Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
02/09/2008
Cardio
Bed at 12am, up at 5.30am, hyde park again for a lesser distance and time, then back to the hotel for breakfast before work.
I was going to go to the gym afterwards, but I was so tired and had a better offer from the gf so that I ended up staying in
Cardio
Bed at 12am, up at 5.30am, hyde park again for a lesser distance and time, then back to the hotel for breakfast before work.
I was going to go to the gym afterwards, but I was so tired and had a better offer from the gf so that I ended up staying in
03/09/2008
PL
Right, so got to gym with a plan of what to do, ZDL with some front squats and then some dips.
So got straight to it
ZDL
6@60
5@80
5@90
4@100- went down and was about to come up for number 5 and my lower back, right at the base went crunch. Got up and felt stiff and a dull pain in my lower back, gave it a break and did some stretches, got stiffer. Did 14 pull ups in teh sith then removed all the weight from tge bar and set it up for frotn squat. Got just the bar in position and my lower back protested (a 20kg bar).
Though fuck it, I'll do some cycling and give the back a rest. 1 minute and I decided bad move because it was hurting sitting down (like now).
So.....sacked in and fucked off home.
So yeah....bugger
It doesn't feel that bad if I stick my gut out but we'll see how it is tomorrow.
My bad though, should have warmed up before diong ZDL. Mentally I'm used to my lower back taking a lot of punishment from the get go, but my workload isn't as good as high as it used to be (the zdl went finem I was going to rest then exploding off the ground, maybe that was what did it, that 5th rep I went to explode and my back was still cold).
I know there's nothing that wrong with it, but I don't fuck about with the lower back (although I did think twice about not trying another rep on the ZDL and the frotn squats). A few days and it'll be fine (which is annoying because I had the next 4 days planned out).
edit- I took a teaspoon of cissus upon walking through the door
PL
Right, so got to gym with a plan of what to do, ZDL with some front squats and then some dips.
So got straight to it
ZDL
6@60
5@80
5@90
4@100- went down and was about to come up for number 5 and my lower back, right at the base went crunch. Got up and felt stiff and a dull pain in my lower back, gave it a break and did some stretches, got stiffer. Did 14 pull ups in teh sith then removed all the weight from tge bar and set it up for frotn squat. Got just the bar in position and my lower back protested (a 20kg bar).
Though fuck it, I'll do some cycling and give the back a rest. 1 minute and I decided bad move because it was hurting sitting down (like now).
So.....sacked in and fucked off home.
So yeah....bugger
It doesn't feel that bad if I stick my gut out but we'll see how it is tomorrow.
My bad though, should have warmed up before diong ZDL. Mentally I'm used to my lower back taking a lot of punishment from the get go, but my workload isn't as good as high as it used to be (the zdl went finem I was going to rest then exploding off the ground, maybe that was what did it, that 5th rep I went to explode and my back was still cold).
I know there's nothing that wrong with it, but I don't fuck about with the lower back (although I did think twice about not trying another rep on the ZDL and the frotn squats). A few days and it'll be fine (which is annoying because I had the next 4 days planned out).
edit- I took a teaspoon of cissus upon walking through the door
Na it'll be fine, just annoying because I was goign to start doing some more volume work and had quite a bit of stuff planned for today (I even took some eca and was drinking coffee up until 7.20).
Just annoying that I couldn't even get some fitness work in
I think my barbell complex work for tomorrow is out, but maybe it'll just inflame a bit and still be ok to bike ride on.
We'lll see
i wonder if I have any anti inflammatorys kicking about
Just annoying that I couldn't even get some fitness work in
I think my barbell complex work for tomorrow is out, but maybe it'll just inflame a bit and still be ok to bike ride on.
We'lll see
i wonder if I have any anti inflammatorys kicking about
Pop over to D&S
I'm running low on cissus which is annoying.
They say use a attack dose of 8-15g a day for a couple of weeks and then go to a normal 3-5g a day dosage. I tend to wait until I'm injured then attack it dose it
I'm running low on cissus which is annoying.
They say use a attack dose of 8-15g a day for a couple of weeks and then go to a normal 3-5g a day dosage. I tend to wait until I'm injured then attack it dose it
F
Fozzy1
Guest
DEVILsSON recommended Cissus to me, helped my wrist alot when i injured it.
~Foz
~Foz
I bought a kilo a couple of years back (2*500g) and dosed up heavily when I twisted my ankle in a fight (and carried on for the rest of the fight., 4 1/2 rounds later).
It 'seemed' to help, but I haven't done that to my ankle before so have nothign to judge it against.
How much did you dose with foz?
It 'seemed' to help, but I haven't done that to my ankle before so have nothign to judge it against.
How much did you dose with foz?
F
Fozzy1
Guest
oh i forget the dosages mate, but I did the same overload principle with it, taking like 3x the recommended dose. Seemed to help, but its one of those things.
~Foz
~Foz
I might take a bit more, I'm only taking 2 teaspoons a day and I noticed the density is less then I thought 9it's only 500mg per 1/4 teaspoon). So I'm probably going to double what I'm taking to get 8g, I 'think' that'll be enough. Devil isn't about that much these days is he?
F
Fozzy1
Guest
he is around infrequently, but often enough. He updates his log all the time but hes off doing his academy training.
~Foz
07/09/2008
Cardio
Didn't get much time so had to start stepping up the sprints sooner but with my lower back still twingnig I couldn't run, so I ended up doing a god forsaken number of sprints of varying length on the spin bike.
I do remember doing about 10 min warm up and maybe 4 at 40 seconds, 1 at 60 non timed, 1 at 60 timed and a few sets of 15s.
Then I ended up doing a 15 s on 5 s on for 6 sets thing that was timed. Then I legged it to the gf's on me bike.
Cardio
Didn't get much time so had to start stepping up the sprints sooner but with my lower back still twingnig I couldn't run, so I ended up doing a god forsaken number of sprints of varying length on the spin bike.
I do remember doing about 10 min warm up and maybe 4 at 40 seconds, 1 at 60 non timed, 1 at 60 timed and a few sets of 15s.
Then I ended up doing a 15 s on 5 s on for 6 sets thing that was timed. Then I legged it to the gf's on me bike.
09/09/2008
Lifting
Back still sore so no good lifting
5 min row, light to see how the lower back is. Seemed ok rowing
Pull ups
5
5
5+10kg for 3 sets. Last one was a 4 and then a 1 though. Annoying because I ended up letting go. On the other 2 sets the 5th was a bugger but I hung on throughout the set. Every single rep was from a 2-3s dead hang (arms fully locked out, shoulders up high and under tension).
5@bw
The weighted belt they have is good. I wish I knew where my maximuscle one was. I had to wait, admitedly not long, to get the gyms belt.
Dips
6@bw
5@25 for 3 sets. All the way down until full stretch in shoulders per rep. First set locking out the 5th was difficult, but the 2nd and 3rd sets felt ok. Next time will be 27.5 for 5, then I'll shoot for 30 before I drop down to 25 and go for some 8's
Shrugs-careful because of lower back
8@40
8@60
8@80
8@90
20s hold@100
10 min bike ride. 5 min warm up on spin bike when it became available and then 8 tabata intervals.
I downloaded a torrent file that is set up with about 15 different interval mp3 tracks, varying in length and rest. There are some taku interval sets in line with the article he did (phase 1 2 and 3 A and B), tabata rounds 6, 8, 12, and 32 with some MMA ones that are 10 tabata's with 1 min rest for 5 rounds (5*5 rounds with 1 min rest).
Some cross fit rounds on there as well (for example 2 min on, 90s off for 5 rounds and variations with the hardest one being 5 rounds of 3 minutes with 30 s rest. All of those cross fit ones have a beep every 30s).
Very handy. I might burn to a few discs and leave them at the thai boxing gym
5 min warm down
50 sit ups to test the back and some back raises off the ground. Not too bad, bit sore today
edit- I'm going to try and get up to 20 bike tabatas and see how my back goes and start getting some running tabatas in.
I have bought myself a forerunner 305 minus (I think) the HR monitor off ebay (damn you ebay for taking money i don't have). So when I get that and work out how to use it I will start doing some timed runs and try and get some 400 m trail runs with interval settings on
Should be........'fun'. If it doesn't have a HR belt, I will be annoyed but think twice about getting one. The thing is
Lifting
Back still sore so no good lifting
5 min row, light to see how the lower back is. Seemed ok rowing
Pull ups
5
5
5+10kg for 3 sets. Last one was a 4 and then a 1 though. Annoying because I ended up letting go. On the other 2 sets the 5th was a bugger but I hung on throughout the set. Every single rep was from a 2-3s dead hang (arms fully locked out, shoulders up high and under tension).
5@bw
The weighted belt they have is good. I wish I knew where my maximuscle one was. I had to wait, admitedly not long, to get the gyms belt.
Dips
6@bw
5@25 for 3 sets. All the way down until full stretch in shoulders per rep. First set locking out the 5th was difficult, but the 2nd and 3rd sets felt ok. Next time will be 27.5 for 5, then I'll shoot for 30 before I drop down to 25 and go for some 8's
Shrugs-careful because of lower back
8@40
8@60
8@80
8@90
20s hold@100
10 min bike ride. 5 min warm up on spin bike when it became available and then 8 tabata intervals.
I downloaded a torrent file that is set up with about 15 different interval mp3 tracks, varying in length and rest. There are some taku interval sets in line with the article he did (phase 1 2 and 3 A and B), tabata rounds 6, 8, 12, and 32 with some MMA ones that are 10 tabata's with 1 min rest for 5 rounds (5*5 rounds with 1 min rest).
Some cross fit rounds on there as well (for example 2 min on, 90s off for 5 rounds and variations with the hardest one being 5 rounds of 3 minutes with 30 s rest. All of those cross fit ones have a beep every 30s).
Very handy. I might burn to a few discs and leave them at the thai boxing gym
5 min warm down
50 sit ups to test the back and some back raises off the ground. Not too bad, bit sore today
edit- I'm going to try and get up to 20 bike tabatas and see how my back goes and start getting some running tabatas in.
I have bought myself a forerunner 305 minus (I think) the HR monitor off ebay (damn you ebay for taking money i don't have). So when I get that and work out how to use it I will start doing some timed runs and try and get some 400 m trail runs with interval settings on
Should be........'fun'. If it doesn't have a HR belt, I will be annoyed but think twice about getting one. The thing is
F
Fozzy1
Guest
when are you going to the army fella?
~Foz
~Foz
I'm still waiting for the main board mate. They STILL haven't sent the date through, checking my background and whatnot still.
I'm hoping January, but the cut off is mid november and I would think up until the middle of october is booked up now and I'm away for the latter part of october on holiday.
It's going to be May at this rate, which means I will be 26 on entering
. Then again I have decided if I get a place I'm going to give my notice in after I get my xmas bonus here and enjoy myself until may, maybe even going to thailand and relaxing for a few months prior to may. I probably won't ever get a chance to fight at the same level again when I join up (I'll be in my 30's when I come out, if I do), so migh as well make the most of it.
I'm hoping January, but the cut off is mid november and I would think up until the middle of october is booked up now and I'm away for the latter part of october on holiday.
It's going to be May at this rate, which means I will be 26 on entering
. Then again I have decided if I get a place I'm going to give my notice in after I get my xmas bonus here and enjoy myself until may, maybe even going to thailand and relaxing for a few months prior to may. I probably won't ever get a chance to fight at the same level again when I join up (I'll be in my 30's when I come out, if I do), so migh as well make the most of it.11/09/2008
Cardio
I was going to do some pure aerobic work and then some cycling sprints. After about 10 min. I got to about 5 and the khan KO came on so I watched that. I was going to get off and ended up watching a 12 round fight that was on instead against 2 light featherweights.
So...a hour on the eliptical and 10 minutes on the bike with no sprint work
Cardio
I was going to do some pure aerobic work and then some cycling sprints. After about 10 min. I got to about 5 and the khan KO came on so I watched that. I was going to get off and ended up watching a 12 round fight that was on instead against 2 light featherweights.
So...a hour on the eliptical and 10 minutes on the bike with no sprint work
