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

    Frodo you're a cruel woman...... :bang:[/QUOTE]

    Thank you! I try my best! :D
     
  2. Kwajman

    Kwajman Penguin in paradise....

    You didn't hide any bugs in the crust did you? One of my sons is at Purdue University where they have an entomology 'feast' day where all the food is 'bugs' of some sort or another.....didn't sound too good to me but he thought it was awesome.
     
  3. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Nope, no bugs in the cake. It's perfectly safe to eat! :)

    31/8/11

    ~5 mile cycle.

    Followed by:

    2 mins shadow boxing/kicking and bagwork 1 min rest x 10

    Round breakdown:

    1 round shadow boxing/kicking,
    1 round bagwork - relatively light punches, elbows and knees
    2 rounds shadow boxing/kicking
    1 round ground and pound/armbar spinouts on a floor bag

    x2

    Slightly cheating with the bagwork, as my bag isn't hung yet, but I'm short enough and not hitting hard enough that I can get away with leaning it in the corner and using it. :)

    Again 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 or punch too hard.

    Got the occasional twinge from my shins, so I'll probably avoid running/skipping for at least another week.
     
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    1/9/11

    A1: Zercher/weighted vest box squats
    1x5 20kg
    1x5 25kg
    1x5 30kg
    1x3 35kg
    1x2 40kg
    3x5 47.2kg PB
    A2: Pushups 2x5 (1 set normal, 1 set tricep)
    Dumbbell shrugs 2x5 12.2lbs each

    B: Wrist rollers 2x4, 2x3 5lb

    C: Standing ring rows 3x10

    D: Wrist push ups 2x10

    E: Reverse crunches 3x10

    Shorter than normal session as I dropped a few exercises due to my glute/hammy still being a bit achy.

    PB on the squats (it's the heaviest I've squatted using any variation). I realise that it's not a massive lift, but it does cheer me up knowing I'm making progress on an exercise I've struggled with over the years - the box I'm using allows me to go just below parallel.
     
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    4/9/11

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

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

    C1 Lat pulldown 3x10 3 weights on stack 1x5 4 weights on stack
    C2: Arm supported straight leg lifts 3x10

    D1:Wrist roller 4x4, 5lb
     
  6. Princess Haru

    Princess Haru Valued Member

    I struggle to find anything inspiring on youtube regards female strength training, but noticed this yesterday. Been meaning to try the barbell glute raise for a little while too.

    [ame="http://www.youtube.com/watch?v=Avn1o1X1rBY"]Lifting Heavy Stuff! Beautiful Badasses Training Together - YouTube[/ame]
     
  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Nice find!

    I've played around with barbell glute raises in the past. The problem I have is that my weights are mainly cheap vinyl ones, which make it difficult to get the barbell the right height to lie under. I have some larger 20kg and 25kg plates but they're a bit heavy to use with this exercise at the moment.
     
  8. Mitch

    Mitch Lord Mitch of MAP Admin

  9. Princess Haru

    Princess Haru Valued Member

    someone with the same mononym, I'll never be famous now :) Yeah, it's tough about the Olympic funding, they claimed she wasn't sticking with her training diet, maybe easier living with a bunch of people doing the same thing. I just find any kind of gym training hard to keep motivated, like I felt bullied into that powerlifting comp the other month and got obsessed with numbers and it ground the will right out. Now I'm trying to find the drive again but without sharing much at the gym. I'm not a very trusting person alas, yet I'm no expert and programs need changing, advice given, this much I know
     
  10. righty

    righty Valued Member

    Just a question when you are listing exercises at A1, A2, B1, B2 etc are you performing the same letter sets as complexes when they are different exercises? Or is it something different going on?
     
  11. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I'm supersetting them.

    So Sunday's workout would be:

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

    and a similar procedure for all other 'lettered' exercises. It cuts down the time I spend on the workout and ups the work rate a bit.
     
  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    5/9/11

    3 mins shadow boxing/kicking and bagwork 1 min rest x 10

    Round breakdown:

    2 round shadow boxing/kicking,
    1 round bagwork - relatively light punches, elbows and knees
    1 rounds shadow boxing/kicking
    1 round ground and pound/armbar spinouts on a floor bag
    x2

    Finisher:1 min box jumps and box split jumps

    30 mins grappling drills

    Side and back breakfalls were fine. Front breakfalls hurt my shoulder, as did sprawls, but stability ball sprawls were ok.

    Shrimping and some shoulder rolling stuff seemed fine as did headstand head posts.

    It looks like Judo is out for the time being if impact stuff hurts, but I can maybe start thinking about BJJ again shortly. I'll do another few weeks of drills and see how I am then.
     
  13. Gary

    Gary Vs The Irresistible Farce Supporter

    What's shrimping? I haven't heard of that before.
     
  14. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    [ame="http://www.youtube.com/watch?v=e5umBWsf_NA"][Drill] Backwards Shrimping Drill by Stephan Kesting - YouTube[/ame]
     
  15. Princess Haru

    Princess Haru Valued Member

    I've seen the guys do shrimping in MMA class across the floor as part of the warm up, before they get to all that hugging stuff :rolleyes:
     
  16. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    6/9/11

    Mobility Drill 1:

    Cat/camel x12
    Bird dog x10 each side (es)
    Side lying trunk twist x8 es
    Calf stretch x10 es
    Fire hydrant x 10 es
    Supine bridge x12
    Side to side leg swing x10 es
    Anterior posterior leg swing x10 es
    Supine scorpion x8 es
    Pull back butt kick x5 es
    Squat to stand x8 es
    Foam roller parallel x10
    Side lying rotation extension x10 es
    Scapular pushups x10
    Shoulder circles big/little x10 forward and backwards
    Scapular wall slides x10 (minimal range due to shoulder issue)
    PNF diagonals with lunge x10 es
    Active wrist mobilization x10 up/down/side to side/round and round


    A1: Glute bridges on gym ball 3x10
    A2: Alternating dumbell floor press 3x10 20lbx2

    B: Sumo Deadlift
    1x5 20kg
    1x5 25kg
    1x5 30kg
    1x3 40kg
    1x2 50kg
    2x4 60kg
    4x1 70kg

    C1: Dumbbell chest supported row 2x15lb 3x8
    C2: Dumbbell lunges 2x20lb 3x10

    D1: Wrist roller 4x4 5lbs
    D2: Windshield wipers 3x10 10lbs

    Tried 1 powerclean tonight just to see how it felt and 30kg seemed easy to pull and didn't bother my shoulder.
     
  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    7/9/11

    ~2.8 km walk/run
    Walk 1 min, run 30secs

    Only did half my normal route to see how my shins held up. The left one was a bit achy, so I'll ease back into the running side of things fairly slowly I think (not that I was doing huge amounts anyway!).
     
  18. seiken steve

    seiken steve golden member

    Do you usually pull sumo?

    I'm planning on doing a few weeks of it so any tips would be awesome.
     
  19. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I've just started pulling sumo regularly. I'm alternating conventional with sumo each week. I find it gives my lower back (which can be a bit temperamental) a bit extra time to recover and targets my legs a bit more than conventional

    I got the motivation to change from this T-Nation article:

    http://www.t-nation.com/free_online_article/most_recent/deadlifting_for_strongman

    But it was something I'd been toying with doing anyway.

    One tip is make sure you use a long enough bar so you don't end up dropping the weights on your toes!

    Gubernatrix has a good article on sumo:

    http://gubernatrix.co.uk/2009/06/how-to-sumo-deadlift/

    as does Dieselcrew:

    http://www.dieselcrew.com/how-to-build-muscle-sumo-deadlift-for-mass

    and Mike Robertson:

    http://robertsontrainingsystems.com/blog/how-to-improve-the-sumo-deadlift/
     
  20. Bigmikey

    Bigmikey Internet Pacifist.


    I've found a little ibuprofen can help with that if taken prior to the run/walk. Also, wrapping each shin with an elastic bandage can provide a bit of compression and some support. Granted it aint much and it looks kinda goofy in shorts, lol, but it's something.
     

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