Ians MT and PL log-2

[Ian Coe]

01/01/2015

Lifting

Squat
5@55
Left hand side of groin was a little twingy. So went for a 4 minute row to get the HR up.
5@70
3@80
[email protected]
3@115
[email protected]. Touch and go if I did this set. Groin was leaving me a bit worried. After walking forward to rack the 115, I felt it twinge again.
10@70. Did this instead of a set of pause squats, but felt better afterwards.

OHP
[email protected]
[email protected]
3@50
[email protected]
3@70
[email protected]
15@50

2 sets of 9 pull ups

Then Cardio-row
5 minutes warm up
16 intervals of 15s on, 60s active rest. Keeping HR under 150 (but in reality it went to maybe 154 a few times, especially towards the final sets).

3 sets of lying leg raise
25, 25, 20

 

[Ian Coe]

02/01/2015


Cardio- Running with Mrs to work and back this morning.
Left at 6.43
Run there- 2.66 miles. Total time 27.18 - Average HR 156 bpm
Run back- 2.51 miles. Total time 26.45 - Average HR 152 bpm

After yesterday and doing the run on a empty stomach, it was surprisingly not fun.

When I start running to work, I'll get the miles in my legs

 

[Ian Coe]

03/01/2015

Lift

DL
5@70
5@90
[email protected]
[email protected]
3@150
[email protected]
10@100

Bench
[email protected]
[email protected]
[email protected]
5@80
3@90
5@100
10@60

3 sets 6 pull ups

A bit rushed to get in and out due to duty before and duty after

 

[Ian Coe]

07/01/2015

Cardio

Run to claires work
2.69 miles
25 min 41 total time
Average HR 154 bpm

Run back
2.59 miles
24 min 47 total time
Average HR 161 bpm

 

[Ian Coe]

11/1/2015


Cardio

Run to claires work
2.5 miles , total time 22 min 34
Average HR 164 bpm

Run back
3 miles, total time 26 min 46
Average HR 154 bpm

 

[Ian Coe]

13/1/2015

Cardio
Run in the am before work
3.15 miles in 28 min 30
Average HR 166 bpm

Elevation gain 200ft, loss 206ft

 

[Ian Coe]

14/01/2015

Squat
5@60
5@70
3@85
[email protected]
[email protected]
3@125- Was 5, but I really wasn't feeling the last 2 reps

OHP
5@35
[email protected]
3@50
3@60
[email protected]
[email protected]
12@50

On the whole, everything felt heavy

3 sets of 15 ab wheel roll outs

Pull ups
8,8, 10

 

[Ian Coe]

17/1/2015

AM
Run to claires work
2.49 miles, total moving time 23 min 40
Average HR 161 bpm

Run back (after maybe 25 minutes delay....massive poo)
2.71 miles, total moving time 24 min 51
Average HR 150 bpm


PM
Lifting

Deadlift
[email protected]
[email protected]
3@110
[email protected]
3@145
15@165- I actually lost track. I did 10 in a oner, rechalked, did another couple, rechalked, based out 4, reset, 2. Due to the delay between the 10, 2, 4 and 2, I'm only counting 15. It took me about 2 and a half minutes to get them all done
3@175
3@185
Then did 195 for what I'm going to call a single, then again. Went for a third but it had all gone to pot
10@110

Bench
[email protected]
5@55
3@65
3@75
3@85
[email protected]
10@50- Left shoulder felt pinged so knocked it off at that point.

Pull ups
5, 5, 5

All in all, tired

 

[Ian Coe]

20/01/2015

Run to work
2.61 miles
Average HR 141 bpm
Total time 24 min 14

Run back
2.98 miles
Average HR 164 bpm
Total time 25 min 54

 

[Ian Coe]

21/01/2015

Squat
5@55
5@70
3@85
5@90
5@105
10@120
Rep 10 was pretty shit. Like a good morning towards the end.
Wore my hoodie and yeah....the fold from the hood meant that last rep it went over the bump and yikes.
10@60

OHP
5@35
[email protected]
3@50
5@55
5@65
[email protected]
10@50

Pull up
7
7
7

 

[Ian Coe]

22/01/2015
Run to work
2.63 miles
Average HR 147 bpm
Total time 22 min 19


Run back from work
3.99 miles
Average HR 157 bpm
Total time 35 min 47

 

[Ian Coe]

25/01/2015

Deadlift
[email protected]
[email protected]
5@110
[email protected]
[email protected]
18@155
Felt tired and the weight heavy.
Banged out 5, reset, 5, chalked 5. Took a reset break, chalked and did remaining 3
Had strength left, but just.....meh feeling
10@70 SLDL overhand grip

Bench

[email protected]
5@55
3@63
5@70
5@80
[email protected]
Again, felt meh. In fact with the above, I reset the bar and then did the 10th rep
20@50

Pull up
7
7
7

 

[Ian Coe]

27/01/2015

Cardio
Run to work
2.58 miles
Total time 20 min 51
HR average 159 bpm

Run home
2.4 miles
Total time 20 min 17
HR average 161 bpm

 

[Ian Coe]

28/01/2015

Squat
5@55
5@70
3@85
5@105
3@120
[email protected] The last rep was dodgy as fuck
10@70

Press
5@35
[email protected]
3@50
5@65
[email protected]
4@80

 

[Ian Coe]

29/01/2015

Run to work
2.5 miles
Total time 21 minute 58
HR average 152 bpm

Run home
3 miles
Total time 26 min 27
HR average 155 bpm

 

[Ian Coe]

02/01/2015

Deadlift
[email protected]
[email protected]
3@110
5@135 (supposed to be 137.5...but I umm....forgot a 2.5 on the left side...opps)
3@155
[email protected]
Was going to try 227.5 to get 500lbs before I'm 32, but I racked 190 and have no energy
10@110

Bench
[email protected]
5@55
3@65
5@80
[email protected]
[email protected]

3 sets of 8 pulls ups


Short session really. Have PRINCE2 starting tomorrow so the plan was to come home and revise. But instead been making recipes from protein pow website

 

[ghostwipe]

25/01/2015

Deadlift

18@155

Blasphemy.

 

[Ian Coe]

Blasphemy.

High rep?

 

[Ian Coe]

4/02/2015
Deload

Squat
5@55
5@70
3@85
5@55
5@70
15@85

OHP
5@35
[email protected]
3@50
5@35
[email protected]
15@50

Pull ups
9, 9, 10

Short session as mid Prince2

 

[Ian Coe]

6/02/2015

Run

4 miles around the coast.

Good lord hard going