Frodocious's Fabulous Female Fitness Frenzy

Discussion in 'Training Logs' started by Frodocious, Aug 28, 2011.

  1. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Nope. I've never needed them. I think if this elbow keeps being grumbly I'll have to spend some cash and go see a physio. It seems ok with pushing moves, but definitely grumbles when I'm pulling things (including opening doors) or picking up heavy things.
     
  2. matveimediaarts

    matveimediaarts Underappreciated genius

    :eek: Get well soon, comrade! :)
     
  3. pgsmith

    pgsmith Valued dismemberer

    I used to suffer these same irritating elbow problems that would flare up unexpectedly. I also sit at a desk and work on computer all day. What I found very helpful is this ... An Easy Fix for Tennis Elbow?

    I got a flexbar from amazon about four years ago (I got a blue one since I have Popeye forearms from sword practice), and used it for 5 minutes twice a day. After about two weeks, I was pain free. I still keep it and will use it for a couple of days whenever it flares up (very seldom any more).
     
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Thank you! I'll look into that.

    I also need to dig out my finger bands to see if using them helps.

    I have also set up a second mouse on my work PC so I can alternate hands.

    11/08/16

    Cycling

    30 mins stationary bike
    Varying resistance

    I bought a new cycle helmet so I might actually take the bike out on the road at some point soon! :)
     
    Last edited: Aug 12, 2016
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    12/08/16

    Lunchtime walk
    ~1 mile.
    Easy recovery walk - Friday is my day off.
     
  6. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    13/08/16

    Morning Session

    ~ 1 mile walk

    Mobility Drill 1

    Squat
    14kg 1x5
    18kg 1x5
    21kg 1x3
    26kg 1x5
    30kg 1x3
    34kg 1x5

    1 Leg Deadlift
    20lb dumbbell
    5x5

    Barbell Good Morning
    20kg 5x5

    Barbell Glute Bridge
    50kg 5x5

    Deadbugs
    5x5 - 1arm/ 1 leg version
    Weighted with 2.5lb ankle weights

    Evening Run
    5 mins then 2 mins walk
    1 min run 2 mins walk
    Did 2.5 miles in total

    14/08/16

    Football Bar Bench Press
    1x5 11kg
    1x5 13kg
    1x3 16kg
    1x5 19kg
    1x5 21kg
    1x6 24kg

    Barbell Overhead Press
    23kg 5x3

    Rear Delt Raise
    20lb x2
    5x5

    Elbow is still painful, so no pulling moves at the moment.

    Didn't do an evening session because the Olympics distracted me.
     
    Last edited: Aug 17, 2016
  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    15/08/16

    Lunchtime walk
    ~1 mile

    AM and PM
    4x15 standing calf raises - to try to sort out my dodgy ankle

    16/08/16

    AM and PM
    4x15 standing calf raises - to try to sort out my dodgy ankle

    Evening Session

    Deadlift
    1x5 29kg
    1x5 37kg
    1x3 43kg
    1x5 51kg
    1x5 58kg
    1x5 66kg
    Switched to mixed grip for the last 2 sets

    Pistols (partials)
    5x5

    Deadbugs
    1 arm/ 1 leg version
    5x5
    Weighted - 2.5lbs on each arm & leg
     
  8. matveimediaarts

    matveimediaarts Underappreciated genius

    Dodgy ankle, eh? Might try plie/grand plie/releve in first, second, fourth, and fifth positions. This explains demi and grand plie: [ame="https://www.youtube.com/watch?v=sWfF0b6BX0E"]How to Do a Plie Ballet Position - YouTube[/ame]

    The five positions are thus: https://search.yahoo.com/yhs/search...hspart=avast&hsimp=yhs-001&p=ballet+positions

    3rd is more for artistic things and I rarely use it outside centre routines. Anyhoo, just do demi-demi-grand in 1st, 2nd, 4th, 5th, then reverse the order and the feet (if right foot moves forward in 4th and 5th, move it to back on the second half of the exercise)

    Hope this helps! :) It works for me-ankle, leg, knee, lower back, and hip problems alike. :D
     
    Last edited: Aug 18, 2016
  9. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Thank you. I'll keep those in mind. So far, the calf raises seem to be working wonders - particularly seeing as I've only been doing them since Saturday!

    17/08/16

    Evening Session

    Interval Run

    2 x 0.25 mile easy warm up.
    5 x 0.1 mile faster. Aiming for and 8 minute mile pace.

    Morning and evening calf raises
     
    Last edited: Aug 22, 2016
  10. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    18/08/16

    Morning and evening calf raises

    19/08/16

    Morning and evening calf raises

    20/08/16

    Morning Session

    ~1 mile walk

    Standing One-Arm Landmine Press
    2x5 10kg
    1x3 12kg
    1x5 14kg
    1x5 16kg
    1x12 18kg

    Dumbbell Bench Press
    5x3 2x25lb

    Mobility Drill 1

    Evening Session

    Snowboarding
    2hr pass at snowdome

    Morning and evening calf raises

    21/08/16

    Mobility Drill 2

    Squat
    16kg 1x5
    19kg 1x5
    22kg 1x3
    26kg 1x5
    30kg 1x5
    34kg 1x5

    1 Leg Deadlift
    25lb dumbbell
    5x5

    Barbell Good Morning
    22kg 5x5

    Barbell Glute Bridge
    50kg 5x5

    Deadbugs
    5x5 - 1arm/ 1 leg version
    Weighted with 2.5lb ankle weights

    Morning and evening calf raises
     
  11. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    22/08/16

    Morning and evening calf raises

    Evening Session

    Interval Run

    2 x 0.25 mile easy warm up.
    5 x 0.1 mile faster. Aiming for and 8 minute mile pace.
     
  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    23/08/16

    Football Bar Bench Press
    1x5 11kg
    1x5 14kg
    1x3 17kg
    1x3 20kg
    1x3 23kg
    1x4 26kg

    Barbell Overhead Press
    24kg
    1x3
    4x2

    Rear Delt Raise
    20lb x2
    5x5

    Morning and evening calf raises
     
  13. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    24/08/16
    AM and PM
    4x15 standing calf raises - to try to sort out my dodgy ankle

    PM
    Band pullaparts 1x10

    Expand you hand bands
    White band 3x12


    25/08/16

    AM and PM
    4x15 standing calf raises - to try to sort out my dodgy ankle

    PM
    Band pullaparts 1x10

    Expand you hand bands
    White band 3x12

    26/08/16

    AM and PM
    4x15 standing calf raises - to try to sort out my dodgy ankle

    PM
    Band pullaparts 1x10

    Expand you hand bands
    White band 3x12

    27/08/16

    AM and PM
    4x15 standing calf raises - to try to sort out my dodgy ankle

    PM
    Band pullaparts 1x10

    Expand you hand bands
    White band 3x13

    28/08/16

    AM and PM
    4x15 standing calf raises - to try to sort out my dodgy ankle

    PM
    Band pullaparts 1x10

    Expand you hand bands
    White band 3x12

    29/08/16

    AM and PM
    8x15 standing calf raises - to try to sort out my dodgy ankle

    PM
    Band pullaparts 1x10

    Expand you hand bands
    White band 3x12

    Deadlift
    1x5 31kg
    1x5 39kg
    1x3 47kg
    1x3 55kg
    1x3 62kg
    1x3 70kg
    Switched to mixed grip for the last 2 sets

    Pistols (partials) - increased the depth of the squat
    5x5

    Deadbugs
    1 arm/ 1 leg version
    5x5
    Weighted - 2.5lbs on each arm & leg
     
  14. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    30/08/16

    Standing One-Arm Landmine Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x3 15kg
    1x3 17kg
    1x8 19kg

    Dumbbell Bench Press
    5x3 2x25lb

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10

    Expand you hand bands
    White band 3x12

    31/08/16

    Squat
    16kg 1x5
    20kg 1x5
    24kg 1x3
    28kg 1x3
    32kg 1x3
    36kg 1x5

    1 Leg Deadlift
    Body weight 5x5

    Barbell Good Morning
    24kg 5x5

    Barbell Glute Bridge
    55kg 5x5

    Deadbugs
    5x5 - 1arm/ 1 leg version
    Weighted with 2.5lb ankle weights

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10

    Expand you hand bands
    White band 3x12
     
  15. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    02/09/16

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10

    Expand you hand bands
    White band 3x12

    03/09/16
    Afternoon

    Bench Press
    1x5 11kg
    1x5 14kg
    1x3 17kg
    1x5 21kg
    1x3 24kg
    1x5 27kg

    Sets 1-5 done with a football bar. Set 6 done with a normal bar

    Barbell Overhead Press
    24kg
    3x3
    2x2

    Rear Delt Raise
    20lb x2
    5x5

    Evening Session

    Interval Run
    5 mins 30 run / 2 mins walk
    then
    1 min run / 2 mins walk to complete 2.6 miles

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10

    Expand you hand bands
    White band 3x12
     
  16. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    04/09/16

    AM and PM
    8x15 standing calf raises - to try to sort out my dodgy ankle

    PM
    Band pullaparts 2x10

    Expand you hand bands
    White band 3x12

    Deadlift
    1x5 31kg
    1x5 39kg
    1x3 47kg
    1x5 58kg
    1x3 66kg
    1x2 74kg
    Switched to mixed grip for the last 2 sets

    Pistols (partials) - increased the depth of the squat
    5x5

    Deadbugs
    1 arm/ 1 leg version
    5x5
    Weighted - 2.5lbs on each arm & leg
     
  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    05/09/16

    Standing One-Arm Landmine Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x5 16kg
    1x3 18kg
    1x6 21kg

    Dumbbell Bench Press
    5x5 2x25lb

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10

    Expand you hand bands
    White band 3x12
     
  18. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    06/09/16 and 07/09/16

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10

    Expand you hand bands
    White band 3x12

    08/09/16

    Squat
    16kg 1x5
    20kg 1x5
    24kg 1x3
    30kg 1x5
    34kg 1x3
    38kg 1x5

    1 Leg Deadlift
    Body weight 5x5

    Barbell Good Morning
    26kg 5x5

    Barbell Glute Bridge
    50kg 5x5

    Deadbugs
    5x5 - 1arm/ 1 leg version
    Weighted with 2.5lb ankle weights arm

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10
     
  19. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    09/09/16

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10

    Expand your hand bands
    White band 3x12

    10/09/16

    AM
    ~1 mile walk

    Mobility Drill 1

    Start of Wendler 5/3/1 Cycle 5

    Bench Press
    1x5 12kg
    1x5 15kg
    1x3 17kg
    1x5 20kg
    1x3 23kg
    1x7 26kg

    Sets 1-5 done with a football bar. Set 6 done with a normal bar

    Barbell Overhead Press
    24kg
    5x3

    Rear Delt Raise
    20lb x2
    5x5

    Evening Session

    Snowboarding

    2hr pass at snowdome

    AM and PM
    8x15 standing calf raises

    PM
    Band pullaparts 2x10
     
  20. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    11/09/16

    AM and PM
    8x15 standing calf raises - to try to sort out my dodgy ankle

    PM
    Band pullaparts 2x10

    Expand you hand bands
    White band 3x12

    ~ 1 mile walk

    Mobility Drill 2

    Deadlift
    1x5 33kg
    1x5 39kg
    1x3 45kg
    1x5 54kg
    1x5 62kg
    1x5 70kg
    Switched to mixed grip for the last 2 sets

    Pistols (partials) - increased the depth of the squat
    5x3

    Deadbugs
    1 arm/ 1 leg version
    5x5
    Weighted - 2.5lbs on each arm & leg

    Time to rethink the deadlift progressions. I think the 5/3/1 is increasing the weight to quickly for me. I really struggled with the 70kg x5 tonight. Either I'll reduce the weight increases to smaller increments, or maybe change the number of reps and, maybe, start adding in some heavy singles.
     
    Last edited: Sep 11, 2016

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