THIS WEEK *typical schedule*
PROGRAM # 3

MONDAY, October 13th, 2005
WORKOUT    Next workout                                                                                                                                               
(program #3 Pre-ski by Amélie Martin -1) 

(12 minute WARM-UP on staionary bike at a HR of about 115 bpm)

*Unless I mention otherwise, I take about 30 second rests between sets, and
do the extercises 3-0-3 secs.

1) 2x15 squats on a Bosu with the round part on the floor and 20 lbs weights
in a pack-sac (like when I X-country ski). I keep my feet about 6" apart and try to close my eyes sometimes. This is only a balancing exercise.

2) 2x15 Streight legged Dead Lifts. I started at 33 lbs , am at 66 lbs, starting to feel the last lifts but still easy.

3) 2x15 each leg : Standing on left leg slightly bent, leaning slightly forwords, with 8 lb ankle weights right leg, I bend my right leg to bring my right knee in front of me and then extend my leg diagonally to the back, my foot is then about 12 " from the ground.

4) 2x15 Hip Adduction. sitting, 115 lbs on Nautilus machine.

5 ) 2x15 pulls 37,5 lbs on Freedom trainer like in the picture but with the apparatus' metal arms at mid-thigh level in front of me (E7), I pull straight-armed down and back and so in the end my hands are behind me .(1,5-0-3 secs)

6) 2x15 Dumbell Press , narrow hold. 12,5 lbs in each hand with my head and shoulders on a Swiss (fitness) ball. My body in the air and my knees bent.

7) 2x20 Bent arm Lateral Lifts. My physical therapists says to stay at this weight cause I’m still sore from a shoulder bursites (from a fall I took this summer, roller blading)

8)2x20 each side. Oblique Abs.. lying down on my back, with legs and arms
appart.. I lift my legs and arms so that my right hand touches my left foot. back
down without touching the ground with my legs or arms. ( I can't really do
2x20 each side yet, It’s more like 20+15+5 each side.... ( about 1-0-1 secs.)

9)2x15, leg lifts and plevic curls : on inclined bench, on the 3rd bar (my rythm is about 1-1-1-1 secs.)

10) 2 times for as long as I can hold.. push-up position on elbows : I do about 2 x 75 seconds.. but my right elbow really hurts from an old wound.

CARDIO : (after weight training)
on eliptical (Precor 546)
*5 mins warm-up on eliptical
*20 mins ; Intervals : 5x ( 2 mins at about 8 METs, 2 mins at about 12-15
METs) My HR during the intervals is around 155-160 in the second minute of the high zone. And the max METs I saw was 18.
*5 mins cool-down.
FELEXIBILITY : about 8-12 mins.. I'd like to do more but rarely have any
energy left for more.
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TUESDAY
Ballroom dance class ( 1 hour relaxed)
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WEDNESDAY :
WEIGHTS : same as on mondays.
CARDIO : (after weight training)
20 mins step-climber : manual program.. progressivly harder..
20 mins eliptical with arms movement.. this week : cross-country program
My HR average is around 148 for the workout.
FLEXIBILITY : same as on mondays
*************************************************
THURSDAY :
CARDIO : 60 mins eliptical (Precor 576i and Precor 546) with .mp3s and 3 different cross-country Programs
FLEXIBILITY : same as on mondays
*************************************************
FRIDAY :
hiking as often as I can.. about 3-4 hour hikes. If not.. something else
*************************************************
SATURDAY :
Groupe fitness class.. 90 mins aerobics/steps/strength/relaxation
*************************************************
SUNDAY :
Nothing planned ahead.
*************************************************

I’m not sure how effective all this is.. (I’ll know better with the snow..) but it’s fun. I do think there is something missing.. like more “power” exercises to gain speed in skiing..

Weather : Pouring Rain / Rain / Rain and Fog / Rain and wind. about 55°F
Positive side : I had the trails to myself, the air was excellent, and the colours very vivid.

Trail condition : as you would guess after 2 days of rain : muddy, wet, pools of water instead of puddles, and water streaming down the trails all over. Quite a Challange, very different from the past weeks. My clothes must have weighed 5 pounds by the middle of the hike.

Average HR : 124
Max HR : 156
Time in zone (125-170) : 1h52

Note : 1)my resting heart rate is 50 and I figure my Max HR to be around 180. I used 220-age for a long time but find that 210-(age/2) interessting for people over 30 who are in good shape.. it would give me 185.. but I feel that is a little too high for me.I found the formula here (It's in french but if you google on "210-age/2" you'll find quite a bit in english.


2)Those nordic poles really help keep the HR up on level ground, before I used them I averaged around 1h02 mins in zone for the same trails.

Meal : SLIM DOWN 1 nutritional supplement bar at noon.

I think that covers it..
ahh yes.. my impressions : wonderful day but glad it' not always raining like today!

workday was ok.
gym at 16h30 ( was really sleepy, risisted temptation to have a coffee.)

WARM-UP stationary cycle
12 mins at 122 aveHR
that woke me up and I was fine for the rest)

WORKOUT :  Previous workout   ~Next workout                                                                                                             
(program #3 Pre-ski by Amélie Martin -2) 

1) 2x15 : squats on a Flat Side Up Bosu / just opened my eyes once in the first set, not at all in the second set. /EDIT: that IS the exercise.. and I'm not falling asleep

2) 2x15 : Straight legged Dead Lifts / added 4 lbs = 70 lbs /still felt good


3) 2x15 each leg, then change : “skiier”/ added 2 lbs = 10 lbs /still felt good and had suprisingly good balance (maybe because of the extra weight?, but then I had good balance in exercise #1 as well, so I don't know ! )


4) 2x15 : Seated Hip Adductions. / same at 115 lbs

5) 2x15 : Pulls “equivalent Double-pole-push” / same at 37,5 lbs / left shoulder hurt, but left arm definitely weaker than the right arm, so I don't know if it was because of my shoulder or the weakness.

6) 2x15 : Swiss Ball Dumbell Bench Press , narrow hold. /+2,5 lbs each hand =15 lbs each hand. not easy but felt good.


7) 2x20 : Bent arm Lateral Lifts / still 7,5 lbs each, but it's getting easier

8) 2x20 each side, then change : V-up Opposites / epcTempo about 1-0-1 secs / wow! first time I completed the sets of 20 without stopping. not perfect style on the last ones (left hand side) but I did them.. thought I never would LOL. wonder if I'll be able to again on wednesday.

9) 2x15, leg lifts and plevic curls : on inclined bench / not easy but I slowed the tempo from 1-1-1-1 to 1,5 (legs up) 1-1 pelvec curl, 1,5 (legs down)

10) 2x Holding push-up position on elbows : 110 secs + 90 secs

CARDIO (I was going to do 5x1 mins intervals, but it didn't work out that way)on Eliptical Precor 546

(I did my intervals at 6,9,12,15 and 18 mins.. but of different lengths.. am just calculating my rests..)

6 mins at resistance 8 doing 8-10 METs
45 secs at resistance 14.. saw 18 METs for 20 counts (about 20 secs)
2m15 at resistance 8 doing 8-9 METs
45 secs at resistance 14.. again 18 METs for about 20 seconds.. saw 19,2 METs..
2m15 at resistance 8 who cares at how many METs LOL
45 secs at resistance 14.. no more than 15 METs
2m15 at resistance 8
30 secs at resistance 14.. 15 METs
2m30 at resistance 8
30 secs at resistance 14.. 12-15 METs..
7 minutes cool-down .

Argh.. I'll really have to get my act together on that before next HIIT in a week.

I think that if I respect the 4 min rests I had planned.. I could probably do 5 x 45 secs.. but no way 5 x 60 secs.. not for now.

STRETCHING
about 10 mins..

still have a knot under my left Glute..I don't know how long I'll wait before I go see my Physical Therapist about it..
 

squats on bosu .. I asked my trainer for balance exercises for XCskiing but actually.. they are good for "older" people too.. I think that most hip fractures in older women do not occure because of Osteoporous, but because of bad balance.. (if they didn't fall they wouldn't break thier hip) (not at my age.. but at 70+).. seeing I have a "weaker" left foot.. I figured blance exercises would be excellent for me.. (for ballroom dancing as well)

eyes closed.. there is a huge difference in our balance eyes open and closed.. so once some balance exercise is mastered with the eyes open, the next step is to do it with eyes closed. A lot of blancing on the Swiss Ball is also done with eyes closed (not me, I can't even kneel on it eyes open) .. But I don't think there is much danger.. It's not as if I had my eyes covered and couldn't open them.. as soon as I feel a little off balance.. I can take a peek.. (did so for weeks) believe me.. it comes naturally .

I just learned that there were two types of Straight legged Dead Lifts..

Ordinary ..
http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

Straight back..
http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

I do the straight back type.

workday was ok.
gym at 17:15 arrived with aches and pains

WORKOUT : Previous workout   ~   Next workout                                                                                                            
(program #3 Pre-ski by Amélie Martin -3) 

1) 2x15 : squats on a Flat Side Up Bosu :
peeked twice at the biginning of the first set.

2) 2x15 : Straight legged Dead Lifts / added 11 lbs = 81 lbs (felt the pull where my right glute hurts)


3) 2x15 each leg, then change : “skier”/ added 2 lbs = 12 lbs

4) 2x15 : Seated Hip Adductions. / same at 115 lbs

5) 2x15 : Pulls “equivalent Double-pole-push” / +2,5 = 40 lbs

6) 2x15 : Swiss Ball Dumbell Bench Press , narrow hold. /same at 15 lbs each hand.

7) 2x20 : Bent arm Lateral Lifts / still 7,5 lbs each

8) 2x20 each side, then change : V-up Opposites / was difficult to complete


9) 2x15, leg lifts and plevic curls : on inclined bench / same

10) 2x Holding push-up position on elbows : 90 secs + 60 secs (much less than monday)

CARDIO
20 mins stair climber (HR around 148)
15 mins stationnary cycle +5 mins threadmill (HR around 135)

STRETCHING
none.. didn't feel well

Good to be home..

On the otherhand, if anybody thinks there's an error in it.. please do tell me!


FcR = Resting Heart Rate
FcM = Maximum Heart Rate

Did a couple of 30 second practices for Hill bounds Will be doing more and more of those.

Would have continued, but sometimes it's good to stay hungry for more.. that way the next time, if by chance the weather is bad.. or I'm not feeling too good.. I still have a craving for the mountains.