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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
I've left a bottle of drain cleaner there now
One of the bottles that will dissolve hair in 15 minutes :redface:
12/12/2008
Cardio
Got up early and did a spin class at the gym. Yeah I know, but my HR got to around 178 for a prolonged period and I was wearing a hoodie and running bottoms because it is fucking frosty out and I walked to and from the gym. Lost about 2 litres in 45 minutes (30 min was sprint on and off and the last 10 was progressive hill climb. 5 min cool downa nd stretch).
Wore the HR monitor so we'll see what the average was.
I should have set it to take a reading every 10 min, but oh well
Cardio
Got up early and did a spin class at the gym. Yeah I know, but my HR got to around 178 for a prolonged period and I was wearing a hoodie and running bottoms because it is fucking frosty out and I walked to and from the gym. Lost about 2 litres in 45 minutes (30 min was sprint on and off and the last 10 was progressive hill climb. 5 min cool downa nd stretch).
Wore the HR monitor so we'll see what the average was.
I should have set it to take a reading every 10 min, but oh well
13/12/2008
Cardio
Went to do some squats, but people in the squat rack, so rowed lightly (6k in 25 min level 10, only really picked it up towards the final 5min).
Then did 3 sets of
15 reps @ 30kg of clan and press
10 reps per arm of 20kg DB swings
3 minutes on the bike to cool off
Cardio
Went to do some squats, but people in the squat rack, so rowed lightly (6k in 25 min level 10, only really picked it up towards the final 5min).
Then did 3 sets of
15 reps @ 30kg of clan and press
10 reps per arm of 20kg DB swings
3 minutes on the bike to cool off
14/12/2008
Cardio
Got up early to do some quick work
5-10 min warm up on the bike
3 sets of 3 min
30s burpees, 15 usually, 5 without the jump, 5 with, 5 without
30s one arm, 30s the other of 12kg clean and press (about 15 each arm), 30s of pp with 30kg, 30s of each arm swing (same format, 30s left arm, 30s right), 12kg again. Final 30s was byrpees.
One minute rest
A few minutes cool down on the bike
Cardio
Got up early to do some quick work
5-10 min warm up on the bike
3 sets of 3 min
30s burpees, 15 usually, 5 without the jump, 5 with, 5 without
30s one arm, 30s the other of 12kg clean and press (about 15 each arm), 30s of pp with 30kg, 30s of each arm swing (same format, 30s left arm, 30s right), 12kg again. Final 30s was byrpees.
One minute rest
A few minutes cool down on the bike
16/12/2008
Cardio
Cycled to gym
10 minute on th spin bike to warm up
1k row to losen up the shoulders
Had dan there so did something different
First off I did 15 burpees (12 with a pull up, last 3 just jumping), then 10 clean and press with 30kg while dan was doing 500m sprint row on level 8 on the C2.
Then we swapped, so the time of clean and press was dictated by the speed of dan rowing the 500.
1 min rest
3 sets in total.
10 min cycle to cool off
I then did 50 sit ups
25 back extensions
Cardio
Cycled to gym
10 minute on th spin bike to warm up
1k row to losen up the shoulders
Had dan there so did something different
First off I did 15 burpees (12 with a pull up, last 3 just jumping), then 10 clean and press with 30kg while dan was doing 500m sprint row on level 8 on the C2.
Then we swapped, so the time of clean and press was dictated by the speed of dan rowing the 500.
1 min rest
3 sets in total.
10 min cycle to cool off
I then did 50 sit ups
25 back extensions
SmashiusClay
Avatar of Cyttorak
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Hey mate, wrt your facebook message: I haven't heard anything from the army and they're just waiting for my wrist to be fully mobile, so as I'm waiting I'm applying for jobs.
Had an interview yesterday in Enfield, that's round by your manor right? What's the area like and how bad is housing prices round that chunk of northern london?
What did you end up deciding after your board btw, I remember you saying it didn't go as planned but never heard anything else from you.
Had an interview yesterday in Enfield, that's round by your manor right? What's the area like and how bad is housing prices round that chunk of northern london?
What did you end up deciding after your board btw, I remember you saying it didn't go as planned but never heard anything else from you.
Enfield is like 20-25 miles from me mate. Been there...maybe twice so can't really comment.
I don't think it's 'bad', not compared to luton.
I haven't decided yet mate, I haven't had my feed back from the engineers yet! I may change to the royal anglian soon. They have been really bloody helpful. A week before I received my letter from the engineers saying they would be sending me out a breakdown of the report, the anglians wrote to me saying basically chin up (I made an impression with the major I spoke to apparently, so they were keeping an eye out on my result), so I rang them and had a half hour chat with their current recruitment captain.
Sound fellas
I'm going to have to call them like today now, I've been waiting since, well my board was the 11th-14th Nov.
I want to try again for May/June, however I'm thinking of TA as a private for a year or two for some more experience. I'd be in before 28 then.
It's all very annoying how it's not progressing
edit- As you can see, I'm now working on my phys a lot more, then I can tick over with current affairs and try not to kill my main person for the plan ex
17/12/2008
MT
Bit of mucking about on the double end bag to get shoulders warmed up.
3 round shadow box warm up, 10 normal press ups, 10 wide, 10 L shape, 10 L shape and a few diamond at the end of each round.
3 rounds holding
3 rounds hitting
2 rounds holding
2 round hitting
Every round started with a 10 kick warm up both sides and after the round finished it was 1 minute of something. For the first 2 rounds (3), it was power kicks. At the end of the 3rd it was 4 straights left hook right straight and then 4 straights left uppercut right straight continuously.
End of the 2 rounds for the second sequence was power shots and then on the last round, block kick for a minute (left block right mid, right block left mid).
MT
Bit of mucking about on the double end bag to get shoulders warmed up.
3 round shadow box warm up, 10 normal press ups, 10 wide, 10 L shape, 10 L shape and a few diamond at the end of each round.
3 rounds holding
3 rounds hitting
2 rounds holding
2 round hitting
Every round started with a 10 kick warm up both sides and after the round finished it was 1 minute of something. For the first 2 rounds (3), it was power kicks. At the end of the 3rd it was 4 straights left hook right straight and then 4 straights left uppercut right straight continuously.
End of the 2 rounds for the second sequence was power shots and then on the last round, block kick for a minute (left block right mid, right block left mid).
19/12/2008
Cardio
45 minute spin class
Yeah I know, fuck off.
The main thing is my heart rate went up to about 176, but was hovering 160 whenever I looked at it.
I'll look at the average when I get home
On a side note- when I put on the HR monitor it read at 38bpm. It went up to 42 when i started walking.
I think it may be slightly wrong. I'll check it at some point.
Cardio
45 minute spin class
Yeah I know, fuck off.
The main thing is my heart rate went up to about 176, but was hovering 160 whenever I looked at it.
I'll look at the average when I get home
On a side note- when I put on the HR monitor it read at 38bpm. It went up to 42 when i started walking.
I think it may be slightly wrong. I'll check it at some point.
21/12/2008
'PL'
A bit of spin bike to warm up
Front squat
8@40
8@60
8@80
2@90, I actually missed the final one for a triple. I need to practise front squats, I was leaning forwards and was trying to lift the bar to keep it there with my middle finer. Not good
8@40
SOHP
8@40
5@50
5@55
5@60
Isn't it crap how my lower body drops strength so quickly, but my upper body not so much. My best has been [email protected], so the drop isn't massive.
Bulgarian split squat
Both legs and 2 DB
Tried 10 in both hands, didn't get one rep from the bottom position, so...going to build up to it.
8@4kg
8@6
8@6
Lower ROM standing roll outs
3 sets of 10. Need to strength my lower back, it starts to ache by the last set.
Work capacity
100 swings with a 20kg DB
Right hand 10, Left hand 10 * 5 sets.
Time taken - 4 minutes 39. I'll try and get it to sub 3 min 30 before I up the weight
5 min to cool off
edit- I do believe I'm going to have to get myself doing atleast 1 strength based workout per week
'PL'
A bit of spin bike to warm up
Front squat
8@40
8@60
8@80
2@90, I actually missed the final one for a triple. I need to practise front squats, I was leaning forwards and was trying to lift the bar to keep it there with my middle finer. Not good
8@40
SOHP
8@40
5@50
5@55
5@60
Isn't it crap how my lower body drops strength so quickly, but my upper body not so much. My best has been [email protected], so the drop isn't massive.
Bulgarian split squat
Both legs and 2 DB
Tried 10 in both hands, didn't get one rep from the bottom position, so...going to build up to it.
8@4kg
8@6
8@6
Lower ROM standing roll outs
3 sets of 10. Need to strength my lower back, it starts to ache by the last set.
Work capacity
100 swings with a 20kg DB
Right hand 10, Left hand 10 * 5 sets.
Time taken - 4 minutes 39. I'll try and get it to sub 3 min 30 before I up the weight
5 min to cool off
edit- I do believe I'm going to have to get myself doing atleast 1 strength based workout per week
23/12/2008
Didn't go training, felt fucking aweful, still do.
I'm sitt here at fucking work though. Fun fun fun. Just me, ****s.
20/12/2008- went hill walking. Forgot to add but fuck it, not really training
Didn't go training, felt fucking aweful, still do.
I'm sitt here at fucking work though. Fun fun fun. Just me, ****s.
20/12/2008- went hill walking. Forgot to add but fuck it, not really training
F
Fozzy1
Guest
this just seems weird Ian, I used to do these when I was on WS4SB1 program, and doing them with 35kg DB's was easy. How are you having trouble with 4 and 6kg DB's? I know you're not that weak.
~Foz
F
Fozzy1
Guest
Could be a technique thing. I've never done single leg squats before. When I tried with 10kg a hand, I went down and just couldn't get any drive out of the hole.
I put say the left foot on a bench and squat down so that the supporting legs' knee touches the ground, then I come back up, correct?
I did these but my knee touched the ground
YouTube - Bulgarian Squat
Like this guy
YouTube - Bulgarian Squats
