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

    30/04/17

    Current programme is running 4 or 5 times a week. I have 3 different run sessions.

    1. Longer run
    Currently 12 mins run 2 mins walk then 1 min run and 2 mins walk to complete 3 to 4 miles

    2. 0.25 Intervals

    Run 4x 0.25 miles (first one slow as a warm up, then speeding up the others) 2 mins walk in between then 1 min run 2 mins walk to complete 1.5 to 2 miles

    3. 0.5 Interval

    Run 2 mins walk 2 mins, run 0.5 miles walk 2 mins then 1 min run 2 mins walk to complete 1.5 to 2 miles. I

    Today's session was 2hrs snowboarding and some band pull aparts.

    I am introducing some bodyweight strength stuff to my sessions. Yesterday I did 5x5 partial handstand pushups and 3x5 single leg deadlifts.
     
  2. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    21/05/17

    Barbell Complex

    25lb on the bar

    Squat x5
    Deadlift x5
    Bent over row x5
    Hang power clean x5
    Front squat x5
    Overhead press x1
    Rest 1 minute
    repeat x5

    Finally got back to some light lifting. I rescued an old bar and some plastic weights from the storage locker so I don't mind leaving them outside until I get the shed put up.
     
  3. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    25/05/17

    Barbell Complex

    25lb on the bar

    Squat x5
    Deadlift x5
    Bent over row x5
    Hang power clean x5
    Front squat x5
    Overhead press x1
    Rest 1 minute
    repeat x5

    Power Snatch 1x1 25lb - for fun!
     
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    27/05/17

    2.5 mile walk

    Barbell Complex

    25lb on the bar

    Squat x5
    Deadlift x5
    Bent over row x5
    Hang power clean x5
    Front squat x5
    Overhead press x1
    Rest 1 minute
    repeat x5

    Band pull aparts 2x10
     
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    29/05/17

    Barbell Complex

    30lb on the bar (it's an old standard bar, so I'm not counting it in the weight total).

    Squat x5
    Deadlift x5
    Bent over row x5
    Hang power clean x5
    Front squat x5
    Overhead press x1
    Rest 1 minute
    repeat x5
     
  6. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    31/05/17

    Barbell Complex

    30lb on the bar (it's an old standard bar, so I'm not counting it in the weight total).

    Squat x5
    Deadlift x5
    Bent over row x5
    Hang power clean x5
    Front squat x5
    Overhead press x2
    Rest 1 minute
    repeat x5

    Dead bugs (opposite arm/leg) 3x5
     
  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    03/06/17

    2.5 mile walk

    Barbell Complex

    35lb on the bar (it's an old standard bar, so I'm not counting it in the weight total).

    Squat x5
    Deadlift x5
    Bent over row x5
    Hang power clean x5
    Front squat x5
    Overhead press x2
    Rest 1 minute
    repeat x5
     
  8. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Right, l'm starting this exercise lark again. Just a bit of background on my health situation at the moment. I'm currently suffering from a bad dose of gastritis. It's been going on for several months now. My symptoms are acid reflux, really bad wind, tiredness, shortness of breath, feeling faint and nausea. They come and go and seem to be made worse when I eat big meals. I'm on medication and trying to eat several small meals each day. I don't have the energy for prolonged or high energy cardio at the moment but am reintroducing weights gradually over the next few weeks. I will also try to do more walking and may be some easy cycling.

    I'm planning on doing Starting Strength as my weights program, possibly with some modifications if my shoulder plays up.

    Squat
    3x5 9kg
    1x3 12kg
    1x2 12kg
    3x5 15kg

    Overhead Press
    3x5 9kg
    1x3 11kg
    1x2 11kg
    3x5 13kg

    Deadlift
    3x5 10kg
    1x3 15kg
    1x2 15kg
    1x5 20kg

    Starting off with very light weights to easy my body back into training.
     
  9. Knee Rider

    Knee Rider Valued Member Supporter

    Hey!

    Good to see you back and back on strength training.

    I remember when I started 531 and you told me not to worry about putting up small weights to start with so I'll repeat that advice back at you now (although I'm sure you don't need it).

    I didn't carry on with mine as I moved gyms and can't use the weights for free where I am now. I did however buy a small dumbbell set today to prehab my shoulder and upper body for some high volume bodyweight stuff in the coming months.

    Good luck with the program again and hope your shoulder holds up :) happy new year!
     
    axelb likes this.
  10. axelb

    axelb Master of Office Chair Fu Supporter

    Good to see you back in action, sounds like a tough few months :(
     
  11. matveimediaarts

    matveimediaarts Underappreciated genius

    Glad to see you're back at it! It was odd not seeing your blog updates for so long. Wishing you a full and speedy recovery! :) Being injured is horrible. :( I'm injured myself (very stubborn left ring finger sprain) and I lament every day. :'(
     
  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Thanks everyone. I hate being ill. My stomach is getting slightly better, but it's still not great. I'm really acidy a lot of the time and feel sick on and off. I know I need to take thing easy and am trying to be sensible. The plan is to gradually increase the weights over a fairly long period and reintroduce some easy cardio in the next week or so.

    4/1/18

    Squat
    3x5 9kg
    1x3 12kg
    1x2 12kg
    3x5 16kg

    Football Bar Floor Press
    3x5 10kg
    1x3 11kg
    1x2 11kg
    3x5 12kg

    Deadlift
    3x5 10kg
    1x3 15kg
    1x2 20kg
    1x5 25kg


    8/1/18

    Squat
    3x5 9kg
    1x3 12kg
    1x2 14kg
    3x5 18kg

    Overhead Press
    3x5 9kg
    1x3 11kg
    1x2 13kg
    3x5 15kg

    Deadlift
    2x5 10kg
    1x5 15kg
    1x3 20kg
    1x2 25kg
    1x5 30kg


    11/1/18

    Squat
    1x5 10kg
    1x5 12kg
    1x5 14kg
    1x3 16kg
    1x2 18kg
    3x5 20kg

    Football Bar Floor Press
    3x5 10kg
    1x3 12kg
    1x2 12kg
    3x5 14kg

    Deadlift
    1x5 10kg
    1x5 15kg
    1x5 20kg
    1x3 25kg
    1x2 30kg
    1x5 35kg

    Some other background info. I moved house about 1 year agoa and the compromise with the new place was that it doesn't have a garage. This killed me! I have bought a shed, but it's not exactly what I wanted - due to space limitations. This means my gym is much smaller and more restricted on what I can set up in it. I also have some stuff still stored in the shed, which is taking up space for the time being. I have managed to get my power cage set up in there at the moment and a bit of floor space, I hope to move things out over the next few weeks so I can get more of my gym organised. I bought a new weights bench this week and will get that set up over the weekend.
     
    Last edited: Jan 12, 2018
    axelb, Knee Rider and Nachi like this.
  13. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    14/1/18

    Squat
    1x5 10kg
    1x5 12kg
    1x5 14kg
    1x3 16kg
    1x2 18kg
    3x5 22kg

    Overhead Press
    3x5 10kg
    1x3 12kg
    1x2 14kg
    3x5 16kg

    Deadlift
    1x5 10kg
    1x5 15kg
    1x5 20kg
    1x3 25kg
    1x2 35kg
    1x5 40kg


    16/1/18

    Squat
    1x5 10kg
    1x5 14kg
    1x5 16kg
    1x3 18kg
    1x2 20kg
    3x5 24kg

    Football Bar Bench Press
    3x5 10kg
    1x3 12kg
    1x2 14kg
    3x5 16kg
    Alternating closer and wider grips on the bar.

    Deadlift
    1x5 15kg
    1x5 25kg
    1x5 30kg
    1x3 35kg
    1x2 40kg
    1x5 45kg

    Got my new bench set up in the shed. Progressing things slowly
     
  14. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    20/01/18

    45 min brisk walk

    22/01/18

    Squat
    1x5 10kg
    1x5 14kg
    1x5 18kg
    1x3 20kg
    1x2 22kg
    3x5 26kg

    Overhead Press
    2x5 10kg
    1x5 12kg
    1x3 14kg
    1x2 16kg
    3x5 18kg

    Deadlift
    1x5 20kg
    1x5 30kg
    1x5 35kg
    1x3 40kg
    1x2 45kg
    1x5 50kg

    27/01/18
    45 mins brisk walk

    29/1/18

    Squat
    1x5 10kg
    1x5 14kg
    1x5 18kg
    1x3 22kg
    1x2 26kg
    3x5 28kg

    Football Bar Bench Press
    2x5 10kg
    1x5 12kg
    1x3 14kg
    1x2 16kg
    3x5 18kg
    Alternating closer and wider grips on the bar.

    Deadlift
    1x5 20kg
    1x5 30kg
    1x5 40kg
    1x3 45kg
    1x2 50kg
    1x5 55kg

    30/01/18

    30 mins easy spinning with bike on turbo trainer

    01/02/18

    Squat
    1x5 10kg
    1x5 14kg
    1x5 18kg
    1x3 22kg
    1x2 26kg
    3x5 30kg

    Overhead Press
    1x5 10kg
    1x5 12kg
    1x5 14kg
    1x3 16kg
    1x2 18kg
    3x5 20kg

    Deadlift
    1x5 20kg
    1x5 30kg
    1x5 40kg
    1x3 50kg
    1x2 55kg
    1x5 60kg

    Had a 7 day halter monitor to measure my heart rate fitted last Thursday (because of getting palpitations with the gastritis). Unfortunately it coincided with getting a bad cold. However, I still managed to do some exercise, because I wanted to see if it made a difference to the recording. I get the results in a couple of weeks.
     
    Fish Of Doom, Knee Rider and axelb like this.
  15. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    04/02/18

    Squat
    1x5 10kg
    1x5 15kg
    1x5 19kg
    1x3 23kg
    1x2 27kg
    3x5 31kg

    Football Bar Bench Press
    1x5 10kg
    1x5 12kg
    1x5 14kg
    1x3 16kg
    1x2 18kg
    3x5 20kg
    Alternating closer and wider grips on the bar.

    Deadlift
    1x5 20kg
    1x5 30kg
    1x5 40kg
    1x3 50kg
    1x2 60kg
    1x5 62.5kg

    6/02/18

    Squat
    1x5 11kg
    1x5 15kg
    1x5 19kg
    1x3 23kg
    1x2 27kg
    3x5 32kg

    Overhead Press
    1x5 11kg
    1x5 13kg
    1x5 15kg
    1x3 17kg
    1x2 19kg
    3x5 21kg

    Deadlift
    1x5 20kg
    1x5 30kg
    1x5 40kg
    1x3 50kg
    1x2 60kg
    1x2 65kg - couldn't manage last 3 reps

    24/02/18

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

    Dumbbell OHP
    5x10 2x5LB

    1 Arm Dumbbell Row
    5x10 5lb

    Static Ring Hold
    6x6 secs

    25/02/18

    Deadlift
    1x5 25kg
    1x5 30kg
    1x3 35kg
    1x5 42kg
    1x5 48kg
    1x5 55kg

    Good Mornings
    5x10 10kg

    Split Squats
    5x5 bodyweight

    27/02/18

    Overhead Press
    1x5 10kg
    1x5 10kg
    1x3 12kg
    1x5 14kg
    1x5 17kg
    1x5 19kg

    Pushups
    Partial 5x5

    Band Pullapart
    5x10 white band

    Static Ring Hold
    6x6 secs

    01/03/18

    Squat
    1x5 13kg
    1x5 15kg
    1x3 18kg
    1x5 21kg
    1x5 24kg
    1x5 28kg

    Single Leg Deadlift
    5x5 Bodyweight

    Front Squat
    5x10 10kg

    Had a break in training due to a bad cold/mild flu. Still not 100%, stomach issues are still really bothering me. I ave decided that I am not recovering well from full body routines at the moment, so I am going to run the split routine Wendler 5/3/1 for the time being. This first round will just be a case of me easing into the new routine and gradually increasing the volume of the assistance work.
     
    Last edited: Mar 2, 2018
    axelb likes this.
  16. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    03/03/18

    Football Bar Bench Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x3 15kg
    1x3 18kg
    1x6 20kg

    Dumbbell OHP
    5x10 2x10lb

    1 Arm Dumbbell Row
    5x10 10lb

    Static Ring Hold
    4x15 secs

    04/03/18

    Deadlift
    1x5 25kg
    1x5 32kg
    1x3 39kg
    1x3 45kg
    1x3 51kg
    1x3 58kg

    Good Mornings
    5x10 15kg

    Split Squats
    10, 9, 8, 7, 6 bodyweight

    06/03/18

    Overhead Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x3 15kg
    1x3 18kg
    1x4 20kg

    Pushups
    5x5

    Band Pullapart
    5x10 white band

    Static Ring Hold
    4x15 secs

    08/03/18

    Squat
    1x5 13kg
    1x5 16kg
    1x3 20kg
    1x3 23kg
    1x3 26kg
    1x4 29kg

    Single Leg Deadlift
    10, 9, 8, 7, 6 Bodyweight

    Front Squat
    5x6 12kg
     
    Last edited: Mar 19, 2018
  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    10/03/18

    Football Bar Bench Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x5 17kg
    1x3 19kg
    1x7 21kg

    Dumbbell Incline Press
    5x10 2x10lb
    Varyimg the incline each set

    1 Arm Dumbbell Row
    5x10 12.2lb

    Static Ring Hold
    4x15 secs

    11/03/18

    Deadlift
    1x5 25kg
    1x5 32kg
    1x3 39kg
    1x5 48kg
    1x3 55kg
    1x2 61kg

    Glute Ham Raises (partials)
    5x5
    Starting these with a very short range of motion

    Split Squats
    10, 10, 9, 8, 7 bodyweight

    12/03/18

    Overhead Press
    1x5 10kg
    1x5 11kg
    1x3 13kg
    1x5 17kg
    1x3 18kg
    1x4 21kg

    Pushups
    5x5

    Band Pullapart
    5x10 white band

    Static Ring Hold
    4x15 secs

    15/03/18

    Squat
    1x5 13kg
    1x5 16kg
    1x3 20kg
    1x5 24kg
    1x3 28kg
    1x5 31kg

    Single Leg Deadlift
    10, 10, 9, 8, 7 Bodyweight

    Front Squat
    5x7 14kg
     
  18. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    17/03/18
    Football Bar Bench Press
    1x5 10kg
    1x5 11g
    1x5 13kg

    Dumbbell Incline Press
    5x10 2x12.2lb
    Varyimg the incline each set

    1 Arm Dumbbell Row
    5x10 15lb

    Bent Over Lateral raise
    5x10 2.5lb

    Static Ring Hold
    3x30 secs
    NB - at the moment all ring holds are done with my feet supported slightly on a bench

    18/03/18

    Deadlift
    1x5 25kg
    1x5 32kg
    1x5 39kg

    Glute Ham Raises (partials)
    5x5
    Starting these with a very short range of motion

    Glute Bridges
    5x10 5kg

    Split Squats
    10, 10, 10, 9, 8 bodyweight

    Still playing round with the exact exercises I'm going to use for the Wendler routine, and trying to get my head to accept the split routine instead of a full body workout each session. I do seem to be recovering better between workouts, but it's still early days with relatively light weights. We'll see how things go as the weight increases and I add in more cardio
     
    Knee Rider and axelb like this.
  19. Knee Rider

    Knee Rider Valued Member Supporter

    Yes! You are back at it! Awesome.
     
    axelb and Frodocious like this.
  20. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Thank you! I'll try to be better at logging things here again. :)

    19/03/18

    Overhead Press
    1x5 10kg
    1x5 11kg
    1x5 13kg

    Pushups
    5x7

    Inverted Row
    5x5 not fully horizontal

    Band Pullapart
    5x10 white band

    Static Ring Hold
    3x20 secs

    20/03/18

    30 mins easy spinning on the stationary bike

    22/03/18

    Squat
    1x5 13kg
    1x5 16kg
    1x5 20kg

    Single Leg Deadlift
    10, 10, 10, 9, 8 Bodyweight

    Good Morning
    5x10 16kg

    Front Squat
    5x8 16kg
     
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