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.

MONDAY,  September 11th 2006
work ok.. quite a few BW squats during filing.. and quite a bit of visualizing the Workout A that I had close to my computer, in anticipation of tonight's workout. (I always do that.. glance  a couple of times during the day at the list of exercises I'll be doing.)

NEW PROGRAM

OK ! here goes! I've never done real Strengh training, I've never done low reps. This is surely going to be very interesting !
Well .. At least for me . Thanks for reading!

Program #9 : New Rules of Lifting ~ Strength 1

*EPC-en means " Excentric, Pause, Concentric-english ", I have to note it, because in french we use "Concentric, Pause, Excentric".

WARM-UP cycling
5 mins / AveHR  116 69%  /  MaxHR 122 73% 

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
10mins / AveHR  114 68%  /  MaxHR 148 88%  / 43 cals / 50 % fat /  2 mins InZone (75%+)

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 20 secs / Ruissian Twist 8 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

SPECIFIC  WARM-UP
Squat  rest 30 secs
5 x BB 45 lbs / 5 x BB  95 lbs

WORKOUT  Previous workout   ~   Next workout                                                                                                            
(program #9 New Rules of Lifting / Strength 1: Day 1 of 16, Workout A1, Week 1 ) 
57mins / AveHR  120 71%  /  MaxHR 158 94%  / 309 cals / 40 % fat / 25 mins InZone (75%+)

1) Squat  rest 180 secs  / tempo : the closest I can get to 301
6 x BB 165 lbs / 1 x BB  185 lbs  / 6 x BB 165 lbs / 1 x BB 185  lbs / 12 x BB 115 lbs /  15 x BB 125 lbs
First time ever I do less than 8 reps on something. And that's been scaring me for a long time. but the plan below helped me out. Of course I had to ask guys to spot me for the first 4 sets. That was something new as well.. 2 guys each time.. but not always the same ones.. they were all real nice! (Thanks! if you're reading me!) I talked a little with the one I asked for the first set.. and he said maybe 195 would be too much .. and to try at 185.. That's what I did and it was really fine. I chickened out for the 10 reps set, my legs were shaking so I thought I was dead, but I could have gone higher a little.. 15 x 125 was a little low as well. but I still worked real hard.. and I was already thinking about my next 2 exercises.. so I think I made the right choice.. I'll see in the next few days how much more I could have done.

Superset rest 90 secs  between sets / tempo : trying my best to maintain 311
2a) Bulgarian Split Squats  3 x 15 ea side; DB 20s
2b) 14"  Step-Ups  3 x 15 ea side ; DB 20s 
First time ever I do 3 sets of something
Planned it with 20s.. *thinking* "humm I have ballroom dance classe tomorrow! If I try supersets at DB 25s.. I might not be able to walk!".. well, I absolutely couldn't have done it with 25s LOL.. I even took 10 secs rests between the BSSs and the SUs..  I was shaking quite a bit, and the balance on the BSSs was bad at times. My hands were feeling the grip as well. I'll keep the next weights the next time, and aim to do the whole thing more smoothly.

Superset rest 90 secs  between sets / tempo : 222
3a) Back Extensions  2 x 10 ; hands at ears
3b) Swiss-Ball Crunch 2 x 10 ; hands at ears
Back into familiar territory for the finale.

This was .. quite an experience! I don't know if I can work this hard on the other Work-Outs.. but I'll sure do my best.
 
CARDIO
12 minutes (on Precor 576i)
HIITs : 6 x 15 secs / 90 secs
AveHR  132 79%  /  MaxHR 153 91%  / 72 cals / 40 % fat /  8 mins InZone (75%+)
Didn't have much left in me.. but 15 secs Intervals is just what it takes to squeeze the juice to the last drop

STRETCHING
10 minutes Series 1 on Gym Posters

TWO HOURS LATER..
 First time that I come home from the gym and really feel that my butt  and legs have worked hard.. feels like a fencing competition.. I like that.. but .. I'll be soreeeee tomorrow

DIET
ok

BED AT 10h30 PM

TUESDAY,  September 12th 2006
DOMS day! yup, Delayed Onset Muscle Soreness.. like I haven't had for a long time. but bearable.

BALLROOM DANCE CLASS at Le Sodanse
60 mins Samba and Foxtrot
Went REALLLyL well  

DIET
Good

BED AT 10h30 PM

WEDNESDAY,  September 13th 2006
work ok, felt good to have to move alot in the afternoon.

WARM-UP rowing
5 mins / AveHR  101 60%  /  MaxHR 118 70% 

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
10mins

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 30 secs / Ruissian Twist 10 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

SPECIFIC  WARM-UP
Bench Press 
5 x BB 45  lbs

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #9 New Rules of Lifting / Strength 1 : Day 2 of 16, Workout B1, Week 1 ) 
1 h 03 mins / AveHR  97 58%  /  MaxHR 133 79%  / 216 cals / 55 % fat /  3 mins InZone (75%+)

Superset with full rest (180 secs)
1a) BB Bench Press  (with spotter) Tempo 311
6 x BB 65 lbs / 1 x BB 95 lbs  / 6 x BB 65lbs / 1 x BB 85 lbs / 10 x BB 45 lbs / 
1b) BB Bent Over Row   Tempo 311
6 x BB 70 lbs / 1 x BB 92 lbs  / 6 x BB 81 lbs / 2 x BB 92 lbs + 0.8 x 103 lbs / 10 x BB 70 lbs / 
Two exercises I've never done before  Was very difficult to imagine what weights to try.. and I was all excited about doing these new exercises.. and also about having to ask for a spotter. But the guys were really wonderful and helpful. The 95 lbs (thier suggestion) was really to hard, but the guy said I should to it again for my second try and that he'd spot me (more) but since I'm just learning these.. (I told him) I'd rather have not too much spotting.. so that I can really learn to "feel" the Barbell. The 45 lbs for my last 10 was too low.. I'll go higher next time.

Superset with full rest (120 secs)
2a) Close Grip Lat Pull-down  Tempo 311   1 x 8 x 150 lbs / 1 x 10 x 160 lbs
2b) DB Shoulder Press Tempo 311    1 x 6 x  DB 20s / 1 x 7 x  DB 25s

3) Lower Body Russian Twist Tempo 311   rest 90secs  2 x 6 each side
I'll add ankle weights next time.

This was definately easier than WO A.I'm not sure the rest times were really respected.. since I was experimenting and talking with the spotters between the exercises.. but I think they were close enough for a first time. I am thinking about getting a stop watch though.. I have one on my watch.. but really not handy.
 
CARDIO
12 minutes (on  Rowing machine and Precor 576i)
HIITs : 7 x 15 secs / 90 secs
AveHR  127 76%  /  MaxHR 152 90%  / 78 cals / 40 % fat /  8 mins InZone (75%+)
 Felt good. but couldn't do it without my HIIT .mp3 trainer

STRETCHING
15 minutes various stretches as I felt like doing.

DIET
good, but not sure that good is good enough to get me where I want to be.

BED AT 10h00 PM

THURSDAY,  September 14th 2006
Didn't really sleep well because of a cold, sore throat, sinus problems.. don't really know what exactly.. The sore throat's been with me off and on for 3 weeks.. but mostly at night.  Workday OK.

60 MINS combo AERO-STEP  ~ GROUP FITNESS with Caroline starting at 6 h 00 PM

Aerobics : 24 mins / 203 calories / 20% fat / AveHR 153 91%  / MaxHR 164 98%  / 23 mins InZone (75%+)

Steps : 17 mins / 159 calories / 15% fat / AveHR 161 96%  / MaxHR 166 99%  / 17 mins InZone (75%+)

Weights and Stretch : 19 mins / 100 calories / 50% fat / AveHR 117 70%  / MaxHR 160 95%  / 4 mins InZone (75%+)

60 MINS BODY DESIGN  ~ GROUP FITNESS with Caroline

Warm-up, Arms, Legs with Intervals, Abs :
53 mins / 347 calories / 35% fat / AveHR 130 77%  / MaxHR 161 96%  / 30 mins InZone (75%+)

Stretching
10 mins

Very pleasant hard work to good music. Excellent mobility and balance exercises incorporated, some agility, some plyometrics, some pilates.. Too bad Caroline will be absent the next 2 weeks, but I'll get to know some of the other instructors so it's ok.

DIET
Haven't felt so motivated in a long time.

BED AT 11h30 PM

FRIDAY,  September 15th 2006
11h00 AM I'm feeling yesterday's workout and really asked myself if I should go to the gym. We have a good hike planned for tomorow, so I can't put if off a day.. I'll just have to be careful not to hurt myself. This is quite a bit of volume I do in a week, but if next summer I want to be able to back pack for 5-6 days in a row, I might as well get used to it. HEY! that sounds like a "goal".. ok.. 

1h15 PM
WARM-UP cycling
5 mins  / AveHR 105 / MaxHR 126

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
10 mins  / AveHR 112 / MaxHR 131
Really need the warm-up since I'm still feeling yesterdays group fitness classes.

1.  Walking lunges with upper-body twist  10 each side
2.  Lateral lunges with opposite-hand reach and touch10 each side
3.  Ball Bridge 30 secs feet completely straight / Ruissian Twist  feet slightly extended. 10 each side
These are too easy if I keep my knees bent.
4.  Inchworm 6
5.  T-Pushup 5  each side

SPECIFIC  WARM-UP
Deadlift  rest 30 secs
5 x BB 45 lbs / 5 x BB  85 lbs

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #9 New Rules of Lifting / Strength 1 : Day 3 of 16, Workout C1, Week 1 ) 
1 h 04 mins / AveHR  118 70%  /  MaxHR 151 90%  / 375 cals / 45 % fat /  16 mins InZone (75%+)

1) Deadlift  rest 180 secs
6 x BB 115 lbs / 1 x BB 125 lbs  / 1 x BB 145 lbs  / 1 x BB 155 lbs  / 6 x BB 120 lbs / 1 x BB 175 lbs / 10 x BB 115 lbs /  15 x BB 115 lbs
First time ever I do low reps on Deadlifts. Had alot of trouble finding the right weights.. specially on my first 1 rep.. after 3 tries I said to myself I'll try more next time. on the second 1rep.. I was still real strong.. except for my fingers.. I was in the squat cage with the Oly Bar.. bigger than the presets we have but we can set the weight more precisely.. and they are easier to handle to put away. I must say I'm curious as to how much more I could do.. so I'm already anxious to come back .. but it's in over a week that I'll do these again.

Superset rest 90 secs  between sets
2a) Romanian Deadlifts  2 x 10  x BB 115 lbs / 1 x 8 x BB 115 lbs
2b) Static Lunges   1 x 10  x BB 65 /  2 x 10 x  BB 75

Superset with rests between exercises (90 secs)
3a) Good-Morning  2 x 10 x BB 85 lbs
WOW! First time ever I do these.. and they will be excellent for Backpacking.. I feel exactly the same thing as when I bend to far forwards with a heavy backpack .I tried with 95 lbs first but at 45° on my first rep I said "no way!"
3b) Incline Reverse Crunch 2 x 10 on 4th bar
I was doing inclines in Break-In.

Friday afternoon at the gym.. real great to have the squat cage for the whole time! And Amélie was there and helped me alot with choosing the weights (after my DL fiasco I went and asked her advice for the others.. and she was real close each time)

STRETCHING
6 minutes felt too much like moving..

CARDIO
11 minutes (on Precor 576i)
HIITs 6 x 15 secs / 90 secs
AveHR  123 73%  /  MaxHR 145 86%  / 93 cals / 45 % fat /  9 mins InZone (75%+)
I'm going to start working up to 10 x on these.. by adding 1 rep a week.

ACTIVE RECOVERY
5 minutes on treadmill at pleasant pace

DIET
very good so far today.. evenings are more difficult, but I'm motivated..

BED AT 10h30 PM

SATURDAY,  September 16th 2006

Massif des Monts Sutton — Roundtop
HIKING  start 10h07 AM TOTAL ~5 h 15 mins
WEIGHT OF PACSAC : ~15 lbs
WEATHER Cloudy in the morning with muddy trails, clearing up at noon. 21°C.

With Gabriel "LE MASSIF DES MONTS SUTTON" is just an hour away from home, but we've never been there. It was a pleasant surprise to find it more challenging than we thought. The automn colours were just starting but at places there were already alot of leaves on the gound.

From ALT 520  Via Le Braydon Trail , Sentier de l'Estrie to Lac Mohawk, round and back to ROUNDTOP. Then after crossing the Passe des Caps trail back down.

UP to 770 59 mins / AveHR  135 80%  /  MaxHR 165 97%  / 419 cals / 35 % fat /  41 mins InZone (75%+)
OVER TO LAC MOHAWK  59 mins / AveHR  112 67%  /  MaxHR 145 86%  / 287 cals / 50 % fat /  16 mins InZone (75%+)
LUNCH  and WALKABOUT 25 mins
AROUND LAKE and TO ROUNDTOP
1 h 32 mins / AveHR  132 79%  /  MaxHR 157 93%  / 623 cals / 35 % fat /  1 h 04 mins InZone (75%+)
DOWN 1 h 11 mins / AveHR  113 67%  /  MaxHR 143 85%  / 355 cals / 55 % fat /  9 mins InZone (75%+)

ABOVE : There were really ALOT of mushrooms to photographe, all kinds. It had been raining the 2 previous days, so the colours were beautiful. RIGHT : Gabriel stands close to edge but admits feeling a bit of vertigo looking down. I feel fine. He says Mount Katahdin's Knife Edge will be quite something next year, I'm really looking forward to that hike.

DIET
Very Good

BED AT 11h00  PM

SUNDAY,  September 17th 2006

DAY OFF

DIET
Gabriel and I had supper  with the young couple and  Massiel's parents and older brother, Edgar. I ate very reasonnably considering the occasion and all the food.

BED AT 1h00  AM

MONDAY,  September 18th 2006
Didn't sleep enough last night and have à bit of a cold.. so the day was long at work.

WARM-UP cycling
5 mins  / AveHR 101 / MaxHR 126

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch 10 each side
3.  Ball Bridge 45 secs / Ruissian Twist  10 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

8 mins

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #9 New Rules of Lifting / Strength 1 : Day 4 of 16, Workout D1, Week 2 ) 
1h12mins / AveHR  84 50%  /  MaxHR 132 79%  / 167 cals / 65 % fat / 0 mins InZone (75%+)

Superset with full rest (180 secs)
1a) Chin-Up
3 x BW-30 lbs ; 3 x BW-40 lbs /  1 x BW / 4 x BW-40 lbs; 2 x BW-50 lbs / 1 x BW / 10 x BW -70 lbs / 
1b) BB Shoulder Press 
6 x BB 50 lbs / 1 x BB 70 lbs  / 6 x BB 60 lbs / 1 x BB 60 lbs / 12 x BB 45 lbs / 
Two exercises I've never done before
1a) The Single BW Chin-ups went surprisingly well.. legs straight, no swing.. but I had to do  the multiples on the Gravitron, and I had to use a wider hold. on the last set I did  Parrallel hold pull-ups. It was more like experimenting than following the program... oh.. and I weighed myself just before.. with shoes 148.. sure wish I had 10 lbs less to lift, I'll get there.. again..
1b) I used the squat rack and Oly bar set at shoulder height, and I think I hit quite well the right weights .. so it was really pleasant.. but Sheesh.. with these two exercises.. I feel so weak! Guess I'll have to do more of them..

Superset with full rest (120 secs)
2a) DB Bench Press  On Swiss Ball 1 x 8 x  25 lbs, 1 x 8 x 30 lbs
2b) Wide Grip Cable Seated Row 1 x 8 x 60 lbs, 1 x 8 x 65 lbs,

3) Lower Body Russian Twist  (rest 90secs) 2 x 10 with 5 lbs ankle weights on each leg.

All of this will be really good for me, even if I don't think I need it for the sports I do.
 
STRETCHING
10 minutes  Not really motivated, since I was all cooled down.. I wonder if it would have been bad to do some interval between extercises 1b and 2a.. to keep whole body warmed up..

CARDIO
I decided I needed rest and sleep more than I needed HIITs so I went home. That's one thing I like about training hard, I absolutely don't feel bad about skipping something in the program when I feel it's too much.
 

DIET
hanging in there..
 

BED AT 10h00 PM

TUESDAY,  September 19th 2006
Forgot my lunch box at home.. I was ok for lunch but not for snacks.. very hungry by the time I got to supper

BALLROOM DANCE CLASS  at Le Sodanse
60 mins Samba
Went REALLLLy well  again.

DIET
OK

BED AT 9h15 PM but woke up later for about an hour around midnight

WEDNESDAY,  September 20th 2006
work ok. but still on Sinutabs for my cold. I'm feeling the "3) Lower Body Russian Twist  (rest 90secs) 2 x 10 with 5 lbs ankle weights on each leg." from 2 days ago.. It was supposed to be an upper body WO.. but with the 10 lbs on my Russian Twists.. I wonder all day how my Squats, BS Lunges and Step-Ups will be tonight!!!   During the afternoon exams I had alot of "stand-up, walk around, sit-down only a few minutes" so that helped me to recouperate actively.

WARM-UP Eliptical (Precor 576i)
5 mins / AveHR  105 69%  /  MaxHR 115 73% 

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
8mins / AveHR  97 58%  /  MaxHR 117 70%  / 26 cals / 60 % fat /  0 mins InZone (75%+)

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 20 secs / Ruissian Twist 8 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

SPECIFIC  WARM-UP
Squat  rest 30 secs
5 x BB 45 lbs / 5 x BB  95 lbs / 4 x BB  105 lbs / 3 x BB 135 lbs

WORKOUT  Previous workout   ~   Next workout                                                                                                            
(program #9 New Rules of Lifting / Strength 1: Day 5 of 16, Work0ut A2, Week 2 ) 
1h05mins / AveHR  119 71%  /  MaxHR 157 93%  / 355 cals / 45 % fat / 26 mins InZone (75%+)

1) Squat  rest 180 secs  / tempo : the closest I can get to 301
6 x BB 165 lbs / 1 x BB  185 lbs  / 6 x BB 175 lbs  / 1 x BB 195  lbs  / 10 x BB 145 lbs  /  15 x BB 135 lbs
WoW! much better Workout than I thought I'd have with my cold and all. The guys at the gym are still all real great about spotting ( for the 6 and 1 reps). for the 10 and 15 reps I feel ok just with the safety bar at the right height in case I crash.

Superset rest 90 secs  between sets / tempo : trying my best to maintain 311
2a) Bulgarian Split Squats  2 x 15 ea side; DB 20s / 1 x ( 8 DB 25s and 7 DB 20s)  ea side;
2b) 14"  Step-Ups  2 x 15 ea side ; DB 20s  / 1 x ( 8 DB 25s and 7 DB 20s)  ea side;
Much better than last time, and no real problems with the grip. still VERY hard though.

Superset rest 90 secs  between sets / tempo : 222
3a) Swiss-Ball  Back Extensions  2 x 10 ; 25 lbs plate
3b) Swiss-Ball Crunch 2 x 10 ; arms extended in line with ears.. 8 lbs DB
I sure wish the gym had a Roman Chair for the Back Extensions, the SB thing is not ideal with weights, at least I haven't found how to position myself.

STRETCHING
6 minutes but not very into it.. how ever, I learned that Yoga will start next Monday evening again.. late.. but I'll be there. I need to stretch!

CARDIO
12 minutes (on Precor 576i)
HIITs : 6 x 15 secs / 90 secs
AveHR  131 78%  /  MaxHR 147 88%  / 81 cals / 40 % fat /  8 mins InZone (75%+)
My MP3 with music and my boyfriend's voice-over telling me how much time left etc.. really helped

DIET
ok

BED AT 10h00 PM

THURSDAY,  September 21st 2006
Woke up in the middle of the night with terrible DOMS (Delayed Onst Muscle Soreness) in my left glutes, and left hamstrings and left quads.. Took two Ibeprofens and was ok in the morning. Luckily I was standing and filing papers in the lower filing cabinets quite often, so that helped me do some Active Recouperation.

60 MINS combo AERO-STEP  ~ GROUP FITNESS with Janica (replacing Caroline for 2 weeks)
Aerobics : 25 mins / 177 calories / 35% fat / AveHR 137 82%  / MaxHR 164 98%  / 18 mins InZone (75%+)
Steps,  Weights and Stretch : 36 mins / 170 calories / 50% fat / AveHR 108 64%  / MaxHR 153 91%  / 9 mins InZone (75%+)

60 MINS BODY DESIGN  ~ GROUP FITNESS with Janica (replacing Caroline for 2 weeks)
Warm-up, Full Body Workout with aerobic intervals
60 mins / 232 calories / 55% fat / AveHR 100 60%  / MaxHR 141 84%  / 7 mins InZone (75%+)

In a way, the 2 classes were of much less intense than last week but we did an awful lot of Squats with 10 lbs DB in each hand ..(just me.. most of the girls were holding 3 lbs DBs or nothing)  and by alot I mean 3 series of 150 squats.. 2/5  with one foot (or the other) on the  8" step, and I don't know how many incorporated in the rest of the routines. Lots of abs, and back work as well. Good for the endurance I'll need for backpacking. Also in all the exercises I upped the difficulty.. like in the 1 min bridges we did (prone in the aero-step class, sides in the body-design class) I did it on one leg only.. I really can't remember everything we did , wish I could.

hummm I'm really curious as to what  I'll choose to do tomorow.. hiking, hiking with heavy backpack, NROL or rest.. ???

DIET
Still motivated

BED AT 11h30 PM

FRIDAY, September 22nd,  2006
Ouch! really feeling my last two days of Workouts this morning. No big stuff for me today!

Mont Saint-Hilaire
HIKING  start 1h19 PM
WEIGHT OF PACSAC : 11 lbs  (just took my pacsac without really checking what was in it exept for the water)

RED trail, starting and finishing at the P
UP 1h14 mins  /  360 calories / 50% fat / AveHR 112 67%/ MaxHR 141 84% / 18 mins inZone (75%+)
DOWN 1h05 mins  /  229 calories / 60% fat / AveHR 99 59%/ MaxHR 139 83%

Last time I did this trail up and down was in June when I did it with a 33 lbs pac sac in about the same times.. so I can definately say that this was a comfortable Active Recovery for my last 2 days of trainig. However.. I think it also counts as overall endurance training.. the capacity to move, even when we've had big days before. The weather was a great autumn day, 12°C, but lots of people on the mountain.. Luckily not too many on the RED trail though.

DIET
ok in quantity, but too much carbs

BED AT 11h00 PM

SATURDAY,  September 23rd 2006
Aching a little upper back from Thursday's Group Fitnesses

WARM-UP rowing
5 mins / AveHR  95 57%  /  MaxHR 105 64% 

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
9mins

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 30 secs / Ruissian Twist 10 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

SPECIFIC  WARM-UP
Bench Press 
5 x BB 45  lbs / 3 x 65

WORKOUT  Previous workout   ~   Next workout                                                                                                                
(program #9 New Rules of Lifting / Strength 1 : Day 6 of 16, Workout B2, Week 3 ) 
1 h 20 mins / AveHR  84 50%  /  MaxHR 124 74%  / 210 cals / 60 % fat /  0 mins InZone (75%+)
With Gabriel at the Granby Energie Cardio, Not sure if I'd gone alone to the gym today.. was feeling very tired.

Superset with full rest (180 secs Sort of mixed up cause I was talking with the trainer who spotted me on the Bench Presses so at first I forgot to Super-set them. I also went to the other side of the gym do check out how my boyfriend was doinging NROL Break-In.that he just started)
1a) BB Bench Press  (with spotter) Tempo 311
6 x BB 65 lbs / 1 x BB 95- lbs  / 6 x BB 70 lbs / 1 x BB 90- lbs / 10 x BB 55 lbs / 
Spotted on the first 4 sets, but the 1 reps were still too heavy at the bottom of the motion
1b) BB Bent Over Row   Tempo 311
6 x BB 70 lbs / 1 x BB 90 lbs  / 6 x BB 80 lbs / 1 x 95- lbs / 10 x BB 70 lbs / 
Was v

Superset with full rest (120 secs)
2a) Close Grip Lat Pull-down  Tempo 311   1 x 8 x 165 lbs / 1 x 8 x 170 lbs
2b) DB Shoulder Press Tempo 311    1 x 8 x  DB 25s / 1 x8 x  DB 25s

3) Lower Body Russian Twist Tempo 202   rest 90secs  2 x 10 each side x   5 lbs  each leg
.

EXTRA , just because I was in Granby where they have a Roman Chair :
4) Roman Chair Back Extensions Tempo 101    3 x 15 x  20 lbs plate

PLANNING

DIET
humm.. week-ends..

BED AT 5h00 PM ! Was going to be just a nap.. but I only got up for about an hour in the evening.and went back to bed.

SUNDAY,  September 24th 2006
Bonne fête ECP! *méga-bisous*

OFF DAY

DIET
too much

BED AT 10h00 PM

MONDAY,  September 25th 2006

WARM-UP rowing
10 mins / AveHR  107 64%  / MaxHR  125 74% 

ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie
60 minutes  Feels good to be back into yoga.. missed it. Beginner's class but some good stretching, core stabilization and balancing exercises. We did some balancing with ONE eye closed.. never thought of that.. closing just one eye.. good way to start closing eyes.

I think I did the wise thing not to do the NROL Strengh Workout today.

DIET
humm..

BED AT 10h00 PM

TUESDAY,  September 26th 2006
Good day at work

BALLROOM DANCE CLASS  at Le Sodanse
60 mins Samba & Rumba
The steps went well but I have a little "pinch" in my back.. right side.. just below the waist, that really kept me from being at ease with the hip mouvements..

DIET
Back on track

BED AT 10h00 PM but read a while

WEDNESDAY,  September 27th 2006
 

OFF DAY
Still some DOMS from Yoga or from I don't know what.. I've had Muscle aches due to a Cold or the Flu, might be something like that. Anyways, had to take the car to the Garage for ~2 hours after work.. nice walk and supper at the resto reading GEO PLEIN-AIR.. a special on hiking.

READING
Statistics can say anything.. so I take all of this with a grain of salt, yet I can't help but being interested . Besides.. For quite a while now, I've been using the author's way of evaluating if I'm on my way to overtraining, so that caught my eyes as well.

DIET
OK

BED AT 1h30 AM Bad idea to drink coffee at suppertime

THURSDAY,  September 28th 2006

WARM-UP Rowing
5 mins  / AveHR 115 / MaxHR 130

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
5 mins  / AveHR 95 / MaxHR 125
Was really Cheap on these.. only did the first 2, Was too anxious to get into the program

1.  Walking lunges with upper-body twist  10 each side
2.  Lateral lunges with opposite-hand reach and touch10 each side
 

SPECIFIC  WARM-UP
Deadlift  rest 30 secs
5 x BB 45 lbs / 5 x BB  95 lbs

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #9 New Rules of Lifting / Strength 1 : Day 7 of 16, Workout C2, Week 3 ) 
1 h 07 mins / AveHR  112 67%  /  MaxHR 154 92%  / 328 cals / 50 % fat /  16 mins InZone (75%+)

1) Deadlift  rest 180 secs
6 x BB 115 lbs / 1 x BB 185 lbs  / 6 x BB 125 lbs / 1 x BB 185 lbs / 10 x BB 120 lbs /  15 x BB 115 lbs
Was feeling real good on thes. My first 1xBB185 was really perfect!.. really! lol.. my 2nd was a bit wabbly.. but still good..

GRIP : Talking with my boyfriend later.. I realized that when the author of NROL says that with heavier weights we'll have to use the mixed grip he means it will help prevent the bar from rolling out of our hands. When I first read the book, and even when I started feeling my grip wasn't strong enough, I didn't realized that the mixed grip was for this! I don't know.. I thought the mixed grip helped the back or something. Dumb of me But now I'm all excited to try the mixed grip the next time I get the occasion to.

REPS AND SETS (joke) Later in the evening. I said this in a very convincing manner.. to  people at the gym who knew the type of program I'm doing.. and later at home to my boyfriend..

Said seriously: "I finally know why the program makes us do 6-1-6-1-10-15 reps! It's not at all about the big theories in the book! " pause.. look at thier reaction.. they are waiting for the revelation I'm about to make..

so I continue "Nope, it's the fact that with 6-1-6-1-10-15 reps we have to change the 45, 35, 25 pound plates so often (start smiling..)  that we get real strong"  (grin) and I flex my biceps in a pround manner .. *laugh* and they laugh whole heartedly as well 

But joking apart.. it's definately part of the training.. just that I never know how to calulate the "rest" period after working at changing the weights.. so if I have 180 secs to wait.. and spend 120secs at getting set up.. I don't start right away at 180 secs.. just estimate it how I feel.. and how much I've "tired" the muscles I was supposed to rest, and wait a little longer. I think that in a Strength training program, it's better to wait too long, than not long enough.. in an endurance training or fat loss or cardio program it would be different.

Superset rest 90 secs  between sets
2a) Romanian Deadlifts  3 x 10  x BB 115 lbs
Had to re-grip during 2nd and 3rd sets
2b) Static Lunges   3 x 10 each side  x BB 70
Took a pre-fixed BB so only had 70 instead of 75.. but seeing I was still aching à little from last week I couldn't have done more.

Superset with rests between exercises (90 secs)
3a) Good-Morning  2 x 10 x BB 90 lbs
Was suprised at how well these went
3b) Incline Reverse Crunch 2 x 10 on 4th bar
à little hurried.. I had just decided that I wanted to catch the Groupe Fitness class

60 MINS combo AERO and ABS  ~ GROUP FITNESS with Janica (replacing Caroline for 2 weeks)
Aerobics : 35 mins / ABS, Stretch and balancing : 25 mins
total : 60 mins / 366 calories / 40% fat / AveHR 126 75%  / MaxHR 159 95%  / 34 mins InZone (75%+)

Talked with some of the trainers about Periodization Training for Sports by Tudor Bompa. Good exchange of information, both ways. One of the girls (I have to check her name) does Triathlons and was really excited about the book. We'll talk again.

DIET
very good so far today.. more proteins than the previous days..

BED AT 10h30 PM

FRIDAY,  September 29th 2006

MOVING DAY
for my brother's wife's Catering Service.  Afternoon of hard work but I'm only there for today. Have to say again and again that "yes, I can lift that" "no it's not to heavy for me.." but they end up understanding and then I can start having some fun with heavier boxes. Besides, many of them really don't like like going up and down the stairs... so I get to do double from the second story. Lots of chain work as well.. 7 or 8 in a row.. in the stairs.. so lots of twisting and reaching and bending.

DIET
Well deserved Pizza and Beer at supper

planned BED AT 11h30 PM

SATURDAY,  September 30th 2006
OFF DAY

GRAND PRIX RICHELOIS DANCE COMPETITION  AT  DANCE SCHOOL

TRAINING NOTES
I realized today that NROL's "Break-In" was probably the "Anatomical Adaptation" phase talked about in Periodization Training for Sports, an important phase for the tendons and ligaments.. even more than for the muscles.

BED AT MIDNIGHT

DIET
Supper at restaurant .. soupe, chicken kebabs, rice, salade,  little piece of cake.

SUNDAY,  October 1st 2006
OFF DAY

PLANNING
It's not all clear yet as to how I'll do it..but it's getting alot clearer than a year ago! This is the something like what it will look like.

I'm already doing 3 kinds of intervals :
1) 12 secs / 90 secs *intesity zone 1
2) 1 mins / 2 mins *intensity zone 2
3) 3 mins / 3 mins * intensity zone 3
and the "UP" part of my hiking fits into zones 4 and 5..
while the "DOWN" portions fit into zone 6

héhé! I think I'm on the right track The only thing is to find time to do it all regularly.

BED AT 11h00 PM 30 mins later than I had planned.

DIET
humm.. so so.. but delicious Sushi for supper.

MONDAY, October 2nd 2006
In quite good shape for a Monday morning.. It was good to take two days off!.

WARM-UP rowing
5 mins  / AveHR 111 / MaxHR 126

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch 10 each side
3.  Ball Bridge 45 secs / Ruissian Twist  10 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

8 mins  / AveHR 108 / MaxHR 129

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #9 New Rules of Lifting / Strength 1 : Day 8 of 16, Workout D2, Week 4 ) 
1h13mins / AveHR  101 60%  /  MaxHR 152 90%  / 282 cals / 55 % fat / 7 mins InZone (75%+)

Superset with full rest (180 secs)
1a) Chin-Up
6 x BW-60 lbs  /  1 x BW / 6 x BW-60 lbs / 1 x BW / 12 x BW -70 lbs / 
1b) BB Shoulder Press 
6 x BB 60 lbs / 1 x BB 70 lbs  / 6 x BB 60 lbs / 1 x BB 70 lbs / 12 x BB 50 lbs / 
A guy that I had asked to spot me for squats in the past, came to spot me for the Shoulder Presses, without my asking, very nice of him.  His name is Yannick, and later when I said I had to wait an hour before yoga.. he said that his wife just started yoga at a yoga center in town. Hope we'll talk about it next time. Being spotted is absolutety fantastic, even if the spotter doesn't touch at all, just his being there helps ! 

Superset with full rest (120 secs)
2a) DB Bench Press  On Swiss Ball 1 x 8 x DB 30s, 1 x 7 x DB 30 lbs
2b) Wide Grip Cable Seated Row 1 x 10 x 70 lbs, 1 x 3 x 80 lbs, stopped 'cause still too low, 1 x 3 x 105 lbs, coaxed by friend to try 105, to high..  1 x 6 x 95 finally!

3) Lower Body Russian Twist  (rest 90secs 30 secs)  2 x 10 mostly to relax

Had over an hour to wait before yoga.. so I had a soup at Tim Hortons, reading the newspaper. very pleasant.
 
ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie
60 minutes  Excellent class. quite demanding on the legs.. lots of static work, stability, stretching in the sense "sit tall, stand tall, walk tall" as well as "bend and relax". It's good to move in ways we don't usually move.. great for the mobility.

DIET
Gabriel had made a Cesar Salad  and  a fresh fruit salad with cantaloupes and melons from our yard. The salad greens were from our vegetable garden as well. I cooked a piece of steak.
 

BED AT 11h30 PM An hour later than planned

TUESDAY,  October 3rd 2006

BALLROOM DANCE CLASS  at Le Sodanse
60 mins Rumbaaaaa
Was really "dancing" tonight, not just doing the steps..niiiice...

DIET
ok

BED AT 10h30 PM as planned

WENESDAY,  October 4th 2006

OFF DAY
Dentiste.. couldn't do anything afterwards..

DIET
I eat too much when I don't feel well.. I still think that food will make evertything good. I know it's not true.. tomorrow will be better.

OFF TOPIC
I showed Gabriel the big temporary metal crown that the dentiste had put on my Molar. I was all discouraged that it was so ugly, and I didn't want him to get scared if he just saw it without warning in my mouth.. Well.. his reaction was.. (with a smile) "ahh my Seven of Nine!" and a kiss.. WOW.. I'm really the luckiest girl in the world!

BED AT 9h30 PM as planned, really need the sleep.

THURSDAY,  October 5th 2006
work ok. but still not feeling too well from yesterday's dentiste appointement.

WARM-UP Rowing
5 mins / AveHR  101 60%  /  MaxHR 116 69% 

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
8mins / AveHR  108 64%  /  MaxHR 139 83%  / 33 cals / 55 % fat /  0 mins InZone (75%+)

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 20 secs / Ruissian Twist 10 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #9 New Rules of Lifting / Strength 1: Day 9 of 16, Workout A3, Week 4 ) 
1h20mins / AveHR  114 68%  /  MaxHR 156 93%  / 397 cals / 50 % fat / 24 mins InZone (75%+)

SPECIFIC  WARM-UP
Squat  rest 30 secs
10 x BB 45 lbs / 5 x BB  95 lbs / 5 x BB  115 lbs / 3 x BB 145 lbs

1) Squat  rest 180 secs  / tempo : the closest I can get to 301
6 x BB 175 lbs / 1 x BB  195 lbs  / 6 x BB 175 lbs  / 1 x BB 200  lbs  / 10 x BB 155 lbs  /  15 x BB 135 lbs
Not very good form, nor excellent Range of motion.. Really not feeling like I should be at the gym.

Superset rest 90 secs  between sets / tempo : trying my best to maintain 311
2a) Bulgarian Split Squats  2 x 15 ea side; DB 20s / 1 x 15 ea side; DB 15s
2b) 14"  Step-Ups  3 x 15 ea side ; DB 20s 
Was really tired.. all over, not just my muscles. Had to break it up a couple of times to be able to finish it.

Superset rest 90 secs  between sets / tempo : 222
3a) Swiss-Ball  Back Extensions  2 x 10 ; DB 10 with arms extended up front
3b) Swiss-Ball Crunch 2 x 10 ; arms extended in line with ears.  DB 10
Not bad, but nothing to brag about,

Too tired to do either Cardio or Stretching.. but after the shower and getting home.. I feel real good. Glad to have gone to the gym inspite of feeling lousy. I'm real glad that I'll be feeling good when Gabriel comes home from Volleyball.

DIET
ok

BED AT 2h00 AM  4 hours later than planned..

FRIDAY,  October 6th 2006

OFF DAY
Nice chat with friends on IRC .. and did some catch-up sleep in the afternoon. Picked up 3 new smileys to use in the log.. meet Goofy , Confused2   and Chagrin It's good to spend a day at home.

FUNCTIONAL STRETCHING
Read some of the NSCA's Performance Training Journal  as well as my by book on Periodization Training for Sports while doing light static stretching for about an hour. ( That is reading in positions that make me stretch)

DIET
OK..  but have to work on it..

planned BED AT 11h00 PM maybe later

SATURDAY,  October 7th, 2006 

Thankgiving Week-end
 

TRAVEL TO
MONT MÉGANTIC region

car trip 2 hours
camping at Camping Altitude 2000

DIET
motivated..
 

BED AT 9h00 PM

SUNDAY, October 8th, 2006 
Thankgiving Week-end

Parc National du Mont Mégantic
MONT ST-JOSEPH, MONT VICTORIA, MONT MÉGANTIC

With  Gabriel. We had planned to do only Gosford, and do it today, but because of archery hunting season (Moose) today, we couldn't go on the trails. Mont St-Joseph had a really spectacular view.. and Mont Mégantic is so well known for its Astrolab.. now that we've done the trails, we'll have to come back for some star gazing.. (reservations have to be done in advance)

HIKING  start 9 h 15 AM
WEIGHT OF PACSAC : 18 lbs
DENIVELATION  550 m + 350 m.
ALTITUDE  1105 m
TOTAL LENGTH  15,2 km
TOTAL TIME  6 h 30
TEMPERATURE :   18° C It

UP to Mont St-Joseph and Over to  Mont Victoria  
2h45 mins  / 1102 calories / 40% fat / AveHR 131 78% / MaxHR 162  96% / 1h46 mins inZone (75%+)
LUNCH 18 mins
DOWN  and up to Mont Mégantic and walkabout
1h49 mins  / 691 calories / 40% fat / AveHR 128 76% / MaxHR 153  91% / 1h06 mins inZone (75%+)
DOWN  1h44 mins  / 461 calories / 55% fat / AveHR 107 64% / MaxHR 128  76% / 2 mins inZone (75%+)
more later

camping at Camping Altitude 2000 humm that must be 2000 feet.. not meters..

BED AT 9h00 PM

MONDAY, October 9th, 2006 
Thankgiving Week-end

MONT GOSFORD, MONT LITTLE GOSFORD, CAP FRONTALIÈRE
 

Mount Gosford has an altitude of 1168 m and as such is the highest peak in southern Québec. On a clear day as today we could see Mount Washington and it was really awesome. We could see it much more so than in my photo.

With  Gabriel.

HIKING  start 9 h 20 AM
WEIGHT OF PACSAC : 18 lbs
DENIVELATION 500 m + down and up 250 m + 150 + more.. I'll have to check again.
ALTITUDE  1189 m (highest in Southern Québec)
TOTAL LENGTH  17 km
TOTAL TIME  7 h 20
TEMPERATURE :   19° C It

UP to Mont Gosford   1h35 mins  / 566 calories / 45% fat / AveHR 125 74% / MaxHR 146  87% / 51 mins inZone (75%+)
Snak, photos and chat with other hikers 29 mins
DOWN and UP to Mont Little Gosford and Cap Frontière and ( Lunch 20 mins)  forgot to time separately
1h50 mins  / 496 calories / 50% fat / AveHR 109 65% / MaxHR 151  90% / 29 mins inZone (75%+)
DOWN 3h17 mins  / 850 calories / 55% fat / AveHR 106 63% / MaxHR 144  86% / 34 mins inZone (75%+)
more later..

	more later.. ABOVE : Maine, USA is in white.. LEFT : My love .. a wonderful week-end.. BELOW  : Walking on the USA / Canadian border

car trip 2 hours HOME
supper at Lac Mégantic

 

BED AT 1h00 AM  Later than planned but I think it was mostly wishful thinking since I knew I had lots of things to do.

TUESDAY,  October 10th 2006

This morning.. no DOMS at all from the hikes but last night I could hardly stand-up nore sit-down! At 2 AM I woke up for a while and really wondered how I'd go to work this morning. Yet today, everything is fine so I guess it was just Lactic Acid.

BALLROOM DANCE CLASS  at Le Sodanse
60 mins Swing.. That's Triple-Swing for those who know what I'm talking about. and it went great.

YOGA DVD  When I thought the yoga session was cancelled I ordered a DVD, but I just got news that it is backordered for another 4-6! I was supposed to get it this week, and the wait was already long.

DIET
goooood, but I'll start to check very closely what I eat after 9 PM.. I think that's still a problem area for me.

planned BED AT 10h30 PM

WEDNESDAY,  October 11th 2006
Huge day at work.

WARM-UP rowing
5 mins / AveHR  106 63%  /  MaxHR 123 73% 

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
9 mins

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 30 secs / Ruissian Twist 10 each side
4.  Inchworm 8
5.  T-Pushup 5  each side

SPECIFIC  WARM-UP
Bench Press 
10 x BB 45  lbs / should have done 3 x 65 or something like that.. but followed how I felt instead.. NOTE to myself : next time do what is called for.

WORKOUT  Previous workout   ~   Next workout                                                                                                                
(program #9 New Rules of Lifting / Strength 1 : Day 10 of 16, Workout B3, Week 5 ) 
1 h 15 mins / AveHR  98 58%  /  MaxHR 144 86%  / 260 cals / 55 % fat /  4 mins InZone (75%+)

Superset with full rest (180 secs) More like Superset with time to change the weights a take a breather
1a) BB Bench Press  (with spotter) Tempo 311
6 x BB 70 lbs / 1 x BB 90 lbs  / 3 x BB 75 lbs (too heavy) and 6 x BB 70 lbs / 1 x BB 90 lbs / 12 x BB 60 lbs / 
Spotted on the first 2 sets.. tried the 75 lbs alone.. but I had to rest it on my chest and stop.. Steve Lussier came to my rescue. Spotted againg on the 1 rep after that (by Yannick)
1b) BB Bent Over Row   Tempo 311
6 x BB 70 lbs / 1 x BB 90 lbs  (too light) and 1 x BB 95 lbs / 6 x BB 70 lbs / 1 x 100 lbs / 12 x BB 70 lbs / 
Error on the weights for the BB 70.. but still hard work today. Rounded slightly my back at the end of the 100 lbs rep.

Superset with full rest (120 secs)
2a) Close Grip Lat Pull-down  Tempo 311   1 x 8 x 170 lbs / 1 x 8 x 170 lbs
2b) DB Shoulder Press Tempo 311    1 x 6 x  DB 30s / 1 x 8 x  DB 25s
Couldn't get the 30s up at all the second time so I went back down to 25s.

3) Lower Body Russian Twist Tempo 202   rest 90secs  2 x 10 each side x   5 lbs  each leg

PLANNING

DIET
Protein rules again

BED AT 10h00 PM but feel real great.

THURSDAY, October 12th 2006  
Standing and squating alot today (filing) but good day.

60 MINS combo AERO-STEP  ~ GROUP FITNESS with Caroline starting at 6 h 00 PM

Aerobics and Steps : Including agility, plyometrics, coordination and speed exercises
46 mins / 376 calories / 25% fat / AveHR 145 86%  / MaxHR 162 96%  / 43 mins InZone (75%+)

Weights and Stretching
15 mins  

60 MINS BODY DESIGN  ~ GROUP FITNESS with Caroline

Warm-up, Fullbody WO with  High intensity Intervals :  including burpies, 1-hand-on-8"steps push-ups, side jumps, lunges
22 mins / 144 calories / 40% fat / AveHR 129 77%  / MaxHR 156 96%  / 13 mins InZone (75%+)

Elastics workout and abs
27 mins / 98 calories / 60% fat / AveHR 99 59%  / MaxHR 121 72% 

Stretching and relaxation  :  including some balance exercises
15 mins

Absolutely excellent.. love these two classes back to back!

but something bizarre happened twice for a few seconds.. my right leg and hip.. just gave out.. like of total muscle fatigue.. almost fell..  I rubbed below my hip on the side and limped a little and then was alright.. same thing second time. this happened  in the warm-ups of the second class.  I'm going to take a couple days off..

DIET
still going good

BED AT 11h30 PM  ne

FRIDAY,  October 13th 2006

OFF DAY
Worked quite a bit to prepare my next log and  my Fitness Update that I'll probably post around the end of the month.

DIET
very good.. and fish for supper

BED AT 10h30 PM