Ians MT and PL log-2

[Ian Coe]

I uh.....work in the area sometimes.

I'm back up there for 2 weeks wb 6th Oct. Gimme a shout if you're about.
We'll bypass helensburgh. There's some nice places about. In fact, you'll go pass the duck marina if you drive past Luss.

What takes you up that way?

 

[Ian Coe]

21/09/2014

Again had to lift and do cardio in the same session again.


Lift

DL
10@70
10@120
10@145
6@175- that last rep had to have a 10 second reset
4@175
10@90

KB swing
3 sets of 10 @ 20 kg

3 sets of pull ups- 6 each

OHP
10@bar
10@50
8@65
8@65
10@65
15@bar

Cardio
Time- 1 hour 15
Average HR- 143bpm

 

[MilkManUK]

I uh.....work in the area sometimes.

I'm back up there for 2 weeks wb 6th Oct. Gimme a shout if you're about.
We'll bypass helensburgh. There's some nice places about. In fact, you'll go pass the duck marina if you drive past Luss.

What takes you up that way?

You're forces aren't you? I'm going to Fort William with work, eight of us are going up Ben Nevis. It will be my fourth time up Ben Nevis, and the first time for the rest of them, so I'm kind of acting as an unofficial guide. We're only staying until Sunday 5th October so I won't be around when you are otherwise I would have.

 

[Ian Coe]

Umm.....no comment

I should travel up Saturday 4th as hate driving so far in a oner.

Enjoy Ben nevis. Weather might still hold out. But it is Scotland after all. You'll know after 7 previous how changeable the weather is up on the mountains

 

[Ian Coe]

23/09/2014

Cardio

1 hour 5 minutes.
Average HR 141 bpm

 

[miaou]

1+ hour of cardio sounds thrilling.

(not)

OHP
10@bar
10@50
8@65
8@65
10@65
15@bar

What's the point in doing 15 reps with the bar after having pressed 65 kg for a bunch of reps/sets?

 

[NurseKnuckles]

teh pump, brah!

 

[Stargazer Rex]

Let him pump, bro

 

[miaou]

Let him pump, bro

I loled.

 

[Ian Coe]

1+ hour of cardio sounds thrilling.

(not)



What's the point in doing 15 reps with the bar after having pressed 65 kg for a bunch of reps/sets?

I remember reading about work capacity and doing a final set that was not taxing, just reppy.

I will admit it was as a final set from doing lower reps that I read about it


Yeah the 1 hour of cardio at the end of lifting is not amazing.
However needs must

 

[Ian Coe]

26/09/2014

Lifting

Trying out 5/3/1 again now I've done a bit of lifting consistantly again.

Squat
5@70
3@80
5@85
5@100
[email protected]
10@60

Good Mornings
10@bar
10@50
10@50
10@50

Bench
5@50
[email protected]
[email protected]
[email protected]
[email protected]
15@50

Pull ups
7
7
5

Cardio
1 hour average HR143 bpm

3 sets of 25 leg raise

 

[Ian Coe]

27/09/2014

Cardio
1 hour 26 minute run
Average HR 152bpm

I went over to the coast (like 7 mile away) and got in some trail work.

Basically keeping my HR below 150 with some of those hills was impossible. There was a lot of walking involved to get the HR down before going again.

Beautiful day and scenery. English coastline around here is lovely. I wouldn't say the miles flew by, but they did have a nice background.

Elevation Gain 286m
Elevation Loss 291m

 

[MilkManUK]

27/09/2014

Cardio
1 hour 26 minute run
Average HR 152bpm

I went over to the coast (like 7 mile away) and got in some trail work.

Basically keeping my HR below 150 with some of those hills was impossible. There was a lot of walking involved to get the HR down before going again.

Beautiful day and scenery. English coastline around here is lovely. I wouldn't say the miles flew by, but they did have a nice background.

Elevation Gain 286m
Elevation Loss 291m

Nice, whereabouts?

 

[Ian Coe]

Around Devon and Cornwall

 

[MilkManUK]

Around Devon and Cornwall

Very nice. I used to go to Cornwall a couple of times a year, my girlfriend's parents live there. Not been for a while though. Some lovely coastline.

 

[Ian Coe]

I had a holiday with an ex yonks ago and spent most of it running along the coastline.

Might explain why she is an ex .

During the summer it is equally lovely and annoying due to tourists. Still this will be my last summer down here before moving back up North with work.

 

[Ian Coe]

28/09/2014

Lifting

3 sets of 10 @18 KB swing to loosen up the shoulders

DL
[email protected]
[email protected]
3@110
[email protected]
[email protected]
10@155

12@70 overhand grip


3 sets of 10 @ 20kg KB swing

OHP
5@30
5@40
[email protected]
5@50
[email protected]
12@65

15@40

3 sets 6 pull ups

Sacked off cardio due to laziness
Got revision and personal admin to do

 

[Ian Coe]

3/10/2014

Lifting

Squat

[email protected]
[email protected]
3@80
[email protected]
3@105
6@120
15@60

GM
3 sets of 10@40

OH
5@30
5@40
[email protected]
3@55
[email protected]
6@70
15@40

3 sets of pull ups
8
8
4
4

Hanging leg raise (not from bar)
3 sets of 10

Cardio
45 minutes
Average hr 140 bpm

 

[Ian Coe]

6/10/2014

Lifting

DL
[email protected]
[email protected]
3@110
[email protected]
3@145
5@165
10@70 with hook grip.

With the 165. Yeah....did 2 easy reps. Thought somethings wrong. Ended up not putting 5 kg on the left hand side. Chucked another 5 on that side.
Did 4 reps. Reset. Then did another 2.

Bench
5@40
5@50
[email protected]
[email protected]
[email protected]
[email protected]
15@40

2 sets of 7 pull ups

3 sets of 12 knee roll outs

Cardio

1 hour Cardio on elliptical
Average hr 145bpm

 

[Ian Coe]

7/10/14

Cardio

Went running
6.54 miles
Average hr 152 bpm.
Hr monitor was going wacky for the first 20 minutes though. Jumped between 120 and 180 before settling down. Even then it was being odd