Ians MT and PL log-2

4/9/18

Cycled in

Gym

4k row in 15 min 9s

Lifting

DL
8@60
8@110
6@140
6@140
8@140

OHP
8@bar
8@40
8@55
8@55
6@55

Above interspersed with pull ups 5/5/5/7

Cycled home
 
Trained on Saturday 8 Sep. Cycled there, 6 k row (1 min 53.7 per 500m), squats, OHP. Legs feel weak on the squats. Only did sets of 5 @ 80 I think. Last week sets fof 8 @ 90. Not really bothered as havent' squatted in ages and I was having left knees pain back then.
3 sets of 7 pull up

Cycled home
 
10/9/18

Slow 30 min row. Just got 7 k but there was some speeding up at the end

Did 3 sets of 8 @ 40
 
12/9/18

Had a 2230 finish on 11th so went in a bit early to get some training in;
5 min bike warm up

DL
8@60
8@110
8@150
8@150
8@150

Considering 3rd time back dling, it doesn't seem to have gone away too much. I did mean to only do sets of 5 due to having not done dls for a while, but 6 on the first set flew up so just carried on.

OHP

10@bar
8@40
8@50
8@55
8@55 - a bit of a grind so ended it

A few pull ups

Went and did about 6 rounds on the heavy bag to get a sweat on.

Finished work at 2230 again so getting in for 0900 will mean no training tomorrow (13th and day I'm writing this).
Will be another 2100 or later finish so will probably cycle or run Friday.
 
Done quite a bit of training but keep forgetting to update.


Last week ended up doing 3 sets of 8 @ 165 deadlift
3 sets of 6 @ 100 Squat

Started off with 35 min warm up of eliptical

15/10/18
DL
10@60
8@120
5@170
5@150
5@150

OHP
8@bar
8@40
8@60
8@60
7@60
 
Last edited:
17/10/18

Cardio
40 min elliptical. HR average 141 bpm

Pull ups
8, 8, 7

12 hours in work and cycled to and from, so felt like I needed to get something done.
 
19/10/18

5 min row warm up

Squat
8@60
6@100
6@100
6@100

Bench
8@40
8@60
8@70
5@80
5@80
8@70

Pull ups
7, 7, 7

Elliptical

35 minutes average HR 144bpm
 
Last edited:
22/10/18

Bag work
3 rounds bag

3 rounds holding

3 rounds hitting
1 round sorta kicking
 
23/10/18

Lifting

DL
8@70
5@120
5@170
5@170
5@175

OHP
3 sets of 7 @ 60
 
27/10/18

Cycled to work (Saturday)

Gym
5 min row
8@60
5@80
5@100
5@100
5@100
5@100
5@105

Bench
8@60
7@75
7@75
7@75

45 min elliptical for CV
 
29/10/18

Lifting
5 min warm up

DL
8@70
5@120
5@175
5@175
5@175
5@175

OHP
8@40
5@50
5@60
5@60
5@60
5@60
5@60
 
31/10/18

Cardio

Ran home. Slow and stead. 5 miles averaging 8 min 45s per mile

Average HR 157 bpm.
 
02/11/18

Hiked to the lost valley with wife. Camped out and woke on 3rd in a flood plain.
Spent the remainder of the day drying gear out
 
04/11/18

Lifting

5 min row

Squat
10@60
5@90
5@105
5@105
5@105
5@105
5@105

Zercher DL
5@60
5@80
5@80

BP
10@60
8@75
8@75
8@75

40 min cardio

Seems that since I did that, I have what should be a innie as a outtie.
 
7/11/18

Cardio
Cycled in to work the long way up the hill to North Gate
 
8/11/18

Ran 5 miles home. Slow pace as tired generally.
 
9/11/18

5 min row to warm up

DL- Back off training session
8@70
8@120
8@140
8@140
8@140

OHP
8@bar
10@40
10@40
10@40

30 minute cardio.
 
11/11/18

Ran to work. Nice and gentle averaging 154 bpm. Took 42 and a bit min so 8 min 33 per mile for 5 miles.

Collected bike and cycled home.
 
13/11/18

Cycled 5 miles to work

Gym
5 min row warm up. Ave 1 min 47.6 so about 1380m

Squats
8@60
5@90
5@90
5@90

Bench
8@50
5@70
5@80
5@80
5@80

Single Leg Press
Testing. Can't squat properly due to 'issues'
8@20 both legs
5@20 left
"" right
5@30 left
"" right
for 3 sets

Cycled home
 
15/11/18

5 min fast row. Average 1 min 49.7 per 500m

DL
8@100
8@120
8@150
8@155
8@155

OHP
8@bar
8@40
8@60
7@60
7@60
 
Back
Top