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

    Good luck! I hate running - I really suck at it due to lung function issues, but I am determined to get better at it. I really want to do the 12 hour race solo next year. I missed it this year because of several injury and illness problems that stopped me training. I'm really trying to work on my basic cardio at the moment.

    The best thing I did to help my running was buying my Garmin 220 watch, as it allows me to track in depth what I'm doing and set up interval programs that I can tweak each week as I get better.
     
  2. aaradia

    aaradia Choy Li Fut and Yang Tai Chi Chuan Student Moderator Supporter

    I don't do jogging.
    1- Boring!!!!!!!!!!!
    2- I get shin splints really easily.
    3. Very tough on joints.

    That is just me and my body though. If it is healthy for others- that is great!
     
  3. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I do it because I am bad at it and it is a mental and physical challenge! I'm currently building up my conditioning work, but including a variety of exercises (cycling, skipping etc) to reduce the risk of injury. I'd like to add some swimming in, but don't really have a spot in my schedule that I could fit it into.
     
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    21/05/16

    Took a trip up to Grasmere. Went for an easy 4 mile hike around Rydal Water, ate far more calories than I used up and bought ALL the Grasmere gingerbread. :D :happy:

    22/05/16
    Jog/Walk
    3 mins jog, 2 min walk x1
    1 min jog, 2 mins walk x13
    Did ~3 mile
     
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    23/05/16

    Limber 11 Warm up

    Football Bar Bench Press
    2x5 10kg
    1x3 12kg
    1x5 14kg
    1x5 15kg
    1x5 19kg

    Dumbbell Skullcrushers
    10lbx2
    5x10

    Rear Delt Raise
    2.5lb x2
    5x10

    1 Arm Dumbbell Row
    10lb
    5x10

    24/05/16

    BJJ Nogi
    1hr Drills
    10 mins sparring

    Skipping
    5 x 2 mins

    Mobility Drill 3

    25/05/16

    Limber 11 Warm Up

    Deadlift
    1x5 26kg
    1x5 30kg
    1x3 35kg
    1x5 42kg
    1x5 48kg
    1x5 55kg

    Pistols (partials)
    5x5

    Dumbbell Lunges
    2x2.5lb
    5x5

    Deadbugs
    1 arm, 1 leg version
    5x5
     
  6. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    28/05/16

    Morning

    1 mile walk

    Mobility Drill 1



    Evening
    Jog/Walk
    3 mins 30ssecs jog, 2 min walk x1
    1 min jog, 2 mins walk x13
    Did ~3 mile
     
  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    29/05/16
    Morning

    1 mile walk

    Mobility Drill 2

    Standing One-Arm Landmine Press
    2x5 9kg
    1x3 10kg
    1x5 10kg
    1x5 11kg
    1x5 13kg

    Dumbbell Floor Press
    2x10lb 5x10

    Dumbbell Hammer Curl
    2x10lb 5x10

    1 Arm Dumbbell Bent Over Row
    20lb 5x10
     
  8. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    29/05/16

    Evening Session

    Snowboarding
    2hr pass at snowdome. Snowboarding the day after a run is a killer on my legs!


    30/05/16
    Morning Session
    1 mile walk

    Limber 11

    Squat
    10kg 1x5
    12kg 1x5
    14kg 1x3
    17kg 1x5
    20kg 1x5
    22kg 1x5

    1 Leg Deadlift
    2x10
    3x5

    Barbell Glute Bridge
    20kg 5x10

    Deadbugs
    5x6

    Not sure if there will be an afternoon session or not.
     
  9. aaradia

    aaradia Choy Li Fut and Yang Tai Chi Chuan Student Moderator Supporter

    Deadbugs???????
     
  10. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

  11. Simon

    Simon Moved on Admin Supporter MAP 2017 Koyo Award

    Excellent exercise.

    [ame="https://www.youtube.com/watch?v=I5xbsA71v1A"]Core Exercise - The Dead Bug - YouTube[/ame]
     
  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    31/05/16

    No Gi BJJ
    1 hr drills/technique work
    10 mins rolling

    Skipping
    5x 2 mins

    Mobility Drill 3
     
  13. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    03/06/16

    Snowboarding Boarder Cross Course
    All Day. Probably spent about 4hr 30mins actually boarding. I was rubbish. I get panicky when I go fast and either brake or bail on the course - not ideal for Boarder X. That said, it was excellent fun and has given me some things to work on.

    04/06/16

    Morning Session

    ~1 mile walk

    Mobility Drill 1

    Football Bar Bench Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x5 15kg
    1x5 17kg
    1x5 20kg

    Dumbbell Skullcrushers
    10lbx2
    5x10

    Rear Delt Raise
    5lb x2
    5x10

    1 Arm Dumbbell Row
    20lb
    5x10

    Will go for a run later, even though my legs are dead from the snowboarding.
     
  14. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    04/06/16

    Evening
    Jog/Walk
    4 mins jog, 2 min walk x1
    1 min jog, 2 mins walk x12
    Did ~3 mile
     
  15. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    05/06/16

    Morning Session

    ~1 mile walk

    Mobility Drill 2

    Deadlift
    1x5 26kg
    1x5 32kg
    1x3 39kg
    1x3 45kg
    1x3 53.5kg
    1x3 58kg

    Pistols (partials)
    5x6

    Dumbbell Lunges
    2x10lb
    5x6

    Deadbugs
    1 arm, 1 leg version
    5x6

    Evening Session

    30 mins on stationary bike
     
  16. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    06/06/16

    Standing One-Arm Landmine Press
    2x5 9kg
    1x3 10kg
    1x3 10kg
    1x3 12kg
    1x3 13kg

    Dumbbell Floor Press
    2x15lb 5x10

    Dumbbell Hammer Curl
    2x15lb
    2x10
    3x5

    Inverted Row (not fully horizontal)
    5x10
     
  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    07/06/16

    BJJ - No Gi

    50 mins

    Worked escape from side control to guard and escape from side control to Anaconda choke. Didn't spar as my back was really tight.

    Skipping
    5x2 mins

    Band pull aparts

    Tea cups

    Mobility Drill 3
     
  18. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    08/06/16

    Squat
    10kg 1x5
    13kg 1x5
    16kg 1x3
    18kg 1x3
    21kg 1x3
    24kg 1x3

    1 Leg Deadlift
    3x10
    2x5

    Barbell Glute Bridge
    20kg 5x10

    Deadbugs
    5x6
     
  19. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    09/06/16

    BJJ No Gi

    50 mins drills
    10 mins sparring

    Worked mount escapes

    Tabata Style Stationary Bike Intervals

    20 secs on/ 10 secs off x8

    Band pull aparts
    Tea cups

    Mobility Drill 4
     
  20. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    11/06/16

    Morning Session

    ~1 mile walk

    Mobility Drill 1

    Football Bar Bench Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x5 16kg
    1x3 19kg
    1x5 21kg

    Dumbbell Skullcrushers
    15lbx2
    3x10
    2x5

    Rear Delt Raise
    10lb x2
    2x10
    3x5

    1 Arm Dumbbell Row
    25lb
    5x10

    Evening Run

    Jog/Walk
    4 mins 30 sec jog, 2 min walk x1
    1 min jog, 2 mins walk x9
    Did ~2.4 mile
     

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