
11/07/22

Cycled in
Stretch

Lifting

Squat

10@60
8@100
5@110 - belt onwards
5@115
5@118
5@118
5@120
5@120

Felt fine. Even had a pause in the hole at 115. Did the same at 120 second set when comfy. That was just silly as nearly didn't come back up.
The weight seems fine, not particularly heavy. But I am being cautious to the max regarding my lower back.

OHP
10@bar
10@40
5@60
5@65
6@68
5@68
5@68
5@68

Pull up
7
7
7

Lying leg raise

25
25
10 side to side
10 side to side

Cycled home after work
 
Last edited:
13/07/22

Cardio
Another 3.5 miles but super slow. 33 min

Cycled to work
Cycled home
 
Had 14th off. Too busy.
Cycled in but that was about it.
 
15/07/22

Bus in (bike at wortk)
Stretch

Lifting

DL
10@60
8@90
5@130
5@160
4@170
4@170
4@170
4@170

Just took it nice and steady ala back. The weight didn't feel particularly heavy or a grind.
Just made sure to be careful with the technique and basically did 4 x singles with a second or so in between to get the form right.

GM
10@60
10@60
12@40
12@40
40's due to my back feeling out of sorts after the 60's

Dips
10@bw
6@12
6@12
6@12

Working it up in weight and volume now the right pec doesn't feel twinged.
Tbh it was straining at the bottom but not more than I would expect with 12kg given the ROM I force

Hanging leg raise
2 sets of 8
1 set of 10

Got changed and cycled home
 
Last edited:
16/07/22

Travel day.
M6 shut for a long section, so didn't get to my end destination until like 2000. By that time, I just unpacked, tidied up the cabin and had a beer....some whisky....and watch a couple of episodes of the blacklist
 
17/07/22

Cardio

Just did 80 minutes of elliptical work. Ended up with a average HR of 129 bpm, although it took me to about minute 40 to get to 130.
Resistance was at about 16 by that point.

Now I've worked out how to get the HR monitor working, I'll start using it during runs.

Did a couple of pull ups, right elbow hurt.
Did 2 sets of 10 pull down things @ who knows what weight.
 
18/07/22

Walked down the road to base gym

5 min run warm up
Stretch

Lifting
Have a slight kink on the left side of my neck / trap which is bugging me. Slept funny on Saturday night and it is lingering

Squat
10@60
5@90
5@110 - belt onwards
5@110
8@110
8@115
8@115

The main problem was the flies on my northface shorts was too tight. Not appropriate lifting shorts.
I ended up turning them in to a mini set of shorts with the top button undone.
I found myself leaning forward as well towards the end of the 8's, more so the 115. The legs were fine and the back was ok, but I do know that without the belt I probably could have caused a nasty to my lower back.
TBH the jump to 8 @ 115 was a rushed thing as the alarm went off at 0505 but I didn't get up until 0615. Unimpressed. I did stay up until 2230 or so. It is so bloody hot in my cabin; Cornwall in the summer in a hot un ventilated room is not nice.


OHP
10@nar
8@40
5@60
5@65
5@65
5@65
8@65

Nothing major.

Leg raise
10
10 + 5 knee raise
10 + 5 knee raise
 
Last edited:
19/7/22

Cardio

1 hour 15 elliptical machine. Average HR was 139 bpm. Topped out at 147 bpm.

Then laying leg raise. Went to do ab wheel roll outs by my forearms are killing me at the moment. That and the neck/shoulder thing.

30
30
left to right (and back) 10
left to right (and back) 10
20
 
20/07/22

Stretch

Cardio
6 km on the treadmill @ 4.5 degrees incline. Total time was about 51 minutes.
Started at 8 kmph and ended up dropping down to around 6kmph.

Average HR was 140 bpm

Trying to maintain between 130-150 bpm. Really hard to do towards the end. But then again, that is why I was doing it.
Cardiac output is obviously pretty low; now I have the HR monitor working I can focus in on it 4/5 days a week.
 
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