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Thread: RB34 Training Journal

  1. #81
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Where in Africa?
    Ima do a dna test this summer but im sure it was from west Africa like most of us. lol
    other than that im pure floridian

  2. #82
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Disaster of a weekend... Got to Boston Friday and had to leave on Saturday - couldn't take it..... Stress levels are high probably gonna cont to unload this week before starting strength template..

  3. #83
    Member RB34's Avatar
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    Re: RB34 Training Journal

    5-15-17
    Hrv: 51.2
    Daily change -10.2
    Readiness 4 - Red
    HR: 77.1

    Like i mention earlier this weekend has been filled with stress, no way I can train today.... Hrv is crashing low and HR is extremely high.

  4. #84
    Member RB34's Avatar
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    Re: RB34 Training Journal

    5-16-17
    Hrv: 57.9
    Daily change +6.7
    Readiness 2 - Red
    HR: 70.5


    SMH..... No training - maybe a 15min walk with my son...

  5. #85
    Member RB34's Avatar
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    Re: RB34 Training Journal

    5-20-17
    Hrv: 77.3
    Daily change +6.9
    Readiness 9 - Green
    HR: 60


    I should be able to train starting on monday if all goes well this weekend. Still need to be careful because my weekly load is amber and monthly load is red..

  6. #86
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Strength Block: 4 weeks


    Week 1:
    Monday: Neural Stimulation: RPE 6-7
    Green
    8 tempo runs+Dym E or A/D
    Mid thigh pull 2x5
    Clean pull 2x4
    Deadlift 2x3 365

    Amber:
    10min cardiac
    6 tempo runs+Dym E or A/D
    Mid thigh pull 2x5
    Deadlift 2x3


    I listed both workouts based on my HRV reading this morning... I performed workout A (green). All tempo runs will be on the treadmill 10 sec on 60sec off - slight incline. For the explosive work I had choices of performing med ball throws, jumps, olympic lifts, it's easier just to do the pulls for right now.

    Tomorrow will be low volume acceleration work and heavy lower body development.

  7. #87
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    5-15-17
    Hrv: 51.2
    Daily change -10.2
    Readiness 4 - Red
    HR: 77.1

    Like i mention earlier this weekend has been filled with stress, no way I can train today.... Hrv is crashing low and HR is extremely high.
    Lol, have you ever had readings this low before? This shows how handy HRV can be during times like this. After I hit some lifetime PR's in my lifts a couple weeks back, it dove into the low 60's when it's usually in the mid 80's.

  8. #88
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by Ku2u#1 View Post
    Lol, have you ever had readings this low before? This shows how handy HRV can be during times like this. After I hit some lifetime PR's in my lifts a couple weeks back, it dove into the low 60's when it's usually in the mid 80's.
    Let's chat about this later...

  9. #89
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Week 1 in the books... Breakdown for the primary lifts.

    Monday: Easy Day
    Cg bench 6x5x60% r 30s (6 sets of 5 reps resting 30sec)

    Tuesday: Hard Day
    Back squats 10x5x60% r 60s

    Wednesday: Med Day
    Incline 8x5x60% r 45s

    Thursday: Easy Day
    Front squats 6x5x60% r 30s

    Friday: Hard Day
    Bench 10x5x60% 60s

    Saturday: Med Day
    Podium trap bar deadlift 8x5x60% r 45s

    Look easy on paper but it's hard work!!! #specialworkcapacity

  10. #90
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Bodyfat is slowly dropping...

    6-19-17

    Meal 1: 2 scoops protein, coconut oil, walnut/almonds, caffeine, and vit c

    Meal 2: 2 scoops protein, coconut oil, and peanut butter

    Meal 3: Chicken breast, Green beans, and hot green tea+coconut oil

    Meal 4: 2 scoops protein, peanut butter, (granola), caffeine, and vit c (90-120 mins pre workout)

    Training: Fruits 30mins into workout

    Postworkout: Protein (no carbs are needed since my primary goal is reduction in bodyfat)

    Meal 5: Chicken breast, black beans, and spinach salad+balsamic dressing

    Bedtime: Fish oil+water

    I need slightly more carbs on squat days....

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