Frodocious's Fabulous Female Fitness Frenzy

24/03/18
AM
Football Bar Bench Press
1x20 1kg
1x5 10kg
1x5 11kg
1x3 13kg
1x5 16kg
1x5 18kg
1x14 21kg

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

supersetted with

Bent Over Lateral Raise
5x10 2x1.5kg

1 Arm Dumbbell Row
5x10 16lb

Static Ring Hold
3x20 secs
Feet supported

PM
2.5 mile walk

25/03/18

Deadlift
1x10 1kg
1x5 25kg
1x5 32kg
1x3 38kg
1x5 45kg
1x5 52kg
1x5 59kg

Glute Bridges
5x10 10kg

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

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

27/03/18

Overhead Press
1x20 1kg
1x5 10kg
1x5 11kg
1x3 13kg
1x5 16kg
1x5 18kg
1x5 21kg

Pushups
8, 8, 8, 7, 6 - I really, really, really suck at these!

Band Pullapart
5x10 white band

Inverted Ring Row
5x6
Not fully horizontal

Static Ring Hold
3x20 secs

 

28/03/18

Skipping
10x30secs

29/03/18

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

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

Good Morning
5x10 18kg

Front Squat
5x9 18kg

31/03/18

Football Bar Bench Press
1x20 1kg
1x5 10kg
1x5 12kg
1x3 15kg
1x3 17kg
1x3 19kg
1x12 22kg

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

supersetted with

Bent Over Lateral Raise
5x10 2x2kg

1 Arm Dumbbell Row
5x10 17.2lb

Static Ring Hold
3x20 secs
Feet supported


01/04/18

Deadlift
1x20 1kg
1x5 25kg
1x5 34kg
1x3 41kg
1x3 48kg
1x3 55kg
1x3 62kg

Glute Bridges
5x10 15kg

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

Spit Squat
5x10 bodyweight


02/04/18

Overhead Press
1x20 1kg
1x5 10kg
1x5 12kg
1x3 15kg
1x3 17kg
1x3 19kg
1x4 22kg

Pushups
9, 8, 8, 8, 7 - I really, really, really suck at these!

Band Pullapart
5x10 white band

Inverted Ring Row
7, 7, 7, 6, 6
Not fully horizontal

Static Ring Hold
3x20 secs

03/04/18

30 mins stationary bike
Spinning in an easy gear, keeping the RPMs around 95-100

04/04/18

Squat
1x10 1kg
1x5 15kg
1x5 19kg
1x3 22kg
1x3 26kg
1x3 30kg
1x4 33kg

Single Leg Deadlift
5x10 Bodyweight

Good Morning
5x10 20kg

Front Squat
5x5 20kg

05/04/18

Skipping

10x 35secs

 

08/04/18

Football Bar Bench Press
1x20 1kg
1x5 10kg
1x5 12kg
1x3 15kg
1x5 18kg
1x3 21kg
1x10 23kg

Dumbbell Incline Press
5x10 2x13.3lb
Varying the incline each set

supersetted with

Bent Over Lateral Raise
5x10 2x2.5kg

1 Arm Dumbbell Row
5x10 15kg

Static Ring Hold
3x20 secs
Feet supported


09/04/18

Deadlift
1x20 1kg
1x5 25kg
1x5 34kg
1x3 41kg
1x5 52kg
1x3 59kg
1x1 65kg

Glute Bridges
5x10 15kg

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

Split Squat
5x10 bodyweight


11/04/18

Overhead Press
1x20 1kg
1x5 10kg
1x5 12kg
1x3 15kg
1x5 18kg
1x3 21kg
1x4 23kg

Pushups
10, 9, 9, 8, 7 - I really, really, really suck at these!

Inverted Ring Row
8, 7, 7, 7, 7
Not fully horizontal

Band Pullapart
5x10 white band

Static Ring Hold
3x20 secs

12/04/18

Squat
1x20 1kg
1x5 15kg
1x5 19kg
1x3 22kg
1x5 28kg
1x3 32kg
1x4 35kg

Single Leg Deadlift
5x10 Bodyweight

Good Morning
5x10 22kg

Front Squat
Dropped this due to wrist pain

Did 2x5 assisted skater squats and 3x5 assisted pistols instead.

 

14/04/18

Football Bar Bench Press

1x5 10kg
1x5 12kg
1x5 15kg


Dumbbell Incline Press
5x10 2x15lb
Varying the incline each set

supersetted with

Bent Over Lateral Raise
5x10 2x2.5kg

1 Arm Dumbbell Row
5x6 15kg

Static Ring Hold
3x20 secs
Feet supported

Did a few partial skin the cats on the rings too.


15/04/18

5x40 sec skipping

Deadlift
1x5 25kg
1x5 34kg
1x5 41kg

Glute Bridges
5x10 20kg

Glute Ham Raises (partials)
5x5
Increase range of motion a bit

Bulgarian Split Squat
5x5 bodyweight

5x40 sec skipping

16/04/18

30 mins cycling on turbo trainer - varying resistance
I'm spinning in a relatively easy gear working on keeping the cadence between 90 and 100 rpm.

17/04/18

5x40 sec skipping

Football Bar Overhead Press

1x5 10kg
1x5 12kg
1x3 15kg

Pushups
10, 10, 9, 8, 7 - I really, really, really suck at these!

Inverted Ring Row
8, 8, 7, 7, 7
Not fully horizontal

Static Ring Hold
3x20 secs

Band Pullapart
5x10 white band

5x40 sec skipping

19/04/18

5x40 sec skipping

Squat
1x20 1kg
1x5 15kg
1x5 19kg
1x5 22kg

Single Leg Deadlift
5x10 2kg

Good Morning
5x10 22kg

Assisted Skater Squats
2x5

Assisted Pistols
3x5

5x40 sec skipping

Adding in the skipping to increase my cardio work and provide a warm up and finisher

Still suffering from the gastritis. My stomach is acidy all the time and I'm constantly bringing up wind. The other symptoms (heart palpatations, chest pain, pins and needles, dizziness) have all but gone.

Finished 2nd cycle of 5/3/1 and am having the same problem as last time - the weights move up too quickly for me. I've done some searching and the same thing applies to 5/3/1 as Starting Strength - women need to programme in smaller increases in weight. I've reset my spreadsheet and am starting the next cycle with smaller weight increases. I'll see how that works. I do like the programme and I am definitely recovering better with the split routine rather than the full body workouts. My plan now is to start increasing the cardio and see how my stomach reacts to jogging over the next few weeks.

 

Yep, that was my other issue with 5/3/1 - I did feel like I needed more volume. However, I'm working on achieving that with the assistance work - particularly with the single leg/arm stuff.

 

So, once again, I have to apologise for not updating this log regularly. I will try to get better in future.

Quick update time:

I am still doing Wendler 5 3 1 and enjoying the mix of heavy lifting and higher rep assistance work. The upper/lower body split is allowing me to recover well between sessions and gives me a level of flexibility in moving my training days around to fit in round life. I still have the gastritis, but it seems to have settled down to a constant level of acid and gas! I'm sure it's caused by a mix of lack of sleep (I have bad insomnia at the moment) and work stress - work is a dreadful place at the moment and I'm struggling to find something else right now.

On the plus side, I bought a Spud Inc. pulley system for my gym so I can now do lat pulldowns, face pulls, seated rows, pallof presses and a number of other exercises, so yay!

 

OK back from my holidays and looking forward to getting back into training. I lost 2lbs on holiday due to a mix of lots of walking and my stupid stomach meaning I wasn't eating lots of food - so many baklava, so little room in my tum! I'm well chuffed that I managed to walk up Mount Zeus on Naxos though.

I'm feeling a little rough at the moment. I'm fighting off a cold and my stomach is grumbly. It might be due to the stress of travelling or to the fact that I'm doing jury duty next week and am not sure what to expect.

I will easy back into training over the next few weeks and see how things feel. My plan is to run a 4 day Wendler 5 3 1 split but do it as 3 sessions a week, with the 4th rolling over to the next week. I also intend to increase my cardio (running and cycling). I shall start logging things as soon as I begin.

 

Hey, Frodo', glad you are okay and getting back into things.

 

Thanks folks. I'm still suffering from the gastritis and related symptoms but, for the most part, they have settled down.

The trip to Greece was great fun. Walking, history and nice food - what's not to like.

 

Grr! Getting back into exercise plans on hold for a while as I managed to strain my left hamstring on Saturday.

I had taken my bike in for a service and was riding it home afterwards, unfortunately the shop had set the seat slightly too high and when I stopped and put my foot down, the distance to the ground was more than I was expecting and some how I have pulled something. Grrrr!

I will start doing some upper body stuff later this week though. On the plus side, my bike is road worthy and I have double sided pedals attached now, so I can clip in when I'm on the trainer and, if I'm brave enough, work up to riding clipped on the road at some point.

 

Grrr! Obviously my hamstring pull is worse than I first thought. Its over a week now and still aches. I'm doing some walks to keep moving and did an upper body weights session last night. I took it easy, as it's the first lifting I've done in about 2 months.

Bench press 3x10: 10kg
Dumbbell incline press 5x10: 2x5kg - varied incline for each set
Super setted with
Bent over lateral raised 5x10: 2x2kg
1 arm dumbbell row 5x5: 5kg
Ring hold 3x 10 secs
Lat pulldown 5x10: 5kg
Face pull 5x10 kg

Waiting for the DOMS to hit later today...

Update on martial arts training:
Due to my ongoing gastritis issues, BJJ is out of the question at the moment. The last thing I need is to be rolling around crunching and twisting my all ready grumbly stomach! I would like to be doing something, but the other options around here are not styles I want to do and the Capoeira classes I would think about doing, are not at a convenient time or location for me.

 

Well DOMS didn't kick in, so last night (12/11/18) I did 4x15 secs of frog stands.

 

I obviously didn't lift heavy enough on Sunday!

 

13/11/18

Stupid hamstring!
3x20 secs frog stands

 

Update time - sorry for being rubbish at this!

Hamstring is still grumbly, I've been having physio on it and he says there is some inflammation there. He's done some massage and ultrasound and we are gradually building up some strength exercises.

I've been doing some walks - last one I walked a bit faster and for longer and it was OK. I've also been doing some turbo trainer work on my bike.

Yesterday I did my first strength session of the year - an upper body bench press 5/3/1 session. I'll start getting back to posting the full routines soon.

Just before Christmas, I bought 'Becoming a Supple Leopard' and am working my way through it slowly, trying some of the exercises. I also bought ' Overcoming Gravity' a book on gymnastic training, as his year, I want to start adding in more bodyweight stuff to my routine.

 

Hamstring is still a bit grumbly. I bought a neoprene thigh sleeve to help keep it warm and supported, and this seems to be reducing the post exercise grumbles. I have started increasing my activity levels a bit though.

I'm now doing a couple of stationary bike sessions a week (~25-30 mins each) using a light, but gradually increasing, resistance. I'm doing upper body lifting with some hamstring rehab stuff thrown in and have just added some walk (5 mins)/ jog (20 secs) sessions too. I will be working on increasing the jog portion of the session gradually over the next few weeks.

It's frustrating because a new bouldering place has opened near me and they are running improver courses and I also want o start horse riding more regularly, but I don't want to mange my leg again.

At the moment, I can't see me getting back to BJJ any time soon, because I still have the gastritis and my stomach gets sore after basic core work, so being crumpled up in weird shapes is not going to do it any good right now.

 

I seem to be permanently ill or injured at the moment. I'm just getting over a really bad cold so, once again, easing back into exercise. I'm fairly unhappy with life right now, work is dreadful, but I seem to be completely unemployable anywhere else. I'm fed up, grumpy, bad tempered and miserable.