[Ian Coe]

Due to my old log from nov 2004 being deleted for reasons unknown (i'm reserving the 'it was a honest mistake' option right now), I'm having to make a new log so that I know whats going on.


edit-if the old log can be retrieved (which I'm in the process of pestering KK to see if it can be done), i'll merge this thread and the old one.

Heres hoping

[Ian Coe]

03/06/06

PL

Incline BP
8@60
5@75
5@80
5@82.5
5@85
3@90
2@90

MP
8@40
8@52.5
8@52.5
6@52.5

BO row
8@60
5@80
5@85
5@90

Weighted sit ups
12@22 for 4 sets

Tricep extention
8@20
8@35
8@37.5
8@40


Full contact twist
Low to high
8@15
8@20
8@22.5
8@25
5@27.5

[Ian Coe]

04/07/06

MT
Can't remember it all now.....will have to think

[Ian Coe]

05/07/06

MT-watford
See above

[Ian Coe]

06/07/06-having no lifted since dec 2005 I'm going to take some time to get back to a decent squat. I was around 150 (everything is kg) for a triple last nov time. Especially easy because of my left knee and the damage from the world games in June

PL

Squats
8@60
8@80
5@90
5@100
5@110-hamstring starting to be painful as assholes
5@100


Stiff legged DL off 5" box
8@60
8@80
8@90
8@95

Weighted sit ups off floor
12@BW
12@24 kg*4

Full contact
low to high
8@20
5@27.5
5@30
5@32.5

15 min cycle warm down

[Ian Coe]

08/07/06


Cardio
32 min 42 of rowing (8k) on level 8- My forearms were blocks of lactic after 10 minutes
15 min cycling

3 sets of 30 sit ups (with twist at top) with 16kg under chin

[True2KungFu]

how are those rowing machines for a good endurance workout? I have found that pretty much every machine ive ever tried has sucked.

[Ian Coe]

Depends


For endurance they're ok, but I find weak links (grip) give out before the major muscles do. For sprint work (20s and upwards), they're good because its a full body fatique and if your not used to them it forces a different breathing pattern that IMO is good for the lungs and diaphram.

I'm trying to give my knee a break, so I can't do long runs, so rowing (such that I hated doing it), seemed liek a good alternative

[Ian Coe]

10/07/07

tired so tried 200mg:5mg C:Y
PL

Incline BP
8@60
5@77.5
5@80
5@82.5
5@85
5@87.5

MP
8@40
8@55
7@55 (could have got that last one)
5@55

BO row
8@60
5@82.5
5@87.5
4@92.5, reset grip, then finished the last rep

Tricep ext
8@20
8@37.5
8@40
4@42.5 (could lock out that 5th)

Full contact twist
Low to high

8@17.5
5@30
5@32.5 (got to 3 with left side, couldn't lock out rep 4)
3@35

Weight sit ups
3 sets of 10@30

5 min slow rowing to help recovery (along with 40 min walk there and back)

Slowly getting back to normal

[Ian Coe]

11/07/07


MT
Got there 30 min early and skipped and did power work before fucked on the heavy bag (trying to get used to new rotational strength).
4 rounds shadow boxing as usual
2 rounds kick sparring inc knees (lyndon on, then anwar). For my round on it was kick sparring with just body shots. In between each round I did sit ups (10), then burpees (10) then sit ups.
Full sparring, Lyndon, then anwar, then me (so you have one round on and 2 fresh guys jump in on you). Went through that twice, then I went on again, then lyndon then anwar.
In between rounds for 1 min rest I did either burpees for 10 (did that twice to be honest), sit ups (to a count of 15) or crunches (15).
Then, like a retard, at the end of the 6th round I was doing sit ups and anwar jokingly started to punch me in the abs, so I made him do the whole straddle me and punch for 5's at the top position for 15 reps (last 5 being for 10 punches). Then after the final round, same thing, but the last 5 'sets' of 10 worked they're way up to 20 with anwar and lyndon taking turns to hit me as fucking hard as they could. Was ok when they wore 12oz, but lyndon took off his gloves and wailed away with just wraps on. Fuck those knuckles stung a little.

Pretty bruised up internally I think. No visible bruising, but man they feel like I have done 500 sit ups