Frodocious's Fabulous Female Fitness Frenzy

Discussion in 'Training Logs' started by Frodocious, Aug 28, 2011.

Page 4 of 92
  1. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I find the crossed arm position puts far too much stress on my dodgy shoulder and really hurts it.
     
    Frodocious, Sep 12, 2011
    #61
  2. Bigmikey

    Bigmikey Internet Pacifist.

    Frodo, they make harnesses for front squats you should look into. Theres the old style manta which is easy enough to find, as well as this jobber:

    [​IMG]
     
    Bigmikey, Sep 12, 2011
    #62
  3. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    13/9/11

    Mobility Drill 3:

    Side twist x10 (es)
    Bird dog x10 each side (es)
    Side lying trunk twist x8 es
    Calf stretch x10 es
    Fire hydrant x 10 es
    Supine bridge x12
    Side to side leg swing x10 es
    Hip corrections x10 es
    Supine scorpion x8 es
    Squat to stand x8 es
    Walking spiderman x5 es
    Reverse warrior lunge with twist x10 es
    Foam roller segmental x10
    Side lying rotation extension x10 es
    Closed cain extention/rotation x10 es
    PNF diagonal x10 es
    Side lying rotation with clenohumeral internal rotation x10es
    Split stance rotation x10 es
    Closed chain kinetic mobilization x10


    A1: Glute bridges on gym ball 3x10
    A2: Alternating dumbell floor press 3x5 each side 20lbx2

    B: Deadlift
    1x5 20kg
    1x5 30kg
    1x5 40kg
    1x3 50kg
    1x2 60kg
    2x4 72.2kg
    4x1 83.2kg

    C1: Dumbbell chest supported row 2x17.2lb 3x10
    C2: Dumbbell lunges 2x20lb 3x10

    D1: Wrist roller 4x3 5lbs
    D2: Windshield wipers 3x10 11.1lbs

    E: Straight arm plank 5x20secs

    Tried 1 powerclean tonight just to see how it felt and 35kg seemed ok to pull and didn't really bother my shoulder.
     
    Frodocious, Sep 13, 2011
    #63
  4. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    14/9/11

    Turbo trainer cycle intervals

    2 mins on, 1 min off x 10

    Still haven't got seat height right - grrrrr!

    Mixed Tabata finisher
    20secs/10sec

    10kg Front squat x2
    Chinnies x2
    10lb dumbbell swing x2
    Mountain climbers x2
     
    Frodocious, Sep 14, 2011
    #64
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    15/9/11

    Mobility drill 4:
    Bent knee twist x8 es
    Bird dog x10 es
    Calf stretch x10es
    Fire hydrant x10es
    Anterior posterior leg swing x 10es
    Windmills x8es
    Single leg supine bridge x8es
    Miniband side step x10es
    Deep wideout drops x 10
    Alternating lateral lunges x10es
    Crossover overhead reverse lunges x10es
    High knee walks x5 es
    Foam roller perpendicular
    Quadruped thoracic extension rotation x10es
    T-pushups with external rotation x10
    Shoulder circles big/little x10
    Scapular wall slides x10
    High step with rotation x10 es
    Closed chain extention mobilisation x10


    A1: Zercher/weighted vest box squats
    1x5 20kg
    1x5 30kg
    1x5 35kg
    1x3 40kg
    1x2 45kg
    3x3 53.2kg PB - now above bodyweight! :happy:
    A2: Pushups 2x5 (1 set normal, 1 set tricep)
    Dumbbell shrugs 2x10 17.2lbs each

    B1: Wrist rollers 4x4 5lb
    B2: Reverse leg lifts 3x5 15lb

    C1: Glute bridges on stability ball 3x10
    C2: Standing ring rows 3x5

    D1: Single leg deadlifts - no weight 3x5 each leg
    D2: Wrist/knuckle pushups 2x10

    E: Straight arm plank 5x25 seconds

    F: Frogstand 2x25 seconds
     
    Frodocious, Sep 15, 2011
    #65
  6. dormindo

    dormindo Active Member Supporter

    Congrats and well done on the PB. Gotta love the frogstand and plank work. What shoulder issues?!? Keep it up!

    paz,

    dormindo
     
    dormindo, Sep 15, 2011
    #66
  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Thanks Dormindo!

    I'm gradually introducing some static holds on the floor to see how my shoulder copes. Once I've built up some decent times again, I'll start thinking about static ring work. Both the plank and the frogstand were fine tonight, in fact I felt the frogstand more in my wrists than my shoulders - which I'm hoping is a good sign! :)

    Next squat goal is 1.25x bodyweight! :)
     
    Frodocious, Sep 15, 2011
    #67
  8. Sylverstorm

    Sylverstorm Valued Member

    Congratulations on the BW+ PB for Squats! :)
     
    Sylverstorm, Sep 15, 2011
    #68
  9. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Cheers! It's a goal I've been wanting to achieve for a while now!

    I'm just contemplating switching my lifting day from tomorrow to tonight and doing cardio tomorrow, as I had a large, late lunch and if I wait for it to digest it'll be 8pmish before I can do cardio and will probably have to drop the intensity level.
     
    Frodocious, Sep 17, 2011
    #69
  10. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Decided lunch was digested enough to do conditioning...

    17/9/11

    Split box jumps x30secs
    Dumbbell swings (10lb) x30secs
    Bodyweight squats x30secs
    Split box jumps x30secs
    Dumbbell swings (10lb) x30secs
    Chinnies x30secs
    1 min rest
    x 5

    3 mins shadow boxing/kicking and bagwork 1 min rest x 5

    Round breakdown:

    2 rounds shadow boxing/kicking,
    1 round bagwork - relatively light punches, elbows and knees
    1 round shadow boxing/kicking
    1 round ground and pound/armbar spinouts on a floor bag
    x2

    Finished with 1 min kimura situps with stability ball in guard.

    Looking forward to post workout cake now... :D
     
    Frodocious, Sep 17, 2011
    #70
  11. Princess Haru

    Princess Haru Valued Member

    I completely failed on the post workout cake. Gotta sort that out now before 11pm when the shop shuts.....:running:
     
    Princess Haru, Sep 17, 2011
    #71
  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Shame on you! You really need to sort your priorities out! ;) :)

    I had Marks and Spencer's hot toffee and apple cake with cream! :happy:
     
    Frodocious, Sep 17, 2011
    #72
  13. Princess Haru

    Princess Haru Valued Member

    The Co-op is hopeless for good cake so went with chocolate instead. I can't believe they are selling xmas boxes already! :eek: :topic:
     
    Princess Haru, Sep 17, 2011
    #73
  14. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Poor bunny! You'll have to buy yourself some proper cake tomorrow!

    Don't get me started on how ridiculous it is that the Christmas stuff is starting to appear in shop! :bang: :mad:
     
    Frodocious, Sep 17, 2011
    #74
  15. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    18/9/11

    Mobility Drill 1:

    Cat/camel x12
    Bird dog x10 each side (es)
    Side lying trunk twist x8 es
    Calf stretch x10 es
    Fire hydrant x 10 es
    Supine bridge x12
    Side to side leg swing x10 es
    Anterior posterior leg swing x10 es
    Supine scorpion x8 es
    Pull back butt kick x5 es
    Squat to stand x8 es
    Foam roller parallel x10
    Side lying rotation extension x10 es
    Scapular pushups x10
    Shoulder circles big/little x10 forward and backwards
    Scapular wall slides x10 (minimal range due to shoulder issue)
    PNF diagonals with lunge x10 es
    Active wrist mobilization x10 up/down/side to side/round and round

    A1: Front squats
    1x5 20kg
    1x5 25kg
    1x5 30kg
    1x3 35kg
    1x2 40kg
    3x4 42.2kg
    A2: Ring row - 3x5

    B1: Glute bridges on gym ball 3x10
    B2: Pushups 4x5 (2 x normal, 2 x tricep) tried the normal ones on paralletes to get a greater range of movement - shoulder felt slightly achy doing these so I may wait a while before trying them again.

    C1: Single leg deadlifts 3x5 each leg 10lb dumbbell
    C2: Wrist pushups 2x10

    D1:Wrist roller 2x5, 2x4, 5lb
    D2:Arm supported straight leg lifts 3x5 5lbs

    E: Reverse leg lifts 3x5 15lbs

    F: Frogstand 2x30secs

    Tabata finisher
    20secs/10sec

    Jump rope x2
    10kg Front squat x2
    Mountain climbers x2
    Chinnies x2
     
    Last edited: Sep 19, 2011
    Frodocious, Sep 18, 2011
    #75
  16. 19thlohan

    19thlohan Beast and the Broadsword

    OK, umm.... I understand front squats.:hat:
     
    19thlohan, Sep 18, 2011
    #76
  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    OK I'll explain some of the stuff...


    Mobility Drill 1:These are all mobility/dynamic flexibility drills - they can be used as a warm up or as general mobility work.

    Cat/camel x12
    Bird dog x10 each side (es)
    Side lying trunk twist x8 es
    Calf stretch x10 es
    Fire hydrant x 10 es
    Supine bridge x12
    Side to side leg swing x10 es
    Anterior posterior leg swing x10 es
    Supine scorpion x8 es
    Pull back butt kick x5 es
    Squat to stand x8 es
    Foam roller parallel x10
    Side lying rotation extension x10 es
    Scapular pushups x10
    Shoulder circles big/little x10 forward and backwards
    Scapular wall slides x10 (minimal range due to shoulder issue)
    PNF diagonals with lunge x10 es
    Active wrist mobilization x10 up/down/side to side/round and round


    A2: Ring row - 3x5
    [ame="http://www.youtube.com/watch?v=1YDVvjiifPY"]Ring Inverted Rows - YouTube[/ame]

    B1: Glute bridges on gym ball 3x10
    [ame="http://www.youtube.com/watch?v=CzfXPlpkJME"]CSAT's Total Fitness Training: Physioball Glute bridges (feet on) - YouTube[/ame]


    C1: Single leg deadlifts 3x5 each leg 10lb dumbbell
    [ame="http://www.youtube.com/watch?v=7eACTTzeh-E"]Single leg deadlift - YouTube[/ame]

    C2: Wrist pushups 2x10 (I'm not doing the full pushup with these just the wrist bend bit)

    [ame="http://www.youtube.com/watch?v=NIeL0AYygiY"]GymnasticBodies.com - Wrist Pushups - YouTube[/ame]

    D1:Wrist roller 2x5, 2x4, 5lb
    [ame="http://www.youtube.com/watch?v=bef0ETbvLLw"]Wrist Roller - YouTube[/ame]

    D2:Arm supported straight leg lifts 3x8

    [ame="http://www.youtube.com/watch?v=Sv5acKDBjvM"]How To: Roman Chair Leg Raises - YouTube[/ame]

    E: Reverse leg lifts 3x5 15lbs

    [ame="http://www.youtube.com/watch?v=UAC37hdiqsg"]Homemade Reverse Leg lift equipment! - YouTube[/ame]

    F: Frogstand 2x30secs
    [ame="http://www.youtube.com/watch?v=Vp86vFUlV84"]How to do a Frogstand - YouTube[/ame]
     
    Frodocious, Sep 19, 2011
    #77
  18. 19thlohan

    19thlohan Beast and the Broadsword

    Cool, but I wanted to learn bird dogs and cat camels!:cry:
     
    19thlohan, Sep 19, 2011
    #78
  19. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Cat/camel x12
    [ame="http://www.youtube.com/watch?v=K9bK0BwKFjs"]Cat-Camel Exercise - YouTube[/ame]

    Bird dog x10 each side (es)
    [ame="http://www.youtube.com/watch?v=ZoTbUEoMRgo"]Bird Dog Exercise - Nutrex Solutions - YouTube[/ame]

    Side lying trunk twist x8 es
    [ame="http://www.youtube.com/watch?v=6sYgQvOkqSw"]Side Lying Trunk Twists - YouTube[/ame]

    Fire hydrant x 10 es I do this with an added leg extension to the rear.

    [ame="http://www.youtube.com/watch?v=qmcvTCrnzH8"]Fire Hydrant Workout - YouTube[/ame]


    Supine bridge x12
    [ame="http://www.youtube.com/watch?v=Sx9qeU0pI4M"]Supine Bridge - YouTube[/ame]

    Side to side leg swing x10 es
    [ame="http://www.youtube.com/watch?v=XKX_MLUXi_0"]Side to Side Leg Swing - Athlete365.com - YouTube[/ame]

    Anterior posterior leg swing x10 es
    [ame="http://www.youtube.com/watch?v=OHBKx3PnJEo"]Front to Back Leg Swing - Athlete365.com - YouTube[/ame]

    Supine scorpion x8 es
    [ame="http://www.youtube.com/watch?v=Hp8nfV4roDQ"]Mobility Drill: Prone and Supine Scorpion - YouTube[/ame]

    Pull back butt kick x5 es
    [ame="http://www.youtube.com/watch?v=Re63sKs5WZw"]Walking Pull Back Butt Kicks.AVI - YouTube[/ame]

    Squat to stand x8 es
    [ame="http://www.youtube.com/watch?v=ExZwvdgAe6g"]How to Perform Squat to Stand - Improve Hip Mobility, Dynamic Hamstring Stretch - YouTube[/ame]

    Side lying rotation extension x10 es
    [ame="http://www.youtube.com/watch?v=ysAnAYSH_jM"]ShoulderPerformance.com: Side-Lying Extension-Rotation - YouTube[/ame]

    Scapular pushups x10
    [ame="http://www.youtube.com/watch?v=iY9Vuo27pCs"]Scapula Pushups - YouTube[/ame]

    Shoulder circles big/little x10 forward and backwards
    [ame="http://www.youtube.com/watch?v=6KPD7Mr7Yjk"]In-Home Shoulder Exercises : How to Do Arm Circle Exercises - YouTube[/ame]

    Scapular wall slides x10 (minimal range due to shoulder issue)
    [ame="http://www.youtube.com/watch?v=4k2kqyzz3Ug"]Monday Minute: Scapular Wall Slide - YouTube[/ame]

    PNF diagonals with lunge x10 es
    [ame="http://www.youtube.com/watch?v=3ZzPIsNILmg"]Singapore Personal Trainer Fitness Videos, Pnf diagonal w lu - YouTube[/ame]

    Active wrist mobilization x10 up/down/side to side/round and round

    Basically just moving the wrists round dynamically in different planes of motion
     
    Frodocious, Sep 19, 2011
    #79
  20. Princess Haru

    Princess Haru Valued Member

    Princess Haru, Sep 19, 2011
    #80
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