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Thread: RB34 Training Journal

  1. #11
    Member RB34's Avatar
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    Re: RB34 Training Journal

    9-27-16
    Hrv: 55.6
    Daily change -15.1
    Readiness 7 - Amber

    Tuesday:
    Warmup A
    Abs x100
    2x3x100 mb tempo
    Ringo x8

    (set a) Wup A; Static Flexibility Series; Dynamic flexibility A/B x10

    Warmup A:
    200m skip/600m jog
    50m alt gallop
    50m skip w arm cross
    50m pickup run
    50m bkwd skip arm cross
    50m skip lunge
    50m tall shuffle
    50m back run
    50m zigzag run

    Dynamic Flexibility:

    Series A:
    Head rotation
    Trunk rotation
    Lead leg pick up r-l
    Trail leg pick up r-l
    Front eagle
    Back eagle

    Series B:
    Adductor/Inside leg lifts r-l
    Scissors
    Knee to armpit
    Donkey kicks 1
    Donkey kicks 2
    Fire hydrant F-B

    Ringo: static core work
    prone elbowstand leg lift r/l
    supine elbowstand leg lift r/l
    prone handstand leg lift r/l
    supine handstand leg lift r/l
    side elbowstand bottom leg lift r/l
    side handstand bottom leg lift r/l
    side elbowstand top leg lift r/l
    side handstand top leg lift r/l

    I decreased my overall volume after receiving my hrv reading this morning... Overall the session went well.. Glutes and hamstring was a little sore today.

    I am in no rush to push things, don't have any meets or anything in the near future. One of my main goals was to stay injury free. Why do more when your body is responding to less. I will cont to add more each week/month but I have no reason to do more right now. The plan was to do 2x5x100 today but after my hrv results and judging how my body felt throughout the session I reduced to 2x3x100.

  2. #12
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Low 60's. Enjoy the process. It's fun seeing the improvement each week.

    http://www.bioforcehrv.com/
    Getting a good early Head Start so you don't have to make up for lost time later like the vast majority of ppl with Injuries do = slow cook?
    Add to that some tempo work = Chicken Soup.
    Nice Balanced Meal lol Love it.
    If you don't mind me asking- what do you weigh now? approx. and where do you want your weight to be later?

  3. #13
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Slow cook = taking your time to achieve the big goal..... Example instead of lifting max effort loads to build athletic strength you could use submax loads - the gains may not be as fast etc but you will achieve the big goal in a much safer and effective manner. My bodyweight is the same I listed earlier 180-185, I'm still in the early stages of training. I'm gonna let my training and diet work out the bodyweight... I ran my best 100m when I was 170-175lbs (I was as high as 210lbs). It's been a long process because I came from a American football background and with that sport coaches always want you to be big/strong, it took some time to accept the mini "ME"... lol I love having a big neck and traps - I must get those back.... lol

    Quote Originally Posted by Balance View Post
    Getting a good early Head Start so you don't have to make up for lost time later like the vast majority of ppl with Injuries do = slow cook?
    Add to that some tempo work = Chicken Soup.
    Nice Balanced Meal lol Love it.
    If you don't mind me asking- what do you weigh now? approx. and where do you want your weight to be later?

  4. #14
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Slow cook = taking your time to achieve the big goal..... Example instead of lifting max effort loads to build athletic strength you could use submax loads - the gains may not be as fast etc but you will achieve the big goal in a much safer and effective manner. My bodyweight is the same I listed earlier 180-185, I'm still in the early stages of training. I'm gonna let my training and diet work out the bodyweight... I ran my best 100m when I was 170-175lbs (I was as high as 210lbs). It's been a long process because I came from a American football background and with that sport coaches always want you to be big/strong, it took some time to accept the mini "ME"... lol I love having a big neck and traps - I must get those back.... lol
    Sounds like a solid plan.
    Mini Me lol.

  5. #15
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    Re: RB34 Training Journal

    Wednesday: Rest
    Thursday: Couldn't train too busy

    Friday:
    9-30-16
    Hrv: 67
    Daily change -2.6
    Readiness 10- Green

    Warmup B
    Abs x100
    Rest 30-60s btw sets and 2-3 btw drills
    1a: Pushups 3x15
    1b: Bw squats 3x15
    2a: Band pushdowns 3x15
    2b: In place Lunges 3x15
    3a: Band Vert pd 3x15
    3b: Rev lunge (front foot elevated) 3x15
    4a: Rainbows 3x15
    4b: Hovers 3x30s
    5a: Skywalkers 3x15
    5b: Pull through 3x15

  6. #16
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    Re: RB34 Training Journal

    10-01-16
    Hrv: 68.5
    Daily change +1.5
    Readiness 10- Green

    Saturday:
    Warmup A
    Abs x100
    5x200 walk back
    MB circuit: 1rd (300)
    Chest pass x25
    Side toss r/l x25
    Oh toss x25
    Extend 20sec

    Extend: static core work
    extended table
    isometric prone
    isometric supine
    isometric side r/l
    extended crunch
    extended prone swimmer
    extended rock

  7. #17
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    Re: RB34 Training Journal

    I'll check back in at the end of this block...

  8. #18
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    Re: RB34 Training Journal

    10-02-16
    Hrv: 77.9
    Daily change +9.4
    Readiness 10- Green

  9. #19
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    Re: RB34 Training Journal

    Completed week 3 yesterday gonna start week 4 Saturday morning. Mother in law visiting this weekend and grad school scheduling issues next week, I'm gonna go Sat Mon Thur Fri to complete the final week of block 2. The weekends are always big money makers won't have time for much else.....

  10. #20
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    Re: RB34 Training Journal

    Lucky me, I get to take Sat/Sun off all grad classes cancel form the last week's hurricane..

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