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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
21/02/23
4 rounds of 3 minutes skipping with 1 min rest in between
3 sets of 10 burpees with jump
3 sets of 10 ab wheel roll outs
3 sets of 10 bulgarian split squat
I think I did 3 sets of 6 pull ups with the black bungee.
4 rounds of 3 minutes skipping with 1 min rest in between
3 sets of 10 burpees with jump
3 sets of 10 ab wheel roll outs
3 sets of 10 bulgarian split squat
I think I did 3 sets of 6 pull ups with the black bungee.
23/02/23
Cycled to gym
Did some reintroduction to weights as it has been a long time. By back is really not liking things at the moment, so even more worried about squats.
I need to invest in a reverse hyper machine for the home gym.
Squat
10@bar
3 sets of 10 @60
OHP
10@bar
8@40
8@50
8@50
8@50
A few pull ups and bar only GMs
Went to work
Cycled home
Cycled to gym
Did some reintroduction to weights as it has been a long time. By back is really not liking things at the moment, so even more worried about squats.
I need to invest in a reverse hyper machine for the home gym.
Squat
10@bar
3 sets of 10 @60
OHP
10@bar
8@40
8@50
8@50
8@50
A few pull ups and bar only GMs
Went to work
Cycled home
24, 25, 26 were all side lined phys wise due to other stuff that came up, or the boy deciding to wake up at 0600 as the start of his day which then took over my morning slot.
25th was a walk at 0700 to the play park and a muck around
26th turned in to a 5 mile walk up and around the hills, pushing him as he is ill with something again in the burley and me carrying a heavy ish pack.
25th was a walk at 0700 to the play park and a muck around
26th turned in to a 5 mile walk up and around the hills, pushing him as he is ill with something again in the burley and me carrying a heavy ish pack.
27/02/23
Cardio
Up
Stretch
Went for what turned in to a 5 and a bit mile hill with with a couple of hill repeats (70m ascent, 0.4 miles each way) and taking photos of the cloud inversion over the town below and river.
Overall my pace was about 10 min 15 I think and elevation gain was 270m.
HR spiked to 170 at times during the hill run sections, but overall I tried to keep it to around 150 bpm and below.
Average was a hair under 150 bpm (I think 148).
Came back and did 3 sets of 10 ab wheel roll outs, 2 sets of 10 bulgarian split squat off my bench without weight and a couple of sets of 6 pull ups with a black band just to give some pulling work.
Cardio
Up
Stretch
Went for what turned in to a 5 and a bit mile hill with with a couple of hill repeats (70m ascent, 0.4 miles each way) and taking photos of the cloud inversion over the town below and river.
Overall my pace was about 10 min 15 I think and elevation gain was 270m.
HR spiked to 170 at times during the hill run sections, but overall I tried to keep it to around 150 bpm and below.
Average was a hair under 150 bpm (I think 148).
Came back and did 3 sets of 10 ab wheel roll outs, 2 sets of 10 bulgarian split squat off my bench without weight and a couple of sets of 6 pull ups with a black band just to give some pulling work.
28/02/23
Cycled to gym
Stretch
DL
10@60
5@100
5@120
5@120
5@120
Right inner thigh was really hurting
GMs
10@bar
10@40
10@40
10@40
3 sets of 6 BW dips
Went to work
On completion of work, cycled home then did
3 sets of 6 pull ups with black band
3 sets of 12 ab wheel roll outs from knees
2 sets on each leg of bulgarian split squats with BW
Knees are a bit sore.
Although I've got a sore throat and didn't sleep so well which is disappointing. I think I'm coming down with what the wife had last week.
FML
Cycled to gym
Stretch
DL
10@60
5@100
5@120
5@120
5@120
Right inner thigh was really hurting
GMs
10@bar
10@40
10@40
10@40
3 sets of 6 BW dips
Went to work
On completion of work, cycled home then did
3 sets of 6 pull ups with black band
3 sets of 12 ab wheel roll outs from knees
2 sets on each leg of bulgarian split squats with BW
Knees are a bit sore.
Although I've got a sore throat and didn't sleep so well which is disappointing. I think I'm coming down with what the wife had last week.
FML
8/3/23
Cycled to work / gym
Stretch
Squat
8@bar
8@60
8@80
8@80
8@80
GMs with bar only in between. 10 reps each
OHP
10@bar
10@50
10@50
10@50
Cycled over to work.
Did work
Cycled home.
Basically just doing bits.
I really want to get a mirafit M3 I think it is for the home gym. But that plus weights is like £450 plus the weights of course I would need maybe 200kg all in for the time being.
Then I could add as time goes on.
I also need to buy some shock mats for the floor. 56mm ones look like they can take the abuse (DLs), but they are like £85 per square meter.
Measuring this morning, I have 12 square metres.
So maybe I'll save up for a few months, get 4 square meters to cover the foot print of the power rack, then add if I need more in time. There are some mats already down, maybe 10mm thick foam which is alright, but too big for the footprint so they are coming up from where I have done some skipping inside.
Then I need to get the sauna fixed.
Then I need to get a rowing machine.
Cycled to work / gym
Stretch
Squat
8@bar
8@60
8@80
8@80
8@80
GMs with bar only in between. 10 reps each
OHP
10@bar
10@50
10@50
10@50
Cycled over to work.
Did work
Cycled home.
Basically just doing bits.
I really want to get a mirafit M3 I think it is for the home gym. But that plus weights is like £450 plus the weights of course I would need maybe 200kg all in for the time being.
Then I could add as time goes on.
I also need to buy some shock mats for the floor. 56mm ones look like they can take the abuse (DLs), but they are like £85 per square meter.
Measuring this morning, I have 12 square metres.
So maybe I'll save up for a few months, get 4 square meters to cover the foot print of the power rack, then add if I need more in time. There are some mats already down, maybe 10mm thick foam which is alright, but too big for the footprint so they are coming up from where I have done some skipping inside.
Then I need to get the sauna fixed.
Then I need to get a rowing machine.
09/03/23
'Cardio'
But not really.
I'm full of cold since last Wednesday (today is 8 days later) so just put 10kg of water in a pack and went for a dawn walk around the woods at the back of the house.
'Cardio'
But not really.
I'm full of cold since last Wednesday (today is 8 days later) so just put 10kg of water in a pack and went for a dawn walk around the woods at the back of the house.
12/03/23
Feeling less under the weather so went for a hilly run.
4.5 miles.
HR monitor decided I was at 180 bpm within 3 minutes on the flat so took it off.
Did my usual route with 180m ascent.
Average running pace was 9 min 26, but about 2 miles on the down and flat were sub 8 min miles. The previous 2 and a bit were mainly going up hill and basically all of the ascent, so they were around the 11 to 12 min mile.
Got back and did some GHR / nordic curls with the new spud inc strap I got.
Did 1 set of 5 of what was basically falling flat on my face.
2 sets of 10 ab wheel roll out from knees
2 sets of 10 bulgarian split squat
Feeling less under the weather so went for a hilly run.
4.5 miles.
HR monitor decided I was at 180 bpm within 3 minutes on the flat so took it off.
Did my usual route with 180m ascent.
Average running pace was 9 min 26, but about 2 miles on the down and flat were sub 8 min miles. The previous 2 and a bit were mainly going up hill and basically all of the ascent, so they were around the 11 to 12 min mile.
Got back and did some GHR / nordic curls with the new spud inc strap I got.
Did 1 set of 5 of what was basically falling flat on my face.
2 sets of 10 ab wheel roll out from knees
2 sets of 10 bulgarian split squat
13/03/23
Cardio
Ran...Lots of rain.
Same run as yesterday but with a HR monitor on. Average HR was 149 or so. The uphill portion got me to something like 165bpm.
Slower overall obviously but that was the plan.
Got back and did 3 sets of 5 falling on my face nordic curl things working out the positioning of the strap and used some bands to try and get a concentric rep going.
2 sets of 12 ab wheel roll outs.
2 sets of 12 single leg bulgarian squat
Cardio
Ran...Lots of rain.
Same run as yesterday but with a HR monitor on. Average HR was 149 or so. The uphill portion got me to something like 165bpm.
Slower overall obviously but that was the plan.
Got back and did 3 sets of 5 falling on my face nordic curl things working out the positioning of the strap and used some bands to try and get a concentric rep going.
2 sets of 12 ab wheel roll outs.
2 sets of 12 single leg bulgarian squat
14/03/23
Cycle to work gym
Stretch
Lift
Squat
10@bar
8@50
8@80
8@80
8@90
8@90
sets of 10 with bar GM in between
OHP
10@bar
8@40
8@50
6@60
6@60
6@60
6@60
Cycled over to work
Cycled home on completion
In home gym did
3 sets of 10 ab wheel roll out
2 sets of 12 bulgarian split squat @ bw
Cycle to work gym
Stretch
Lift
Squat
10@bar
8@50
8@80
8@80
8@90
8@90
sets of 10 with bar GM in between
OHP
10@bar
8@40
8@50
6@60
6@60
6@60
6@60
Cycled over to work
Cycled home on completion
In home gym did
3 sets of 10 ab wheel roll out
2 sets of 12 bulgarian split squat @ bw
16/03/23
So much rain
Did the hill run, keeping HR to on average sub 150.
Total was 4.56 miles
Ascent was 151m
Pace 10.05 per mile
HR average (due to hills) 151 bpm.
I got 1 sub 9 min mile in there due to the descent portion.
Got back
Bulgarian Split squat
10@bw
10@backpack (The pack weighs maybe 2kg and there is 10l of water in a bladder in it)
10@backpack
Ab wheel from knees
12
15
15
3 sets of 10 press ups
So much rain
Did the hill run, keeping HR to on average sub 150.
Total was 4.56 miles
Ascent was 151m
Pace 10.05 per mile
HR average (due to hills) 151 bpm.
I got 1 sub 9 min mile in there due to the descent portion.
Got back
Bulgarian Split squat
10@bw
10@backpack (The pack weighs maybe 2kg and there is 10l of water in a bladder in it)
10@backpack
Ab wheel from knees
12
15
15
3 sets of 10 press ups
18/03/23
Cardio
Proper hill run.
6 miles up and over the back hill
305m ascent
Average pace 11 min 16
Average HR 161 bpm.
The HR monitor went a bit off shall we say for a few minutes which is why it says my highest HR was 184 bpm and pulled the average up.
Miles 2 and 3 were 14 min 11 and 14 min 16 respectively. I did a bit of walking to bring my HR to under 150 before I carried on running. These
Garmin won't show me the ascents during those bits, but that section is pretty much where the 250-275m of ascent comes from.
When I got back, combination of nordic curls (I think sets of 6 with the black and red band), push ups (just 3 sets of 10), single leg squats (3 sets of 10 using the 20kg weighted vest)
Cardio
Proper hill run.
6 miles up and over the back hill
305m ascent
Average pace 11 min 16
Average HR 161 bpm.
The HR monitor went a bit off shall we say for a few minutes which is why it says my highest HR was 184 bpm and pulled the average up.
Miles 2 and 3 were 14 min 11 and 14 min 16 respectively. I did a bit of walking to bring my HR to under 150 before I carried on running. These
Garmin won't show me the ascents during those bits, but that section is pretty much where the 250-275m of ascent comes from.
When I got back, combination of nordic curls (I think sets of 6 with the black and red band), push ups (just 3 sets of 10), single leg squats (3 sets of 10 using the 20kg weighted vest)
Last edited:
20/03/23
Cardio
4.1 miles around the lower hills.
Ascent only 74 m and average pace 10.09 per mile
Average HR was 145 bpm
When I got back, I did nordic curls, push ups, ab wheel roll outs and single legged squats
Cardio
4.1 miles around the lower hills.
Ascent only 74 m and average pace 10.09 per mile
Average HR was 145 bpm
When I got back, I did nordic curls, push ups, ab wheel roll outs and single legged squats
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