Ians MT and PL log-2

Standard said:
7.5% a year is pretty solid, i'm up about 7% over 2 years and Fatty just took a cut of 10% last week.
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I think because of the company I'm working at, it sounds like more then it is.

Bare in mind between just the executive director and managing director, the monthly taking home wage (minus the money taken out of the company by one which is at 4* his salary) is
 
Ian Coe said:
Oh yeah, got a 15% pay raise last friday (getting paid on the wednesday means I have to wait a month to see it).

edit- I saw that, considering I haven't had a pay rise since starting, it only equals out to 7.5% per year, which isn't that good at the end of the day.
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congrats man :-) money increase is still more money!

~Foz
 
Ian Coe said:
Oh yeah, got a 15% pay raise last friday (getting paid on the wednesday means I have to wait a month to see it).

edit- I saw that, considering I haven't had a pay rise since starting, it only equals out to 7.5% per year, which isn't that good at the end of the day.
Click to expand...

It's not nothing, especially the way things are at the moment. My review is in a few months... will be very interesting to see what happens.
 
Whilst true on all of the above, I had a moment after work with the boss.

I told a single work colleague I received a pay rise and she has apparently told everyone (about 5 other people). At the end of monday I was told he was disappointed in me.

After a bit of tooing and froing while I was without this information of my colleague, I went to go and said to him if my integrity was being questioned he should recind the pay raise and I wouldn't contest.

Tooing and froing again and he basically said I'm keeping it because he thinks I've earnt it, however I need to prove myself to keep it and to attain another one.

So...what the hell was that all about. I'm starting to wish I didn't receive it.

Fucking work colleagues.
 
30/03/2009

Cardio

55 minutes of HR based work on elliptical.

The last 25 minutes was a HR average of about 160, last 10 being 165.
Overall including warm up, it was 155.

Distance covered was 3.91 and average work was 242 watts
 
31/03/2009

MT

SB
2 full techniques rounds

Held pads

5 2 minute rounds of pad work, 1 minute rest being active. So first was teeps, 2nd was knees, 3rd teeps, 4th knees and 5th knees. 30s rest then 2-10-2 punches, 3 sets of 10 at the end of the pyramid. 20 Shoulder raises, 30 knees.
1st round was boxing. Before that, started off 10 kicks each leg.
2nd was legs
3rd was full
4th was knees and boxing
5th was full

So 16-17 minutes on the trot

Collapsed for a bit, then went into sparring
I know I did about 8 3 minute rounds back to back with usual 1 minute rest.

I feel not too bad today, I have energy and not feeling that drained, but the mental side of things (eyes feel really fucking heavy) is there so having today off.

edit- forgot to add I did 15 pull ups at the end of the session. The last 3-4 were from a rested deadhang (mainly because my strength was going). Didn't let go though obviously.Someone put a towel over the bar, that definitely helped my grip.
50 yes's, 50 no's and 50 ear to ears off the ring for extra ROM
 
02/04/2009

Lifting

5 minutes bike to warm up

Squat
8@60
5@80
5@90
5@95
5@100
3@105
5@110

Front squat
36@60
3@80
1@90

GM
6@40
6@60
6@80

Conditioning
16kg DB
Same as normal, 20 swings down to 2 and increasing burpees. Only went up. Got to 16 burpees and felt absolutelly fucked (drained).
18 was pure no press up and the 20 was 10 with and 10 without.


I feel fucked. i think I have a virus or under recovered. I haven't really eaten much the last weel (compared to normal) and I'm away on RT weekend one in about 8 hours, so I need to recover (ie eat a lot).

I've had about 3g of vitamic c in the last 4 hours (2 large 1.5 doses)
 
Was away friday and saturday.
Saturday got back feeling rough and slept for about 17 hours (after only 4 1/2 hours sleep friday-saturday).
Worked monday, tuesday off because of being ill.

I'm going to have this week off and try and recover. I just feel exhausted at the moment. There's a virus going around but I just feel fucking lazy for not training. Hate it.

I should really note and stick to rest weeks. I don't think I've had a rest week/deloading week since January
 
I usually do anyway

I've just finished my 3rd pint while being at work for 3 1/2 hours
 
09/04/2009

Cardio

Light cardio on thursday. 40 minutes with HR averaging 147
 
12/04/2009

Cardio

Helping sis move and feeling better so went for a very long run (I think 50 minutes-1 hour) around salisbury, up and down hills and through farm land. Seriously nice sunday run with the warm weather out in force. Listening to halo book one. Bliss
Rest of holiday weekend, wank.

On a side note- saw a deer and adder while taking dogs for a walk on the monday.

Now tuesday, going thai tonight. Will be painful I think.
 
14/04/2009

MT

2 rounds shadow boxing to warm up

Held for 5 rounds

Hit for 5.
2 minute rounds, 1 minute 'rest' being alternatively teep and grab knees.
At the start of round 1, 10 kicks both sides. At the end of round 5, 10 kicks both sides. Then 30 grab knees, then 2, 4, 6, 8, 10 10 punches, 10 OH arm raises, 10, 8, 6, 4, 2, 1, 1 punches, 10 OH arm raises.

So all in all, maybe 18-20 minutes non stop work.

The rest I had made me feel fresher, although I did begin to fatique around the mid point of round 4


Lots of sparring
 
15/04/2009

In london for conference

Went for a run. Absolutely fucked me. It wa start stop at a slow pace. Total distance was 4.25 miles, pace being 7 min 55 average, but I stopped and walked a lot.
 
16/04/2009

AM

Prior to working, I did 3 1 min 30s rounds with 1 minute rest.
30s burpees, 30s shadow boxing, 30s burpees. I only managed 10-11 burpees per 30 seconds (full press up and about a foot jump).


PM

50 minutes elliptical working on HR. Not sure on average yet, will check forerunner later.

I'm supposed to be lifting tonight, might skip it. Tired and worn out.
 
17/04

Felt knackered, so ended up walking to gfs and taking a long route. About 7-8 miles

18/04/2009

3 hours walking with a pack on back from gf's. Some bits running, but mostly enjoying the sun shine.
 
19/04/2009

Lifting

Did some deep squats outside of the rack. Got to 100 for 4

OHP

8@40
5@60
[email protected]
[email protected]

SLDL- Just got to 6 reps at 110


Conditioning

16kg DB

100 rope turns at sprint speed
5 swings both arms
5 snatches both arms
10 burpees- Full, press up and jump

Counted to 50s as had no watch
Repeat for 5 rounds. Last round was 15 on the trot, but had a slight breather and did anotehr 5 with as high as possible jump
 
20/04/2009

Cardio

46 minutes cardio work, HR average 146

Nothing major, but it was a slog to get through
 
Hey ho

Yeah not too bad. Had some down time so getting back into it.

How's tricks with you. Second year interesting?
 
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