kind of like this but not this one.
i think theyre pretty flexible to cutting people deals. the default rate is
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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
Fucking shit.
The weights area has been marginalised and skimped on. They have two fucking virtual reality cycling machines. If I wanted to cycle and compete in a race with hills, I would go outside, not inside on a non moving machine with simulated air blowing in my face!
That said, already there is a lot of skirt kicking about. But I get laid regularly now so don't need that distraction.
That said, a few hotties at the lloyd gym
They tried to big up their exclusive members spa area as well.
29/08/2009
Warriors run
Total time was 1 hour 22 min.
Took my forerunner so I have a break down, but getting to the mountain I averaged under 8 minute mile for a few miles, on the way back I averaged under 7 minute 30 for about 3 1/2 miles, 6 min 48 for the last .8 miles back.
Going up the mountain though, my time went from sub 8 min mile to 11 min 30.
It was a grinding walk/jog up at times a 45 degree slope.
Warriors run
Total time was 1 hour 22 min.
Took my forerunner so I have a break down, but getting to the mountain I averaged under 8 minute mile for a few miles, on the way back I averaged under 7 minute 30 for about 3 1/2 miles, 6 min 48 for the last .8 miles back.
Going up the mountain though, my time went from sub 8 min mile to 11 min 30.
It was a grinding walk/jog up at times a 45 degree slope.
02/09/2009
Cardio
Out in a hotel room prior to conferencing
5 minute warm up
4 rounds of 3 minutes, 30s shadow boxing, 30s full burpee (with jump, averaged 10-11 per 30s block throughout. 11 on the first sets and the second set of round 4 was 8 burpees as was feeling fucked) repeated 3 times.
rest was 1 minute.
Total time was 21 minutes
Cardio
Out in a hotel room prior to conferencing
5 minute warm up
4 rounds of 3 minutes, 30s shadow boxing, 30s full burpee (with jump, averaged 10-11 per 30s block throughout. 11 on the first sets and the second set of round 4 was 8 burpees as was feeling fucked) repeated 3 times.
rest was 1 minute.
Total time was 21 minutes
04/09/2009
am- Cardio
50 minutes keeping HR sub 150, however it did go over quite a bit due to a lot of coffee in the morning.
3 sets of pull ups wide arm
2 sets of 8 and a set of 6
pm will be attempting to squat in the new shit gym.
I've asked about putting my membership on hold while I try out david lloyd and see what deals I can get with them.
Getting back into lifting after my 1 month off
5 min row warm up
Squat
8@60
5@80
5@90
[email protected]
5@100
OHP
8@bar
8@40
[email protected]
5@50
5@55
Front squat
3 sets of 10 at 50
Went to look at david lloyd.
They have bumper plates and a reinforced floor AND allow chalk.
I'm starting to be drawn to the dark side.
am- Cardio
50 minutes keeping HR sub 150, however it did go over quite a bit due to a lot of coffee in the morning.
3 sets of pull ups wide arm
2 sets of 8 and a set of 6
pm will be attempting to squat in the new shit gym.
I've asked about putting my membership on hold while I try out david lloyd and see what deals I can get with them.
Getting back into lifting after my 1 month off
5 min row warm up
Squat
8@60
5@80
5@90
[email protected]
5@100
OHP
8@bar
8@40
[email protected]
5@50
5@55
Front squat
3 sets of 10 at 50
Went to look at david lloyd.
They have bumper plates and a reinforced floor AND allow chalk.
I'm starting to be drawn to the dark side.
06/09/2009
Cardio
Row
30 minutes rowing.
I covered 7.937km. I was busting a gut to get 8km, but failed.
Next time
I think the average per 500 was 1 min 53.4 seconds or so.
HR was pretty high. Unfortunately I forgot to start my HR monitor until the last 1.5k, so I don't know what it was overal.
Towards the end it was about 177 (as I was trying to get 8k in the 30 minutes).
Resistance level was 8
Did 15 minutes on the spin bike then, sort of cooling off, sort of keeping my HR up.
My HR dropped from the maximum 177 to about 114 in the space of 2 minutes when walking over to the spin bike and having a drink.
Cardio
Row
30 minutes rowing.
I covered 7.937km. I was busting a gut to get 8km, but failed.
Next time
I think the average per 500 was 1 min 53.4 seconds or so.
HR was pretty high. Unfortunately I forgot to start my HR monitor until the last 1.5k, so I don't know what it was overal.
Towards the end it was about 177 (as I was trying to get 8k in the 30 minutes).
Resistance level was 8
Did 15 minutes on the spin bike then, sort of cooling off, sort of keeping my HR up.
My HR dropped from the maximum 177 to about 114 in the space of 2 minutes when walking over to the spin bike and having a drink.
07/09/2009
AM
Lifting without eating = not good
Deads
8@60
5@100
5@110
5@115
5@120
Pretty shit. Holding onto that new bar is a ****.
SLDL
3 sets of 10 @ 70
Pull ups
8@bw
5@5
5@10
4@15
10@bw
Not too bad considering the lack of pull ups in the last month.
On a side note- the muscle by the right elbow is not happy. I think I've strained somethign through griping. Who knows
AM
Lifting without eating = not good
Deads
8@60
5@100
5@110
5@115
5@120
Pretty shit. Holding onto that new bar is a ****.
SLDL
3 sets of 10 @ 70
Pull ups
8@bw
5@5
5@10
4@15
10@bw
Not too bad considering the lack of pull ups in the last month.
On a side note- the muscle by the right elbow is not happy. I think I've strained somethign through griping. Who knows
08/09/2009
MT
2 rounds tit for tat to warm up
4 rounds holding
4 rounds hitting. Each round started off on progressive number of kicks (5, 7, 10, 15) and then had that number of kicks in the round every now and then.
There was defensive techniques for the drill with power shots thrown in for good measure.
edit-
After that, 1 round kicking tit for tat to warm up, then quite a few rounds sparring full
edit- dehydration is a fucker, those last few sparring rounds were hard to get into.
MT
2 rounds tit for tat to warm up
4 rounds holding
4 rounds hitting. Each round started off on progressive number of kicks (5, 7, 10, 15) and then had that number of kicks in the round every now and then.
There was defensive techniques for the drill with power shots thrown in for good measure.
edit-
After that, 1 round kicking tit for tat to warm up, then quite a few rounds sparring full
edit- dehydration is a fucker, those last few sparring rounds were hard to get into.
09/09/09
Felt fucked all day, but got roped into a run.
Nothing major, 1.5 warm up, 1.5 best effort. Pace maker kept it to 10.30 min (7 min mile), but on the way I got bored and moved up to the front and was allowed to sprint the last few hundred metres.
I felt quite happy coasting at that speed. Until the sprint I was running along and taking in air just through my nose, while everyone else was having to use their mouths for greater air intake.
Foot felt ok, just a bit sore.
Felt fucked all day, but got roped into a run.
Nothing major, 1.5 warm up, 1.5 best effort. Pace maker kept it to 10.30 min (7 min mile), but on the way I got bored and moved up to the front and was allowed to sprint the last few hundred metres.
I felt quite happy coasting at that speed. Until the sprint I was running along and taking in air just through my nose, while everyone else was having to use their mouths for greater air intake.
Foot felt ok, just a bit sore.
11/09/09
Am- cardio
5 min warm up
30 min HR based intervals. Didn't really do a set time up and down, just went by ear.
Got the HR above 158 during the intervals and usually got the HR down to 140 ish during the rests which varied in length.
HR came down pretty bloody quickly.
PM will be lifting
On a side note- trying the old piracetam and alcar from today onwards. See how it goes.
7g in a 750 ml water bottle, drinking 250ml every few hours.
I'm waiting for Alpha GPC to come in the post still.
Am- cardio
5 min warm up
30 min HR based intervals. Didn't really do a set time up and down, just went by ear.
Got the HR above 158 during the intervals and usually got the HR down to 140 ish during the rests which varied in length.
HR came down pretty bloody quickly.
PM will be lifting
On a side note- trying the old piracetam and alcar from today onwards. See how it goes.
7g in a 750 ml water bottle, drinking 250ml every few hours.
I'm waiting for Alpha GPC to come in the post still.
13/09/09
Looking at the new gym
5 min warming up
DL
8@60
5@100
[email protected]
5@120
5@130
SLDL
2 sets of 10@70
1 set of [email protected]
2 sets of 30 incline situps
2 sets of 20 back raises off a roman chair
Pull ups
5@bw
5@5
5@10
5@15
3@20
Conditioning
Nothing major, just 3 sets of magic 50 using the 16kg KB. I don't like the kettle bells I have since learnt.
When I first arrived at the gym there were two idiots hitting the bags that are in the middle on display, so I thought I'd have a go on it.
A few punches on the normal boxing back made a nice dull thudding sound.
Banged on that for a bit
Then used the 6ft bag. I did a few medium power low kicks and the rig that all of the bags were on shook (as in the kick made it raise up by about 2 cm on when end and then came crashing down). So I had fun attempting to nonchalantly knock it over without putting much effort into it.
Went and used their saunas.
15 min sauna, 5 min cool off, 10 min steam, 5 min cool off, 10 min sauna, 5 min cool off.
Decided to cut it off then as I was feeling a little woozy.
Shower and fucked off home.
All in all it's not a bad gym. A LOT of curlers in there which was gay, but they have a decent set up (OL weights/bumper plates, OL platform, roman chair, incline situp area) and it's about
Looking at the new gym
5 min warming up
DL
8@60
5@100
[email protected]
5@120
5@130
SLDL
2 sets of 10@70
1 set of [email protected]
2 sets of 30 incline situps
2 sets of 20 back raises off a roman chair
Pull ups
5@bw
5@5
5@10
5@15
3@20
Conditioning
Nothing major, just 3 sets of magic 50 using the 16kg KB. I don't like the kettle bells I have since learnt.
When I first arrived at the gym there were two idiots hitting the bags that are in the middle on display, so I thought I'd have a go on it.
A few punches on the normal boxing back made a nice dull thudding sound.
Banged on that for a bit
Then used the 6ft bag. I did a few medium power low kicks and the rig that all of the bags were on shook (as in the kick made it raise up by about 2 cm on when end and then came crashing down). So I had fun attempting to nonchalantly knock it over without putting much effort into it.
Went and used their saunas.
15 min sauna, 5 min cool off, 10 min steam, 5 min cool off, 10 min sauna, 5 min cool off.
Decided to cut it off then as I was feeling a little woozy.
Shower and fucked off home.
All in all it's not a bad gym. A LOT of curlers in there which was gay, but they have a decent set up (OL weights/bumper plates, OL platform, roman chair, incline situp area) and it's about
14/09/2009
Endurance cardio
5 min warm up
55 minutes keeping HR around 150, it crept up after a little while
5 min warm down
Pull ups- just bw
9
9
10
edit- I'm going to see this week out trying to get used to lifting again and then start on the 5/3/1 template again.
I'll estimate my 1 rpm at 1 rep of what I did before the break at the 5 rep range (ie I did 5/6 reps @ 150 dl, so that'll be my 1 rep max going forward).
This friday the squatting session will be 5 @ 115.
That way I will have a month or so to progressively get back into it. I've got to ramp up the fitness wotk again anyway, so it'll give my body time to adapt.
Endurance cardio
5 min warm up
55 minutes keeping HR around 150, it crept up after a little while
5 min warm down
Pull ups- just bw
9
9
10
edit- I'm going to see this week out trying to get used to lifting again and then start on the 5/3/1 template again.
I'll estimate my 1 rpm at 1 rep of what I did before the break at the 5 rep range (ie I did 5/6 reps @ 150 dl, so that'll be my 1 rep max going forward).
This friday the squatting session will be 5 @ 115.
That way I will have a month or so to progressively get back into it. I've got to ramp up the fitness wotk again anyway, so it'll give my body time to adapt.
16/09/2009
Cardio in a hotel room
4 rounds, 1 min rest of
30s shadow, 30s burpees
for 3 minute a round
I got on happily with 11 burpees (jump and press up) per 30s break, the last round having 12's in there.
Cardio in a hotel room
4 rounds, 1 min rest of
30s shadow, 30s burpees
for 3 minute a round
I got on happily with 11 burpees (jump and press up) per 30s break, the last round having 12's in there.
17/09/2009
Lifting
5 min warm up row
Squat
8@60
5@90
5@105
5@115
3@120
OHP
8@bar
8@40
8@50
[email protected]
Front squat
3 sets of 8 @65
Pull ups
2 sets of 5 normal grip
2 sets fo 5 wide grip
3 sets of 10 , 2 sets being knee raises to bar, 1 set being feet
Conditioning
4 sets of
500m row (not hard, avgeraging 1 min 48 per 500) followed immediately by 5 snatches per hand of 24kg.
The rest clock started when i got off the rower, so it started at 2 minutes and I usually completed the 10 snatches with 1 min 10s rest
Lifting
5 min warm up row
Squat
8@60
5@90
5@105
5@115
3@120
OHP
8@bar
8@40
8@50
[email protected]
Front squat
3 sets of 8 @65
Pull ups
2 sets of 5 normal grip
2 sets fo 5 wide grip
3 sets of 10 , 2 sets being knee raises to bar, 1 set being feet
Conditioning
4 sets of
500m row (not hard, avgeraging 1 min 48 per 500) followed immediately by 5 snatches per hand of 24kg.
The rest clock started when i got off the rower, so it started at 2 minutes and I usually completed the 10 snatches with 1 min 10s rest
19/09/2009
MT
Got there 1 hour after start, my bad.
Hit bag for a few rounds then sparred for a hour (last 15 minutes or so was grappling).
I didn't get hit much, but I was wank in attack (lack of confidence maybe as been out of the game for such a long time).
Got pissed off at myself so went to gym and did about 40 minutes on the spin bike. Most of it was with a HR at above 155, but at 26 minutes my HR monitor died so guestimated the time by my mps player.
edit- I forgot to add
Pull ups
8@ normal grip width
8@ normal
6 and 3@ mid way
4 and 4 at wide grip
MT
Got there 1 hour after start, my bad.
Hit bag for a few rounds then sparred for a hour (last 15 minutes or so was grappling).
I didn't get hit much, but I was wank in attack (lack of confidence maybe as been out of the game for such a long time).
Got pissed off at myself so went to gym and did about 40 minutes on the spin bike. Most of it was with a HR at above 155, but at 26 minutes my HR monitor died so guestimated the time by my mps player.
edit- I forgot to add
Pull ups
8@ normal grip width
8@ normal
6 and 3@ mid way
4 and 4 at wide grip
Lifting
5 min row to warm up
DL
8@60
5@100
5@110
[email protected]
5@135
ZDL as assistance
10@60 for 3 sets
Pull ups
5@bw
[email protected]
5@15
[email protected], the last one was iffy, I wanted 3 but had the strength for the 4th, but couldn't get the chin over.
Conditioning
4 min on the spin bike to warm up
6 min on the rowing machine when it became free
500m row- resistance level was 8 on the concept 2
10 burpees
rest being HR down to 130
Each time is the 500m row and the end of the 10th burpee
1- 2 min 19
R- 1 min 17
Average HR- 150
I think the 500m time was 1 min 43 ish
2- 2 min 17
R- 1 min 38
Average HR- 159
3- 2 min 24
R- 1 min 57
Average HR- 163
500m time was 1 min 42.5 or so
4- 2 min 28
R- 2 min 23
Average HR- 164
5- 2 min 31
R- 1 min 58
Average HR- 166
500m time was 1 min 43
I wanted sub 140, and I held onto 1 min 40 for the first 200m, but the drain was evident in the last 200m.
5 min warm down
breathing was fine, just....fucked
5 min row to warm up
DL
8@60
5@100
5@110
[email protected]
5@135
ZDL as assistance
10@60 for 3 sets
Pull ups
5@bw
[email protected]
5@15
[email protected], the last one was iffy, I wanted 3 but had the strength for the 4th, but couldn't get the chin over.
Conditioning
4 min on the spin bike to warm up
6 min on the rowing machine when it became free
500m row- resistance level was 8 on the concept 2
10 burpees
rest being HR down to 130
Each time is the 500m row and the end of the 10th burpee
1- 2 min 19
R- 1 min 17
Average HR- 150
I think the 500m time was 1 min 43 ish
2- 2 min 17
R- 1 min 38
Average HR- 159
3- 2 min 24
R- 1 min 57
Average HR- 163
500m time was 1 min 42.5 or so
4- 2 min 28
R- 2 min 23
Average HR- 164
5- 2 min 31
R- 1 min 58
Average HR- 166
500m time was 1 min 43
I wanted sub 140, and I held onto 1 min 40 for the first 200m, but the drain was evident in the last 200m.
5 min warm down
breathing was fine, just....fucked
13/09/2009
Cardio
5 min warm up
45 min keeping HR under 150
Pull ups
9 normal
9 a bit wider
4 as wide as the bar would allow, then another 4 after a rest
3 sets of 10 from hanging
leg raises
knee raises
5 leg
5 knee
Went to the supermarket to get breakfast, took off hood and stabbed self in eye with the shapr edge of a
Cardio
5 min warm up
45 min keeping HR under 150
Pull ups
9 normal
9 a bit wider
4 as wide as the bar would allow, then another 4 after a rest
3 sets of 10 from hanging
leg raises
knee raises
5 leg
5 knee
Went to the supermarket to get breakfast, took off hood and stabbed self in eye with the shapr edge of a
27/09/2009
Lifting
5 min rw to warm up
DL
8@60
5@100
5@115
5@125
5@140
Grip on thick bar, so so
ZDL
3 sets of 10 @ 65
Pull ups
5@bw
5@5
5@10
[email protected] been shagging all day, so pretty tired, I knew that after the bw set
Conditioning
5 sets of 500m row, keeping all times under 1 min 44. Most were under 1 min 43 though, then 10 burpees, rest being HR down to 130 and go.
My recovery was poor, but I havn't look at my HR monitor.
Lifting
5 min rw to warm up
DL
8@60
5@100
5@115
5@125
5@140
Grip on thick bar, so so
ZDL
3 sets of 10 @ 65
Pull ups
5@bw
5@5
5@10
[email protected] been shagging all day, so pretty tired, I knew that after the bw set
Conditioning
5 sets of 500m row, keeping all times under 1 min 44. Most were under 1 min 43 though, then 10 burpees, rest being HR down to 130 and go.
My recovery was poor, but I havn't look at my HR monitor.
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