Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 Training log (female)

View previous topic View next topic Go down 
Go to page : 1, 2, 3, 4, 5, 6  Next
AuthorMessage
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Training log (female)   Wed Jun 06, 2012 6:26 am

Been thinking about starting this for a while, and since K4lisPeluru asked about it in another thread I figured I'd just get on and do it.

Please make comments and suggestions - don't hold back. I'm all for constructive criticism Smile

Stats:
Female, 60kg, about 165cm.

Goals (for this year):
- get to a decent level with the basics
- do 10 pull ups & chin ups in a row (nice and clean of course Wink )
- do a muscle up
- do a HSPU (just the one!)
- move towards doing a tuck planche
- move towards doing a human flag

TRAINING LOG:

Friday 1st June
Run outside. Maybe about 6km. Quite slow.

------

Saturday 2nd June
2 push-ups then 1 pull-up, repeated to a total of 20 push-ups and 10 pull ups (3 sets of)

1 dip then 1 chin-up, repeated to a total of 10 dips and 10 chin-ups (3 sets of)

10 side-to-side hanging knee raises and 10 hanging leg raises (3 sets of)

3 x supersets of:
- 3 x HSPU negatives
- 10 x swiss ball pikes
- 10 x single-legged swiss ball jacknifes (each leg)

------

Monday 4th June
1 set of 10 x neutral grip pull-ups

5 x supersets of:
12 x burpees
12 x tuck jumps over a box (side-to-side)
Handstand practice (1 minute or so)
2 x L-sit (5 sec hold -> sort-of tuck planche (legs too low!) -> L-sit

4 x supersets of:
10 x pistol squats (each leg)
10 x single-legged swiss ball jacknifes (each leg)

Quick kicking session on the bag

1 more set of 10 neutral grip pull-ups

------

Tuesday 5th June
2 attempts at this months forum challenge:
Shoulder width push ups to max, 1 minute rest, diamond push ups to max, 1 min rest, fingertip push ups to max

5 x supersets of:
- 5 x pull ups
- 10 x myotatic crunches over a bosu with a 10kg medicine ball

5 x supersets of:
- 10 x dips
- 5 x chin ups

5 x supersets of:
- side plank (1 minute each side)
- 10 x muscle-up tricep pull downs @ 23.75kg
(I have no idea what you'd call these - kneel at the cable machine, use straight foot-long bar, above head height. Reach up and pull right down to below waist, keeping elbows in, emulating muscle-up motion)
Back to top Go down
View user profile http://www.bar-barella.com
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: Training log (female)   Wed Jun 06, 2012 7:06 am

why not add "be the first female bar-barian" into the list? sunny

im sensing the presence of bar-baricism just by looking at this training log. good $. i'll be cheering for that muscle up. cheers
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Wed Jun 06, 2012 7:19 am

K4lisPeluru wrote:
why not add "be the first female bar-barian" into the list? sunny

im sensing the presence of bar-baricism just by looking at this training log. good $. i'll be cheering for that muscle up. cheers

Haha! God that would be awesome, but it's too far away (and seems too impossible) to think about now. I decided that when I can do 3 muscle ups that I will try and do half of the BB reqs in the same time. Maybe that's something for next year.

But yeah - definitely got the barbaric attitude Wink
Back to top Go down
View user profile http://www.bar-barella.com
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Thu Jun 07, 2012 11:25 am

Thursday 7th June

Quick cardio session at lunch time:

1km @ 11km/h
then:

250m @ 15km/h
30s rest
250m @ 11km/h

repeated 10 times (total of 6km: 1km steady warm-up + 5km intervals)

Also 10 neutral pull-ups (grease the groove doesn't really fit with my lifestyle so I try and get in a set whenever I'm at a bar)
Back to top Go down
View user profile http://www.bar-barella.com
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Sat Jun 09, 2012 7:58 pm

Took a day off to make sure I was fully rested for another attempt at this months forum challenge, then forgot to put the bloody memory card in my camera! Damn. So that will have to wait till another time.

Saturday 9th June

Warm up:
10 mins cross trainer
10 x 1 pull up + 1 push up
10 x burpees
Few minutes on bag

3 x reverse pryramid sets:

Pull ups: 1-2-3-4-5
Dips: 2-4-6-8-10
Chin ups: 1-2-3-4-5
Diamond push ups: 2-4-6-8-10
HLR's: 2-4-6-8-10 (did side-to-side hanging knees for last set)

-----

Sunday 10th June

Family visit meant a shorter workout than I wanted...

Warm up as normal

3 supersets of
- 10 x Swiss ball pike rollouts these things are killer - check them out
- Side plank - 1 minute each side

Static holds
4 x sets of:
- Pull ups - 10 seconds top, 10 seconds middle, 10 seconds dead hang
- Dips - 10 seconds top, 10 seconds middle, 10 seconds dead hang
- L-sit - 20 seconds

And then Lee's Barbaric Burpees. Holy crap that was killer and I halved the burpee time and didn't do the push up after all those diamonds yesterday.
-----

If anyone reading (if anyone reads this!) has any suggestions for other static holds then please do comment Smile


Last edited by Phin on Sun Jun 10, 2012 4:15 pm; edited 1 time in total
Back to top Go down
View user profile http://www.bar-barella.com
Fed X

avatar

Posts : 2190
Join date : 2011-07-14

PostSubject: Re: Training log (female)   Sun Jun 10, 2012 2:55 pm

Back to top Go down
View user profile
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Sun Jun 10, 2012 2:57 pm

beastly boy wrote:
http://www.gymnasticbodies.com/forum/index.php

Yeah I'm a member there too. Will have a look for some more static routines (I'm guessing that's why you posted the link?). Was hoping someone could suggest something based on my relatively low level though - the guys on there are way more advanced than me for the most part!
Back to top Go down
View user profile http://www.bar-barella.com
Fed X

avatar

Posts : 2190
Join date : 2011-07-14

PostSubject: Re: Training log (female)   Sun Jun 10, 2012 3:30 pm

Back to top Go down
View user profile
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Sun Jun 10, 2012 4:18 pm

Good article - thanks!

Also just uploaded the barbaric burpees video:

Back to top Go down
View user profile http://www.bar-barella.com
Tim

avatar

Posts : 856
Join date : 2010-10-13
Age : 31
Location : Loughborough, UK

PostSubject: Re: Training log (female)   Sun Jun 10, 2012 7:59 pm

Phin wrote:

Yeah I'm a member there too. Will have a look for some more static routines (I'm guessing that's why you posted the link?). Was hoping someone could suggest something based on my relatively low level though - the guys on there are way more advanced than me for the most part!

Have a go at tucked front levers and skin the cat (gets your shoulders prepared for back levers Smile )
Back to top Go down
View user profile
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Tue Jun 12, 2012 7:47 pm

Tim wrote:

Have a go at tucked front levers and skin the cat (gets your shoulders prepared for back levers Smile )

Thanks for the suggestion - will have a go at them at at the weekend - you can give me some pointers Wink
Back to top Go down
View user profile http://www.bar-barella.com
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Tue Jun 12, 2012 7:53 pm

Monday 11th June
Completely fu*cked up after Barbaric Burpees. Did a warm up then a load of stretching and muscle rolling with the foam roller.

Tuesday 12th June
Quads still hurting. Feel a bit like they've been crushed by Chuck Norris driving a steam roller over them. Did upper body.

Straight sets:
6 x pull ups
12 x dips
6 x chin ups
12 x knuckle push ups

Did 3 sets then went to have another go at this months forum challenge. Did the first two rounds then noticed that rather than pressing record, I'd just turned my camera off. Je suis le grande idiot.

Did 2 more sets of the above.

Stretching, especially quads.
Back to top Go down
View user profile http://www.bar-barella.com
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Fri Jun 15, 2012 5:58 pm

Friday 15th June
The logs prior to this were basically me ramping up my training to get ready for the BB's seminar this weekend. Been resting now since Wednesday, but today did an hours stretching and mobility work to get ready for tomorrow. Very excited. Will try and remember what we did, although I suspect it will be summed up by the word "destroyed" Smile
Back to top Go down
View user profile http://www.bar-barella.com
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Tue Jun 19, 2012 11:27 am

Saturday 16th and Sunday 17th June
Was at the Barbarians seminar on Saturday and Sunday. 4 hours training a day. Saturday was brutal - push-ups, pull-ups, dips, L-sit holds and variations. Form in the morning then hardcore sets in the afternoon. Sunday was working on progressions to the more advanced moves - V-sits, handstands and HSPU, levers (skin the cat, front and back), muscle ups etc. Still pretty hard training but thankfully not as killer as Saturday (although I think the ibuprofen with breakfast helped Wink ) Not going to go into any more detail here as I intend to blog about it soon, but it was an excellently awesome weekend. Highlights included winning an L-sit off against 5 guys and doing skin the cat, which is one of the coolest feeling exercises I've ever done.
Back to top Go down
View user profile http://www.bar-barella.com
Fed X

avatar

Posts : 2190
Join date : 2011-07-14

PostSubject: Re: Training log (female)   Tue Jun 19, 2012 12:55 pm

http://www.benbruno.com/2012/06/look-like-barbie-lift-like-ken/



check out the link above... also if you are on FaceBook then look up user "street gym" he specializes in training women.... he has a very solid camp.... heres a video






Back to top Go down
View user profile
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Tue Jun 19, 2012 1:55 pm

beastly boy wrote:
http://www.benbruno.com/2012/06/look-like-barbie-lift-like-ken/

check out the link above

With all due respect (I don't want to sound rude or agressive!) I have no desire to look like barbie, nor do I have any interest in workouts that are specifically geared to women. Or really in anything geared to women (except possibly my underwear). I train hard, and don't expect any leeway just because I'm a female. Progressions, yes, but those would apply to men too. I only really labelled this log as belonging to a female to make the point that we can all train the same way, do the same progressions, types of sets, reps etc.

I am probably an a-typical female in that regard, but there you go. Let's have no more of this barbie nonsense please - I just wanna be strong Smile
Back to top Go down
View user profile http://www.bar-barella.com
Fed X

avatar

Posts : 2190
Join date : 2011-07-14

PostSubject: Re: Training log (female)   Tue Jun 19, 2012 2:46 pm

Im not misogynist or sexist... the article is clearly geared towards womens fitness... you are a woman intersted in fitness... *womens fitness*... so I posted it for you?!? be sure to check out "street gym" @ facebook
Back to top Go down
View user profile
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Tue Jun 19, 2012 6:52 pm

beastly boy wrote:
Im not misogynist or sexist... the article is clearly geared towards womens fitness... you are a woman intersted in fitness... *womens fitness*... so I posted it for you?!? be sure to check out "street gym" @ facebook

Ok, I'll check it out Smile
Back to top Go down
View user profile http://www.bar-barella.com
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Tue Jun 19, 2012 6:54 pm

Tuesday 19th June
Legs workout - still resting upper body from the weekend.

1km @ 11km/h
then:
250m @ 15km/h
30s rest
250m @ 11km/h
30s rest
For 10 rounds, so 5km.
=6km in total

That was hard - didn't think I was gonna make it through but had words with myself and it was ok.

3 x supersets of
20 x lunges
10 x pistols (each leg)

Feeling knackered now.
Back to top Go down
View user profile http://www.bar-barella.com
K4lisPeluru

avatar

Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: Training log (female)   Tue Jun 19, 2012 7:43 pm

Phin wrote:
Saturday 16th and Sunday 17th June
Was at the Barbarians seminar on Saturday and Sunday. 4 hours training a day. Saturday was brutal - push-ups, pull-ups, dips, L-sit holds and variations. Form in the morning then hardcore sets in the afternoon. Sunday was working on progressions to the more advanced moves - V-sits, handstands and HSPU, levers (skin the cat, front and back), muscle ups etc. Still pretty hard training but thankfully not as killer as Saturday (although I think the ibuprofen with breakfast helped Wink ) Not going to go into any more detail here as I intend to blog about it soon, but it was an excellently awesome weekend. Highlights included winning an L-sit off against 5 guys and doing skin the cat, which is one of the coolest feeling exercises I've ever done.

looking forward for the blog post.
Back to top Go down
View user profile http://www.facebook.com/fiqqymickey
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Wed Jun 20, 2012 1:52 pm

To avoid any confusion, I have just changed my username from Phin to Fi (rhymes with "me", not "pie" Wink ), which is my real name. Trying to get all my online profiles consistent!
Back to top Go down
View user profile http://www.bar-barella.com
Haze

avatar

Posts : 45
Join date : 2012-05-21
Age : 25
Location : The end is nigh!

PostSubject: Re: Training log (female)   Wed Jun 20, 2012 4:29 pm

Uhm your name consists of 2 letters? Shocked
Back to top Go down
View user profile
Fed X

avatar

Posts : 2190
Join date : 2011-07-14

PostSubject: Re: Training log (female)   Wed Jun 20, 2012 4:39 pm

Back to top Go down
View user profile
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Wed Jun 20, 2012 6:04 pm

Haze wrote:
Uhm your name consists of 2 letters? Shocked

Yeah - it's short for Fiona Razz
Back to top Go down
View user profile http://www.bar-barella.com
Fi

avatar

Posts : 544
Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Training log (female)   Wed Jun 20, 2012 6:41 pm

Wednesday 20th June
First day back on it after the weekend. Still feeling quite weak, didn't go too hard. Also first day of training in the park - have frozen my gym membership till the end of September. Bit weird training outside and quite a bit cooler than I'm used to.

Warm-up
Star jumps
Burpees
Leg changes
1 x pull up + 2 x push ups for 10 rounds

3 x supersets of:
5 x explosive pull-ups (which weren't very explosive at all)
5 x L-sit chin-ups (hard, but managed them split into two sets of 2 and 3)
Static hold typewriter things (very hard - ow)

After one set of the above I had another go at this months forum challenge:
Shoulder width pushups to failure
1 min rest
Diamond pushups to failure
1 min rest
Fingertip pushups to failure

About 15 minutes messing around with skin the cat

10 x slow leg raises on P-bars
10 x fast leg raises
10 x L-sit kick-outs

Then did as many pull ups (in sets of 4 or 5) as I could until it felt like I would injure myself if I did any more).

Want to do pushing stuff tomorrow so kept it fairly light today.
Back to top Go down
View user profile http://www.bar-barella.com
Sponsored content




PostSubject: Re: Training log (female)   

Back to top Go down
 
Training log (female)
View previous topic View next topic Back to top 
Page 1 of 6Go to page : 1, 2, 3, 4, 5, 6  Next
 Similar topics
-
» Recommendations on the Best Comprehensive Soccer Training Videos
» Andrew Hinds training in Melbourne
» GPX5000 training day
» Rider Training....had any??
» SMARTBALLER SUMMER CAMPS. GREAT TRAINING. GREAT PRICE.

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines :: Training Logs-
Jump to: