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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
20/3/18
Cycled to work
Lifting
Warm up
Row- 5 k. First 3.7k averaging 1 min 50.2 per 500. After that forearms on fire etc. Ended up 5k averaging 1 min 52.4 per 500m. Total time 18 min 41s. HR from 12 min was above 170 bpm.
2 min cool down
DL
8@70
5@120
5@160
5@180
5@185
[email protected]
OHP
8@bar
8@50
6@60
6@65
6@65
Cycled home
Suffice to say, dead after the row. Surprised my grip lasted after the rows for the deadlifts. It was delicate for the first couple of sets as the forearms were just tubes of lactate acid.
Cycled to work
Lifting
Warm up
Row- 5 k. First 3.7k averaging 1 min 50.2 per 500. After that forearms on fire etc. Ended up 5k averaging 1 min 52.4 per 500m. Total time 18 min 41s. HR from 12 min was above 170 bpm.
2 min cool down
DL
8@70
5@120
5@160
5@180
5@185
[email protected]
OHP
8@bar
8@50
6@60
6@65
6@65
Cycled home
Suffice to say, dead after the row. Surprised my grip lasted after the rows for the deadlifts. It was delicate for the first couple of sets as the forearms were just tubes of lactate acid.
Last edited:
22/3/18
Cycled from work to gym. Steep as fuck hill enroute.
Lifting
Cardio
Row- Aimed for 2.5km at sub 1 min 50. Got to 1.80km in at 1 min 46 per 500m, then died. I think overall I got 1 min 49 per 500m total. Took 9 min 3s, whereas was aiming for sub 8 min 40.
Squat
8@60
5@90
3@110
5@115
5@115
5@115
Did 4 @60 and that right knee just said fuck off. It started to have a sharp pain on the last rep of 115 first set.
2 sets of 5 zercher DL @ 60kg. Again didn't push it due to right knee no happy.
Bench
8@bar
8@60
8@70
8@70
8@70
15@bar
Cycled home
Cycled from work to gym. Steep as fuck hill enroute.
Lifting
Cardio
Row- Aimed for 2.5km at sub 1 min 50. Got to 1.80km in at 1 min 46 per 500m, then died. I think overall I got 1 min 49 per 500m total. Took 9 min 3s, whereas was aiming for sub 8 min 40.
Squat
8@60
5@90
3@110
5@115
5@115
5@115
Did 4 @60 and that right knee just said fuck off. It started to have a sharp pain on the last rep of 115 first set.
2 sets of 5 zercher DL @ 60kg. Again didn't push it due to right knee no happy.
Bench
8@bar
8@60
8@70
8@70
8@70
15@bar
Cycled home
27/3/18
Lifting
Cardio warm up- 5 k in 18 min 30ish. 1 min 50.1s per 500 average overall.
Got HR right up there
DL
8@70
5@120
5@150
3@185*
1@195*
1@190
1@190
1@190
*Intentions were to do sets of 3 @ 190/195. I mistook the collars which it turns out weigh 2.5kg each to not weigh that. So combo of that and the pb (within the last few years anyway) of the rowing killed me off
OHP
8@bar
6@50
6@65
6@65
6@65
Lifting
Cardio warm up- 5 k in 18 min 30ish. 1 min 50.1s per 500 average overall.
Got HR right up there
DL
8@70
5@120
5@150
3@185*
1@195*
1@190
1@190
1@190
*Intentions were to do sets of 3 @ 190/195. I mistook the collars which it turns out weigh 2.5kg each to not weigh that. So combo of that and the pb (within the last few years anyway) of the rowing killed me off
OHP
8@bar
6@50
6@65
6@65
6@65
5/4/18
Cardio
Learnt to ski
Spend from 1030 until 1600 on slopes, minus the 2 hour lesson and 1 hr break for food.
Was intending on going for a run on 6/4/18- right knee is not feeling up to anything at the moment due to the number of drives I took.
Cardio
Learnt to ski
Spend from 1030 until 1600 on slopes, minus the 2 hour lesson and 1 hr break for food.
Was intending on going for a run on 6/4/18- right knee is not feeling up to anything at the moment due to the number of drives I took.
8/4/18
Cardio
Let the knee rest and then went for this 8 miler. Time 1 hr 13. Average HR 162bpm.
I slowed down in the last 2 miles which brought down my average speed. HR was creeping up steady so had to.
Cardio
Let the knee rest and then went for this 8 miler. Time 1 hr 13. Average HR 162bpm.
I slowed down in the last 2 miles which brought down my average speed. HR was creeping up steady so had to.
16/4/18- 2 weeks of 0730-1800 min at work
Cardio
Pissed off day at work.
Got home at 2030 and had to go for a run.
5.75 miles in 47 min 48.
Didn't push hard as needed to chill out (also not run for a bit)- and barely ate.
Cardio
Pissed off day at work.
Got home at 2030 and had to go for a run.
5.75 miles in 47 min 48.
Didn't push hard as needed to chill out (also not run for a bit)- and barely ate.
17/4/18
Cycled to work- 4.88 miles
Gym work
Row- 4 k in 15 min- didn't go hard/fast or long. Haven't rowed for a bit
Deadlift-
8@70
5@120
5@160
5@160
5@160
SLDL 10@70
OHP
8@bar
8@40
8@50
8@50
4@50 - tired
Cycled home.
Got through door at 2147. Left home at 0720.
Didn't get any chance to really eat all day.
Cycled to work- 4.88 miles
Gym work
Row- 4 k in 15 min- didn't go hard/fast or long. Haven't rowed for a bit
Deadlift-
8@70
5@120
5@160
5@160
5@160
SLDL 10@70
OHP
8@bar
8@40
8@50
8@50
4@50 - tired
Cycled home.
Got through door at 2147. Left home at 0720.
Didn't get any chance to really eat all day.
21/4/18
Weight in the am - 203lbs
10k trail race. Ascent total 250m
Didn't wear HR monitor.
Total time 50 min 24s.
Lap 1 - 7 min 37
Lap 2 - 7 min 54
Lap 3 - 9 min 14
Lap 4 - 9 min 31
Lap 5 - 7 min 25
Lap 6 - 7 min 37
Final 0.2 mile - 1 min 4s
Came 35th- which was a surprise.
Got a 1/2 marathon recee next month, followed by 1/2 race.
Then a full recee (tbc) in July with a full run in August.
So yeah....need to run more.
Weight in the am - 203lbs
10k trail race. Ascent total 250m
Didn't wear HR monitor.
Total time 50 min 24s.
Lap 1 - 7 min 37
Lap 2 - 7 min 54
Lap 3 - 9 min 14
Lap 4 - 9 min 31
Lap 5 - 7 min 25
Lap 6 - 7 min 37
Final 0.2 mile - 1 min 4s
Came 35th- which was a surprise.
Got a 1/2 marathon recee next month, followed by 1/2 race.
Then a full recee (tbc) in July with a full run in August.
So yeah....need to run more.
22/4/18
6 mile walk with wife under minimal load.
23/4/18
Gym
Row
8k row- 31 min 29
Lifting
DL
8@70
8@120
5@165
5@165
5@165
OHP
8@bar
8@40
[email protected]
[email protected]
[email protected]
6 mile walk with wife under minimal load.
23/4/18
Gym
Row
8k row- 31 min 29
Lifting
DL
8@70
8@120
5@165
5@165
5@165
OHP
8@bar
8@40
[email protected]
[email protected]
[email protected]
26/4/18
Gym
8k row in 30 min 42s- average 1 min 55.4s per 500m
Squats
8@60
5@80
5@80
5@80
5@90
5@90
Again, tired.
Right knee isn't happy, left groin isn't happy.
Going to try and maintain some strength while building up the miles in the legs for the full marathon.
Gym
8k row in 30 min 42s- average 1 min 55.4s per 500m
Squats
8@60
5@80
5@80
5@80
5@90
5@90
Again, tired.
Right knee isn't happy, left groin isn't happy.
Going to try and maintain some strength while building up the miles in the legs for the full marathon.
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