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Thread: RB34 Training Journal

  1. #21
    Member RB34's Avatar
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    Re: RB34 Training Journal

    10-16-16
    Hrv: 81
    Daily change +6.6
    Readiness 3 - Red
    Resting HR 58

    My body is in a heightened state of recovery and has turned down sympathetic activity and shifted into a deep parasympathetic state. Yesterday was a blessing with the off day!!!

  2. #22
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Lucky me, I get to take Sat/Sun off all grad classes cancel form the last week's hurricane..
    What are you getting your degree in? I found grad school easier than under

  3. #23
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Monday:
    Warmup A
    Abs x100
    4x5x100 45/3-4
    Ringo x12

  4. #24
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Week 1:
    Monday:
    Warmup W
    8x60m buildups 80% 2m
    Squat 3x10
    Bench press 3x10
    Db walking lunge 3x10
    1a: Hip thrust 3x10
    1b: Dips 3x10
    2a: Bar shrugs 3x10
    2b: 4 way neck 2x15

    I'll make regular posting once i start track and field training late spring.

    The earlier work did a great job getting me ready for this phase. Usually the high rep squats and lunges would have my legs on fire - not today. Still have 4 more months of prep before i get into serious track work.

  5. #25
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Mod Warmup W: (set W) Jog-Skip 800m; Static Flexibility Series; Dynamic Flexibility A/C 1x10
    Sprint Drills A 1x20m; Buildup 2-3x30

  6. #26
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    Re: RB34 Training Journal

    Nice to see this log back up. I finally gave in and bought the bioforce HRV with the finger sensor. I just wasn't too impressed with the ithlete and didn't want to pay a subscription service.

  7. #27
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Tuesday:
    Cardio choice+Dynamic series B/D x10
    Bodybuilding circuits B/D: 2x10
    Hurdle mobility x10

    B:
    Bar curls
    1 1/4 pushdowns
    Single leg curls
    Hammer curls
    Ab/Ad
    Lat raises

    D:
    Peterson stepups
    Rows
    Hypers
    Rear raises
    Hang kneeups
    Rotational side crunches

    The main purpose of these circuits is to increase work capacity and also to help improve recovery.

    Typical Mon/Tue menu: Bake chicken, black beans, quinoa, broccoli, cauliflower, and carrots.

  8. #28
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by Ku2u#1 View Post
    Nice to see this log back up. I finally gave in and bought the bioforce HRV with the finger sensor. I just wasn't too impressed with the ithlete and didn't want to pay a subscription service.
    How's the bioforce treating you?

  9. #29
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    How's the bioforce treating you?
    It's far more simple than the other brands (Ithlete and Omegawave). With the finger sensor I don't have to waste so much time syncing with the phone and wearing a strap to bed. Joel really does put a lot of work into giving usable information to this product. I just now started using it again so I'll probably start logging in my workouts soon. Over the next few months I'm going to see how this compares with my T:C ratio scores that I get every couple of weeks.

    Looks like you still have great general fitness!

  10. #30
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Thursday:
    Warmup A
    400 The easy way: Stride-Jog-Stride-Walk 80% x4
    Mid thigh pull 2x5
    Counter move shrug 2x5
    Good morning 3x10
    Pullups 3x10
    Glute ham 3x10

    I'm not a huge fan of olympic lifts. I have decided over the next 4 months I will experiment with various pulls from different positions/angles. Nice quick training session today.

    Gonna do my third hard lifting day on Friday and circuits early Saturday morning, I want to take my son to the mountains on Saturday.

    Mod Warmup A: (set A) Jog-Skip 800m; Static Flexibility Series; Dynamic Flexibility A/C 1x10
    Sprint Drills B 1x20m

    Warmup A is very similar to the others without the buildups and sprint drills. Instead of sprint drills I will perform more hip mobility type of work (lunge walk, drop lunges, carioca series etc).

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