Frodocious's Fabulous Female Fitness Frenzy

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.

 

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.

 

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!

 

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

 

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

 

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

 

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

 

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.

 

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.

 

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

 

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.

 

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.

 

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

 

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

 

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

 

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