Frodocious's Fabulous Female Fitness Frenzy

07 Apr 23

1 hr riding lesson
Worked on half seat and some trot and canter poles

Walk
1.8 miles

Run
2.03 miles
Run 3 mins
Walk 3 mins
Run 3 mins
Walk 2 mins
x3
Run 3 mins
Walk 1 min
Run 2 mins
Walk 3 mins

Pace 11.5 min mile - 15 min mile

Weights Session

Super set
Deadlift 4x2, 1x5
Bent over lateral raise 3x10

Super set
Partial Glute hams 5x5
Chest supported incline dumbbell row 4x10

 

08 Apr 23

Weights Session
Close Grip Bench Press 3x9, 1x12
Incline Dumbbell Press 3x9, 1x12

Superset
Lat Pulldowns 4x10
Deadbugs 3x12 (6 each side)

Mowed the lawn - I bought a hand mower so it's definitely a short workout!

Turbo Trainer Session
Flying 40 Intervals

10 min warm up
40 sec hard pedal
20 secs easy pedal
x5
5 mins easy pedal
40 sec hard pedal
20 secs easy pedal
x5
5 mins cool down

 

09 Apr 23

30 min private riding lesson:
Wind and crazy pony not a good combination! Crazy pony spooked at all the leaf monsters in the trees. Managed to get some trot and canter poles done without dying! Aaaaarrrrrggggghhhh!

30 min run:

3 mins run
3 mins walk

1 min run
30 sec walk
x14

3 min cool down walk

Weights Session:

Front Squat 3x9, 1x12
RDL 3x9, 1x12

Superset
Seated row 4x10
deadbugs 3x6 each side

 

10 Apr 23

Bench Press 4x4, 1x8
Dumbbell Bench Press 3x10, 1x12
Side neck raises 3x10
Bent over lateral raises 4x10
Deadbugs 3x6 each side

Had planned to do some cardio in the afternoon, but couldn't be bothered!

 

11 Apr 23

Squat 4x4, 1x8

Super set
Face pull 4x10
Split Squat 3x10, 1x12
Glute bridge 4x10

 

13 Apr 23

1hr group riding lesson
Worked on leg yielding.

 

How do you get on with bench press?

Whilst you are both SWMBO and the world's second most beautiful woman (after my wife : D ), I believe you may be past your 20s now I know a number of more chronologically mature (if not mentally mature) people, like me, have found issues with barbell bench press and their shoulders as they got older.

Personally I've stopped doing it, and don't miss it. I may just be doing it wrong, but I've also found some carryover from my overhead press to my bench. Last time I hit a (admittedly laughable) PB on my OHP, I tried bench the following week and went straight to a near PB. So it's dropped out of my programme completely now.

 

I'm a smidge past my 30s now...

I have to be careful with my shoulders in general due to subluxing one falling out of a kayak in my yoof and later on getting a shoulder impingement. I bought a football bar several years ago and use that for benching. I can do standard and close grip with it. If I use dumbbells for pressing, I use a neutral grip. I'm not using heavy weights right now and only very slowly increasing the weight each week.

At the moment I have to be more careful with my elbows as I have golfers elbows. I've stopped bouldering as it's one of the things that really sets them off.

 

16 Apr 23

30 min private riding lesson
Worked on getting a bend on non-bendy pony. Did some ground poles and raised trotting poles. I love non-bendy pony. She's a great ride, but a sensitive soul. Wants to please, but needs her suppleness working on.

 

Has a couple of lazy weeks, just getting back into things now.

07 May 23

30 min riding lesson
Worked on position - my toes have a bad habit of turning out. Finished with some low cross poles.

Strength Session

Front Squat 3x10, 1x12
RDL 3x10, 1x12
Seated Row 4x10
Dead Bug 3x12

Mowed the lawn (using a manual lawn mower).

 

08 May 23

Bench Press 4x3, 1x6

Superset
Dumbbell Bench Press 3x9, 1x11
Side neck raises 3x10

Superset
Rear delt raise 4x10
Dead bugs 3x12

Had planned to go for a run, but my legs were really stiff after yesterday.

 

09 May 23

Run
3 mins 11.30-15.00 min mile
walk 3 mins

2 mins 11.30-15.00 min mile
walk 1 mins
x10

Cool down 4 min walk

10 May 23
Squat 4x3, 1x6
Glute Bridge 4x10

11 May 23
OHP 4x3, 1x6
Front neck raises 4x10
Single Leg Deadlift 4x6

1hr Group Riding Lesson
Jumping Lesson. Low 4 jump course.
Didn't fall off!

 

13 May 23

Deadlift 4x3, 1x6
Lateral raises 4x10

Superset
Partial Glute Hams 5x5
Chest supported dumbbell row 4x10

 

14 May 23

30 min riding lesson:
Worked on collection and getting an outline to encourage horse to use his hind quarters

Weights Session
Close Grip bench press: 3x9, 1x12
Dumbbell incline press: 3x9, 1x12
Lat pulldown: 4x10

 

Had some stomach trouble last week so didn't do any exercise.

20 May 23
30 min private riding lesson
Worked on balance and position. Did some light seat work and no stirrup work.
I won't be able to walk tomorrow!

30 minute walk

 

It basically means to get the horse working using it's hind quarters to provide power. The horse will be more balanced and move more efficiently. It will also be better from a muscular and anatomical point of view and lead to fewer imbalances and potentially fewer injuries. The horse will be holding it's head with it's face more vertical, rather than it's nose stuck up in the air. It's a better biomechanical way of moving.

21 May 23
Hiking round Llynn Brenig reservoir. Walked about 11 miles.

25 May 23
1hr group riding lesson.
Jumping session. Worked on a treble (low poles ~2ft).

 

27 May 23

40 min run

3 min run
3 min walk

3 min run
2 min walk
x6

4 min cool down walk