White Mountains

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BASIC WEEKLY TIMETABLE

It took over a week to decide on this one... looks obvious.. there is so much to do.. And stuff besides fitness as well!
                                                            Timetable last edit *August 19th*

Monday
10 mins
rowing WU
5 mins specific WU
30 mins New Rules of Lifting Break-In Program
20 mins
cardio ~ HIIT
20 mins stretching

Tuesday
10 mins
rowing WU
5 mins specific WU
30 mins
New Rules of Lifting Break-In Program
20 mins stretching


Wednesday
90 mins Group-fitness Super Workout II

30 mins Steps,
30 mins Cardio, including High Intensity Intervals. very varied.
30 mins strenght workout. Body Weight, DBs, Elastics, patners..


Thursday
Day off
60 mins QuickStep dance class


Friday **
10 mins
rowing WU
5 mins specific WU
30 mins New Rules of Lifting Break-In Program
20 mins stretching

Saturday **
2 - 8 hours hiking


Sunday
Day off

** If I don't have a big hike planned for the week-end, I'll do my hiking on Friday, and my NROL on Saturday.

 

I color code the logs

ooo Lowered  weights,  reps or sets
ooo Upped  weight, reps or sets
ooo Pleasant surprise

REMINDER: I think that my maxHR is above Astrand's 220-age, but I still use that formula for the % since I don't know my exact maxHR and just want to compare one WO with another.

SATURDAY,  August 12th 2006
Gabriel's Birthday. Bonne fête mon amour!

FRANCONIA NOTCH STATE PARK, New Hampshire, USA
Mounts Little Heystack,  Lincoln and Lafayette
via the Franconia Ridge
With ClubRando (Nancy as leader) and Gabriel, Michel, Catherine, Yves, Colin


HIKING  start 9h40 AM
WEIGHT OF PACSAC : 17 lbs
DENIVELATION 1,173 m.
TOTAL LENGTH  15 km
TOTAL
TIME   7 h 10
TEMPERATURE :
Upper 30s°F / Wind: NW 40 to 60 mph w/ higher gusts

UP Falling Waters Trail
2h14 mins  / 1089 calories / 25% fat / AveHR 147 88% / MaxHR 166  99% / 2h02 mins inZone (75%+)
LITTLE HEYSTACK STOP 26 mins
Franconia RIDGE, LUNCH and some DOWN 2h19mins  / 827 calories / 45% fat / AveHR 124 74%/ MaxHR 159 95% / 1h01 mins inZone (75%+)
GREENLEAF HUT 28 mins
DOWN Old Bridle Path 1h33 mins  / 455 calories / 55% fat / AveHR 112 67% / MaxHR 139  83% / 4 mins inZone (75%+)
I don't remember ever keeping such a high average HR. I know that each time I glanced at my HR monitor I was in the upper 50's (so I don't think it's an error) but I was doing fine so I didn't feel the need to slow down.

Rambling : hummmm  1,173 m, that's 3,848 ft.. talking about denivalation.. that's sort of like going up AND THEN down 7,696 six-inch steps..

 

FALLING WATERS TRAIL
"Opposite Lafayette Campground in Franconia Notch. A favorite hike, 1.4 miles one way, that takes you to Walker Cascade, 20 ft. Stairs Falls, 60 ft. Swiftwater Falls and 80 ft. Cloudland Falls."

photo by Nancy

 

Ahhh! now I understand why there were so many people on that part of the trail!

FRANCONIA NOTCH STATE PARK, New Hampshire, USA

FRANCONIA NOTCH STATE PARK, New Hampshire, USA

LEFT : Walking on the Franconia Ridge.. between Mount Lincoln and Mount Lafayette (5089' and 5260' above sea level) Liberty Mountain on the Left.. that's one that's on my Wish List! and if't very do-able.. 6 hour hike.. time to visit the Flume Gorge on the same day.

DIET.
Blogging

BED AT 10h30 PM

SUNDAY,  August 13th 2006

I can feel yesterday's hike all over.. legs, arms (walking with poles), back. Not really aching.. but good workout.. this is the kind of hike I need to do more often.

DAY OFF ~ preparing this new log and my summer Update / go out from 2 pm to 10 pm.. very tired when I get back.

DIET.
Blogging

MONDAY,  August 14th 2006

Boring day at work and I've given up on asking new about my new schedule.

WARM-UP Rowing machine
10 mins  / AveHR 109 / MaxHR 122
I'll have to look up in the book the type of WU that's recommended.. but haven't had time lately to read.

NEW PROGRAM

Program #8 : New Rules of Lifting ~ Break-In Program
New Rules of Lifting

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(
program #8 New Rules of Lifting / Break-In Program : Day 1 of 8, Work-Out A1, Week 1
23mins / AveHR  113 67%  /  MaxHR 152 90%  / 114 cals / 45 % fat /  9 mins InZone (75%+)

1) Squat  2 x 15; BB 135lbs
I was doing 2 x 15 x 145 lbs last time I did squats, but I'd rather start conservatively than burn myself.

Superset with full rest (60 secs)
2a) Static Lunge  2 x 15 ea side; DB 25s
Next time I'll try with a BB instead.

2b) 2 Point DB Row with elbow out
 2 x 15 ea arm ; DB 15 
Only realized later that I was supposed to take 60secs between these.

Superset with full rest (60 secs)
3a) Tricep-Push-Ups  2 x 15;  arms slightly wider than shoulders
3b) Swiss-Ball Crunch 2 x 20 ; DB 5   with arms above head
Only realized later that I was supposed to take 60secs between these.

This was definately not the IDEAL time to start a new program.. I was still feeling Saturday's Hike, and yesterday's big day. But I had scheduled to start the program today, so I did. I don't ask myself questions much.. I just do it.  It'll take me a few times to get my weights right anyhow, and today I did the SuperSets without  any rests instead of the full 60 sec. rests perscribed!! (didn't have the info with me) so it's all off .. but I still feel it was a good workout with close to the right weights for today, and I didn't mind it being much shorter than I'm used to. But I must say.. being used to doing reps of 15 probably helps..

I talked about my program to the Gym Manager (also a qualified trainer) She seemed very interessted, tomorrow I'll lend her the book while I train.
 
STRETCHING
20 minutes Series 1 on Gym Posters

CARDIO
20 minutes (on Precor 576i)
Cross country program 3

AveHR  127 76%  /  MaxHR 140 83%  / 187 cals / 45 % fat /  14 mins InZone (75%+)

DIET
Blog

BED AT 10h00 PM

TUESDAY,  August 15th 2006

WARM-UP Rowing machine
10 mins  / AveHR 115 / MaxHR 128
Still haven't had time to plan a different WU.. using the book NROL..
 

WORKOUT  Previous workout    ~   Next workout                                                                                                             
(
program #8 New Rules of Lifting / Break-In Program :   Day 2 of 8, Work-Out B1,  Week 1
30mins / AveHR  120 71%  /  MaxHR 158 94%  / 169 cals / 45 % fat /  12 mins InZone (75%+)

1) Deadlifts  2 x 15; BB 103lbs
I'll have to check how much I was doing last time.. but with my 2nd WO day in a row, this was OK as a start. Worked hard.

Superset with full rest (60 secs)
2a) 16" Step-Ups  2 x 15 ea side; DB 25s
The book gives a variation, and I was glad not to do the same step-ups I had in my last program! : "You can hit your body with a bigger endurance challenge on the higher-rep sets by alternating legs on each rep. You start with both feet on the floor, st up with your left, down with your right, up with your right, down with your left, up with your left, etc."
2b) DB 1-arm Shoulder Press with Side Bend 2 x 15 ea arm ; DB 20s 
Here too I did the variation :"Start with your plams facing each other, and lift with one arm at a time" and the 'variation on the variation' : "Bend to the sides as you lift"

3Superset with full rest (60 secs)
a) Close Grip Lat Pulldown  15 x 100 lbs / 15 x 120 lbs
Searching for the right weight..
Used Swiss Ball as bench.
3b) Incline Reverse Crunch 2 x 20 ; on 4th bar  
Regular Reverse Crunchs would have been really too easy.

It seems that I like variations

I talked about my program to Amélie. She said this part (Break-In) is really to easy and to little for me. I think it's just right considering I do other stuff and have some big hikes. She was really fascinated by the 6-1-6-1-10 reps in the Strength program and wants me to tell her more about these when I do them.
 
STRETCHING
20 minutes Series 2 on Gym Posters

DIET
Not Blogging much..

BED AT 10h30 PM

WEDNESDAY,  August 16th 2006
Aching all over from these last 3 days, but everything else is really fine (sleep well, have good appetite, am looking forward to today's workout, am optimistic about my future performance, am vigourous and energetic) So I decide to go train anyways.

90 MINS SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
30
mins STEPS  / 227 calories / 30% fat / AveHR 139 83%  / MaxHR 165 98%  / 24 mins InZone (75%+)
It went better than I thought! And yesterdays DB1-arm shoulder press with bending really felt just right, I mean they hurt, but not so I couldn't do the movements..

18 mins AEROBICS / 142 calories / 25% fat / AveHR 143 85%  / MaxHR 165 98%  / 14 mins InZone (75%+)
34 mins STRENGHT & STREATCHING & RELAXATION / 133 calories / 55% fat / AveHR 105 61%  / MaxHR 135 80% 
/ completely buckled up on the reverse crunches after about half of the routine. Was aching so much from yesterday I really couldn't do another one, but I don't feel bad about it.. it just means I worked real hard yesterday on the Incline Revers Crunches.
 

DIET.
Blogging
 

BED AT 11h00 PM

THURSDAY,  August 17th 2006
Feeling goooood and relaxed at work.

QUICKSTEP CLASS 90 mins
QuickStep (right click and save to listen)
Wasn't going very
well but the routine is complete now.. next week is only practice with music.
 

DIET.
Blogging
BED AT 00h30 AM

FRIDAY,  August 18th 2006
Feeling feverish.
DAY OFF

DIET.
Blogging
BED AT 1 AM

SATURDAY,  August 19th 2006
Wasn't feeling well when I got up, but it got better as the morning rolled on.

WARM-UP Rowing machine
10 mins  / AveHR 109 / MaxHR 129

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(
program #8 New Rules of Lifting / Break-In Program :  Day 3 of 8,  Work-Out A2, Week 1
33mins / AveHR  114 68%  /  MaxHR 149 89%  / 173 cals / 45 % fat /  10 mins InZone (75%+)
 

Specific Warm-up : Squat : 7 x 45 lbs, 6 x 95 lbs

1) Squat 
2 x 15; BB 135lbs
This is really right for me if I want to do them in good form.

Superset with full rest (60 secs)
2a) Static Lunge 
1 x 15 ea side; BB 60 / 1 x 15 ea side; BB 65
First time with BB, still knee to ground. A little tricky for balance since the weight is higher up than with DBs. But I like that.

2b) 2 Point DB Row with elbow out
  1 x 15 ea arm ; DB 20 / 1 x 15 ea arm ; DB 25 
Still looking for the right weight. Looked in the mirror sideways to check my form..

Superset with full rest (60 secs)
3a) Knee Tricep-Push-Ups  2 x 20;   I could do 2 x 15 toe push-ups with arms apart.. but that's not what is called for so I'm down on my knees. I really need to work on these if I want to keep my elbows real close to my body.When I'll be able to do 2x30 on my knees, I'll go on my toes. "maybe" I'll add some remedial push-ups on off days.
3b) Swiss-Ball Crunch 2 x 20 ; DB 5   with arms touching ears and extended
 
STRETCHING
20 minutes Series 1 on Gym Posters

PHYSIO for SHOULER AND ELBOWS
15 minutes
Really need this more than I need Cardio for now.

DIET
Blog

BED AT MIDNIGHT

SUNDAY, August 20th 2006

Mont Saint-Hilaire

HIKING  start 10h18am
WEIGHT OF PACSAC : 12 lbs

BLUE UP, DOWN TO LAKE, UP AGAIN, DOWN   trail to Rocky, starting and finishing at the P : so BLACK and part of RED trails as well.
 3h48 /  1393 calories / 40% fat / AveHR 125 74%/ MaxHR 159 95% / 1h49 inZone (75%+)
 

Starts raining as I'm coming down the first time and doesn't stop. Soaking wet after 30 mins.. but go up again thinking of Mount Washington. But I definately need a better rain jacket.. actually I only have a wind breaker.  What was nice though.. I saw a dear and her fawn on the way up in the morning.. Actually it was the fawn that saw me first and ran off.. the dear and I just looked at each other. We were no more than 10 feet apart!
 

St-Hilaire

DIET
Blogging

BED AT 11h30 PM

MONDAY,  August 21st 2006

WARM-UP Rowing machine
10 mins  / AveHR 115 / MaxHR 128

WORKOUT  Previous workout    ~   Next workout                                                                                                             
(
program #8 New Rules of Lifting / Break-In Program :   Day 4 of 8, Work-Out B2,  Week 2
37mins /  214 cals / 45 % fat /AveHR  122  73%  /  MaxHR 157 93%  /  16 mins InZone (75%+)

1) Deadlifts  2 x 15; BB  114 lbs

Superset with full rest (60 secs)
2a) 16" Step-Ups  2 x 15 ea side; DB 25s tempo 3-0-3
2b) DB 1-arm Shoulder Press with Side Bend 2 x 15 ea arm ; DB 20s 

Superset with full rest (60 secs)
3a) Close Grip Lat Pulldown  15 x 125 lbs / 15 x 130 lbs
Still searching for the right weight!  /
Used Swiss Ball as bench.
3b) Incline Reverse Crunch 2 x 20 ; on 4th bar  
Easier than last week

PLANNING
After CARDIO, I did SB Crunches to see if I'll change something in tomorrow's WO. I read about so many people doing crunchs with plates at the chest instead of how I do them with my little 5 lb DB, with arms extended and touching ears, that I'm curious as to how it compares. I tried  1x 20 x 20 lbs and  1x 20 with 25 lbs plate at chest. The 25 lbs plate at chest is still easier than the 5 lb DB with arms extended and touching ears,, I'd have to go with higher weight. Maybe the reason people use the plate at chest is that there must be less variations.. Wtih the arms at ears, I've seen people cheat and bend their arms or bring them forwards..

But I don't think I'll change.. the plates get my T-Shirt all dirty lol.
 
STRETCHING
20 minutes Series 2 on Gym Posters

CARDIO
23 minutes (on Precor 576i)
HIIT 9 x 15secs - 90 secs,
143 cals / 40 % fat /AveHR  135 80%  /  MaxHR 148 88%  /  19 mins InZone (75%+)
Just getting back into HIITs after a summer of "hills"

DIET
day 3..
Blogging

BED AT 10h30 PM

TUESDAY,  August 22nd 2006
Very boring day at work

WARM-UP Stationary Cycle
10 mins  / AveHR 98 / MaxHR 107

WORKOUT  Previous workout     Next workout                                                                                                                 
(
program #8 New Rules of Lifting / Break-In Program :  Day 5 of 8,  Work-Out A3, Week 2
43mins / AveHR  103 61%  /  MaxHR 149 89%  / 175 cals / 50 % fat /  7 mins InZone (75%+)
 

Specific Warm-up : (7 mins, included in above time) Squat : 7 x 45 lbs, 6 x 95 lbs

1) Squat
 
2 x 15; BB 145lbs
I'd forgotten that on my paper log at the gym I had written in that I want to go heavier. It actually went quite well, except maybe for 1-2 reps in the middle that I chickened out of parrellel.

Superset with full rest (60 secs)
2a) Static Lunge  2
x 15 ea side; BB 65
Still a little tricky for balance.
2b) 2 Point DB Row with elbow out
  2 x 15 ea arm ; DB 25 
Talked a little with Amélie who was suffering close by.

Superset with full rest (60 secs)
3a) Tricep Push-Ups  2 x ( 9 toe and 20 knee) ; and even then, the 20 were  in broken sets.. but it was the best I could do..
3b) Swiss-Ball Crunch 2 x 20 ; DB 5   with arms touching ears and extended. Feet almost together.


STRETCHING
24 minutes Series 1 on Gym Posters

PLANNING
Looking over my past logs I found that in April I was doing :

12) Swiss ball crunch with arms above head with 8 lbs DB  and one foot off the floor :  2 x 15
. I'm really going to concentrate on keeping my feet together next time.. or try with just one foot on the ground and maybe up the weight.

10h00 PM : I really feel very postive and I'm looking forward to doing this workout and program, even though I found it VERY hard. Maybe this comes from the fact that there are only 5 exercises.. not 10-12 like in some programs I've done. I work hard, but I'm not dead in the evening. On the other had, I'm really going to have to try to continue doing it 3 times a week. That might mean give up some Groupe Fitness Classes.. at least for a while, maybe for the session starting September 11th.

Luckily the program seems less interesting than usual , bit I really don't know what I'll do.. and where's my evening yoga?? I'll also have to find out WHO teaches which class.. Amélie is the best!

Classes I can choose from at my gym.. but daytime and early evening is too early,

 Septembre 11th, 2006 to December 3rd 2006

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Énergie yoga
- Niv. 1
08:00 - 09:00
 
Cardio militaire
- Niv. 1
16:30 - 17:30
Buns of steel
- Niv. 1
17:30 - 18:30
Step
- Niv. 2
18:30 - 19:30
 
 
Body design
- Niv. 2
16:30 - 17:30
Danse aérobique
 - Niv. 1
17:30 - 18:30
Step
- Niv. 1
18:30 - 19:30
 
 
Cardio tai chi
 - Niv. 1
09:30 - 10:30
 
Multi-Ballons
12:00 - 13:00
 
Cardio latino
 - Niv. 1
17:30 - 18:30
Danse aérobique
 - Niv. 2
18:30 - 19:30
Spinning
- Niv. 1
***
19:30 - 20:30
 
Combo aéro-step
 - Niv. 1
18:00 - 19:00
Body design
- Niv. 1
19:00 - 20:00
 
 
Buns of steel
 - Niv. 1
08:30 - 09:30
 
 
Super workout
 - Niv. 2

09:00 - 10:30
Spinning
- Niv. 1
***
10:30 - 11:30
 Pilates
- Niv. 1
***
11:30 - 12:30
*** Not  free
 
Spinning
- Niv. 1
***
09:00 - 10:00
 

 

DIET
day 4, going good
Blog

BED AT 10h30 PM but woke up at 4 am for quite a while.

WEDNESDAY,  August 23rd 2006

90 MINS SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
AEROBICS, STEPS, STRENGHT & STRETCHING 
1 h 30 mins / 531 calories / 40% fat / AveHR 123 73%  / MaxHR 168 100%  / 42 mins InZone (75%+)
Good strong workout.. Amélie mixed up the order this week to make us do even more than usual.

DIET
Blogging

BED AT 10h30 PM

THURSDAY,  August 24th 2006
Things will probably work out fine at work, nothing great but ok.

QUICKSTEP CLASS 60 mins
QuickStep (right click and save to listen)
PLAN : Only
practice with music. That means.. Dance, Dance, Dance
Really good practice, but not all on music as it was supposed to be. Gabriel is going to set us up so we can practice at one of the schools where he works.. we really need alot of room for this. It was the last of the summer classes.. Regular classes start on Tuesday, September 5th at 7PM.

PLANNING
for September :
The mix of Combo Aero-Step for an hour and Body Design an hour.. must be quite good.. something like SuperWorkout, but two  hours instead of one and a half hours. I'll have to try to see if the teacher gives enough intensity.

That would give me so far :

Monday : NROL
Tuesday : Ballroom Dance Class : 7 pm to 8 pm
Wednesday :  NROL
Thursday : Combo Aero-Step / Body Design : 6 pm to 8 pm
Friday : NROL **
Saturday : Hiking **
Sunday : OFF

and I still have to see where I fit in my HIITs.. and stretching (instead of Yoga)
** If I don't have a big hike planned for the week-end, I'll do my hiking on Friday, and my NROL on Saturday.

With afterthought the schedule seems so obvious, but for each day I have to try to imagine the mind frame I'm in and my schedule at work.. I wish weeks had 8 or 9 days..
 

DIET
Blogging

BED AT MIDNIGHT

FRIDAY, August 25th 2006

Mont Saint-Hilaire
HIKING  start 10h43am
WEIGHT OF PACSAC : 13.4 lbs

BLUE TRAIL to Rocky, starting and finishing at the P : so BLACK and part of RED trails as well.
UP : 1h00 /  370 calories / 40% fat / AveHR 126 75%/ MaxHR 156 93% / 33 mins inZone (75%+)
DOWN :  1h00 /  259 calories / 55% fat / AveHR 106 63%/ MaxHR 150 89% / 8 mins inZone (75%+)
Short hike, had alot of things to do today.

St-Hilaire

Buying stuff

TheNorthFace 
Venture Jacket

NorthFace Venture

Lightweight, waterproof, breathable jacket for all-around exploration in changing conditions.
  • Hood rolls to collar height and is adjustable
  • Brushed chinguard lining
  • Pit-zip vents
  • Two hand pockets, Jacket stows in left one
  • Velcro adjustable cuffs
  • Fabric: 100% nylon ripstop HyVent DT                                                $159can

It's about the same colour and style as the Gore-Tex rain jacket I had long long ago. But in Canoe-Camping, we're very often near a campfire, so it didn't last very long. This one is not an expensive jacket, but since technologies change, it has probably more qualities than the one I had over 25 years ago.

I won't stow the jacket in the pocket though.. I can't see myself fighting to get it out under the rain when I've waited too long to put it on. Instead I'll roll it up into the hood, and tigthen the hood with its adjustability.

WARM-UP Rowing machine
10 mins  / AveHR 115 / MaxHR 128

WORKOUT  Previous workout    ~   Next workout                                                                                                                
(
program #8 New Rules of Lifting / Break-In Program :   Day 6 of 8, Work-Out B3,  Week 2
38mins /  219 cals / 45 % fat /AveHR  122  73%  /  MaxHR 152 90%  /  14 mins InZone (75%+)

1) Deadlifts  2 x 15; BB 119 lbs
Used 5 lbs ankle weights cause jumping from 114 to 125 lbs would have been too hard. I was actually surprised that I did it all! But I must say.. I was making faces during the last few in each set. There are studies that say that we can get a better result if we DON'T make faces.. I'll have to try to relax more.

Superset with full rest (60 secs)
2a) 18" Step-Ups  2 x 15 ea side; DB 20s tempo 3-0-3
Humm.... Very interesting to work at this hight.. but I couldn't just touch the toe and up again.. that is.. I only managed to do it once in a while. However.. I was real careful not to push off with my lower foot. Maybe I'll alternate between 16" and 18".

2b) DB 1-arm Shoulder Press with Side Bend 1 x 15 ea arm ; DB 20s   / 1 x 6 ea arm ; DB 25s  and 1 x 9 ea arm ; DB 20s 
25s are killers!

Superset with full rest (60 secs)
3a) Close Grip Lat Pulldown  15 x 130 lbs / 15 x 140 lbs
ahhh! 140.. that's the weight I need. about time I find it! ~
Used Swiss Ball as bench.
3b) Incline Reverse Crunch 1 x 20 ; on 4th bar   / 1 x 14 ; on 4th bar with 5 lbs ankle weight and 1 x 6 ; on 4th bar  
Tied 1 anckle weight around my two feet but real loose.

 All in all an excellent WO.. and to say that I wouldn't have come to the gym if my boyfriend hadn't had to work late!


STRETCHING
20 minutes Series 2 on Gym Posters plus some extra

MY GYM

The preset BBs to go 147 lbs. But the increments are mostly around 10 lbs.. that's alot for me, but with the ankle weights on the bar I can add as little as I want. The weights are written in both Kilograms and Pounds. I hate putting the BB back in its place. a metal tube just the right size at the bottom, makes it very difficult to place just right.
GYM

DIET
Blogging

BED AT 11h00 PM

SATURDAY,  August 26th 2006

DAY OFF
WOW , I can really feel my back. I'm not sur if it's more from the Deadlifts or from my stretching. I did the Deep Squat with a dowl overhead that's in the "Functional Movement Screen" quite a few times.. and also some back stretching on a Swiss Ball. I don't think I'm "hurt", I just feel alive

HELPING MY SON MOVE
Boxes only, from basement to trailer, from trailer to 2nd story apartement.
It went well, just 3 trips and beautiful weather. My boyfriend is truely the best trailer driver I know.. in and out of all kinds of parking spaces and yards.

DIET
I have to start at zero again..
But I think I'll drop my diet blog.

BED AT 10h30 PM

SUNDAY,  August 27th 2006

DAY OFF
And I mean a REAL day off.. just some shopping to build a kitchen island out of an old table for my son's apartement. Anyways i't's raining and Friday I did 2 days in 1.. so I really need it. Have a good day everyone! Life is beautiful!

DIET
Very difficult, specially when I'm tired.

planned BED AT 10h00 PM

MONDAY,  August 28th 2006 
5 days before Mount Washington (If weather holds out) ~ forecast: Saturday: Mostly sunny, with a high near 55°F.
My chest and back were real sore this morning.. Saturday's boxes? Slept crooked? anyways.. it went away as the day went on.
 

WARM-UP Precor 546i
10 mins  / AveHR 115 / MaxHR 131

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(
program #8 New Rules of Lifting / Break-In Program :  Day 7 of 8,  Work-Out A4, Week 3
38mins / AveHR  116 69%  /  MaxHR 158 94%  / 200 cals / 45 % fat /  12 mins InZone (75%+)
Only maintenance this week.. keeping my energy for Mount Washington.

Specific Warm-up : (5 mins, included in above time) Squat : 7 x 45 lbs, 6 x 95 lbs

1) Squat 
2 x 15; BB 145lbs

Superset with full rest (60 secs)
2a) Static Lunge  2
x 15 ea side; BB 65
2b) 2 Point DB Row with elbow out
  2 x 15 ea arm ; DB 25 

Superset with full rest (60 secs)
3a) Tricep Push-Ups  2 x ( 9 toe and 20 knee) ; first set of 20 good, but second set broken.  (and I hate being on my knees!) But I definately have some kind of pinch.. ache still in my left arm from last year's rollerblading fall.
3b) Swiss-Ball Crunch 2 x 20 ; DB 5   with arms touching ears and extended. Only one foot on the floor.

STRETCHING
12 minutes

CARDIO
2 min WU that I forgot to turn my HR monitor on, and then : 38 minutes (on Precor 546i)
including HIIT 6 x 3 mins - 3 mins,
296
cals / 30 % fat /AveHR  143 85%  /  MaxHR 163 97%  /  35 mins InZone (75%+)
After 3 intervals I thought I'd die, but then did another one, then I thought I'd die, and then did another one, then I thought I'd die, and then did another one..

DIET
so so, but how could I cut calories when I'm working so hard and have a big hike planned for the WE?

BED AT 10h30 PM

TUESDAY,  August 29th 2006
4 days before Mount Washington (If weather holds out) ~ forecast : Saturday: Partly cloudy, with a high near 56°F (13°C).

DAY OFF
Resting t
o have energy for Mount Washington, or is that just an excuse?

DIET
Eating to have energy for Mount Washington, or is that just an excuse?

BED AT 6h30 PM !! Fell asleep in front of TV and just woke up long enough to go to bed at about 10h30

WEDNESDAY, August 30th 2006
3 days before Mount Washington (If weather holds out) ~ forecast : Saturday: A slight chance of showers after 2pm. Partly cloudy, with a high near 56°F (13°C). Chance of precipitation is 20%. And about Ernesto: ON SATURDAY THE REMNANTS OF TROPICAL STORM ERNESTO WILL APPROACH FROM THE SOUTH.  THIS MAY BEGIN TO SPREAD CLOUDS NORTHWARD INTO THE REGION WITH THE THREAT OF RAIN MOVING IN LATE SATURDAY AND SATURDAY NIGHT. THE CHANCE OF SHOWERS WILL CONTINUE SUNDAY AND MONDAY AS LOW PRESSURE HANGS ON OVER THE NORTHEAST.
 

WARM-UP Precor 546i
10 mins  / AveHR 119 / MaxHR 136

WORKOUT  Previous workout    ~   Next workout                                                                                                                
(
program #8 New Rules of Lifting / Break-In Program :   Day 8 of 8, Work-Out B4,  Week 3
41mins /  236 cals / 40 % fat /AveHR  121  72%  /  MaxHR 158 94%  /  18 mins InZone (75%+)

On page 208, for the Intermediate lifter.. NROL says : "Do each workout four or five times", Lucky I checked since I would have continued, I had 4 weeks in mind. BUT, if Mount Washington falls through this week-end, I'll do the other 2 WOs before taking a week of.

1) Deadlifts  2 x 15; BB 119 lbs
First Set seemed almost easy.. but couldn't have done 1 more on the second set. My arms are working very hard on these.. and I young strong guy actully came to help me pout the BB back in it's place after I'd tried 3 times.. But I did say to him that it was " up to me to put it back.. but thanks "

Superset with full rest (60 secs)
2a) 16" Step-Ups  2 x 15 ea side; DB 25s
Alternating legs on each rep. as in week one, again very challenging for me to hold DB 25s for so long..
2b) DB 1-arm Shoulder Press with Side Bend 2 x  ( 8 ea arm ; DB 25s  and  7 ea arm ; DB 20s )
Spotted my left arm with my right one (put the Right DB down) to complete the 8th rep in the second set with my left arm. Had tried for 4 seconds before that to complete the lift with my left arm alone but really couldn't. Surprising how little help it takes though! But I was real proud of myself to do those 2 x 8 ea arm ; DB 25s .

Superset with full rest (60 secs)
3a) Close Grip Lat Pulldown  15 x 140 lbs / 15 x 150 lbs
Still going strong on these but the last ones are hard enough ~
Used Swiss Ball as bench.
3b) Incline Reverse Crunch 2 x 20 ; on 5th bar  
But in broken sets.. WOW these are something else.. Maybe it's the Range of Moting? I tap my toes to the ground and bring my knees to my elbows. (My hands are holding on to handles above my head)

Very stong WO but not as "extenuating" as if I had gone to Amélie's  90 mins "SuperWorkout". And this is what I needed today, since Mount Washington is still in the plans.. although there might be rain in the afternoon.

Closing comments on : New Rules of Lifting / Break-In Program

  • I was very used to doing 2 x 15 reps so I felt right at home but that doesn't mean they were easy!

  • I was glad to be in good cardio shape to do these.. My Heart Rate didn't ever go as high  as in HIITs or SuperWorkout sprints (166-168), but I know I would have found the 158 HR very difficult if I wasn't used to it.

  • Really liked the Short Workouts. 5 exercises x 2 sets x 15 reps.. most of my Programs so far had double that. I felt that I could "give" more without worrying about making it to the end of the program. But I wouldn't want that all year 'round.

  • I learned that Tricep Push-Ups are WAY harder (for me) than regular ones.. It's really misleading when we just read "push-ups" in a program.. so many different types! I'll have to work more on those.

  • *edit* September 28th :  Reading Periodization Training for Sports by Tudor Bompa, I just realized that the "Break-In" is what Tudor Bompa calls the Anatomical Adaptation period, and is very important for tendons and ligments.

more to come if I think of anything.

WHAT's NEXT
Rest :
1 week (but hiking and dance and group fitness continue)
Next Program  :
New Rules of Lifting / Strength 1 *looking forward to it, but a little scared of the low reps*

STRETCHING
15 minutes Various stretches as I feel I need..

DIET
good
 

BED AT 10h30 PM

THURSDAY,  August 31st 2006
2 days before Mount Washington (If weather holds out) ~ forecast : Saturday: A slight chance of showers after 2pm. Partly cloudy, with a high near 52°F (11°C). East wind between 7 and 10 mph. Chance of precipitation is 20%.
 

DAY OFF
Getting ready for camping and hiking.. Bought some "HeatTreat" hand warmers.. just in case.. and a strap to tie my cap.

and here's a trick :

TIP #106: Battery Backup
Does your digital camera or videocam often experience shortened battery life? Try sticking a Heat Treat Adhesive Body Warmer to the outside of the battery. Many photographers have found this little trick does wonders to extend battery power retention.

DIET
Wore a pair of jeans that I hadn't put on all summer .. grrr they're tight.

BED AT 11h30 PM

FRIDAY,  September 1st 2006
Day before Mount Washington (If weather holds out) ~ forecast : Saturday: Partly cloudy, with a high near 55°F (12°C). East wind between 5 and 8 mph.
 

TRAVEL TO
THE WHITE MOUNTAINS, NEW HAMPSHIRE

car trip 4 hours
Leaving for Mount Washington.. Mapquest says it'll take 3h50 mins.. Camping tonight and Saturday night.. not sure where yet.

We're supposed to come home Sunday, even though it's Labor Day Weekend. if it's raining I don't think we'll stick around more than for the hike.

Have a good week-end everyone!

DIET
motivated..
 

BED AT 9h00 PM  (Dolly Copp campground  #17)

SATURDAY, September 2nd 2006
Labor Day Week-end

MOUNT WASHINGTON, New Hampshire, USA
Lion Head  and Tuckerman Ravine Trails

With  Gabriel, Was supposed to be with ClubRando.. but the leader couldn't make it, so it fell apart.


HIKING  start 7 h 39 AM
WEIGHT OF PACSAC : 20 lbs
DENIVELATION  1,295 m. (4,249 ft)
TOTAL LENGTH  
13,6 km (8,4 mi.)
TOTAL TIME   7 h 53
TEMPERATURE at the top:  
Lower 30s°F / Wind: E 35 to 40 mph It wasn't as bad when we got to the top, but during our stay inside, visiting the souvenir shops, glancing at the museum and obervatory and talking with a couple from Maine who are regulars in the White Mountains, the weather really got worse.

UP Lion Head Trail 3h59 mins  / 1858 calories / 30% fat / AveHR 144 86% / MaxHR 161  96% / 3h38 mins inZone (75%+)
LUNCH and walkaround 1h20 mins
DOWN Tuckerman Ravine 2h34 mins  / 823 calories / 50% fat / AveHR 117 70% / MaxHR 143  85% / 33 mins inZone (75%+)
I was too excited and ate breakfast (cereals and muffun) too fast. It took over an hour to digest and the trail was just 10 mins from the campground (Dolly Copp #17) and steady up right from the start.. After that it was hard work but clear sailing for the rest of the day.

Mt-Washington

Mt-Washington

ABOVE : near the top end of the Lion Head Trail

 

BELOW : The Tuckerman Ravine.. Mysterious ..

ABOVE : Mount Washington observatory a place to "observe" some of the trails and mountains that make us dream of comming back! The Appalachian Trail winds down (or up) at bottom left and our August 12th  hike is highlighted top right. 

BELOW : but it's also accessible from the other side by the Auto Road.

Mt-Washington

Mt-Washington


BED AT 9h00 PM (Dolly Copp Campground #17)

SUNDAY,  September 3rd 2006
Labor Day Week-end

car trip 4 hours HOME
From Mount Washington.. Unpack.  Download 156 pictures and adjust brightness and contrast and crop, rotate, save or delete. Laundry etc.

OUCH.. I must say that I can feel yesterday's hike in both my legs, mostly the quads.. It took Mount Washington to get that out of me.. but I love it! LOL I can go down stairs.. but they hurt.. and well, we know that the second day is often worst.. and I don't have a foam roller.. but I'm sure that Gabriel's massages are much better!
 

BED AT 1h30 AM

MONDAY,  September 4th 2006   Labor Day Week-end
WEEK OFF from Weights so SLOW TIME 'TIL SEPT 11TH
Between Programs..

My quads feel better! in fact they feel real good! Went to the movies.

DIET
Good

BED AT 10h30 PM

TUESDAY,  September 5th 2006
SLOW TIME 'TIL SEPT 11TH

BALLROOM DANCE CLASS
 at Le Sodanse
60 mins ChaCha and Foxtrot
First class of the year.. we're in Level 5.. Some new faces. Good to be dancing again.

DIET
Good

BED AT 11h30 PM

WEDNESDAY,  September 6th 2006
SLOW TIME 'TIL SEPT 11TH

90 MINS SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
LINEAR STEPS 29 mins / 208 calories / 30% fat / AveHR 137 82%  / MaxHR 168 100%  / 24 mins InZone (75%+)
AEROBICS 26 mins / 174 calories / 35% fat / AveHR 133 79%  / MaxHR 159 95%  / 17 mins InZone (75%+)
STRENGTH AND STRETCHING37 mins / 108 calories / 60% fat / AveHR 92 55%  / MaxHR 117 70%  / 0 mins InZone (75%+)
Last class of the summer program. During STEPS we didn't work on individual Steps, but put them all in a line and worked on them that way. A real killer. I had to take it easy at times so I'd get through the whole thing, so it actually became very HIIT.  This is somwhat like what they do in "Cardio Militaire" at times. Amélie always has an extra strong class when it's the last one. Real killer.. (oups.. I've said that before.. I guess you know what I mean! )
Starting next week I'll try the Thursday group fitness classes with Caroline, but I'll miss these.

DIET
Good

BED AT 11h30 PM two days in a row this late is not good.

THURSDAY,  September 7th 2006
SLOW TIME 'TIL SEPT 11TH

OFF DAY


Go directly to Montréal after work to help (with my car) my son buy two melamine wardrobes. Have no trouble moving them up stairs with him.. Man I'm glad I'm fit!  But I can really feel my ABS from last nights Super Workout. and my Glutes..

DIET
Good

BED AT 11h30 PM *sigh*

FRIDAY,  September 8th 2006
SLOW TIME 'TIL SEPT 11TH
Happy Birthday Bernard !


OFF DAY

The late hours took their tole today, and decided NOT to go to Mt. St-Hilaire today with a 40 lbs backpack as I had planned. and stay home and just get ready for the weekend. I don't feel bad about not going since it IS my week off between programs and I actually STILL have DOMS (delayed onset muscle soreness) from my SuperWorkout on Wednesay..not much.. but I really want to start the Strength Program rested next Monday.

CRAFTS

Made a souvenir for my son, from Mount Washington.. I scanned and photoshopped the "I climbed Mt. Washington" badge I bought to make it say : " my mom climbed Mt. Washington", and Modge Podged it on to a coaster. This is the image before I printed it :

Mt-Washington

It's sort of a joke, a tease.. but I think he'll like it ..

Housework this afternoon and Bernard and Céline, whom we visit often in Québec City are coming for the week-end. YOUPPI!.. They arrive a little after supper.

DIET
Good

BED AT 11h30 PM

SATURDAY,  September 9th 2006
SLOW TIME 'TIL SEPT 11TH
Happy Birthday Laffy!


Mont Saint-Hilaire

HIKING  start 12h40 PM
WEIGHT OF PACSAC : ~7 lbs
WEATHER We start the hike with showers for the first 20 minutes.. Gabriel and I get a chance to try out our North Face Raincoats.  then it's dryer but cloudy.

UP BLUE TRAIL to Rocky, DOWN RED TRAIL
2h30 mins

With Gabriel, Bernard and Céline. Céline and Gabriel see a dear, but only from far.

DIET
Good

BED AT 12h30  AM

SUNDAY,  September 10th 2006
SLOW TIME 'TIL SEPT 11TH


OFF DAY

Something has changed...

I'll have to get back here for some serious rambling.  Maybe because of NROL or maybe because of Mount Washington.. But it's a state of mind.. and it's good. but I sort of didn't want to write anything until I was sure. I'm editing this 10 days later.. I'm quite sure now.. but don't really know how to say it yet. The thing is.. that for over 24 years.. I've felt that my life had two parts.. "before paralysing" and "after paralysing" . and  about on this date.. Septemeber 10 th 2006, I started feeling that I've started à new one.. that has nothing to do anymore with having paralysed. Even a year ago.. when I did some sports thing.. I always thought "not bad, considering I paralysied" and when talking to someone who'd say I was strong or fit (for my age) I always felt the urge to say what happened back then.. and I don't feel that urge anymore.

This is really a HUGE thing.. I don't know if I can explain how huge a difference it makes in my mind.

DIET
Four stops on the Wine Route and three meals with our friends.. who leave just after supper..
Wapiti and fir jelly snack before bed.

BED AT 10h00 PM


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