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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
23/09/22
Drove the big wagon to the gym.
Lifting
Squats
8@70
5@90
5@100 - belt onwards
5@110
8@110
[email protected]
[email protected]
In between I did unweighted (bar only) sets of 8-10 GMs
Bulgarian Split Squat
10 both legs with just bar (20kg)
10 both legs @ 30
10 both legs @ 30
10 both legs @ 30
GM
10@40
10@40
10@40
Dips
10
10
15
Knee raise
12
12
12
Last few on the knee raise were side raises.
Went to sickbay for blood results from wellman check (nearing 40).
White bloods were low(er) than expected range and liver activity was up, so getting another set of bloods in a months time (19 Oct)
Drove home
Drove the big wagon to the gym.
Lifting
Squats
8@70
5@90
5@100 - belt onwards
5@110
8@110
[email protected]
[email protected]
In between I did unweighted (bar only) sets of 8-10 GMs
Bulgarian Split Squat
10 both legs with just bar (20kg)
10 both legs @ 30
10 both legs @ 30
10 both legs @ 30
GM
10@40
10@40
10@40
Dips
10
10
15
Knee raise
12
12
12
Last few on the knee raise were side raises.
Went to sickbay for blood results from wellman check (nearing 40).
White bloods were low(er) than expected range and liver activity was up, so getting another set of bloods in a months time (19 Oct)
Drove home
27/09/22
Car to work
Gym
Lifting
5 min row warm up
Stretch, Planks and other mobility stuff
Squat
10@60
8@80
8@90 - belt on
8@110
6@115
6@115
6@115
Standing bar only GMs in between. Sets of 8 and 10
OHP
10@bar
8@50
4@75
4@75
4@75
4@75
4@75 - the last rep was a PP and negative lower really
GMs
10@40
10@40
10@40
10@40
Pretty strict on the GMs, hinging from the hips.
I reckon getting more comfortable with the hinging at the hips is helping me get back in to the Squats tbh.
There was someone doing sitting GMs and that reminded me I started doing those before but stopped well over a year ago. May be time to reintroduce again.
Leg raise
10 hanging
20 lying
10 hanging
Car to work
Gym
Lifting
5 min row warm up
Stretch, Planks and other mobility stuff
Squat
10@60
8@80
8@90 - belt on
8@110
6@115
6@115
6@115
Standing bar only GMs in between. Sets of 8 and 10
OHP
10@bar
8@50
4@75
4@75
4@75
4@75
4@75 - the last rep was a PP and negative lower really
GMs
10@40
10@40
10@40
10@40
Pretty strict on the GMs, hinging from the hips.
I reckon getting more comfortable with the hinging at the hips is helping me get back in to the Squats tbh.
There was someone doing sitting GMs and that reminded me I started doing those before but stopped well over a year ago. May be time to reintroduce again.
Leg raise
10 hanging
20 lying
10 hanging
28/9/22
Got bus in to work
Ran home with pack on. 9lbs it turns out. 213 without, 222 with.
Felt hard but then again I haven't run for a while.
HR average was like 154 and it was difficult to keep it below 165 towards the end.
Got bus in to work
Ran home with pack on. 9lbs it turns out. 213 without, 222 with.
Felt hard but then again I haven't run for a while.
HR average was like 154 and it was difficult to keep it below 165 towards the end.
30/09/22
Cycled in
Lifting
DL
10@60
5@120
5@150
5@165
5@170
5@170
3@170 - I could have done more, but my lower back was unhappy and I didn't want to risk a lower back injury
2 sets of 10 sitting GMs
2 sets of 15 BW dips
Some pull ups and leg raises.
Yeah I forget what I did
I know I was feeling rough when I woke up
Cycled in
Lifting
DL
10@60
5@120
5@150
5@165
5@170
5@170
3@170 - I could have done more, but my lower back was unhappy and I didn't want to risk a lower back injury
2 sets of 10 sitting GMs
2 sets of 15 BW dips
Some pull ups and leg raises.
Yeah I forget what I did
I know I was feeling rough when I woke up
3/10/22
Cycled in
Stretch
Squat
The tiredness continued so was going to take it easy
10@60
8@80
8@90
8@100
8@100
8@100
No belt.
Back felt alight actually. I was super cautious though
OHP
10@bar
8@40
8@60
8@60
8@60
8@60
Change of weight and rep range
Sitting GM
3 sets of 20 with just the bar
Cycled in
Stretch
Squat
The tiredness continued so was going to take it easy
10@60
8@80
8@90
8@100
8@100
8@100
No belt.
Back felt alight actually. I was super cautious though
OHP
10@bar
8@40
8@60
8@60
8@60
8@60
Change of weight and rep range
Sitting GM
3 sets of 20 with just the bar
5/10/2022
Cardio
Went for a 4 mile job in the am
Cycled in to work.
As I was cycling, it felt like my back wheel was going, but felt fine to the touch.
Went to cycle home and still felt fine to the touch, but 1.6 miles in (and that was pushing it), yeah, very much a flat.
So ran home with my 18lb pack on pushing my bike along for 3.2 miles. Average pace was 10 min 29 and HR was quite high.
Cardio
Went for a 4 mile job in the am
Cycled in to work.
As I was cycling, it felt like my back wheel was going, but felt fine to the touch.
Went to cycle home and still felt fine to the touch, but 1.6 miles in (and that was pushing it), yeah, very much a flat.
So ran home with my 18lb pack on pushing my bike along for 3.2 miles. Average pace was 10 min 29 and HR was quite high.
7/10/22
Took the van in due to laziness
4 min warm up
Stretch
Lifting
DL
8@60
5@110
5@130
5@150
4@170
4@170
3@170
4@170
Did some GMs with just the bar in between.
I was only going to do 3's in the last 2 sets as that 4th rep on set 2 was a lot of back I felt. But I just ended up having a longer rest and felt fine.
The first set of 170 I felt like I could do 6 or 7 reps.
SLDL
10@bar
10@40
12@40
12@40
Dips
8@bw
4 sets of 6 @ 12
I also did 2 sets of 30 (15 left hand, 15 right hand was 1 set) of KB swing at 12kg to get some volume for the lower back in.
Took the van in due to laziness
4 min warm up
Stretch
Lifting
DL
8@60
5@110
5@130
5@150
4@170
4@170
3@170
4@170
Did some GMs with just the bar in between.
I was only going to do 3's in the last 2 sets as that 4th rep on set 2 was a lot of back I felt. But I just ended up having a longer rest and felt fine.
The first set of 170 I felt like I could do 6 or 7 reps.
SLDL
10@bar
10@40
12@40
12@40
Dips
8@bw
4 sets of 6 @ 12
I also did 2 sets of 30 (15 left hand, 15 right hand was 1 set) of KB swing at 12kg to get some volume for the lower back in.
10/10/22
Cycled the mountain bike in to work
Stretch
Lifting
Squat
8@70
8@90
8@110 - belt onwards
8@116
8@116
8@116
Very low on time, so did some sets of 10 with just the 20kg bar GMs in between the above
OHP
8@40
6@70
6@70
4+2@ 70
GM
10@ bar
3 sets of 10 @ 40
I wanted to do sitting but purely had no time to do so.
Legged it due to lack of time
Did work
Cycled home on mountain bike.
Hill run before work tomorrow morning.
Cycled the mountain bike in to work
Stretch
Lifting
Squat
8@70
8@90
8@110 - belt onwards
8@116
8@116
8@116
Very low on time, so did some sets of 10 with just the 20kg bar GMs in between the above
OHP
8@40
6@70
6@70
4+2@ 70
GM
10@ bar
3 sets of 10 @ 40
I wanted to do sitting but purely had no time to do so.
Legged it due to lack of time
Did work
Cycled home on mountain bike.
Hill run before work tomorrow morning.
14/10/22
Drove in as lazy
Lifting
Rowed to warm up
Stretch
Because I was low on time and my lower back has been giving me a little bit of grief in the last few days, I didn't do any deadlifts but did lower back work instead.
SLDL
10@bar
15@40
15@60
15@60
15@60 (may have been 70, I forget)
Sitting GM
10@bar
12@40
12@40
12@40
12@40
Dips
8@bw
8@12
8@12
8@12
8@12
Drove home
Put a offer on a house. Seems we have be accepted on it.
It comes with a double garage separate from the house (because the double garage internal to the house is a games/sitting room).
The double garage has a separate annex to it that has; a weights area (at the moment, the seller will probably take it with her, we'll see) and a built in sauna.
All I need now is a rowing machine, power rack and plunge pool and I'm set.
Good job, the way interest rates are over half my pay will be going off to paying the mortgage. And I'm not being paid badly either.
Drove in as lazy
Lifting
Rowed to warm up
Stretch
Because I was low on time and my lower back has been giving me a little bit of grief in the last few days, I didn't do any deadlifts but did lower back work instead.
SLDL
10@bar
15@40
15@60
15@60
15@60 (may have been 70, I forget)
Sitting GM
10@bar
12@40
12@40
12@40
12@40
Dips
8@bw
8@12
8@12
8@12
8@12
Drove home
Put a offer on a house. Seems we have be accepted on it.
It comes with a double garage separate from the house (because the double garage internal to the house is a games/sitting room).
The double garage has a separate annex to it that has; a weights area (at the moment, the seller will probably take it with her, we'll see) and a built in sauna.
All I need now is a rowing machine, power rack and plunge pool and I'm set.
Good job, the way interest rates are over half my pay will be going off to paying the mortgage. And I'm not being paid badly either.
16/10/22
SLOW cardio
Went for a 5.66 mile run in the end.
The first .35 miles were at a 15 min mile pace; I was holding hands with my 3.5 year old son running until he got winded. He then go in the trailer on the back of the wifes bike and was pulled along. Me feels while I am not deployed this will be our thing.
SLOW cardio
Went for a 5.66 mile run in the end.
The first .35 miles were at a 15 min mile pace; I was holding hands with my 3.5 year old son running until he got winded. He then go in the trailer on the back of the wifes bike and was pulled along. Me feels while I am not deployed this will be our thing.
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