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

    16/06/16

    BJJ - No Gi

    50 mins drills
    15 mins sparring

    Worked triangles

    Dumbbell Swings
    10lb
    5, 10, 15, 20, 20, 15, 10, 5

    Band pull aparts

    Mobility Drill 4
     
  2. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    18/06/16

    Morning Session

    ~1 mile walk

    Mobility Drill 1


    Evening Session

    Snowboarding
    2hr lift pass.

    19/06/16

    Morning Session

    ~1 mile walk

    Mobility Drill 2


    Deadlift
    1x5 26kg
    1x5 32kg
    1x3 39kg
    1x5 48kg
    1x3 55kg
    1x3 61kg

    Pistols (partials)
    5x7

    Dumbbell Lunges
    2x10lb
    5x7

    Deadbugs
    1 arm, 1 leg version
    5x7

    Legs are dead at the moment!
     
  3. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    20/06/16

    Standing One-Arm Landmine Press
    2x5 10kg
    1x3 10kg
    1x5 11kg
    1x3 13kg
    1x10 14kg

    Dumbbell Floor Press
    2x15lb 5x10

    Dumbbell Hammer Curl
    2x15lb
    3x10
    3x7

    Inverted Ring Row (not fully horizontal)
    3x10
    2x6
     
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    21/06/16

    BJJ - No Gi

    50 mins drills
    15 mins sparring

    Worked omoplatas


    Mobility Drill 3
     
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    22/06/16

    Limber 11 warm up

    Squat
    10kg 1x5
    13kg 1x5
    16kg 1x3
    20kg 1x5
    22kg 1x3
    25kg 1x5

    1 Leg Deadlift
    5x10


    Barbell Glute Bridge
    25kg 5x10

    Deadbugs
    5x7
     
  6. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    23/06/16

    BJJ - No Gi

    50 mins drills
    10 mins sparring

    Dumbbell Swings
    15lb
    10, 20, 30, 40, 20, 15, 10, 5


    Mobility Drill 4
     
  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    25/06/16

    Morning Session

    ~1 mile walk

    Mobility Drill 1

    Football Bar Bench Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x5 16kg
    1x5 18kg
    1x10 20kg

    Dumbbell Skullcrushers
    15lbx2
    5x10


    Rear Delt Raise
    10lb x2
    3x10
    2x7

    1 Arm Dumbbell Row
    30lb
    2x10
    3x5

    Evening Cycle

    30 mins on turbo trainer

    Band pull aparts



    26/06/16

    Morning Session

    ~1 mile walk

    Mobility Drill 2


    Deadlift
    1x5 28kg
    1x5 32kg
    1x3 38kg
    1x5 45kg
    1x5 52kg
    1x5 59kg

    Pistols (partials)
    5x8

    Dumbbell Lunges
    2x10lb
    5x8

    Deadbugs
    1 arm, 1 leg version
    5x8

    Wimped out of my evening run because it was raining.
     
  8. matveimediaarts

    matveimediaarts Underappreciated genius

    *nods in approval* :) Solid job. I'm going to be living and exercising vicariously through you and other MAPers the next few weeks whilst healing, if you don't mind.:eek: :hat:
     
  9. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Hope you enjoy our training! :)

    27/06/16

    Standing One-Arm Landmine Press
    2x5 10kg
    1x3 10kg
    1x5 11kg
    1x3 13kg
    1x10 15kg

    Dumbbell Floor Press
    2x20lb
    3x10
    2x5

    Dumbbell Hammer Curl
    2x20lb
    5x5
    3x7

    Inverted Ring Row (not fully horizontal)
    3x10
    2x7

    Suitcase Carry
    30lb
    2x30secs


    28/06/16

    BJJ - No Gi

    50 mins drills
    15 mins sparring

    Mobility Drill 3

    Band pullaparts


    29/06/16

    Limber 11 warm up

    Squat
    12kg 1x5
    14kg 1x5
    17kg 1x3
    20kg 1x5
    23kg 1x5
    26kg 1x5

    1 Leg Deadlift
    10lb
    3x10
    2x5


    Barbell Glute Bridge
    40kg
    2x10
    3x5

    Deadbugs
    5x8

    30/06/16

    BJJ - No Gi

    50 mins drills
    10 mins sparring

    Dumbbell Swings
    15lb
    10, 20, 30, 40, 40, 30, 20, 10

    Mobility Drill 4


    02/07/16

    Morning Session

    ~1 mile walk

    Mobility Drill 1

    Football Bar Bench Press
    1x5 10kg
    1x5 12kg
    1x3 14kg
    1x3 17kg
    1x3 19kg
    1x7 22kg

    Dumbbell Skullcrushers
    15lb x2
    3x10
    2x6


    Rear Delt Raise
    10lb x2
    4x10
    1x8

    1 Arm Dumbbell Row
    30lb
    3x10
    2x7

    Evening Cycle

    30 mins on turbo trainer
     
  10. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    03/06/16

    BJJ - No Gi

    3hrs 30 mins

    Chris 'The Westside Strangler' Brennan Seminar
    Worked armbars, kimuras, and loads of guard passes

    Awesome fun. He moves so fluidly. Chris brought his sons with him - they were both great too.

    Then when I got home:

    Deadlift
    1x5 28kg
    1x5 34kg
    1x3 41kg
    1x3 48kg
    1x3 55kg
    1x3 62kg

    Pistols (partials)
    5x9

    Dumbbell Lunges
    2x10lb
    5x9

    Deadbugs
    1 arm, 1 leg version
    5x9

    Suitcase Carry
    30lb
    3x30secs

    Mobility Drill 2

    I am not looking forward to tomorrow! :eek:
     
  11. Simon

    Simon Moved on Admin Supporter MAP 2017 Koyo Award

    A seminar then training at home.

    You'll ache tomorrow.
     
  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I ache now!

    Tomorrow will be horrible!

    Plus I have mat burn on my big toe! :(

    Time to get out the wound healing gel.

    I now plan to spend the evening eating ALL the food! :D
     
  13. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    04/07/16

    Standing One-Arm Landmine Press
    2x5 10kg
    1x3 10kg
    1x3 12kg
    1x3 14kg
    1x12 15kg

    Dumbbell Floor Press
    2x20lb
    5x10

    Dumbbell Hammer Curl
    2x20lb
    3x6
    2x5


    Inverted Ring Row (not fully horizontal)
    3x10
    2x8

    1x pull up

    1x chin up
     
  14. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    09/07/16

    Morning Session

    1 mile walk

    Evening Session

    Mobility Drill 1

    Squat
    12kg 1x5
    15kg 1x5
    18kg 1x3
    22kg 1x3
    25kg 1x3
    28kg 1x5

    1 Leg Deadlift
    5x10

    Barbell Glute Bridge
    40kg 5x10

    Deadbugs
    5x10

    10/07/16

    Mobility Drill 2

    Football Bar Bench Press
    1x5 10kg
    1x5 12kg
    1x3 14kg
    1x5 18kg
    1x3 20kg
    1x6 23kg

    Rear Delt Raise
    10lb x2
    5x10

    1 Arm Dumbbell Row
    30lb
    5x10

    Dropped the Skullcrushers because I've been getting some elbow pain and don't want to make things worse.
     
  15. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    12/07/16

    BJJ - no-gi

    50 mins techinique - takedowns
    10 mins sparring
     
  16. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    14/07/16

    Deadlift
    1x5 28kg
    1x5 34kg
    1x3 41kg
    1x5 52kg
    1x3 59kg
    1x3 65kg

    Pistols (partials)
    5x5
    Increased the depth of the squat

    Dumbbell Lunges
    2x15lb
    5x5

    Deadbugs
    2 leg version
    5x5
    1 arm, 1 leg version
    5x5

    Suitcase Carry
    30lb
    3x40secs
     
  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    16/07/16

    Morning Session

    1 mile walk

    Mobility Drill 1

    Standing One-Arm Landmine Press
    2x5 10kg
    1x3 10kg
    1x5 13kg
    1x3 15kg
    1x11 16kg

    Overhead Press
    1x3 20kg
    1x1 25kg

    Dumbbell Floor Press
    2x20lb
    5x10


    Inverted Ring Row (not fully horizontal)
    5x10

    Evening Session

    Snowboarding
    2 hour pass at local snowdome. Snow quality was dreadful. Practised 180s and did some low kickers.

    17/07/16

    Morning Session

    1 mile walk

    Mobility Drill 2

    Squat
    12kg 1x5
    15kg 1x5
    18kg 1x3
    23kg 1x5
    26kg 1x3
    29kg 1x5

    1 Leg Deadlift
    15lb dumbbell
    3x10
    2x5

    Barbell Glute Bridge
    45kg 5x5

    Deadbugs
    5x5 - 2 leg version
    5x5 - 1 arm, 1 leg version

    Suitcase Carries
    30lb
    3x40 secs

    Hand planned an evening cycle session but got distracted by cheesy films - Independence Day and Thor. :)
     
    Last edited: Jul 19, 2016
  18. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    19/07/16

    Football Bar Bench Press
    1x5 11kg
    1x5 12kg
    1x3 14kg
    1x5 17kg
    1x5 20kg
    1x8 22kg

    Rear Delt Raise
    15lb x2
    5x50

    1 Arm Dumbbell Row
    35lb
    5x5
     
  19. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    20/07/16

    Deadlift
    1x5 29kg
    1x5 35kg
    1x3 40kg
    1x5 48kg
    1x5 55kg
    1x5 62kg

    Pistols (partials)
    5x6
    Increased the depth of the squat

    Dumbbell Lunges
    2x15lb
    5x6

    Deadbugs
    2 leg version
    5x5
    1 arm, 1 leg version
    5x5

    Suitcase Carry
    35lb
    2x30secs

    Tweaked my back. I think it might have been the lunges. I'll skip BJJ tonight (skipped Tuesday's session because it was far too hot), and see how my back is at the weekend. I don't want to make it worse as then I'll be out for 2-3 months rather than having to take it easy for the next week or so. :(
     
    Last edited: Jul 21, 2016
  20. matveimediaarts

    matveimediaarts Underappreciated genius

    Get well soon! Back injuries are no fun t'all. :p ~hugs~
     

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