Ians MT and PL log-2

29/05/22

Cardio

Got of the hill.
Had a coffee.
Had a van shit.

Went for a hour run; well just shy.
Tapped up my left foot near the blister hot spot. Didn't the right. Now the right has a blister in the same position. Amazing

Ended up doing a few hill repeats to get to 200m ascent total. The route up was 155m in a 1.5 mile slog. It had starts and stops as I was knackered from the poor nights sleep and I didn't expect it to be so...sloggy tbh. But there you go.
 
30/05/22

After yesterdays poor sleep and run, I didn't set a alarm by accident this morning. Needed the sleep I reckon anyway.
I'll use today as a admin / derig day as travelling north on Wednesday so need to sort stuff out.

Tomorrow morning wil be squats etc and Wednesday probably just a cardio morning.
 
31/05/22

Lifting

5 min warm up
Stretch

Squat
10@60
8@90
8@104 - belt onwards
8@109
8@109
8@112
8@112


Again the legs were fine. I reckon I could have done 8's at 120, but whats the point in trying to get to that when I could do a nasty to my back even with the belt. I'm hoping that as I get back in to it and the weight goes up, along with the additional back work I'll be doing, that I get more comfortable with higher weight without the belt.
The volume has also shot up there, so if I was stupid enough to jump it up, that total poundage during the session would be way up.

OHP
10@bar
8@50 - That was enough. The left pec didn't 'hurt' but I knew not to bother doing more.
I strained it last week, I think thursday. Its been 5 days. More time for other volume work.

GM
10@bar
10@50
10@60
10@60
10@60
10@60

Bulgarian Split Squat

Using the 20kg bar
8@bar
8@10
10@10
10@10
10@10

GHR / Weight hip thrust thing
10@bar
10@10
10@10
10@10

Leg raise
10 sort of dragon flag
15 just normal leg raise

I was going to do pull ups but, not only did I run out of time (was up at 0440 due to needing to start the day at 0800 vice 0830) but I also didn't want to risk that pec any more.
 
01/06/22

Cardio
1 hour 10 elliptical

Pull ups
8
8
8
8

25 leg raise

2 sets of 8 hanging leg raise
 
03/06/22

Lifting

5 min warm up

Stretch


DL
10@60
8@120
5@140
5@160
5@160
5@160
4@160 - Felt a weird stretch so knocked it on the head

GM
4 sets of 10 @ 20 - keeping it light after the above

Pull ups
5 warm up bw
3 sets of 5 @12
1 last set of 6 @ 12

Hanging leg raise
8
10
10
10

So travelled home yesterday
The MIL is here, so my house and more importantly my gear has all been fucked up.
So I ended up lifting in shorts that were both too short and would not stay up, so I was hitching the DL
rubbing on the leg and getting stuck) and trying to stop them from falling down. Luckily jubilee weekend so the gym was empty.

I've also got a spot thing that has built up with puss and fluid on my inner right thigh. It has just (2152) been stabbed with a kitchen knife after having rubbing gel put on it, both before and after. The wife is a nurse and pissing and moaning (and not in a fun way; a reason I had 5 hours sleep last night).

Tomorrows AM run with shorts that won't stay up and a sore thigh and annoying lower back / side will be so much fun.
 
Last edited:
5/06/22

Cardio and other

1 hr 20 elliptical machine

OHP
10 @Bar
10 @ 40 for 4 sets
Not heavy obviously but tested out the shoulder and again, not happy when it comes to dips. So just doing some lighter work.

Pull ups
5
6
6
6
6

Hanging leg raise
10
10
10
10
 
6/6/22

Cardio
1 hour elliptical

Bulgarian Split squat
3 sets of 10 @ 30

Pull up
6
7
7
7
...maybe 8. I forget

Hanging leg raise
10
10
10
10

I was supposed to do squats but I think I have strained the left side of my body from the poor DL's technique last week.
Same on the OHP and dips thing.
 
7/6/22

Cardio

Just went for a sedate 5 miler this morning. I need to get my HR monitor working again so I know what my HR is doing.

No real inclines, but need to keep to maybe 5 hours of CV work a week to build up so when I start doing hills I don't end up dying.
 
8/6/22

Up at 0450
Cycle to gym

Lifting

Squat
10@60
8@90
5@105 - belt onwards
5@110
5@115
5@115
5@115

Fine. Didn't feel difficult in the legs. Back felt a bit strained and the walkout for the 115 was mentally difficult, but the weight was easy on the legs tbh. I was also concerned about the left obliques I reckon after friday and the general concern from the last few days sine then.

GM
10@ bar
10@60
10@60
10@60

Just taking it easy and making sure I am not locking my legs out, but equally not in a 1/8 squat which I was doing previously as I thought that was required for GMs

OHP
10@bar
10@50 - thought ok, no issue with the left pec, lets not over do it.
10@50 - yeah I overdid it. I was going for 3 sets, but jumping to 50 for 10's was a silly mistake.

Hanging leg raise
10
10
10
10

Was rushing a little this morning to get stuff done to make a compressed turn around time.

Then did a full day and cycled home for 25 min in the rain.
 
09/06/22

Cardio

24 min cycle to gym

55 minutes elliptical trainer

Pull ups
6
7

Work

27 min cycle home.

Just working in my office currently prior to a skype call at 2000. Bed soon there after.
 
10/6/22

Knackered so day off and slept a whole 8 hours
 
11/6/22

Drove to gym
Ironically 5 minute jog to warm up
Stretch

DL
10@60
5@100
5@130 - that felt hard for some reason. My lower back was delicate and it was on my mind after last week
5@130
5@140
5@140
5@140

Delicate on my lower back. Also just felt knackered today.
Ended up sorting out my form and the 5's at 140 were fine. I realised I wasn't tensing so poor form.

OHP with just the bar
10
10
10
10
I wasn't really trying to do anything but get some blood flow. I was also not doing these in a single sitting. I was doing OHP and dips with weight off via a foot to progress the recovery and no overload.

Floor GHR - to try out
10@bar
8@30
10@30 - at this point I realised trying to keep myself up via my neck on a bench to get more ROM wasn't working
10@30
10@30

Bulgarian split squat
10@bar
10@bar
10@bar
Not anything to kill myself, just going through some of the motions for my legs

Pull ups
5@bw
5@12
5@12
4@12 - wanted 5x5 but on this set I realised my right pec (ie the other one) was starting to pinch for some reason.

Laying leg raise
25
20
20

Drove home
 
12/6/22

Cardio

Went for a 5 miler.
Didn't mean to run hard, but the wife was cycling so I had no music or podcast to listen to. So that it seems is enough for me to step it up.
Ended up doing 2 miles at around the 10 min mile pace, with the last 3 miles being around the 8 min 35 per mile pace.
Most of the 94m ascent was in the first 2 miles aswell.

Overall pace was 9 min 3s.

Ended up jogging another half mile or so back home but slowly.

Weighed in at 221lbs this morning.

Doh
 
13/06/22
Cycled to gym

Lifting

No warm up as 25 min cycle in
Stretch

Squat
8@60
8@90
8@105 - belt onwards
8@110
8@110
8@110

Felt fine. Legs were heavy and towards the end I was getting a real pressure headache. I sort of forgot to brace my core until I started wearing the belt again. Probably why I was getting a pressure headache.

GM
10@60 - real headache
5@60 - knocked it on the head mid set. Not worth it.

OHP
10@bar
10@40
6@50
6@50
8@50
8@50

I was again just testing out the left pec area. I did 3 sets of 10 BW minus dips with the OHP. The minus being, I was using my foot to take the weight off the upperbody to basically get blood flow. In the hole I could still feel a slight strain that would have been...bad, if I had tried to do too much depth with weight let alone volume.

Sacked off Single leg squats as lower back and just legs were not feeling it. Along with the pressure headache, all leading up to no.

Ended up doing 2 sets of 12 hanging leg raise and 2 sets of 10 hanging knee raise, with side to side lifts included.
 
14/6/22

Cardio

Pure aerobic work for 45 minutes. Did 4.68 miles, so nothing ground breaking
 
15/6/22

Cardio

25 min cycle to gym

1 hour 15 elliptical

Pull ups
9
9
8
6 + 2

Hanging knee raise
12
12
12

Work

25 min cycle home
 
16/06/22

Cycle to gym

Stretch

DL
10@60
5@120
5@140
5@150
5@160
5@160
2@160 -my right bicep really didn't like the previous set, so gave it a go with opposite grip. Did 2, felt off, tried for 3rd and called it as that would have been a mistake.

OHP
10@bar
8@40
8@50
8@55
8@55
8@60
8@60

Just trying to get the left pec to not get strained and get back to 70 for 5's

Single leg squat - bulgarian
10@bar
6@40
6@40
6@40
8@40

Gave the heavier weight a go.

GHR bridge thing
3 sets of 8 @ 40 - the hams!

Hanging knee raise
3 (4?) sets of 10

Cycled home for 35 minutes to WFH today.
 
Been away having a family holiday in north wales in the van.
Went on a few hikes and carried the 37lb 3 year old mostly up and down moel elliio, so there was that weight training and cardio.
 
27/06/22

Cardio
While in North Wales, went for a AM run.

Ended up starting off at sub 9 miles and upped the pace so that my overall average for 5 miles was 8 min 37.
The last 2 miles were around 8 min 25 per mile.

Running one way (8 min 50 ish pace) was in to the wind. Running back was the faster lap times.
Didn't feel exhausted by the end so much as lactic fatquie. Although breathing was tight (not asthma attack tight),
 
28/06/22

AM run

Went for a 4 miler around the hills back home.
Average pace was like 10 min with change as I included that bloody hill to the top highwaymans road. Ascent was 127m.
 
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