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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
20/12/2009
A bit of everything
Trying out this new gym
10 minute warm up
Squat
8@60
5@80
5@100
5@105
5@110
I know the numbers are spectacular, but considering I haven't squat for a while and I think I've lost about 2 kg from my 2 weeks away, it's not that bad. I was going to do just 3 at 110 so as not to push it, but I ended up doing all 5 (well, there was another rep which was the first one, but I counted that as a testing rep as depth wasn't where it should have been).
FSq
3 sets of 8 @ 60
The squats on the whole felt quite comfortable. In a few weeks of getting back into consistant lifting, I'll try and get the 5 3 1 mode of liting going again.
OHP
8@40
5@50
5@55
5@60
Core
Incline sit ups (without weight, haven't been able to do inclines for ages as no set up)
15 full, 15 partial
3 sets of that
Back raises (again no weight, same excuse as above)
15
15
20
Cardio
45 minutes of HR work on some versa climber wannabe. I really want access of one of those god damn it.
A bit of mucking about of the rotating climbing wall.
A bit of a muck about on the free standing punch bag. Didn't time it or anything, just some few combos and what not for a bit. Not really a high pace. A low kick on those things made it almost fall all the way over, so I refrained from and mid to high kicks. They are supposed to be getting the actual bags back 'soon' which will be helpful.
Sauna- 85*c
10 min
2 minute in freezing shower
8 min
I was supposed to be there like 90 minutes, I think I was there almost 3 hours in the end.
edit again
I was supposed to go this morning (21st), but ended up staying it bed with the naked girl friend. I'll go later today and do some cv work. Maybe hit the bag, not sure.
I do like the ability to use a power rack, hit a bag and use a sauna in the mornings before work or in the eveings on the weekend.
A bit of everything
Trying out this new gym
10 minute warm up
Squat
8@60
5@80
5@100
5@105
5@110
I know the numbers are spectacular, but considering I haven't squat for a while and I think I've lost about 2 kg from my 2 weeks away, it's not that bad. I was going to do just 3 at 110 so as not to push it, but I ended up doing all 5 (well, there was another rep which was the first one, but I counted that as a testing rep as depth wasn't where it should have been).
FSq
3 sets of 8 @ 60
The squats on the whole felt quite comfortable. In a few weeks of getting back into consistant lifting, I'll try and get the 5 3 1 mode of liting going again.
OHP
8@40
5@50
5@55
5@60
Core
Incline sit ups (without weight, haven't been able to do inclines for ages as no set up)
15 full, 15 partial
3 sets of that
Back raises (again no weight, same excuse as above)
15
15
20
Cardio
45 minutes of HR work on some versa climber wannabe. I really want access of one of those god damn it.
A bit of mucking about of the rotating climbing wall.
A bit of a muck about on the free standing punch bag. Didn't time it or anything, just some few combos and what not for a bit. Not really a high pace. A low kick on those things made it almost fall all the way over, so I refrained from and mid to high kicks. They are supposed to be getting the actual bags back 'soon' which will be helpful.
Sauna- 85*c
10 min
2 minute in freezing shower
8 min
I was supposed to be there like 90 minutes, I think I was there almost 3 hours in the end.
edit again
I was supposed to go this morning (21st), but ended up staying it bed with the naked girl friend. I'll go later today and do some cv work. Maybe hit the bag, not sure.
I do like the ability to use a power rack, hit a bag and use a sauna in the mornings before work or in the eveings on the weekend.
mschatz
Hamma: I has it
- Joined
- Sep 7, 2004
- Messages
- 12,163
- Reaction score
- 0
Cant complain really. I was out in Thailand and Cambodia for a few weeks, and got to watch the fights at Lumpini stadium. That rocked.
Nice. I haven't been to cambodia before. It's on my to visit list.
Did you train at all while over there, or was it all touristy stuff.
21/12/2009
Cardio
45 minutes on cross trainer, HR around 140-150.
Was going to do some rounds on the bag and sauna it, but they shut 2 hours early and I didn't know until they were kicking me out of the door.
Cardio
45 minutes on cross trainer, HR around 140-150.
Was going to do some rounds on the bag and sauna it, but they shut 2 hours early and I didn't know until they were kicking me out of the door.
22/12/2009
10 minutes warming up
Pull ups
BW
7, 8, 8
Bag work
5 minute warming up
5 x 3 bag work
1st round just hands
2nd just legs
3rd KK rules
4th and 5th, full
5 min cool down
Core
25 full length sit ups on angle x 2
15 on one of those hanging knee raise.
3 sets of 20 reps back raise off one of those roman chair type devices
Sauna, 10 min in, 2 min out and in ice cold shower, 8-10 min in, out and shower
10 minutes warming up
Pull ups
BW
7, 8, 8
Bag work
5 minute warming up
5 x 3 bag work
1st round just hands
2nd just legs
3rd KK rules
4th and 5th, full
5 min cool down
Core
25 full length sit ups on angle x 2
15 on one of those hanging knee raise.
3 sets of 20 reps back raise off one of those roman chair type devices
Sauna, 10 min in, 2 min out and in ice cold shower, 8-10 min in, out and shower
28/12/2009
Been away and ill
5 min row to warm up
10 min rowing
Squat
8@60
5@90
[email protected]
[email protected] (another rep that i didn't count was the first)
[email protected] (as above)
Not much weight and it did feel pretty however, however they were all full length (except for the first ones of 107 and 112 and as such i didn't include them).
FSq
3 sets of 10 reps @ 60
OHP
8@40
[email protected]
[email protected]
[email protected] the last rep was a bit of pushing needed.
2 sets of decline sit up of
20 full ROM sit ups, 20 partial (so that lower back is touching).
Then 2 sets of knee raises of 15
3 sets of 25 bw back raise off a romain chair type device
Hit the bag for a bit after that.
Been away and ill
5 min row to warm up
10 min rowing
Squat
8@60
5@90
[email protected]
[email protected] (another rep that i didn't count was the first)
[email protected] (as above)
Not much weight and it did feel pretty however, however they were all full length (except for the first ones of 107 and 112 and as such i didn't include them).
FSq
3 sets of 10 reps @ 60
OHP
8@40
[email protected]
[email protected]
[email protected] the last rep was a bit of pushing needed.
2 sets of decline sit up of
20 full ROM sit ups, 20 partial (so that lower back is touching).
Then 2 sets of knee raises of 15
3 sets of 25 bw back raise off a romain chair type device
Hit the bag for a bit after that.
30/12/2009
'Cardio'
40 minute pose running in the rain.
Now the next day, calves are fucked and right foot is pretty sore (maybe I over did it).
Also, I've now bought some vibram KSO's. See how they are. I have also now entered myself into the tough guy competition, so I really need to get my cv work in.
'Cardio'
40 minute pose running in the rain.
Now the next day, calves are fucked and right foot is pretty sore (maybe I over did it).
Also, I've now bought some vibram KSO's. See how they are. I have also now entered myself into the tough guy competition, so I really need to get my cv work in.
03/01/2010
Cardio
5 min warm up
60 minutes keeping HR around 140-150. The average on the monitor said 142, but that was including the end 5 minute cool down.
5 min cool down.
I used like a eliptical incline thing for a change while watching the simpsons movie. On a side note- foot still injured from that run. Walking around with a light limp.
Pull ups
2 sets of 9 @ bw
1 sets of 5 and then a 4
Core work
Incline sit up thing
20 full ROM, 20 partial for 3 sets
3 sets of 30 full ROM back raises off a roman chair thing.
Sauna
Cardio
5 min warm up
60 minutes keeping HR around 140-150. The average on the monitor said 142, but that was including the end 5 minute cool down.
5 min cool down.
I used like a eliptical incline thing for a change while watching the simpsons movie. On a side note- foot still injured from that run. Walking around with a light limp.
Pull ups
2 sets of 9 @ bw
1 sets of 5 and then a 4
Core work
Incline sit up thing
20 full ROM, 20 partial for 3 sets
3 sets of 30 full ROM back raises off a roman chair thing.
Sauna
04/01/2010
Lifting- getting back into early morning stuff again. I did set my alarm for 06.35, however I didn't leave the house until 07.35 or so.
3 min warm up
DL
8@60
5@90
5@110
5@120
My lower back felt stiff as a board from yesterday, I felt tired and weak and the smaller then normal bar (but normal weight) bloody hurt my hands. I'll get used to the early mornings again and it'll sort itself out.
SLDL off a raised platform
3 sets of 10 @ 60
Lifting- getting back into early morning stuff again. I did set my alarm for 06.35, however I didn't leave the house until 07.35 or so.
3 min warm up
DL
8@60
5@90
5@110
5@120
My lower back felt stiff as a board from yesterday, I felt tired and weak and the smaller then normal bar (but normal weight) bloody hurt my hands. I'll get used to the early mornings again and it'll sort itself out.
SLDL off a raised platform
3 sets of 10 @ 60
07/01/2010
getting back into Lifting (again)
10 min warm up
Squat
8@60
5@90
[email protected]
[email protected] another rep, the first was a tester and thus shit and not counted
[email protected]
Once I get to a comfortable 5@115/120 I'll start on the 5/3/1 program again
FSq
3 sets of 8 @ 65. The left knee cracks a few times during these. I'm also not too sure if my positioning is correct. I'm basically doing a back squat, but a lot deeper with my legs closer together, however my legs are not bending forward as I'm not doing the lift to focus on the quads. Might have to video it and post it on here to get opinions.
3 sets of 15 on the knee raise thing
1 set of 10 on the incline sit up.
3 sets of 10 on the GHR machine. Now I know what the fecking thing is I'll start using it.
The last set was the one that I found the technique on. The others I think I was using the lower back more with.
Light conditioning
14 kg DB
6 swings each arm
6 clean and press
10 burpees
for 3 sets
I gave 1 minute rest between sets.
edit-
Overall including the warm up, the session took I think 1 hour 15 minutes.
I really need another assistance exercise and more conditioning at the end of these sessions, so I'll have to start allowing 90-105 minutes.
getting back into Lifting (again)
10 min warm up
Squat
8@60
5@90
[email protected]
[email protected] another rep, the first was a tester and thus shit and not counted
[email protected]
Once I get to a comfortable 5@115/120 I'll start on the 5/3/1 program again
FSq
3 sets of 8 @ 65. The left knee cracks a few times during these. I'm also not too sure if my positioning is correct. I'm basically doing a back squat, but a lot deeper with my legs closer together, however my legs are not bending forward as I'm not doing the lift to focus on the quads. Might have to video it and post it on here to get opinions.
3 sets of 15 on the knee raise thing
1 set of 10 on the incline sit up.
3 sets of 10 on the GHR machine. Now I know what the fecking thing is I'll start using it.
The last set was the one that I found the technique on. The others I think I was using the lower back more with.
Light conditioning
14 kg DB
6 swings each arm
6 clean and press
10 burpees
for 3 sets
I gave 1 minute rest between sets.
edit-
Overall including the warm up, the session took I think 1 hour 15 minutes.
I really need another assistance exercise and more conditioning at the end of these sessions, so I'll have to start allowing 90-105 minutes.
