Ians MT and PL log-2

[Ian Coe]

23/08/2014

Run
60 minute run averaging 145 bpm
Distance covered- 6.2 miles

 

[Ian Coe]

Run

6.17 miles in 1 hour 2 min 33s
Average pace- 10.08 (It was 9 min 31 on the way out but I stopped about half a mile on the return to do 3 sets of 7 pull ups and 2 sets of 10 on a outdoor gym station thing. I did stop the timer, but keeping the HR down after that wasn't easy).
Average HR 148 BPM

 

[Ian Coe]

Cardio- Eliptical

1 hour 5 minutes

Average HR 147 BPM

 

[Ian Coe]

Strength Work

Squat
8@60
8@90
8@105
8@115
5@120

Bit of back work coming in toward the last reps of the last 2 sets
12 @ 60 cool off

OHP
10@bar
8@40
8@55
[email protected]
8@70
3@75
12@bar

Pull ups
3 sets of 7


Decline Sit ups

3 sets of 10

 

[Ian Coe]

29/08/14

Strength work

Deadlift
8@60
8@120
8@150
8@170- a few reps towards the end were a struggle, having to reset the bar. Came up fine but body not up to the energy requirements task.
10@120

Bench press
10@bar
8@60
8@75
10@85 (I thought this was 95 due to bad maths)
6@95
6@95
12@60

3 sets of 10 either side KB swing with 20 kg

Only a quick session

 

[Ian Coe]

30/08/14

Cardio

110 minutes elliptical. Hr average 145 bpm

 

[MilkManUK]

Nice consistency recently Ian.

 

[Ian Coe]

Cheers fella.

The consistency really is coming from logging it now on sherdog again.

I'm not going to be able to sustain it to the same degree as work load increases.

How's you and training these days?

 

[Ian Coe]

01/09/2014

Cardio

1hr8 run.

Hr did not want to stay down.
Will update with stats later

edit- distance 6.25 miles
Average HR149 bpm

 

[MilkManUK]

Cheers fella.

The consistency really is coming from logging it now on sherdog again.

I'm not going to be able to sustain it to the same degree as work load increases.

How's you and training these days?

Just seen this. I'm all good thanks mate, seen you stopped by my log so you have an idea of where I'm at with training.

 

[Ian Coe]

Yeah had a look after I posted.

Looks good mate

 

[Ian Coe]

3/09/2014

Lifting

Can't remember a lot now.
It was a hard session so ended up doing 8 @ 115 squats
OHP ended at 5@75

 

[Ian Coe]

5/9/2014

Cardio
1 hour 20 eliptical session
Average HR 144 bpm

 

[Ian Coe]

6/9/2014
Cardio

Run

Doesn't want to show up on garmin, but went around loch lomond

Distance 6.09 miles
Time 1 hour 1 minute
Average HR 145 bpm

 

[Ian Coe]

7/9/2014


Lifting

Again can't remember much now

DL ended at 150 for 8..or 10 for 2 sets
Bench I think I left it at 90 for 8

 

[Ian Coe]

9/9/2014

Run

Distance 6.95
Time 1 hour 14
Average HR 147 bpm

 

[Ian Coe]

12/09/2014


Cardio
Distance 5.5 miles
Time 55 min 5s
Average HR 148 bpm

 

[Ian Coe]

17/09/2014

Cardio
Elliptical

Paused rather then saving, so clock ran for an additional 3 min 55, so
Time 1 hour 13 55
Average HR 144 bpm

 

[Ian Coe]

19/09/2014

Had to do lifting and cardio in the same session due to lack of time and work

Lifting
Squat- 8@60
8@90
8@105
[email protected]
15@60

Bench
10@60
[email protected]
[email protected]
[email protected]
15@60

Also did 3 sets of GM @ 45
Pull ups, 4, 5, 5, 5

Cardio
Elliptical
1 hour
Average HR 144 bpm

 

[MilkManUK]

6/9/2014
Cardio

Run

Doesn't want to show up on garmin, but went around loch lomond

Distance 6.09 miles
Time 1 hour 1 minute
Average HR 145 bpm

Loch Lomond, very nice. Will be driving past there in a couple of weeks. Beautiful.