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

    27/8/11

    ~5 mile cycle.
     
  2. Gary

    Gary Vs The Irresistible Farce Supporter

    Post Workout Cake?
     
  3. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Fresh cream meringue with strawberries and a little chocolate coating! :D :happy:

    Tonight's post workout treat is likely to be full fat jersey milk hot chocolate with marshmallows! :)
     
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    28/8/11

    A1: Front squats
    1x5 20kg
    1x5 25kg
    1x5 30kg
    1x3 35kg
    1x2 35kg
    3x5 40kg
    A2: Ring row - 3x10 increased angle

    B1: Glute bridges on gym ball 3x10
    B2: Pushups 4x5
    1 set normal, 1 set tricep x2

    C1: Glute ham raises red band assisted 3x5
    C2: Wrist pushups 2x10

    D1 Lat pulldown 3x8 3 weights on stack
    D2: Arm supported straight leg lifts 3x10 - shoulder felt a bit achy after these, not sure if it's because it's unused to being used for support or because it's not ready to be used yet.

    E1:Wrist roller 2x4, 2x3 5lb
    E2: Reverse leg lift 18.3lb 3x5 - had to give up on the 3rd set because my left hammy/glute was cramping something awful.
     
    Last edited: Aug 29, 2011
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    29/9/11

    2 mins shadow boxing 1 min rest x 10

    Did it as 4 rounds shadow boxing/kicking, 1 round ground and pound/armbar spinouts on a floor bag x 2

    Kept it at a pace that had me breathing heavier but not gasping and tried to keep my shoulder fairly relaxed and not over extend the arm.

    Shoulder feels tired achy but not painful - so far! Shins also felt ok.
     
  6. Simon

    Simon The Bulldog Supporter MAP 2017 Koyo Award

    I only really do 3/4 punches when shadow boxing. It keeps me relaxed and stops me over extending the elbows.
     
  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    That's pretty much what I do too (same with kicks). I just tried to make sure I kept moving for the whole round and mixed punches with kicks.

    The GnP was fun whilst it lasted! I enjoy pounding things. I really must try to get my heavy bag hung up at some point.

    I have a horrible feeling that I have tweaked my left glute, it still feels crampy today. I may have to go and roll round on my foam roller later and see if that helps.
     
  8. Kwajman

    Kwajman Penguin in paradise....

    So with those post workout snackies how much weight have you gained?
     
  9. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I'm Buff, man! :weightlifter:

    I'm also avoiding the scales till the weekend and will blame any weight gain on water retention due to hormonal issues! ;) :D :Angel:
     
  10. Microlamia

    Microlamia Banned Banned

    Aren't you about 112lbs at 5'0? Sounds pretty lean to me :)
     
  11. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I'm currently fluctuating between ~115-118lbs (depending on my carb consumption) at 4ft 11". I'd like to get down to 112lbs (or even a bit lower). I'm definitely carrying too much fat around my stomach, bum and thighs, but am nowhere near overweight (particularly considering I lift, so am carrying a reasonable amount of muscle mass).
     
  12. Kwajman

    Kwajman Penguin in paradise....

    PICTURES! WE NEED PICTURES!!
     
  13. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Your wish is my command...

    Coffee cake:

    [​IMG]

    Carrot cake:

    [​IMG]

    Cheesecake:

    [​IMG]

    :evil: :Angel:
     
  14. seiken steve

    seiken steve golden member

    Holy front squat volume batman!!

    Nice log, keep up the good work, I'll follow as best I can.
     
  15. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Cheers, Steve!

    I'm contemplating dropping the reps so I can increase the weight a bit more quickly, but 3x5 has always served me well and my OCD about changing routines is kicking in. I'm also a bit reluctant to start pushing heavier weights at the moment because I've noticed my knees collapsing inwards a little when coming out of the hole (something my Oly lifting coach pointed out to me a while back), so I might just wait till I can lift with proper technique. I don't want to add a niggling knee injury to my other issues!
     
  16. Microlamia

    Microlamia Banned Banned

    Yeah, you've had your fair share of injuries, lol. You don't want to add another one to the list!
     
  17. seiken steve

    seiken steve golden member

    D you train with a partner?

    Verbal ques are amazingly helpful with stuff like that.

    I don't see and issues with the volume TBH most people don't do enough, IMO people will make more progress with similar volume to you than 5x5 with 2-3 of those sets being a warm up.
    Hell I'm doing 10 sets of 3 at the moment, I've never died of overtraining yet.
     
  18. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    No I train in my garage, by myself.

    When my shoulder is up for it, I plan on going back to my Oly lifting class, which is where I get decent help on technique. Up to now they've always said my basic lifts are very good, technique wise, the only real criticism has been the tendency for my knees to collapse inwards a little on heavier sets. I'm also going really deep ATG with the front squats, which is probably keeping the overall weight I lift down a bit, but that doesn't bother me.

    I usually try to get to 3x5 with any weight before I increase to the next level (except with deadlifts).
     
  19. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    30/8/11

    A1: Glute bridges on gym ball 3x10
    A2: Alternating dumbell floor press 3x10 15lb

    B: Deadlift
    1x5 20kg
    1x5 30kg
    1x5 40kg
    1x3 50kg
    1x2 60kg
    2x4 71kg
    4x1 81kg

    C1: Dumbbell chest supported row 2x12.2lb 3x10
    C2: Dumbbell lunges 2x15lb 3x10

    D1: Wrist roller 2x5, 2x4 5lbs
    C2: Windshield wipers 3x10 10lbs
     
  20. Kwajman

    Kwajman Penguin in paradise....

    Cheesecake:

    [​IMG]

    :evil: :Angel:[/QUOTE]

    Frodo you're a cruel woman...... :bang:
     

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