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

    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
     
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  2. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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
     
  3. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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.
     
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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.
     
    Last edited: Apr 20, 2018
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  5. axelb

    axelb Master of Office Chair Fu Supporter

    I felt the same with 5/3/1, after a while on it I reset a lot lower than the default, and also added a lot more volume sets after each working (e.g. 5x10 of the same at 50-60%) which made a big difference to me progressing.

    I may have cried a bit after the first squat session with extra volume :oops::eek: then reset the volume weight lower.
     
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  6. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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.
     
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  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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!
     
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  8. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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.
     
  9. Simon

    Simon The Bulldog Supporter MAP 2017 Koyo Award

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

    axelb Master of Office Chair Fu Supporter

    Great to see you back on it, a bit jealous of your Naxos visit, one Greek island I haven't visited (yet).
     
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  11. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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. :)
     
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  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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.
     
  13. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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. :(
     
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  14. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

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

    axelb Master of Office Chair Fu Supporter

    I like it: why don't I hurt- need more DOMS!!! :D
     
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  16. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I obviously didn't lift heavy enough on Sunday!
     
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  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    13/11/18

    Stupid hamstring!
    3x20 secs frog stands
     
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  18. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    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.
     
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