Ians MT and PL log-2

06/07/2021

Cycled to gym

Stretch
35 min run @ 6 incline. 23 minutes at a sub 150 bpm pace
Last 12 minutes were at a harder pace. Last 2 minutes were at a fast pace (circa 8.5 x ph).

Did a finisher to test out my back a bit

12kg KB

10 burpees
10 swings each side
10 clean and press each side

1 min rest
3 sets
 
Last edited:
09/07/2021

Had the last two days off phys due to work commitments.

Today;
Cycled to work

Stretch

Did some split squats with 10kg, sets of 10 either leg. Maybe 3 sets
Walking lunges. 3 sets (up and down was 1), 10 lunges total. Set 1 10kg, set 2 and 3, 20kg.

Leg press.
2 sets of 15 @ +27
2 sets of 10 @ +36kg

3 sets of 6 wide arm pull ups
 
I've done stuff, but due to work and home commitments, not been in a position to update. Which is probably why I will get some things wrong as I update now

16/7/21

Drove to gym
Stretch

52 minutes running @6.5-7.5 incline. HR @ sub 150

Did some 1 legged squats
Did some back raises
Did some sit ups
I think this was the day I did dips @ bw
12
12
12
I think

Did some pull ups
 
17/07/21

Intended on going for a gym session again, however getting up at 0520 and going to head out, it turns out I woke the boy up.
So we went for nice 3 mile walk pre horrendous heat.
I took my pack with about 25lbs in it for the exercise
 
19/07/21

Gym

Drove there again cause I'm lazy (and on some leave for once)

Stretch
Did some walking lunges and 1 legged squats with not a lot of weight. Sets of 10
45 minute to stepping machine thing. HR between 140 and 150
Did some pull ups, did some dips (3 sets of 10)
Did 3 sets of 10 squats, bar, 60, 60, 60
Did 3 sets of 15 incline sit ups


Did a finisher

4 sets of the following with a 16kg KB and 1 minute between
12 burpee
10 swings each arm
I did so press on the first set but considered it fruitless.
 
20/07/21

Went walking in the am with the family.
Not fun times, boy was cranky.
 
21/07/21

Supposed to be gym day, but as I was taking care of morning post coffee activity (taking a shit), the boy was wide awake, so circa 0550 apparently.
So went for a 5 mile walk with about 45lbs on my back and him a combination of;
walking
cycling on his balance bike
being carried
being carried while asleep

Tomorrow will be gym day and trying to get deadlift started up again.....maybe
 
22/07/21

Drove to gym

Stretch

45 minute run; 7% incline, around 7 something per hour.
Speed was higher for the first 10 minutes then dropped to 7 to keep me around the 145 to 150 mark.

Squat
10@bar
10@70
10@70
10@80
10@80
Because it wasn't exactly hard, I did 3 sets of 10 BW dips in between the 70 and 80 kg

2 sets of incline sit up @20
1 set of 15 incline

2 sets of 10 split squat off a 30 inch box with a 16KG KB

I think that was it.
 
26/07/21

Cycled to gym
Stretch

45 minutes running. Started off at 8% incline, 8 something per hour
Ended up finishing 7.5 and 6.5 respectively to keep me in the right HR zone

Split Squat
Did 3 sets of 10 each leg with + 16kg KB

Incline sit ups
20
15
15
 
27/07/21

Drove to gym
Stretch

Squat
10@40
10@50
10@70
10@80
10@90
10@90

Nothing too major. Just getting the legs to work together (weak right leg which could have resulted in the back issue) and ease the lower back in to lifting.
Was going to do deadlifts but decided to do squats with DLs on Thursday now.

Dips
12
12
10

3 sets of 7 pull ups

Did a finisher set
3 sets of the following with 1 minute in between
300m row
10 burpees
10 KB swings each arm @ 16kg
That was particularly horrible.
 
28/07/21

Cycled to gym
Stretch

40 min run @ 8% incline. Keeping sub 150bpm

Seated GM
10@12kg DB
10@bar
10@bar
10@bar

Lunge / single squat thing
10 left leg
10 right leg
10 left leg @ 12
10 right leg @ 12
10 left leg @ 12
10 right leg @ 12
10 left leg @ 12
10 right leg @ 12

So basically, I watch a knees over toes guy on youtube last night. Hence the above
 
13/09/21

Log catch up.

Now on course, so resuming a AM training schedule, albeit limited to gym time 0700-0755 to meet scheduling and covid gym limitations.


6/09/21

Cardio
Nice and easy 30 minute run

07/09/21
Gym

Squats
10@bar
8@60
8@80
8@80
8@80

3 sets of 10 @ bar seated good morning

OHP
10@bar
8@50
8@50
8@50

1 legged squats with lead leg raised. 3 sets of 10 both legs with 10kg DB each arm

Some pissing about with pull ups and dips I think.

08/09/21
I think I just did 3.5k row and some core work (3 sets of 12 ab wheel roll out).
Also did some back extensions while playing about.

09/09/21

Easy 35 minute run on the treadmil with a steep (6 degrees so take steep as not horizontal)
Did some core stuff I think

10/09/21

Deadlifts
Nothing amazing considering the last time I did DLs when injured my back was in May

10@60
5@100
5@130 for 3 sets

Seated GMs
1 set of 15 with bar
3 sets of 15 with bar plus 5kg

Weekend off due to wife and kiddie visiting and going off site.
 
13/09/21

Got up at 0545 (last week was 0620 delicate transition week). After having a poo and pissing around, the pre gym run was only 20 minutes.

Gym
Squat

10@60
5@80
5@90
5@90
5@90
5@90
5@90

OHP
10@bar
8@50
8@50
8@50

Zercher GM
15@bar
15@5
15@5
15@5

Did 3 sets of 10 hip raise bridge thing.
Left and right glute/hip is tight, so I need to spend more time post caffeine poo/pre gym stretching it.
I was going to try and do one legged squats this morning but ran out of time.
Will do them and some back work/core work tomorrow morning after maybe some row sprints/4k steady state. Not sure which yet.
 
14/09/21

Cardio

6 hours sleep after a few pints in the bar.
Slept in until 0620.

4k row
3 sets of 5 wide arm pull ups
3 sets each leg of 10 one legged squat with 15kg
on the above, I ended up doing one set knees over toes esk, one set normal, one set knees over.
I was considering some core work, but my left ab is feeling a bit......unsettled for some reason like when I pulled it jumping up the weight with the roll outs.
 
15/09/21

Cardio

30 minute run around the way. Nothing too zany
Some sets of single legged leg extension
3 sets of 10 back raise.

Low on time this morning. Had to be somewhere by 0740 so up at 0525.
 
16/09/21

Gym and lifting

DL
8@60
8@110
5@140
5@140
5@140
5@140

Seated GM
10@bar
10@10
10@10
10@10

Dips - wide as I could go and deep
8
6
6

Pull ups with a band (red)
9
6
5

Ab wheel roll out from knees
12
12
12

All in about 45 minutes

Could have done more weight on the deadlifts but given my whoopsie with my back earlier on in the year, I am basically going to not go to above 160 kg for a few months.
 
17/09/21

Cardio

Went for a road run around the area.
Nothing too hard, and took a wrong turn so the planned 4.6 miles was 3.8 or so. So I went around and about and got to 4.19 miles.
Average HR was 147 bpm and pace 9 min 47. With 145m ascent.
 
19/09/21

Cardio

Drove for 3 ish hour back. Better then the 5 hour 30 on the way out on Friday.

Got in, dumped my bags and went for a hardish run (felt hard, although pace was dog shit)
Distance; 4.43 mile
Pace; 9.02
HR 158
Ascent 91
 
20/09/21

Cardio and gym

4k row in 15 min 38. The per 500m average by the end was 1 min 58.2 I think.
I'll see if I can get to a 8k row in sub 2 min per 500 over the next few months while I can get to do it, then start dropping it per 500.
Average HR 148bpm

Then some sets of 12 1 legged extension
3 sets of 12 back raise thing
3 sets of 13 ab wheel roll outs from knees

I've brought my pull up bar to where I am, just need to set it up in my cabin so I can start doing pull ups/dips and inverted sit ups with my moon boot things.
 
21/09/2021

Gym - Lifting

Squat
10@bar
8@60
5@90
5@100
5@100
5@100
5@100

OHP
10@bar
8@40
5@60
5@60
5@60
5@60
5@60

I think I did some ab wheel roll outs, 3 sets of 13.
 
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