Ians MT and PL log-2

[Ian Coe]

04/05/07


PL

5min cycle to warm up

Squat
8@60
5@90
5@100
5@110
4@115
3@120-dodgey though

Lunges
10@bar
10@40
10@45-very iffy though
[email protected] 5 on the trot with one leg then 5 on other, the previous sets were L,R,L,R etc

FCT
15@15
10@20
[email protected]
10@25

Cable crunch
10@40
10@50
[email protected]
10@55

35 min light cycle

Yeah, I'm back to being a weak little bitch.
Fucking hate to wear my shoes throughout. That really annoys me, especially when doing squats.

 

[Feature boy]

Yay, the man's lifting again!

 

[Ian Coe]

Why do I get the feeling people were keeping track of my lack of lifting


Numbers are shit, but by August I will be stronger then before

 

[Zerocrew1984]

what happened with the nick name?

 

[Ian Coe]

Thankfully they never took it up

But the options at the time by the promotor (a russian) were:

Ian 'the red ivan' coe and Ian 'the true russian' coe


Both of which I thought no due to the fact that there were indeed a lot of actual russians there...and some pretty good fighters that might take offense at me, the englishman, being called 'the true russian'.

 

[SmashiusClay]

Ian 'the true russian' coe

WTF? He did realise that you weren't Russian?

 

[Ian Coe]

For the first 2 years at my gym people thought i was russian


I never used to talk, merely grunted when it was time to spar or hit something


(please note, this is true)

 

[SmashiusClay]

merely grunted when it was time to spar or hit something

You see what's mwrong with this sentence? Perhaps you'd be more successfull if you tried to hit people :icon_twis

 

[Ian Coe]

......damn you

 

[Ian Coe]

10/05/07


Cardio

a hour on the cross trainer

I'm going to get back to thai next week and get on a diet I reckon, see if I can lean out (since paul suggested I try and drop some weight...which he has been saying for a while). Also might start interval training, will get me fit but leave me unmarked for my first few months of the new job

 

[Ian Coe]

11/05/07


PL

DL
8@60
5@100
5@110
5@120
5@130
1@140-grip and pussy skin on my hands

Zercher DL
8@60
8@80
5 (or 8, cant remember)@90
5@100
3 (or 5...)@110
2@120 (this one I'm sure of)-touched down on each rep. On this I let it come to a rest

FCT
15@15
10@25
10@30

Cable crunch
10@50
10@55
10@55

Can't remember the name-arms locked out, on balls of feet, going to chest touching ground and back up
10
10
Used 5 kg on either side as rollers

20 min cycle to cool off

 

[Ian Coe]

14/05/07


Cardio
An hour on eliptical. 40@16, 10@17, 6@20 and 4@25

15 min cycle cool down

5 min light stretch

 

[bacon]

Ian "the guvna" Coe

 

[Ian Coe]

where were you a month ago

 

[Ian Coe]

15/05/07


PL
OHP
8@40
5@55
[email protected]
5@60
[email protected] one was hard to lock out
3@65, did 2 more via PP and lowered it down

PP
2@70
[email protected] to lock out
Felt like i oculd have done more sets, but thought get on with other stuff and end it on a high

BO Row
8@60
5@80
[email protected]
4@95, with reseting of grip for lats one

Clean
5@40
3@60
2@70
2@80, with catch


Side bend -tried to do them with a chain because of barbell method not working-both sides
5@20
5@30
Couldn't get the range and it was getting fucking stupid, so bit the bullet and did saxons next

Saxon side bend
5@12
5@18
5@18

Roll outs from knees (because did full last friday)
15
15
15


15 min cycle to cool off

5 min stretch


Strength hasn't gone done as much as I'd have thought. My grip is back to being wank though

 

[Ian Coe]

17/05/07


MT
Light easy session back. Sparring for 30 min at end just to get a feel for things and help out AM boys who are going out in 3 weeks

 

[Ian Coe]

18/05/07

PL
8 min warm up cycle

Squats-narrower stance then usual due to shit shoes
8@60
5@100-at this point I broke my shorts (tight button, expanding belly)
5@110
5@115-got a cable tie for shorts . Had to keep them up for sure somehow
5@120
4@125-going deep enough that the squat rack stopped me going any deeper
[email protected] was ok deep, 2nd was a 1/2 squat.


Zercher DL
6@60
2@100
1@110
attempt at 130, got it off the ground but couldn't get more then a foot up
[email protected]
1@125

FTC
15@15
10@25
[email protected]

Ab roll outs with 20's on the bar
15@bw from knees
5@bw from toes
5@bw from toes


10 min cycle cool down

 

[Ian Coe]

21/05/07


Cardio-(took it easier due to lack of sleep from going to pain and glory and getting home late)

A lighter hour on the eliptical

15 min cool down on bike

 

[Ian Coe]

22/05/05


Cardio

45 min run at lunch (well, started at 2) up and down dale around work. I got lost a few times and run through peoples farms (10 min was on a run until I went up a massive hill through some crops via a public foot path, the other 35 min were spent traversing crops and hedge rows trying to find myself a road...I didn't find one until i got within spitting distance of the barn-ie work).
Apparently it was about 11k...I have no idea though. The up and down the hills was the most fun..oh, and the brambles wearing shorts. Atleast it was a nice sunny day for it

pm
5 min row warm up


OHP
8@40
5@55
[email protected]
5@60
[email protected]
[email protected] was pure ohp, 2nd was a bit of legl, 3rd was a greater % of leg and a 4th I got up to about 80 degrees but couldn't lock out)

BO row
8@60
3@80
3@85
3@90
3@95
3@100-2 back to back, last needed doing the grip again
2@105, not full bloody depth though, had a pause and did a 3rd.
i seem to straightened my legs when doing BO rows. Go fig

Clean
4@40
3@60
2@70
2@80-first was piss poor but 2nd was better
2 low low [email protected]

Saxon side bends
5@12
5@16
5@20

15 min cycle cool down

edit-i felt worn out when I started

 

[Ian Coe]

23/05/07


MT-watford wed