Ians MT and PL log-2

18/11/21

Lifting with Mike B

DL
10@60
5@120
5@140
5@160
5@160
5@160
5@170

OHP
10@bar
8@50
5@60
4@75
4@75
4@75
4@75
5@75

Was only supposed to do 3's to see how it felt. It didn't feel too bad so did 4's

Ab wheel roll outs
25
25

Pull ups with yellow band
7
7
 
22/11/21

Lifting with Mike B

5 min jog warm up

Squat
10@bar
8@50
5@70
5@90
5@110
5@110
5@115
5@115
5@120 - was going to do 3 but felt comfortable enough

OHP
10@bar
8@40
5@70
2@80
3@80 with some leg drive on 3rd rep
3@80 with more leg drive on 3rd rep - and slowly lowered down after 3
2@80

Bulgarian Squat
10@bw
6@random weight bag
8@random weight
8@random weight
8@random weight
 
24/11/21

Cardio

Row
1 k warm up

Stretch
5k fast row

First 2 k was with a average 1 min 58
Next K I dropped it down to 1 min 57.5
Over the last 2 k, managed to drive it down to a average of 1 min 56.5. The last 500 was at a sub 1 min 50 pace

Sit up on a bench thing
10
10
10
 
26/11/21 - 0600 in the gym, so up at 0520 for coffee and shit

25th off due to a rest and a massive curry on pm of 24th

Lifting

5 min run

Stretch

Squat
10@bar
8@60
8@80
8@90
8@90
8@100

Seated GM
3 sets of 15 @ 10

Pull ups
6
6
6
7

Dips- narrower than normal
10
10
10

Leg raise
10
7 left to right and back

10
7 left to right and back

Then 4 hours kicking about in mess, drinking coffee and mucking around until I got the bus back to the airport and flew home.
Got home at 2000 as of yesterday.

Just back to site after 4 ish hour drive to then do some revision (/updating training log) and iron and drive over to BRNC tomorrow for HoDs course.
 
31/11/21

Lifting

Squat
10@bar
8@80
5@90
5@110
5@110
5@110
5@110

OHP
10@bar
8@60
8@60
8@60

2 sets of ab wheel roll out of 20
1 set of 10 leg raise with 5 side to side

Pull ups
5
5
5
 
02/12/21

Lifting

Squat
10@60
8@90
8@100
8@100
8@100

Dips
10
10
10

Landmine
15@bar
15@20
15@25
15@25

Both Tuesday and Thursday were done after 6 ish hours sleep and while either drunk still or at least very much hungover
 
3/12/21

Cardio
Just a bimbling run around BRNC to get it in before probably never going back again.
 
08/12/21

Revision actually started for end of course board next week so cutting back on phys.

Cardio
2 3 min rounds shadow boxing; 1 min rest
5 rounds on the bag; 1 min rest. Mainly legs and set up hands/light hands - no gloves
1 round shadow warm down

2 sets of 25 ab wheel roll out

Leg raise
15 up
5 left and right and left
15 up
5 alternate sides
 
9/12/21

Lifting

5 min warm up job
Stretch

Squat
8@60
8@90
8@105
8@105
8@105

OHP
10@bar
8@50
7@65
7@65
8@65

Pull up - yellow band
9
9
4
4
 
8/1/22

Mainly spent the last few weeks either visiting family or at present, packing up the house to move north.
Went for a walk/run Saturday morning with the new kifaru quandary purchase with a block of 10kg ice in the pack to see how it felt.

On a side note; when playing with the boy he started using one of my ab wheels just mucking around.
Gave a standing rollout a go, managed one.
Following day, managed a single.

A few days ago I managed a double. And on carpet.

Generally quite surprised, although my back was not happy this morning.
 
Moved so done a few runs around the local area that I remember,
Those hills seem to have grown since I was last here and so have I (220 as of 25th Jan).
Not annotating the runs on here just yet, but have the GPS info or garmin as a reference point for later.
 
Did the assessment mark 2 on 25th Jan. Sad face.
 
Spent 27-30 in the van away with the wife and boy exploring some of the back roads. Will do the same this weekend. So no weekend training really for now.
 
31/01/22

Cardio

Hill run.
I've not even tried the run with 350m constant up hill yet. That will take me a few weeks to pluck up the courage to get to.
 
01/02/22

Lifting
Drove

5 min row warm up

Stretch

Squat
10@60
4x5@90. Hamstring was sore at the end of the last rep so didn't risk it. Not lifted since December.

OHP
10@bar
8@40
5x5@60

Bulgarian Squat @BW - 3 sets of 10 each leg.

3 sets of 10 ab wheel roll out
 
02/02/22

Cardio

Cycled the 5 miles to and fro. Although coming back was further and up the hill out of north gate.
 
3/02/22 - 39 bday

Drove to gym

5 min warm up row

DL
10@bar
8@60
8@110
5x5 @130

3 sets of 8 BW dip

3 sets of 8 pull ups with red band

3 sets of 15 leg raise
 
4/02/22

Cardio

Meant to run but tired legs and lower back
Ended up putting 10kg of water and another 2 x 40Oz in metal bottles and just went for a hour hilly walk basically where I run
 
5-6 Weekend family time.
6th was a walk around a loch as overlanding (van camping) Friday and Saturday night.
The walk entailed maybe 4 miles with a 40lb asleep child on my back. A few hills involved but 'mainly' on a forest track.

Snow x much and my wellies with helly hansen baselayer on upper body.
 
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