Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
21/10/21
Cardio
Harder am run
3.94 miles total in 35 minutes.
Again no HR monitor, but I wasn't dying. Hills made it a bit puffy cardio wise, other wise meh.
First mile was 9 min 40 pace, the miles after that were after that were around 8 min miles.
Average overall was 8 min 40. Ascent wasn't massive, but there is some up and downs, albeit on a tarmac round running the perimeter.
When I went home last weekend, I weighed in at 217lbs.
I probably need to reduce my lunch and dinner portion size. I don't do breakfast at the moment since beginning of September. I just protein shake during lessons, immediately after the gym to cover me to lunch.
I've started taking creatine again so that will habve induced some water retention.
Cardio
Harder am run
3.94 miles total in 35 minutes.
Again no HR monitor, but I wasn't dying. Hills made it a bit puffy cardio wise, other wise meh.
First mile was 9 min 40 pace, the miles after that were after that were around 8 min miles.
Average overall was 8 min 40. Ascent wasn't massive, but there is some up and downs, albeit on a tarmac round running the perimeter.
When I went home last weekend, I weighed in at 217lbs.
I probably need to reduce my lunch and dinner portion size. I don't do breakfast at the moment since beginning of September. I just protein shake during lessons, immediately after the gym to cover me to lunch.
I've started taking creatine again so that will habve induced some water retention.
23/10/21
Lifting
5 min run warm up
Stretch and foam roller
DL
8@70
5@120
5@150
5@160
5@160
5@165
5@165
5@165
Seated GMs
10@bar
20@15
20@15
20@15
FTCs
10 each side with nothing
10 each side with 10
10 each side with 10
10 each side with 10
Pull ups-red bad
10
10
5
5
Dips
10
10
10
Roll outs
17
20
Foam roller
So I started not feeling in the mood.
Deadlifts got me in the mood, although I had to stop myself from going particularly hard. Back felt fine and 165 throughout flew up.
But, I've still not forgiven myself from earlier on in the year so I'm restraining. I felt I could have done sets of 8 at 165/170 or 5's at 180, albeit it 180 would probably have been a grind given not having lifted that weight for a while. That would have probably proven too much for my lower back volume wise though so what's the point of injuring myself AGAIN.
I considered doing single legged squats etc, but by the time I got to roll outs (planned on 3 sets of 20, then 3 sets of 17, then just did 2 sets), I was very much meh, which given I should be doing some work was less than ideal.
I'll go hit the bag and go for a run tomorrow.
Lifting
5 min run warm up
Stretch and foam roller
DL
8@70
5@120
5@150
5@160
5@160
5@165
5@165
5@165
Seated GMs
10@bar
20@15
20@15
20@15
FTCs
10 each side with nothing
10 each side with 10
10 each side with 10
10 each side with 10
Pull ups-red bad
10
10
5
5
Dips
10
10
10
Roll outs
17
20
Foam roller
So I started not feeling in the mood.
Deadlifts got me in the mood, although I had to stop myself from going particularly hard. Back felt fine and 165 throughout flew up.
But, I've still not forgiven myself from earlier on in the year so I'm restraining. I felt I could have done sets of 8 at 165/170 or 5's at 180, albeit it 180 would probably have been a grind given not having lifted that weight for a while. That would have probably proven too much for my lower back volume wise though so what's the point of injuring myself AGAIN.
I considered doing single legged squats etc, but by the time I got to roll outs (planned on 3 sets of 20, then 3 sets of 17, then just did 2 sets), I was very much meh, which given I should be doing some work was less than ideal.
I'll go hit the bag and go for a run tomorrow.
24/10/21
Chilled out PM run on a treadmill.
Ran with the HR around 145 bpm.
4.5 incline and started at 8.5km/h and ended up towards the end (55 min) at about 7.2.
I think I did 6 and a bit km, but distance covered isn't really the point of this sort of LSD work.
Chilled out PM run on a treadmill.
Ran with the HR around 145 bpm.
4.5 incline and started at 8.5km/h and ended up towards the end (55 min) at about 7.2.
I think I did 6 and a bit km, but distance covered isn't really the point of this sort of LSD work.
02/11/21
Had last week basically off. Did a few runs but not worth noting. Just 20-45 min AM runs before work.
Gym
5 min warm up
Squat
8@60
5@90
5@100
5@105
5@105
5@110
5@110
OHP
10@bar
5@60
5@65
5@65
5@65
5@70
Seated GMs
2 sets of 20 @20
Had last week basically off. Did a few runs but not worth noting. Just 20-45 min AM runs before work.
Gym
5 min warm up
Squat
8@60
5@90
5@100
5@105
5@105
5@110
5@110
OHP
10@bar
5@60
5@65
5@65
5@65
5@70
Seated GMs
2 sets of 20 @20
03/11/21
Cardio
1 round warm up
2 rounds boxing on the bag
2 rounds hands and feet
Went to go run, but the gym was chockers (at 6 people limit), so went back and
3 rounds hands and feet
Bulgarian squats
3 sets of 10 each leg with 10kg sandbag across the shoulders
Ab wheel roll out
23
23
15
Leg raise
5
5 left to right and back
5
5 left to right and back
Fuck me leg raises are harder than I remember.
Cardio
1 round warm up
2 rounds boxing on the bag
2 rounds hands and feet
Went to go run, but the gym was chockers (at 6 people limit), so went back and
3 rounds hands and feet
Bulgarian squats
3 sets of 10 each leg with 10kg sandbag across the shoulders
Ab wheel roll out
23
23
15
Leg raise
5
5 left to right and back
5
5 left to right and back
Fuck me leg raises are harder than I remember.
Figured talking about getting pissed and the following topic weren't exactly compatible.
Got a FB messenger message from Christian on Thursday night telling me my old coach, Paul Taylor, had died on Sunday or Monday. Details are low and I'm not putting anything on FB yet as having been there with my dad, I'm not putting anything where (no offence to stalkers) people I might know or know them can see it.
I hadn't seen him in like 9 years I think since joining the military. I think it was back end of 2011 or maybe even 2012 when I popped down to see a show and saw him briefly.
Hell, it was only while looking for the below photo that I found out he stopped teaching the minotaur gym in 2013. I am very much out of the loop. It was only on Thursday that I realised he had turned 55 this year.
He was a important figure in my life, along with Taro (Tai) whom I have also not seen in coming up to a decade as well. Both, in hindsight (Tai more) took on a father figure to me after my own father died prematurely and unexpectedly when I had just (by 1 month) turned 20.
Rest in Peace Paul
Got a FB messenger message from Christian on Thursday night telling me my old coach, Paul Taylor, had died on Sunday or Monday. Details are low and I'm not putting anything on FB yet as having been there with my dad, I'm not putting anything where (no offence to stalkers) people I might know or know them can see it.
I hadn't seen him in like 9 years I think since joining the military. I think it was back end of 2011 or maybe even 2012 when I popped down to see a show and saw him briefly.
Hell, it was only while looking for the below photo that I found out he stopped teaching the minotaur gym in 2013. I am very much out of the loop. It was only on Thursday that I realised he had turned 55 this year.
He was a important figure in my life, along with Taro (Tai) whom I have also not seen in coming up to a decade as well. Both, in hindsight (Tai more) took on a father figure to me after my own father died prematurely and unexpectedly when I had just (by 1 month) turned 20.
Rest in Peace Paul
- Joined
- Apr 16, 2020
- Messages
- 445
- Reaction score
- 692
Sorry for your loss, mate. All the best.
Many thanks.
More a surprise then anything. Didn't know he had been ill. But then again, 10 years of nil engagement will do that.
09/11/21
Lifting
5 min warm up
Stretch
Squat
8@60
5@90
5@105
5@110
5@110
5@110
5@115
OHP
10@bar
8@40
5@60
5@65
5@70
4@70
4@70
4@70
3 sets of 20 ab wheel roll out
3 sets of 10 leg raise
3 sets of 6 pull up with yellow band assistance.
I'm going to do CV in the morning tomorrow and do some leg assistance work, namely bulgarian squats and try landmines.
Lifting
5 min warm up
Stretch
Squat
8@60
5@90
5@105
5@110
5@110
5@110
5@115
OHP
10@bar
8@40
5@60
5@65
5@70
4@70
4@70
4@70
3 sets of 20 ab wheel roll out
3 sets of 10 leg raise
3 sets of 6 pull up with yellow band assistance.
I'm going to do CV in the morning tomorrow and do some leg assistance work, namely bulgarian squats and try landmines.
10/11/21
Cardio
Bag work
1 round shadow box warm up
5 rounds bag; 2 hands, 3 both
1 round shadow box cool down
Row
4 k hard row.
Averaged 1 min 57 for first 2, drew it down to average 1 min 56 by the end of the 4 k.
No idea HR as monitor is being shit these days. It was high for bag and higher for row, although surprisingly the row was the total body fatique (and forearms) vice hard breathing (which is was as well unsurprisingly).
Fuck knows how I managed 8k at just a hair over 1 min 50. I was late 20's and about 30lbs lighter though to be fair (and significantly more trained than my fat middle aged OF3 level now). I also managed 4 x 1.5k row @ 1 min 44 average by the last set with 10 burpees and 1 (2?) minute rest in between. Makes me feel sick thinking about it.
Cardio
Bag work
1 round shadow box warm up
5 rounds bag; 2 hands, 3 both
1 round shadow box cool down
Row
4 k hard row.
Averaged 1 min 57 for first 2, drew it down to average 1 min 56 by the end of the 4 k.
No idea HR as monitor is being shit these days. It was high for bag and higher for row, although surprisingly the row was the total body fatique (and forearms) vice hard breathing (which is was as well unsurprisingly).
Fuck knows how I managed 8k at just a hair over 1 min 50. I was late 20's and about 30lbs lighter though to be fair (and significantly more trained than my fat middle aged OF3 level now). I also managed 4 x 1.5k row @ 1 min 44 average by the last set with 10 burpees and 1 (2?) minute rest in between. Makes me feel sick thinking about it.
13/11/21
Gym work
5 min warm up running
10 min or so stretching
DL
10@70
5@120
5@140
5@160
5@160
5@160
5@165
5@170
BW Dips
15
15
6
4
3
3
Seated GMs
15@bar
20@15
20@15
20@15
3 sets of 6 pull up with yellow band
Bulgarian squat with 10kg sandbag
10 left then right leg
10 same
10 same
Leg raise
15
5 left right
15
5 left right
Meant to do some ab wheel roll outs, try some landmines and maybe doing some FTCs. But lordy lordy I was knackered.
No breakfast for one thing doesn't help.
Gym work
5 min warm up running
10 min or so stretching
DL
10@70
5@120
5@140
5@160
5@160
5@160
5@165
5@170
BW Dips
15
15
6
4
3
3
Seated GMs
15@bar
20@15
20@15
20@15
3 sets of 6 pull up with yellow band
Bulgarian squat with 10kg sandbag
10 left then right leg
10 same
10 same
Leg raise
15
5 left right
15
5 left right
Meant to do some ab wheel roll outs, try some landmines and maybe doing some FTCs. But lordy lordy I was knackered.
No breakfast for one thing doesn't help.
15/11/21
Cardio
4 mile run. no HR as not bothered as I know it doesn't work on my watch.
First mile was 9 min 10
Second - 4th mile were around 8 min 10 - 8 min 30. Average overall was 8 min 34 so time total was 34 min 14.
Cardio
4 mile run. no HR as not bothered as I know it doesn't work on my watch.
First mile was 9 min 10
Second - 4th mile were around 8 min 10 - 8 min 30. Average overall was 8 min 34 so time total was 34 min 14.
16/11/21
Lifting
Stretch
Squat
8 @ bar
8@50
5@70
5@100
5@105
5@110
5@110
5@115
5@115
Legs feel fine. I'm more worried about my back and leaning forward in the hole.
OHP
10@bar
8@50
4@70
4@70
4@70
4@70
5@70
Single leg push press
Both legs at 60 (plates, not sure of what normal resistance is on top)
8; left leg, right leg
8; left leg, right leg
8; left leg, right leg
2 sets of 25 ab wheel roll out.
Lifting
Stretch
Squat
8 @ bar
8@50
5@70
5@100
5@105
5@110
5@110
5@115
5@115
Legs feel fine. I'm more worried about my back and leaning forward in the hole.
OHP
10@bar
8@50
4@70
4@70
4@70
4@70
5@70
Single leg push press
Both legs at 60 (plates, not sure of what normal resistance is on top)
8; left leg, right leg
8; left leg, right leg
8; left leg, right leg
2 sets of 25 ab wheel roll out.
17/11/21
Was supposed to go for a run around the perimeter (Collingwood) to see actually how far it is. given the last time me and rob did it was 10 years ago (during Phase 2, SEMC). Best time was just over 40 minutes. Looking at the map, I reckon it is 6 to 7 miles (THINK 10K). So doing that, in the dark, having not run it for so long, with lectures starting at 0810....I'll do it on completion of work when I have some light to work with.
I'm 10 years older, 28lbs heavier and less well trained than back then so...I need to allow some additional time for the run and some food before hand.
Edit; turns out it was 5.25 miles.
Managed it at a average pace of around 8 min 30.
Was supposed to go for a run around the perimeter (Collingwood) to see actually how far it is. given the last time me and rob did it was 10 years ago (during Phase 2, SEMC). Best time was just over 40 minutes. Looking at the map, I reckon it is 6 to 7 miles (THINK 10K). So doing that, in the dark, having not run it for so long, with lectures starting at 0810....I'll do it on completion of work when I have some light to work with.
I'm 10 years older, 28lbs heavier and less well trained than back then so...I need to allow some additional time for the run and some food before hand.
Edit; turns out it was 5.25 miles.
Managed it at a average pace of around 8 min 30.
Last edited:
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