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Thread: RB34 Training Journal

  1. #1
    Member RB34's Avatar
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    RB34 Training Journal

    I started training last week but decided to repeat week 1 again this week. I had this great training plan but as I started the workout I decided it was too much... It took me a couple days to learn what my body needed and what it was capable of at this present time and I made the adjustments and things are going much better. This first block of training will be four weeks and everything will be super general (even more general then tempo).


    8-15-16
    Hrv: 64.9
    Daily change: -3.6
    Readiness 10 - Green

    8-22-16
    Hrv: 70.3
    Daily change +1.7
    Readiness 10 - Green

    Monday:
    Jog 5mins
    Static stretch A
    Dynamic stretch A/B x10
    Abs x100
    2 mile trail run (60sec jog + 120sec walk)


    Last week: 8-15-16 to 8-21-16
    Monday: Pure hell worked over one hour but hardly got anything done because my heart rate was crazy... Fuck it I'm going home.
    Tuesday: Little better then monday but once again I had to make mid workout adjustments.. Warmup, bodyweight circuits etc.
    Wednesday: Much better.. Warmup, 2 mile trail run jog/walking etc
    Thursday: Adjusting to the workouts.. Warmup, bodyweight circuits etc.
    Fri-Sun Rest.. Was planning to train on Friday but didn't have much time.

  2. #2
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    I need to crank mine back up. I never really stopped training. Just lowered the intesity

  3. #3
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    I need to crank mine back up. I never really stopped training. Just lowered the intesity
    Crank what up? Gotta take time off...

  4. #4
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Crank what up? Gotta take time off...
    ive taken about a week and a half off, then did a week off with therapy and easy tempo twice that week

  5. #5
    Member RB34's Avatar
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    Re: RB34 Training Journal

    8-23-16
    Hrv: 69.8
    Daily change -0.5
    Readiness 10 - Green

    Tuesday:
    Jog 5mins
    Static stretch A
    Dynamic stretch C/D x10
    Abs x100
    Bodyweight circuit: 2x20 3min rest
    Walking lunges
    Pushups
    Situps
    Quad hip ext
    Band good mornings
    Toe raises
    Hovers
    Mia x20 (lower leg complex)

    Mia:
    Toe walk
    Heel walk
    Toe lunge walk
    Heel walk eversion
    Toe walk eversion
    Heel walk inversion
    Toe walk inversion
    Toe scrunch walk
    Side foot walk

  6. #6
    Member RB34's Avatar
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    Re: RB34 Training Journal

    About to complete week 3, all is going well... I will make weekly updates since the training is so general.

    One way I'm tracking progress is keeping track of my total workout time - trying to decrease session time each week.

    Block 2 is coming soon, the 2 mile run will move into ext tempo and mb circuits and the other 2 days will be more bodyweight exercises. The warmups will slowly move into track style warmups. No need to rush anything - slow cook it!!!!

  7. #7
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Week 4:
    Tuesday/Friday:
    Jog 5mins
    Static stretch A
    Dynamic stretch A/B x10
    Abs x100
    2 mile run 60 jog/2m walk
    Cooldown

    Thursday/Saturday:
    Jog 5mins
    Static stretch A
    Dynamic stretch C/D x10
    Abs x100
    Bodyweight circuit: 2x20 2min rest
    Walking lunges
    Pushups
    Situps
    Quad hip ext
    Band good mornings
    Toe raises
    Hovers


    Had to change my workout days last week because of scheduling issues at home. I'll be starting block 2 on Thursday morning the state gas issues and her grad school schedule etc I have to go Thur-Sun this week and Tue Thur Fri Sat next week. All the work is on the low end so I shouldn't have any issues fitting everything in over the next 2 weeks.

    Block 1 was great, all the work was extremely general but it was exactly what my body needed off a 3yr layoff. Bodyweight stayed around 182-184 and I dropped 1-2inches off my waist. Def got better this past block.. Grade A....

  8. #8
    Member RB34's Avatar
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    Re: RB34 Training Journal

    9-26-16
    Hrv: 70.7
    Daily change -8.4
    Readiness 10 - Green

    Monday:
    Warmup B
    Abs x100
    Rest 30-60s btw sets and 2-3 btw drills
    1a: Pushups 4x12
    1b: Bw squats 4x12
    2a: Band pushdowns 4x12
    2b: In place Lunges 4x12
    3a: Rainbows 4x12
    3b: Hovers 4x20s
    4a: Skywalkers 4x12
    4b: Pull through 4x12
    5a: Band Vert Pd 4x12
    5b: Rev lunge (front leg elevated) 4x12

    First day of block 2, it wasn't bad after a one week layoff. Had plans on performing a med ball circuit but I'll move it to the tempo day instead. All exercises are body weight. Two more months of general work before I hit the track and weight room for more intense training... #slowcook Enjoy the process!!!!

  9. #9
    Administrator Angela Coon's Avatar
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    Re: RB34 Training Journal

    Tell me about your resting HR. Is it 70? Or is that once your day begins?

    It's hard to coach yourself.

    What's #slowcook? Are you slow cooking yourself? LOL.

  10. #10
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Low 60's. Enjoy the process. It's fun seeing the improvement each week.

    http://www.bioforcehrv.com/

    Quote Originally Posted by Angela Coon View Post
    Tell me about your resting HR. Is it 70? Or is that once your day begins?

    It's hard to coach yourself.

    What's #slowcook? Are you slow cooking yourself? LOL.

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