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.

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

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Originally Posted by Chris6878

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

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Crank what up? Gotta take time off...

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Originally Posted by RB34

Crank what up? Gotta take time off...

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ive taken about a week and a half off, then did a week off with therapy and easy tempo twice that week

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

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!!!!

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....

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!!!!

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.

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

http://www.bioforcehrv.com/

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Originally Posted by Angela Coon

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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