Frodocious's Fabulous Female Fitness Frenzy

I don't mind if it's cold, it's more when it's chucking it down with horizontal rain! Which seems to be most of the time round here at the moment.

05/04/16

1 mile walk at lunchtime.

Aaaaaaaannnnnnndddddddd...........









Wait for it...............











It can't possibly be true..............







Not Frodo, a Mod on MAP, actually doing a martial art.........







1hr no gi BJJ!!!!!!

Worked lockdown to a sweep to electric chair.
I even rolled for 10 minutes!
I'm still rubbish, but it was fun!

 

06/04/16

Clean
10kg 3x3
15kg 3x3
20kg 3x3

Landmine Press
10kg 3x3
12.5kg 3x3
15kg 5x3

Single Leg Deadlift
Bodyweight 5x3

1 Arm Dumbbell Row
30lb: 8, 7, 6

Barbell Glute Bridge
40kg 3x5

Bent Over Rear Delt Raise
10lbx2 3x5

Alternating Hammer Curls
10lb 2x10

 

07/04/16

1 mile walk at lunchtime.

No gi BJJ
1hr.

Worked lockdown again then half guard to kimura.
Sparred for 10 mins - I have forgotten everything I have ever learned!

The good news is that they have changed their pricing structure. It's still £60 per month unlimited training, but they now also do £49 per month for 2 classes a week, £70 for a 10 class pass and £10 pay as you go. I think I will be going for the 10 class pass for the time being as it gives me some flexibility to miss the odd session if old injuries are niggling.

 

08/04/16

1 mile walk at lunchtime.

Had a shoe disaster half way round - the sole came off! I am currently crunching round the office with the sole cellotaped back on! Classy!

 

09/04/16
AM
Mobility Drill 1

Skipping
30sec on 30 secs off x10

PM Interval jog/walk
1 min jog, 2 mins walk. Did ~2 miles

10/04/16

Mobility Drill 2

Frog stand
20 secs x3

Had planned a lifting session , but was invited by a friend to go and see the British Gymnastics Championships - watching sport counts as activity, doesn't it?

 

11/03/16



Deadlift
1x5 30kg
1x5 35kg
1x5 40kg
1x3 45kg
1x2 50kg
2x3 57.5kg

Bench Press (football bar)
1x5 10kg
1x5 12kg
1x5 14kg
1x3 15kg
1x2 16kg
5x3 17kg
Alternating normal and close grip sets

Barbell Split Squat
3x5 12kg
I really suck at these!

1 Arm Dumbbell Row
1x8 30lb
1x7 30lb
1x5 30lb

Dumbbell Skull Crusher
3x5 15lb

Suitcase Carry
2x60secs 30lb

 

I have a mishmash of plastic and metal plates that I have built up over the years.The heaviest are 25kg and 20kg but most are ~5kg/10lb. Some are rated in lbs and some in KG. I just log in whichever gives a round number. I also have some fractional plates (0.25, 0.5, 1, 1.5, 2 and 2.5kg).

When money allows, I'm going to invest in a good set of Olympic bumper plates.

12/04/16

1 mile walk at lunchtime.

No gi BJJ
1hr.

Worked a couple of mount escapes to sweeps
Sparred for 10 mins

Frog stand
3x20secs

Mobility drill 3 -I'm trying to get into the habit of doing a mobility session after my BJJ, whilst I'm still warmed up.

 

14/04/16

Limber 11 warm up

Clean
10kg 3x3
15kg 3x3
20kg 5x3

Landmine Press
10kg 3x3
13kg 3x3
16kg 5x3

Single Leg Deadlift
15lb 5x3

1 Arm Dumbbell Row
30lb: 10, 7, 5

Barbell Glute Bridge
45kg 3x5

Bent Over Rear Delt Raise
15lbx2 3x5

Alternating Hammer Curls
15lb 3x5

 

Yes, you should!

14/04/16

Lunchtime walk

BJJ 1hr 10 mins

Worked Mount escape to taking the back to choke.

Sparred 15 mins

Frog Stand
3x20 secs

Mobility Drill 4

I did a stretching session after my BJJ on Tuesday and felt something pop in my back. Since then I have been magnificently pain free. Obviously something popped back to where it should be! I'm now terrified I'll do something to make it un-pop!

 

16/04/16
AM
Mobility Drill 1

Skipping
45 sec on 45 secs off x9

PM Interval jog/walk
1 min jog, 2 mins walk. Did ~3 miles

17/04/16

Mobility Drill 2

 

18/04/16

Lunch time walk ~1.2 miles

Evening

Deadlift
1x5 30kg
1x5 35kg
1x5 40kg
1x3 45kg
1x2 50kg
2x3 60kg

Bench Press (football bar)
1x5 10kg
1x5 12kg
1x5 14kg
1x3 17kg
1x2 19kg
5x3 21kg
Alternating normal and close grip sets

Barbell Split Squat
3x5 13kg
I really suck at these!

1 Arm Dumbbell Row
1x10 30lb
1x8 30lb
1x6 30lb

Dumbbell Skull Crusher
3x5 15lb

Suitcase Carry
2x60 secs 30lb
1x30 secs 30lb

 

19/04/16

Lunchtime walk

BJJ 1hr

Worked on armbars.

Didn't spar, as my back was a bit grumbly.

Frog Stand
3x20 secs

Mobility Drill 3

 

21/04/16

Lunch time walk ~ 1.2 miles

Clean
10kg 3x3
15kg 3x3
22kg 5x3

Landmine Press
10kg 3x3
15kg 3x3
17kg 5x3

Single Leg Deadlift
15lb 5x3

1 Arm Dumbbell Row
30lb: 10, 8, 6


Bent Over Rear Delt Raise
15lbx2 3x5

Alternating Hammer Curls
15lb 3x5

Thinking of starting to do Wendler 5/3/1 for my next programme.

 

25/04/16

Deadlift
1x5 30kg
1x5 35kg
1x5 40kg
1x3 50kg
1x2 55kg
2x3 62.5kg

Bench Press (football bar)
1x5 10kg
1x5 14kg
1x5 16kg
1x3 18kg
1x2 20kg
5x3 22kg
Alternating normal and close grip sets

Barbell Split Squat
3x5 14kg
I really suck at these!

1 Arm Dumbbell Row
1x10 30lb
1x10 30lb
1x8 30lb

Dumbbell Skull Crusher
3x5 15lb

Suitcase Carry
3x30 secs 30lb

 

It wasn't too bad. I make sure I get decent rest periods between the heavier sets.

26/04/16

No-gi BJJ

Worked on some stand up stuff, including a few take downs.

Sparred for 5 mins to see how my back coped - it was fine, but I managed to tweak my dodgy shoulder not tapping out of an armbar quickly enough. GRRR!

 

27/04/16

Lunchtime walk ~1.2 miles

Skipped evening weights session as my shoulder was grumbling and I had a pounding headache when I got home.

 

28/04/16

No-gi BJJ

1hr 10 mins

Worked on a take downs.

Sparred for 15 mins to see how my back coped - it was fine. Shoulder is still a bit grumbly though.

Starting to regret stopping Judo as my throws would be much better by now. Not sure if I should take it up again - I don't think my body could handle too much throwing and my eyesight is a problem with the impact level.