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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
22/7/22
5 min warm up
Lifting
DL
10@60
5@110
5@140
5@160
2@170 - back just felt off.
5@170
5@170
5@170
5@170
No belt throughout. Did some GMs with just the bar for 10's for my back to ease it between sets.
The 5's were all very start stop, basically 5 x singles taking about 20 seconds to make sure my back was aligned correctly.
GMs @ 40
3 (maybe 4) sets of 15 with 40
Dips
3 sets of 12 @ just bw
Raises
2 sets of 10 legs
1 set of 10 knees/
5 min warm up
Lifting
DL
10@60
5@110
5@140
5@160
2@170 - back just felt off.
5@170
5@170
5@170
5@170
No belt throughout. Did some GMs with just the bar for 10's for my back to ease it between sets.
The 5's were all very start stop, basically 5 x singles taking about 20 seconds to make sure my back was aligned correctly.
GMs @ 40
3 (maybe 4) sets of 15 with 40
Dips
3 sets of 12 @ just bw
Raises
2 sets of 10 legs
1 set of 10 knees/
23/07/22
Cardio
Treadmill;
55 minutes @ 5 degrees incline.
Ended up doing 6.5km
HR was between 140 and 148 (at the highest).
Difficult to keep the HR low enough after the 30 minute point
4 sets of 10 BO rows @ 50
Ended up doing 3 or 4 sets of 10 leg raise
Cardio
Treadmill;
55 minutes @ 5 degrees incline.
Ended up doing 6.5km
HR was between 140 and 148 (at the highest).
Difficult to keep the HR low enough after the 30 minute point
4 sets of 10 BO rows @ 50
Ended up doing 3 or 4 sets of 10 leg raise
24/07/22
Cardio
5 min run warm up
Stretch
45 min @ 5% incline. Keeping HR around the 155-165 mark. In reality once it hit 162 I slowed it down.
The first 10-15 minutes were around the 9.5-10kmph mark. After that it dropped until I was hitting 7.3kmph to keep sub 160 bpm.
Did some leg raises and a few other things but nothing major.
I did do 50 calf raises and sissy squats I think they are called to assist in the knee strength. Only did 2 sets of said squats, 10 and 20 bw only.
Cardio
5 min run warm up
Stretch
45 min @ 5% incline. Keeping HR around the 155-165 mark. In reality once it hit 162 I slowed it down.
The first 10-15 minutes were around the 9.5-10kmph mark. After that it dropped until I was hitting 7.3kmph to keep sub 160 bpm.
Did some leg raises and a few other things but nothing major.
I did do 50 calf raises and sissy squats I think they are called to assist in the knee strength. Only did 2 sets of said squats, 10 and 20 bw only.
25/07/22
5 min jog warm up
Squat
10@60
8@90
8@110 - belt onwards
8@110
8@110
8@110
The weight felt fine, but I was acutely aware especially at the end of set 3 and 4 that I was doing some funky leaning forwards and without the belt I figure I might have done a nasty to my back. May be mental but it was verging on uncomfortable.
The legs were fine, albeit towards the end I was making sure I was deep as I could go so felt it.
I considered upping the weight after the first set, but figure some increased volume at a lower weight for a bit would do me some good.
OHP
10@bar
8@40
8@50
Now this is where I fucked up, which turned out ok in the end.
5@70 - I thought I was doing a warm up set still @60, but you know, 2 x 10 is 20, 2 x 5 (which were on the floor to use) is 10.
5@70
5@70
5@70
5@70
So yeah, fine in the end
Bulgarian split squats
All right leg then in to left
10@Bar
8@40
8@40
Although I miss balanced at the end of rep 7 for the right leg on the last set, so did another 3 to make it 10.
5 min jog warm up
Squat
10@60
8@90
8@110 - belt onwards
8@110
8@110
8@110
The weight felt fine, but I was acutely aware especially at the end of set 3 and 4 that I was doing some funky leaning forwards and without the belt I figure I might have done a nasty to my back. May be mental but it was verging on uncomfortable.
The legs were fine, albeit towards the end I was making sure I was deep as I could go so felt it.
I considered upping the weight after the first set, but figure some increased volume at a lower weight for a bit would do me some good.
OHP
10@bar
8@40
8@50
Now this is where I fucked up, which turned out ok in the end.
5@70 - I thought I was doing a warm up set still @60, but you know, 2 x 10 is 20, 2 x 5 (which were on the floor to use) is 10.
5@70
5@70
5@70
5@70
So yeah, fine in the end
Bulgarian split squats
All right leg then in to left
10@Bar
8@40
8@40
Although I miss balanced at the end of rep 7 for the right leg on the last set, so did another 3 to make it 10.
12/08/22
Cycled to gym for commute and warm up
Lifting
DL
10@60
5@120
5@140
5@150
5@150
5@150
5@150
No difficult. Just because I had a few weeks of not deadlifting.
Squat- in jogging bottom that at the beginning had no hole in the groin
10@60
8@80
10@90
10@90 - I ripped the groin at around rep 4 but didn't think it was a full tear. Ended up nearly hurting my back and knees trying to not make the rip worse for the remaining 6 reps
was going to do more but didn't want to make it worse. I've got squats on Monday anyway.
OHP
10@bar
8@40
10@50
8@55
8@55
[email protected]
Leg raise - laying
30
20
20
Pull ups
6
6
6
8
Cycled home.
I'm on leave until Monday hence the short period.
Cycled to gym for commute and warm up
Lifting
DL
10@60
5@120
5@140
5@150
5@150
5@150
5@150
No difficult. Just because I had a few weeks of not deadlifting.
Squat- in jogging bottom that at the beginning had no hole in the groin
10@60
8@80
10@90
10@90 - I ripped the groin at around rep 4 but didn't think it was a full tear. Ended up nearly hurting my back and knees trying to not make the rip worse for the remaining 6 reps
was going to do more but didn't want to make it worse. I've got squats on Monday anyway.
OHP
10@bar
8@40
10@50
8@55
8@55
[email protected]
Leg raise - laying
30
20
20
Pull ups
6
6
6
8
Cycled home.
I'm on leave until Monday hence the short period.
13/8/22
Cardio
Weight after run 211.8 lbs
Run with pack 8 lbs
Super slow chilled run. 4 miles with a pace of 10 min 19 overall. 70m ascent. HR average was 140 so nice and chilled. Although doing reading I think my age, weight and poor aerobic capacity at the lower levels means I really do need to focus in on the lower HR stuff.
Didn't run on the sunday due to a sore right Achilles which was evident during this run but I carried on.
Cardio
Weight after run 211.8 lbs
Run with pack 8 lbs
Super slow chilled run. 4 miles with a pace of 10 min 19 overall. 70m ascent. HR average was 140 so nice and chilled. Although doing reading I think my age, weight and poor aerobic capacity at the lower levels means I really do need to focus in on the lower HR stuff.
Didn't run on the sunday due to a sore right Achilles which was evident during this run but I carried on.
15/08/22
Drove to work
Lifting
3 or so min warm up cardio
Stretch
Squat
10@60
8@80
4@90
So yeah. The squats felt fine and.....so there was a cute girl in the rack next to me.
Yes, I'm nearly 40 and I got distracted. I'm not dead.
It was also 0610am so I was not zoned in on the lifting.
The lifting went fine actually and the lower back in the hole of rep 4 did the usual ouchie. Sooo....yeah. I knocked the squatting on the head
I tried to walk out with 90 but the spinal loading 'pain' was real.
GM - yeah I know. Good thinking considering i hurt my lower back
10@20
10@40
10@40
10@50
10@50
OHP
10@ bar
10@40
8@50
8@60
8@60
8@60
8@60
10@bar
Single leg squat - bulgarian
Right and left leg
10 @ Bar
10@10
10@10
10@10
Yeah they were harder than I remember. Hence adding them back in
Pull ups
5
5@5
5@5
5@5
5@5
Hanging raise
5 knees, 5 leg
10 knee
10 knee
Drove to work
Lifting
3 or so min warm up cardio
Stretch
Squat
10@60
8@80
4@90
So yeah. The squats felt fine and.....so there was a cute girl in the rack next to me.
Yes, I'm nearly 40 and I got distracted. I'm not dead.
It was also 0610am so I was not zoned in on the lifting.
The lifting went fine actually and the lower back in the hole of rep 4 did the usual ouchie. Sooo....yeah. I knocked the squatting on the head
I tried to walk out with 90 but the spinal loading 'pain' was real.
GM - yeah I know. Good thinking considering i hurt my lower back
10@20
10@40
10@40
10@50
10@50
OHP
10@ bar
10@40
8@50
8@60
8@60
8@60
8@60
10@bar
Single leg squat - bulgarian
Right and left leg
10 @ Bar
10@10
10@10
10@10
Yeah they were harder than I remember. Hence adding them back in
Pull ups
5
5@5
5@5
5@5
5@5
Hanging raise
5 knees, 5 leg
10 knee
10 knee
16/08/22
Cardio
Cycled 25 min to gym- HR 114 averaged
50 min elliptical machine- HR was around the 138 bpm averaged out
Did some other stuff but I forget now
Cycled home after work. 24 min and HR 130
Cardio
Cycled 25 min to gym- HR 114 averaged
50 min elliptical machine- HR was around the 138 bpm averaged out
Did some other stuff but I forget now
Cycled home after work. 24 min and HR 130
17/08/22
Cycled there. 24 min 44. HR 113
Cardio. Elliptical
50 min. Average HR 135 bpm. I think average power was around 190 Watts
Did 50 calf raises.
20 knee bend things with back against the wall
Pull ups
3 sets of 7 pull ups
Went to work
Cycled home. 26 min 41. HR av 126
Cycled there. 24 min 44. HR 113
Cardio. Elliptical
50 min. Average HR 135 bpm. I think average power was around 190 Watts
Did 50 calf raises.
20 knee bend things with back against the wall
Pull ups
3 sets of 7 pull ups
Went to work
Cycled home. 26 min 41. HR av 126
18/08/22
Cycled. 27 min. HR 100
Treadmil run. Due to back and left calve.
5% incline.
45 min run
I think the average HR was 140 ish.
Lat pull downs
10@40
10@50
10@50
10@50
30 and 20 calf raise.
Some knee bend things with back against the wall.
Cycled home
Cycled. 27 min. HR 100
Treadmil run. Due to back and left calve.
5% incline.
45 min run
I think the average HR was 140 ish.
Lat pull downs
10@40
10@50
10@50
10@50
30 and 20 calf raise.
Some knee bend things with back against the wall.
Cycled home
19/08/22
Cycle to gym
Bulgarian Single Leg squat - supposed to be deadlift but lower back still
10@bar right then left throughout
10@20
8@40
8@40
5@50
8@50
8@50
Balance was not fun. Especially on the right leg and especially towards the end of the 8 set(s).
Dips
10@bw
8@5
8@5
8@5
Pull ups
6
6
4@5
4@5
4@5
Hanging knee raise
15
15
15
Laying leg raise
15. That was enough knee raise
Went to work for a bit then cycled home.
Cycle to gym
Bulgarian Single Leg squat - supposed to be deadlift but lower back still
10@bar right then left throughout
10@20
8@40
8@40
5@50
8@50
8@50
Balance was not fun. Especially on the right leg and especially towards the end of the 8 set(s).
Dips
10@bw
8@5
8@5
8@5
Pull ups
6
6
4@5
4@5
4@5
Hanging knee raise
15
15
15
Laying leg raise
15. That was enough knee raise
Went to work for a bit then cycled home.
21/08/22
6 and a bit mile gentle jog.
30 min run, 3 miles. Break for maybe 15 minutes while the boy played at the play park. Ran another 3 and a bit miles.
Full details to be updated when I have my phone and stuff with me.
Edit
For to say, I was running while the wife was cycling with the boy in the trailer (burley).
6 and a bit mile gentle jog.
30 min run, 3 miles. Break for maybe 15 minutes while the boy played at the play park. Ran another 3 and a bit miles.
Full details to be updated when I have my phone and stuff with me.
Edit
For to say, I was running while the wife was cycling with the boy in the trailer (burley).
Last edited:
22/8/22
Cycle to gym; counted at a 0615 warm up.
Details for later
Stretch and did some psoas stuff with planks (read later on)
Single leg bulgarian squats
Left and right leg in that order
10@bar
12@10
12@10
12@10
12@10
OHP
10 Dips @ bw for shoulder warm up
10@30
10@50
[email protected]
[email protected]
[email protected]
Among the above, I did pull ups
6
7
7
8
8
Laying leg raise
25
25
20
So on the above, I reckon having done some self diagnosis, I have a week psoas.
Aka I have a butt wink in the hole, which is why the belt helps me not to hurt my back. I think I try and get lower and injure myself without the belt. With the belt, I cannot from both a depth pov (fat belly) and I cannot round my back the same to put myself in the position where I hurt myself.
Worked
Cycle home in the scottish mist rain. Stats to be updated later.
Cycle to gym; counted at a 0615 warm up.
Details for later
Stretch and did some psoas stuff with planks (read later on)
Single leg bulgarian squats
Left and right leg in that order
10@bar
12@10
12@10
12@10
12@10
OHP
10 Dips @ bw for shoulder warm up
10@30
10@50
[email protected]
[email protected]
[email protected]
Among the above, I did pull ups
6
7
7
8
8
Laying leg raise
25
25
20
So on the above, I reckon having done some self diagnosis, I have a week psoas.
Aka I have a butt wink in the hole, which is why the belt helps me not to hurt my back. I think I try and get lower and injure myself without the belt. With the belt, I cannot from both a depth pov (fat belly) and I cannot round my back the same to put myself in the position where I hurt myself.
Worked
Cycle home in the scottish mist rain. Stats to be updated later.
23/08/22 - I'm rounding up
Cycled to work
4.7 mile, 27 min
Av HR 116
Cardio
35 min treadmill run.
Incline set to 5%
Av HR 152. Went for something a bit harder than normal.
Still only did like 5km
Cycled home
5.3 mile, 28 min
Cycled to work
4.7 mile, 27 min
Av HR 116
Cardio
35 min treadmill run.
Incline set to 5%
Av HR 152. Went for something a bit harder than normal.
Still only did like 5km
Cycled home
5.3 mile, 28 min
24/08/22
Got up late (ie 0700)
Cycled to work
Worked a full day
Ran home.
The HR monitor was not working, so I ran averaging 9 min 02 per mile over 4.7 miles. The pack I had on when I got home weighed 15 lbs (213 to 228 lbs on the scales with the pack on)
Got up late (ie 0700)
Cycled to work
Worked a full day
Ran home.
The HR monitor was not working, so I ran averaging 9 min 02 per mile over 4.7 miles. The pack I had on when I got home weighed 15 lbs (213 to 228 lbs on the scales with the pack on)
25/08/22
Ran to work
HR monitor was working, but I didn't weigh the pack. It was heavier than the day before, so maybe 20lbs
Total time was 47 min 41 covering 4 miles 73.
Average pace was 10 min 5
Ascent total was 33 m
Average HR which I was working towards was 149 bpm Considering the fatigue and pace on Wednesday during the run home, I reckon the HR was in the high 150's to mid 160's.
Ran to work
HR monitor was working, but I didn't weigh the pack. It was heavier than the day before, so maybe 20lbs
Total time was 47 min 41 covering 4 miles 73.
Average pace was 10 min 5
Ascent total was 33 m
Average HR which I was working towards was 149 bpm Considering the fatigue and pace on Wednesday during the run home, I reckon the HR was in the high 150's to mid 160's.
26/08/22
I don't want a rest day, but I am feeling a bit knackered today. It doesn't help that the 3 year old was ill as shit last week and the wife was ill until maybe Tuesday this week, although hocking up a lung still. All in all poor quality rest.
My back is ouchy from last weeks squat mishap; we're going camping in the van Friday to Monday morning so I guess I'll have 3-4 rest days.
Have a physio appointment on Tuesday morning so see what they make of me.
I don't want a rest day, but I am feeling a bit knackered today. It doesn't help that the 3 year old was ill as shit last week and the wife was ill until maybe Tuesday this week, although hocking up a lung still. All in all poor quality rest.
My back is ouchy from last weeks squat mishap; we're going camping in the van Friday to Monday morning so I guess I'll have 3-4 rest days.
Have a physio appointment on Tuesday morning so see what they make of me.
