Frodocious's Fabulous Female Fitness Frenzy

12/09/16

AM and PM
8x15 standing calf raises - to try to sort out my dodgy ankle

PM
Band pullaparts 2x10

Expand you hand bands
White band 3x12

30 mins stationary bike.

 

The high rep calf raises seem to be doing the job nicely at the moment, but thanks for the recommendation.

14/09/16

Mobility Drill 3

Standing One-Arm Landmine Press
1x5 10kg
1x5 11kg
1x3 13kg
1x5 16kg
1x5 18kg
1x8 20kg

Dumbbell Bench Press
5x5 2x26.1lb

AM and PM
12x15 standing calf raises

PM
Band pullaparts 2x15

 

14/09/16

Mobility Drill 4

Squat
18kg 1x5
21kg 1x5
24kg 1x3
29kg 1x5
33kg 1x5
38kg 1x6

1 Leg Deadlift
Body weight 5x5

Barbell Good Morning
28kg 5x5

Deadbugs
5x5 - 1arm/ 1 leg version
Weighted with 2.5lb ankle weights arm

AM and PM
8x15 standing calf raises

PM
Band pullaparts 2x10

15/09/16

AM and PM
8x15 standing calf raises

PM
Band pullaparts 2x10

 

I have no idea what strength it is. I got it as part of a set. I think you can only buy them as part of the set. I got mine here: https://www.strengthshop.co.uk/grip/expand-your-hand-bands.html


16/09/16

AM and PM
8x15 standing calf raises

PM
Band pullaparts 2x10

Expand your hand bands
White band 3x12

17/09/16

~2 mile walk

Bench Press
1x5 12kg
1x5 15kg
1x3 19kg
1x3 22kg
1x3 25kg
1x3 28kg

Sets 1-5 done with a football bar. Set 6 done with a normal bar

Barbell Overhead Press
25kg
2x3
2x5

Rear Delt Raise
20lb x2
5x5

AM and PM
8x15 standing calf raises

PM
Band pullaparts 2x10

Doing a 5km race in the morning - the Scouse 5km - in aid of Clatterbridge Hospital

 

18/09/16

AM

Scouse 5km 'fun' run.

I was well chuffed with this. I ran the whole way without walking once. Admittedly it took me 34 minutes, but I have never run that far in one go without having to walk. :happy:

I was, however, gutted that it was actually only 3.01 miles and not a full 5km, so I didn't get a 5km PB or my 'Finally 5km' badge on Fitocracy.

AM and PM
8x15 standing calf raises

PM
Band pullaparts 2x10

 

19/09/16 - 21/09/16

AM and PM
8x15 standing calf raises

PM
Band pullaparts 2x15

22/09/16

AM and PM
8x15 standing calf raises - to try to sort out my dodgy ankle

PM
Band pullaparts 2x15

Deadlift
1x5 33kg
1x5 41kg
1x3 49kg
1x3 58kg
1x3 66kg
1x2 74kg
Switched to mixed grip for the last 2 sets

Pistols (partials) - increased the depth of the squat
5x3

Deadbugs
1 arm/ 1 leg version
5x5
Weighted - 2.5lbs on each arm & leg

Definitely need to recalculate the deadlift progressions.

I think there might be a slight issue with the weight increases for 5/3/1 being aimed at men, who generally have a bigger weight gap between their 5 rep max and their 1 rep max. Women can often pull more reps closer to their 1 rep max, so I possibly need to rethink the percentage increases in lifts.

I think my plan will be to recalculate my maxes for the next cycle and follow 5/3/1 again to see how I go. If I start struggling again, I may still follow the basic programme structure but increase the weight weekly based on 'feeling' rather than on 1 rep max percentages.

 

23/09/16

AM and PM
12x15 standing calf raises

24/09/16
AM

~1 mile walk

Mobility Drill 1

Standing One-Arm Landmine Press
1x5 10kg
1x5 12kg
1x3 14kg
1x3 17kg
1x3 19kg
1x4 22kg

Dumbbell Bench Press
5x5 2x27.2lb

PM
Run/walk

Run 6 mins 30 secs/ walk 2 mins
Run 1 min / walk 2 mins

Did 5km in total

AM and PM
12x15 standing calf raises

PM
Band pullaparts 2x15

25/09/16

Mobility Drill 2

Squat
18kg 1x5
22kg 1x5
27kg 1x3
31kg 1x3
36kg 1x3
40kg 1x4

1 Leg Deadlift
Body weight 5x5

Barbell Good Morning
30kg 5x5

Deadbugs
5x5 - 1arm/ 1 leg version
Weighted with 2.5lb ankle weights arm

AM and PM
8x15 standing calf raises

PM
Band pullaparts 2x15

 

26/09/16

Bench Press
1x5 12kg
1x5 15kg
1x3 19kg
1x5 23kg
1x3 26kg
1x3 29kg

Sets 1-5 done with a football bar. Set 6 done with a normal bar

Barbell Overhead Press
25kg
2x2
3x1

Rear Delt Raise
20lb x2
5x5

AM
12x15 standing calf raises (eccentric single leg)

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

PM
Band pullaparts 2x10

27/09/16

AM
12x15 standing calf raises (eccentric single leg)

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

0.8 mile walk
Band pullaparts 2x15

28/09/16

Mobility Drill 3

Deadlift
1x5 33kg
1x5 41kg
1x3 49kg
1x5 62kg
1x3 70kg
1x2 78kg
Switched to mixed grip for the last 2 sets

Pistols (partials)
2x5
3x3

Deadbugs
1 arm/ 1 leg version
5x5
Weighted - 2.5lbs on each arm & leg

AM
12x15 standing calf raises (eccentric single leg)

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

Band pull apart
2x15

29/09/16

AM
12x15 standing calf raises (eccentric single leg)

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

Band Pullaparts
4x10

30/09/16

AM
12x15 standing calf raises (eccentric single leg)

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

Band Pull Aparts
4x10

01/10/16
AM

Mobility Drill 1

Standing One-Arm Landmine Press
1x5 10kg
1x5 12kg
1x5 14kg
1x5 18kg
1x3 20kg
1x3 23kg

Dumbbell Floor Press
3x5
2x5
2x27.2lb

PM
Snowboarding
2hr pass at snowdome

AM and PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

PM
Band pullaparts 4x15

02/10/16

Mobility Drill 2

Squat
18kg 1x5
22kg 1x5
27kg 1x3
33kg 1x5
38kg 1x3
42kg 1x3

1 Leg Deadlift
Body weight 5x5

Barbell Good Morning
32kg 5x5

Deadbugs
5x5 - 1arm/ 1 leg version
Weighted with 2.5lb ankle weights arm

AM and PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

PM
Band pullaparts 4x15

 

I've been well. thank you. How are you doing?

03/09/16

AM
12x15 standing calf raises (eccentric single leg)

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

PM
Band pullaparts 4x10

Evening Run

7 mins running

then

2 mins walk/ 1 min run

Did 5km and PBed my time - yay for me!

 

04/10/16

Recalculated my maxes for Wendler 5/3/1 because I was struggling with the final sets on some of my lifts. My numbers will drop for the next few cycles as I build up to the max again.

Bench Press
1x5 11kg
1x5 13kg
1x3 16kg
1x5 19kg
1x5 22kg
1x10 24kg

Sets 1-5 done with a football bar. Set 6 done with a normal bar

Barbell Overhead Press
24kg
3x3
3x2

AM
12x15 standing calf raises (eccentric single leg)

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

PM
Band pullaparts 4x10

Calf seems much better, elbow is still grumbly, so I'm only doing the basic lifts at the moment.

 

05/10/16

AM
12x15 standing calf raises

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

Lunchtime
~1.2 mile walk

Mobility Drill 3

Deadlift
1x5 29kg
1x5 34kg
1x3 40kg
1x5 47kg
1x5 54kg
1x5 62kg
Switched to mixed grip for the last 2 sets

Pistols (partials)
3x5
2x3

Deadbugs
1 arm/ 1 leg version
5x5
Weighted - 2.5lbs on each arm & leg

Band pull apart
4x10

06/10/16

AM
12x15 standing calf raises (eccentric single leg)

PM
30 mins stationary bike
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

Band Pullaparts
4x10

07/10/16

AM
12x15 standing calf raises (eccentric single leg)

PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

Band Pull Aparts
4x10

08/10/16
PM
~5KM Run
7 mins 30 secs run

then

2 mins walk/1 min run to finish 5km

Did another PB

Standing One-Arm Landmine Press
1x5 10kg
1x5 10kg
1x3 12kg
1x5 14kg
1x5 17kg
1x9 19kg

Dumbbell Floor Press
3x5
2x5
2x28.3lb

AM and PM
12x15 standing calf raises with 10kg weighted vest (eccentric single leg)

PM
Band pullaparts 4x15

 

I haven't updated this for a while because life has been quite busy. We recently moved house and don't have a garage at the new place, so all my weights are in storage. I am in the process of costing up a large shed for a back garden gym. In the meantime, exercise is going to be limited to running and some bodyweight stuff. Although my dodgy elbow is still giving me trouble, so I am going to limit upper body work and try let it recover. I am also going to restart BJJ after Christmas.

 

18/12/16

19/12/16

22/12/16

25/12/16

Running

Each session is about 5km. I do them either as a longer session to start with (9 mins ish) followed by interval walk/running (2 mins walk/1 min run) or 2x 0.25 miles with 2 mins walking in between followed by faster running for 1 min with 2 min walks in between.

Today I PBed my 1 mile time.

 

26/12/16

Running

2x 0.25 miles run/2 mins walk

then 1 min run/2 mins walk to complete 5km

30/12/16

~10 mile walk (~5 miles each way)
Went for a post Christmas amble with a friend. Put the world to rights, stopped half way for coffee and cake and walked back again.

31/12/16

AM
1 mile walk wearing a 10kg weighted vest

PM
2 mile walk
This should have been a run, but I had a late lunch and was still digesting it so I went for a walk instead.

 

Not been very good at updating this recently, mainly because I'm getting over a bad cold so haven't been doing anything other than easy walks.

I'm not sure what I'll be doing for future training at the moment. I currently have no weights as they are in storage until I sort out my shed, I'm not sure if I want to restart BJJ (I'm feeling particularly antisocial right now), a friend in work has suggested we all do a triathlon in the summer so I'm thinking of starting swimming again but the cycling will have to wait as my bike is also in storage. Part of my problem is that there are too many sports that I enjoy doing!

 

02/02/17

Swimming

40 lengths of 25m pool

Split into 10 length sets, alternating breaststroke and front crawl each length.

So far my stupid shoulders aren't grumbling!

 

I've been very bad at updating my log recently, mainly because I'm not lifting at the moment (all my stuff is still in storage until I get my new shed built).

My current training is running 3-5 times a week and swimming once a week. I run between 1.5 and 3 miles doing a mix of linger runs and interval runs. Swimming is around 1km. I am also doing bodyweight leg complexes 3-6 times a week.