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.

THURSDAY, November 23rd 2006 
IT'S GOOD TO BE BACK AMONG THE LIVING!

PHYSIOTHERAPY Robert Daigneault
Mostly ultrasounds.. lower back and left hammies tendons that are 99% ok.. but we had the time. .

WARM-UP rowing
5 mins  / AveHR 78 / 46% / MaxHR 96 / 57% 
Came in real relaxed / decided to do my CFOF workout instead of group Fitness Classes so that I'll go more at my own level, since I was off training for over a week.

WORKOUT  Previous workout   ~   Next workout                                                                                                              
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 4 of 16, Workout D1, Week 3 ) 
38mins / AveHR  125 74%  /  MaxHR 159 95%  / 231 cals / 40 % fat /  20 mins InZone (75%+)
Didn't stop much between the exercises

1) Squat to double-arm overhead diagonal wall reach with med ball (or DB)  #82  Rest : 60 secs Tempo : fluid
1 x 30 each side (alternating) x Med Ball 6,6 lbs / 1 x 30 each side (alternating) x DB 8 lbs
Trying to think "endurance"

Superset  rest  : just enough to change places
2a) Dips or assissted dips on Gravitron   Tempo : 3030  BW = 154,4
1 x 15 x -50 lbs / 1 x 15 x -50 lbs
Proper ROM is the key word in my mind , but my tempo was maybe a little faster than I should have
2b) Skier Tempo : 2020
1 x 20 each leg x Ankle Weights 10 lbs  / 1 x 20 each leg x Ankle Weights 10 lbs
On one leg with knee bent, bring other knee to knee then hip abduction like in skating

Superset rest 60 secs  between supersets
3b) BB Shoulder Press  Tempo : 3030
1 x 14 x  BB 45 / 1 x (11+4) x BB 45
3b) Single Leg Trunk Side-Bend with med ball overhead (or DB) #84 Tempo : 2020
1 x 20 each side (alternating) DB 8 lbs / 1 x 20 each side (alternating) DB 8 lbs/
Very difficult balance-wise..

60 secs  between exercises
4) Standing Back Extension  Lift DB from floor, Glutes at wall Tempo : 3030
2 x 20 x DB 40 lbs
Felt good to work the back again, hope I won't regret it tomorrow

STRETCHING
15 mins   
Trying to figure out if my excellent flexability at the Physio's office was just luck.

DIET
grrrr.. gained over 8 lbs in a week! but things will get back to normal now

BED AT midnight 90 mins later than planned
DOMS : Had to Ice my lower back ..

FRIDAY, November 24th,  2006
Feeling still a little stift but not too bad

Mont Saint-Hilaire
HIKING  start 12h57 PM
WEIGHT OF PACSAC : 11 lbs  
Very muddy trail and only 3° C, but absolutely beautiful sunshine and no wind.

Black, Yellow,  Green  trail to Dieppe, starting and finishing at the P
UP 53 mins  /  388 calories / 35% fat / AveHR 138 82%/ MaxHR 156 93% / 46 mins inZone (75%+)
Included three 10 mins intervals with 5 mins "slow downs" First time I try these and it was mostly an experiment, but rather interesting feeling and I'll do it again.
DOWN 50 mins  /  261 calories / 55% fat / AveHR 107 64%/ MaxHR 142 85%

Hadn't done this trail since they completely re surfaced it and maybe even changed it's course at places. I really couldn't recognize 95% of it! It was actually a very pleasant surprise because for years it looked more like a highway than a trail.

DIET 152 lbs, up because I just wanted to feel "well" and didn't care about being "lean"
ok

BED AT 11h00 PM

SATURDAY, November 25th 2006 

YARD WORK
2 x 1 h mostly shoveling and raking gravel and wheelbarrow work
Didn't do it High Intensity.. but strill hurt my chest muscles on the right side while emptying the wheelbarrow once after about 1,5 hours.. continued.. hope it won't be TOO bad tomorrow. I SO hate being hurt..

DIET
more or less.. specially since my boyfriend brought me some cherry chocolates as a feel good desert after getting hurt.

BED AT 10 h30 PM

SUNDAY, November 26th 2006 

YARD WORK
1 h 30 mostly diging border for later work
No DOMS from yesterday, and no chest pain either, but taking it easy even if I'm doing honnest work.

1 h 15 + 15 mins mostly raking gravel
Starting to get sore at same place as yesterday when I shovel the gravel, so I stick mostly to the raking part. Wanted to start again after a break, but it really hurt to much.

DIET
mmm

BED AT 10 h30 PM

MONDAY, November 27th 2006 
It's Open House at work.. lots of noise.. Karaoke just outside my office door (one floor down, but I'm on a mezzanine). Headache all afternoon.

WARM-UP Rowing
5 mins / AveHR  108 64%  /  MaxHR 126 75% 

SPECIFIC WARM-UP  
Good-Mornings : 12 x BB 45

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 5 of 16, Workout A2, Week 4 ) 
1h04 mins / AveHR  118 70%  /  MaxHR 160 95%  / 338 cals / 45 % fat /  23 mins InZone (75%+)

1) Good-Morning  rest 30 secs
1 x 15 x BB 65 lbs / 1 x 15 x BB 75 lbs /  / 1 x 15 x BB 85 lbs
Added a set, so still looking for the right weight. Next time will be good., Also.. I was wondering about my lower back because of the aches last week, bit it "seems" ok.

Superset rest 60 secs  between supersets
2a) Pulls on Freedom Trainer  3  x  20 x 50 lbs
like double poling in xc-skiing
2b) Dynamic Lunge Matrix Combo #20  2 x 36  each leg x  DB 15s,
12 in 3  direction : front, side,  back, with DBs going from hips to knees
MaxHR160 on this. (again). This is a killer Cardio-wise but also for my arms.

Single with 30 secs rest between sets. Tempo 2020
3 1 arm shoulder press combo #20  2 x 17 x DB 15s / 1 x 8 x DB 15s
bring resting DB down on the side to extended arm.at the same time as the other arm is going up.

Superset rest 60 secs  between supersets
4b) Lat pulldown to front  2 x 17 :  60 lbs
4b) Lat pulldown to rear  2 x 17 :  60 lbs
Very tired.. not sure from what.. could me too many things.. ahhhh yes.. and I woke up a 3h30 am this morning, 'til 6.. when I get up at 6h45 .. that didn't help either.

60 secs  between exercises
5b) Front plank 2 minutes
5b) Left plank 1 minutes
5c) Right plank 1 minutes
Last time it was 3-2-2.. but really couldn't today.. chest hurting on the right side from the gravel wheelbarrow incedent. I'm not worried at all.. what's important is that I did my "max" of the day.

ENERGY YOGA 1   ~ GROUP FITNESS with Stéphanie  Nancy
replaced again for today, and this was the last of the session, "maybe" there will be Yoga in mid-January.
30 minutes  they do SB exercises : I go to gym and do stretching Dance style from Bob Anderson's book.
30 minutes I come back to the groupe and join in their stretching
It's not easy stretching after a hard workout, all the muscles are tense.

DIET
Did good. Gabriel il planning to do Metabolism Advantage starting January 8th, and is even  thinking about buying Precision Nuitrition. I'll join him for the diet.. but not sure yet "which" diet.. It will be fun to be dieting / cutting  together.

BED AT Midnight

TUESDAY, November 28th 2006 
Ok day at work

FLU SHOT 4th year.. It's really worth it, I often had complications.

BALLROOM DANCE CLASS  at Le Sodanse
60 mins Mostly Foxtrot
A short revision of the Merengue they did last week when we were absent. We bought the tickets to the Christmas party.. December 17th.. that'll be an enchanted evening for sure.

DIET
Start writing down everything I eat.. not in FitDay.. just a little paper notepad.

BED AT 10h00

WEDNESDAY, November 29th 2006 
Exams all day, but there were alot of cancelations, so rather à slow day. long and boring.

BALLROOM DANCE Practice  
45 mins Mostly Foxtrot at school gym with Gabriel
Had to cut it short because there was an activity in the gym starting at 6 pm.
45 mins Varied  at home, alone (Gabriel has volleyball and floor hockey on Wednesday evenings )
Various balance exercises and foot work .. in dance shoes of course..

Viennese Waltz

What I practiced tonight in the Viennese Waltz is to do the A turn without putting the 2 and 3, so going from A1 with the right foot to B1 with the left. To do this I have to turn on my right heel only, and the B1 step is quite a long one, so I need alot of balance. This goes quite well when I'm turning in the regular direction..(conterclockwise) but when we turn in the other direction.. I really have to fake it. We don't do it often so I really need some practice. NOTE : the feet are really crossed at B2-B3.. it's not an error in the diagram

SIDE-EFFECTS of yesterday's flu vaccin..
I feel a little "fluish"

DIET 150 lbs.. still not going down. Other note next Friday..
ok.. but I hope it will get better.. Gabriel ordered Precision Nutrition..We should get it soon .

BED AT 11h00

THURSDAY, November 30th 2006 
Good day at work, lots of catching up on things that need to be done, fun with the girls at coffee-breaks .

WARM-UP Rowing
5 mins / AveHR  97 58%  /  MaxHR 110 65% 

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 6 of 16, Workout B2, Week 4 ) 
54mins / AveHR  109 65%  /  MaxHR 138 81%  / 244 cals / 50 % fat /  10 mins InZone (75%+)

1) Chin-up and Underhand-grip Lat Pulldown  rest 30 secs Tempo 303 for the Lat Pulldowns
 1 x 20 x  90x lbs / 1 x BW  / 1 x 15 x  95 lbs )
The chin-up place was busy.. so I figured I'd do them later.. not a good idea.. only did 1.. last time I did 2.

Superset rest 60 secs  between supersets
2a) Squats on balance pods with arms above head Tempo 2020
 3  x  15
super-setted with the bench press, it's actually long to keep the arms above the head .. but my balance is good today.
2b) Bench press   Tempo 3030
1 x (10 x  BB 45 / 15 x 50) / 1 x 20 x  BB 50 / 1 x 15 x BB 50   
glad to be up to 3 sets.

Superset with 60 secs rest between supersets.
3a) Skier  Tempo 2020
2 x 20 each leg x Ankle Weights 10 lbs / 1 x 15 each leg x Ankle Weights 10 lbs
on one leg with knee bent, bring other knee to knee then hip abduction like in skating
3b) Lawnmower Pulls to an external rotation #31 Tempo 2020
 2 x 20 x  50 lbs /  1 x 15 x  50 lbs on 4" step so the pulley is lower

60 secs  between exercises
4a) Prone SwissBall Knee Tuck  Tempo 2020
2 x 15
first 15 quite easy, last 5 of second set deadly
4b) Prone SwissBall Knee Tuck  to the right and left
1 x 5 each side

60 MINS combo AERO-STEP  ~ GROUP FITNESS with Caroline starting at 6 h 00 PM
Last class of this session..With my workout just before.. this is definately endurance stuff.
Aerobics and Steps : It's mostly the arms that I tired, but I'm also a little lost in the new routine, since I missed 2 weeks.
BW exercises Including DBs for the biceps and triceps, 45 secs front plank, dynamic side planks
48 mins / 334 calories / 35% fat / AveHR 134 80%  / MaxHR 158 94%  / 35 mins InZone (75%+)
Stretching and relaxation  12 mins


DIET
good. I strarted putting "Do ya wanna be lean?" stickers on food packaging.. as part of my experiment to get in touch with my "inner desire" to be lean.
 

BED AT 12h45 PM got caught up in some photoshop stuff and talking with Gabriel.

FRIDAY, December 1st 2006 

WEEK-END OFF

Go to the gym to make an appointment with Steve Lussier (Chief trainer and Kinesiologist). He'll be preparing my next Program with something for power-endurance training in it.. that I've never done before..  I'll get my new program on December 14th, but I haven't decided exactly when I'll start it yet.. I'm not very advanced in my present program, and besides.. during my "active season" I will be continuing some kind of "maintain muscle endurance" program.. probably a variation of what I'm doing now.

DIET 149 lbs finally down a little, excellent actually since  I'm in my PMS
yup, but dizzy at times..and I still have alot to loose before I'm at what I was last year.

BED AT 10 h30 PM

SATURDAY, December 2nd 2006 

WEEK-END OFF
BUSY DAY

Some lower back pain but it think it's hormonal-girls-stuff..

30 MINS AEROBICS WITH  Sharon Mann ~ At home with Video
Just enough to pirk up my metabolism
Aerobics and Steps : added a few jumps , I'm so terrible at jumps.. of course I didn't do any for about 20 years.. so I have some catching up to do.

DIET
I read the "Do ya wanna be lean?" stickers before eating something.. and today my answer is "yessss"  so I don't eat much of it, if any. But I drank alot of coffee.. decaf after 3 pm.. no sugar, just a drop of 1% milk.. helps me..

BED AT midnight

SUNDAY, December 3rd 2006 

WEEK-END OFF

DIET 149 lbs finally down a little, excellent actually since  I'm in my PMS
My son made pancakes.. hungarian style but with quebec style ham and chesse and maple syrup. I managed to only take two.

planned BED AT 11 h30 PM

MONDAY, December 4th 2006 
Wasn't feeling well.. aching all over for no reason..and more specifically my right chest muscles.. that have been bothering me off and on lately.  wondered how I'do at the gym.

WARM-UP rowing
5 mins  / AveHR 917 / 54% / MaxHR 102 / 61% 

DYNAMIC and SPECIFIC  WARM-UP  

1.  Lateral lunges with opposite-hand reach and touch 8 each side
2.  Lateral SB roll 5 each side
3.  Ball Bridge 30 secs / Ruissian Twist  10 each side
4.  Deadlifts : 5 x BB 45 lbs / 4 x BB 95 lbs

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 7 of 16, Workout C2, Week 5 ) 
52mins / AveHR  115 68%  /  MaxHR 160 95%  / 266 cals / 45 % fat /  19 mins InZone (75%+)
Starting to reallly feel the "endurance" aspect of this program..

1) Deadlifts  Rest : just enough to change the weights. / tempo : trying to do 3030
6 x BB 155 lbs / 2 x 15 x BB 125 lbs /
Was able to finish my second set of 15 this time, with hardly any grip problem.. but did speed up the tempo a little

Superset rest 60 secs  between supersets
2a) Walking lunge with side bend   2  x  15 each leg x DB 20s DB almost touches the floor besides the front foot.
All the DB 25s were used, but couldn't have done 15 ea leg with 25s anyways.. and I want to make it up to 20
2b) Standing Cable Push-Pull Core Rotation  #24   Freedom trainer 1 x 15 each side 50 lbs / 1 x 15 each side 65 lbs
Was a little scared with this supperset because of my right chest muscles aching this afternoon.. but it went well.. though this is to be confirmed tomorrow.. many things seem to go well when I'm warmed up.

Superset rest 60 secs  between supersets
3b) Shoulder Butt Burner #135  2 x 15 each side DB 8s / ankle weights 5 lbs ea
3b) Standing-Weight Shift Triceps Press #136  2 x10 each side  DB 15 / ankle weights 5 lbs ea
These are MUCH harder than I thought they would be wen I planned the brogram..

60 secs  between exercises
4) Hanging leg raise  2 x 10
First 3 in each set with legs straight to hip hight  / then  Knees to waist hight, legs bent at about 130°

STRETCHING
15 minutes
XC-Skiing specific stretching exercises
I laughed a little when I was doing exercises 11-12-13 thinking, "ok, what is this? practice at being flexible enough when I fall?"

Stretching by Bob Anderson

CARDIO (on Precor 546) Including 8 x 1min / 2 mins intervals 
31mins / AveHR  142 85%  /  MaxHR 158 94%  /  27 mins InZone (75%+)
Had alot of trouble getting my HR down between intervals.. probably because I was already tired from the weight training .. but It really felt like a good workout.. I actually did 9 intervals.. but the last one was really too weak to count.

DIET
good
 

BED AT 10h15 PM and sleep like a baby

TUESDAY, December 5th 2006 
Big week at work but I'm taking it in stride, not expecting to do the impossible.

BALLROOM DANCE CLASS  at Le Sodanse
60 mins Tango, ChaCha, Merengue
Good practice, nothing new though.

DIET
Staying at about 1400 cals a day..but not today.. too much for supper.

BED AT 10h30

WEDNESDAY, December 6th 2006 
Good day

BALLROOM DANCE PRACTICE  at a school
1h30 mins Tango, ChaCha, Merengue, Viennese Waltz
Excellent.. both Gabriel and I would have continued.. time passes so fast when we're dancing!

DIET 151 :(
Veryy difficult.. but ok

BED AT 10h30

THURSDAY, December 7th 2006 
The little boss sent me a mail that some work has to be done before Monday, but I had exams this afternoon, and I guess she forgot that I don't work on Fridays.. I answered.. but not sure how it will go. I'll have to try not to worry about it this week-end.

WARM-UP rowing
5 mins  / AveHR 106 / 63% / MaxHR 116 / 69% 

WORKOUT  Previous workout   ~   Next workout                                                                                                              
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 8 of 16, Workout D2, Week 5 ) 
55mins / AveHR  135 68%  /  MaxHR 172 102%  / 381 cals / 55 % fat /  40 mins InZone (75%+)
Just learning how to do the exercises from CFOF.

1) Squat to double-arm overhead diagonal wall reach with med ball (or DB)  #82  Rest : 60 secs Tempo : steady
1 x 30 each side (alternating) x DB 8 lbs / 1 x 30 each side (alternating) x DB 10 lbs / 1 x 30 each side (alternating) x DB 12 lbs
MaxHR up to over 164 but feeling good.

Superset rest 60 secs  between supersets
2a) Dips or assissted dips on Gravitron   Tempo : 2020 BW 153 lbs with shoes
1  x  2 x -20 / 1 x 15 x -40 lbs / 1 x ( 11 + 3 ) x -40 lbs
Proper ROM is the key word in my mind
2b) Skier Tempo : 3030
3 x 30 each leg x Ankle Weights 10 lbs  
On one leg with knee bent, bring other knee to knee then hip abduction like in skating

Superset rest 60 secs  between supersets
3b) BB Shoulder Press  Tempo : as close as I can to 3030
1 x 15 x  BB 45 / 1 x ( 8 + 7 )  x BB 45
3b) Single Leg Trunk Side-Bend with med ball overhead (or DB) #84 Tempo : 3030
2 x 20 each side  DB 10 lbs
These two exercises are a killer for my arms above the head.. not sure how they tie in with xc-skiing.. but they'll help in stuff like home renovating.. we'll be finishing the basement ceiling one of these days.. otherwise.. well the core is working pretty much as well so that's always good.

60 secs  between exercises
4) Standing Back Extension  Lift DB from floor, Glutes at wall Tempo : 2020
2 x 20 x DB 50 lbs
The Glutes are at the wall so that it's only the lower back that works, not the legs nore the glutes.

CARDIO (on Precor 576i) Including 8 x 1min / 2 mins intervals 
31mins / AveHR  147 88%  /  MaxHR 162 96%  / 248 cals / 25% fat / 29 mins InZone (75%+)
Next time I'll do two series of 5 x 1min / 2 mins intervals  with a rest in between.

STRETCHING
30 minutes
XC-Skiing specific stretching exercises and more

ahhhhhhh Man the showers felt good!

DIET
not bad

Emotional Fitness. I feel very weak just now.. My tag line should read "Handle with care" .. Still have alot of work to do on that.
 

OFF TOPIC

BED AT 10h00 PM

FRIDAY, December 8th 2006 
Sunny but cold outside.. -10°C , I thought it would be around -1° C which would have been great for a first winter hike but was looking at tomorrow's forecast by mistake. So I'm switching  my plans for today and Sunday.. I'll go hiking probably on Sunday.

DAY OFF


LOGGING

DIET 151 :(
Gabriel is reading Precision Nutrition and telling me about it.

BED AT 10h30

SATURDAY, December 9th 2006 
Go with Gabriel to his gym in Granby, nice to be together. He's doing NROL Strength 1 workout D, so his sprained ankle doesn't bother him tooooo much.            

WARM-UP Rowing
5 mins / AveHR  100 60%  /  MaxHR 126 75% 

SPECIFIC WARM-UP  
Good-Mornings : 6 x BB 45

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 9 of 16, Workout A3, Week 5 ) 
1h04 mins / AveHR  126 75%  /  MaxHR 163 95%  / 394 cals / 40 % fat /  34 mins InZone (75%+)

1) Good-Morning  rest 60-30 secs
3 x 20 x BB 75 lbs
Asked a guy in the Squat Cage if he had alot more to do.. he said yes, but that he could do it elsewhere That was real nice of him.

Superset rest 60 secs  between supersets
2a) Pulls on Freedom Trainer  2  x  30 x 50 lbs /  1  x  (19 + 11)  x 50 lbs /
like double poling in xc-skiing
2b) Dynamic Lunge Matrix Combo #20  2 x 45  each leg x  DB 15s /  1  x  6  x 15 lbs
15 in each direction : front, side,  back, with DBs going from hips to knees
MaxHR 163 on this. This is a killer, and I was still feeling Thursday's workout.

Single with 30 secs rest between sets. Tempo 2020
3) 1 arm shoulder press combo #20  2 x 15 x DB 15s / 1 x ( 8 +  4 ) x DB 15s
bring resting DB down on the side to extended arm.at the same time as the other arm is going up.

Superset rest 60 secs  between supersets
4b) Lat pulldown to front  2 x 20 :  60 lbs
4b) Lat pulldown to rear  2 x (10 + 10) :  60 lbs
This is really endurance stuff..

60 secs  between exercises
5b) Front plank 2 minutes
5b) Left plank 1 minutes
5c) Right plank 1 minute
I've been shaking all  for a while.. so this is sort of the best I could do.. Didn't have the courage to Max it out.

STRETCHING
10 minutes
Just the minimum.. didn't have time for more

My minute of RANTING

DIET
doing ok

BED AT 9h40 PM  1h20 before planned.. I felt I needed the sleep

SUNDAY, December 10th,  2006
Feeling good.. and eager to go hiking. but I don't want to over doit.

Mont Saint-Hilaire
WINTER HIKING  start 10h47 AM
WEIGHT OF PACSAC : 10 lbs  
Ice level : medium, snow : low, mud : none

Black, Yellow,  Green  trail to Dieppe, starting and finishing at the P
UP 55 mins  / 404 calories / 35% fat / AveHR 139 83%/ MaxHR 162 96% / 47 mins inZone (75%+)
UP 9 mins  / 58 calories / 45% fat / AveHR 126 75%/ MaxHR 141 84% / 6 mins inZone (75%+)
Included three 10 mins intervals with 5 mins "slow downs" But the third one wasn't strong. The 1 lbs winter-soles-with-spikes I have on each boot makes a difference. I even devided the "UP" into two parts.. because the top is in rock formations that I can't really keep up the tempo. So all in all it took me about 10 minutes longer than last time. I did however stop a couple of times to take pictures, even though the trails were not that nice, and nore was the light that good.
DOWN 51 mins  /  229 calories / 55% fat / AveHR 108 64%/ MaxHR 145 86% / 2 mins inZone (75%+)

ABOVE : winter-spikes, These I rented once from Mont-St-Hilaire before buying some, but mine are very simular. ABOVE RIGHT : at the top it was very obvious where the wind came from as one side of trees and stones was dry and ice-less. RIGHT : the trail is much more natural than it was before they re-did it.. even if at times there are "stairs" BELOW RIGHT :  parts of the trail were "bumpy".  The mud had frozen with all kinds of foot-steps in it.. And on the sides there were alot of broken branches.. probably from last week's Ice-Wind storm. BELOW : View from the top. I lived for 14 years just 2 blocks on the other side of that river.. near the right side of the pcture.

DIET 152 lbs, up because I just wanted to feel "well" and didn't care about being "lean"
ok but I really have to make an effort not to eat after 9 PM.. it's not that eating at night is so bad.. it's just that I'm too tired to control what and how much I eat at that time.

BED AT Midnight .1h30 mins later than planned.. stayed up while Gabriel fixed the dishwasher..

MONDAY, December 11th 2006 
Day (week) started off real bad with a co-worker acting like a jackass.. took me all morning to get over it..

WARM-UP Rowing
5 mins / AveHR  106 63%  /  MaxHR 116 69% 

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 10 of 16, Workout B3, Week 6 ) 
58mins / AveHR  112 67%  /  MaxHR 153 91%  / 281 cals / 50 % fat /  13 mins InZone (75%+)

1) Chin-up and Underhand-grip Lat Pulldown  rest 30 secs Tempo 303 for the Lat Pulldowns
2 x BW  / 1 x 20 x  95x lbs / 1 x 15 x  95 lbs )

Superset with 60 secs rest between supersets.
3a) Skier  Tempo 2020
3 x 20 each leg x Ankle Weights 10 lbs
on one leg with knee bent, bring other knee to knee then hip abduction like in skating
3b) Lawnmower Pulls to an external rotation #31 Tempo 2020
3 x 20 x  50 lbs / on 4" step so the pulley is lower
The Bench for exercise 2b was being used so I did this superset before continuing.

Superset rest 60 secs  between supersets
60 secs  between exercises
2b) Bench press   Tempo 3020
1 x 25 x  BB 45 / 2 x 20 x  BB 50  
I always think I'll do lousy on these.. I have to start building confidance..

60 secs  between exercises
2a) Over head Squats   Tempo 2020
 3  x  15 BW with stick only
I need this exercise.. can only do the first 2-3 properly, but I think I need to put it in the stretching section and put something else here.

60 secs  between exercises
4a) Prone SwissBall Knee Tuck  Tempo 2020
2 x 15
These were good stretches ! for the shin spleens I was feeling for yesterday's first "winter" hike (because of ice-soles)
4b) Prone SwissBall Knee Tuck  to the right and left
1 x 7 each side
first 5 easy..

STRETCHING
30 minutes
XC-Skiing specific stretching exercises and more

DIET
I'm reading : Using EFT for weight loss Downloaded the free EFT manual. I'm not ready to by the DVD or anything like that though.

BED AT 11h30 PM an hour later than planned too many things to do..

TUESDAY, December 12th 2006 


BALLROOM DANCE CLASS  at Le Sodanse
60 mins Mambo
Mambo.. just mambo.. more mambo.

ACHES AND PAINS
my thigh is bugging me all day.. I ice it before and after dance class.. Left leg.. about 1/3 of the way up from the knee and slightly on the inside.. the Vastus Medialis (Internus) ??

DIET
good.. but stop at grocery store on the way home.. I hope I can resist.. It made me hungry and it's past 9 PM.. danger.. danger

BED AT 10h30

WEDNESDAY, December 13th 2006 
Good day

BALLROOM DANCE PRACTICE  at a school
1h00 mins Quickstep and Viennese Waltz
We were able to do the Quickstep we learned last summer and mix it in with what we already knew..but we still need practice. In the Viennese Waltz, we practiced turning the opposite way and the "Change of Pace" and "Basic Step" Shadows.

HOME YOGA   ~ Including some other stretching, balance work, and head-stand.
60 minutes I have to at least do some until the classes start agin in mid-January. Mostly focused on what I need the most.

DIET 148 lbs
Veryy  good, even with the salade and ¼ fries at Burger King after. At home, Still trying to enhance the Inner Desire with the "Do you wanna be lean?" stickers. They work when I'm not sick or aching.. then I just don't care. But already the rest of the time is good.

BED AT 11h30 an hour later than planned.. wasn't sleepy.

THURSDAY, December 14th 2006 
Wahou! 1 week left before x-mas vacations.. (since I don't work on Fridays).

Meeting with Steve Lussier for New program
60 mins
Lots of talk but also trying out some of the exercises.

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : Day 1 of 8, Wk 1 ) 
46mins / AveHR  90 54%  /  MaxHR 118 70%  / 126 cals / 60 % fat /  0 mins InZone (75%+)
Didn't do all the exercises since I HAD spent 60 minutes at the gym already, trying out some of the exercises with Steve. We were going to split the WO in two.. but since I only want to do weights twice a week, it's better that I do it as full body workouts. Steve says that for strength or hypertrophy you can work your muscles at more distant times than for power-endurance.

PLAN :
each exercise :  2-3 sets of 12-15 reps at Tempo : 4010
*edit December 19th* I talked with Steve and we had forgotten to talk about the rest periods so I had assumed they were normal.. but now he tells me that I have to rest after each exercise, even Between one leg and the other! Now I understand why this workout was supposed to take 2 hours (on different days).. I'll be able to UP my weights alot.

1) Walking Lunges  
2 x 12 each leg x  20 lbs
Not today, since I know very well what these are.

2) 1 legged Squat  with Swiss Ball on side and  slightly leaning against it.
2 x 12 each leg x  20 lbs
to mimic outwards push of Skate skiing

3) Hip Extention with Leg Curl at the end  / Extention hanche et Flexion du genou (par en arrière) avec poulie basse
2 x 12 each leg x  30 lbs / on chair so that the pulley is lower

4) Single leg raise (hip flexion / Flexion de la hanche (élévation du genou)  
2 x 12 each leg x  40 lbs / on low chair so that the pulley is lower 

5) Close grip DB Press on Swiss Ball / Développé couché, haltère court sur ballon
 2  x  12  x DB 25s
I learned that the SB has to be the 18" (45cm) one so that it is not too wide for the shoulders. The larger SBs make the Bench Press easier than on a real bench.. and that's not what I want..

6)  English to come (Shoulder extension?)  / Extension verticale épaule, poulie haute sur ballon (tirez vers le bas)  
 2  x  12 each side  x 20 lbs

7) DB Front Raise   / Flexion verticale épaule (lever poids libres)
 2  x  12 each side  / alternating sides   x DB 8s

8)  arms extended, pull by flexing elbow) hands facing each other  / Rameur 1 bras, poulie moyen, debout (tirez à l'horizontale)
 2  x  12 each side   x 30 lbs

9)  Alternating DB Curl with hands facing each other / Flexion du coude, prise marteau, alterné
 2  x  12 each side  / alternating sides   x DB 15s
make sure to bring down one hand, before starting the other side.

10)  2 handed DB Kickback  lying on bench  / Kick-back deux mains en même temps,  couché sur le ventre sur blanc plat
 2  x  12   x DB 8s

11)  ABS
2 x 12  x  50 lbs
on abs machine but not today. There was a Standing Med Ball Throw that would have been good.. but it's too technical for me to ask just anyone to help me. Maybe I can do it some times with Gabriel.
 

STRETCHING
20 minutes
XC-Skiing specific stretching exercises and more. Head Stand much easier on gym mat than on yoga mat at home.

DIET
good so far

revised plan : BED AT 1 AM ouch.. I must think that I'm already on vacation.. with Gabriel not going to volleyball and my son phoneing for an hour and the x-mas tree in the livingroom  ready to be decorated.

FRIDAY, December 15th 2006 
Terrible day on the net.

WARM-UP rowing
5 mins  / AveHR 108 / 64% / MaxHR 1182 / 70% 

DYNAMIC and SPECIFIC  WARM-UP  

1.  Lateral lunges with opposite-elbow reach and touch 10 each side
2.  Lateral SB roll 10 each side

3.  Deadlifts : 5 x BB 45 lbs / 4 x BB 95 lbs / 3 x 115

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 11 of 16, Workout C3, Week mixed with P11 ) 
1h01mins / AveHR  120 71%  /  MaxHR 160 95%  / 343 cals / 45 % fat /  26 mins InZone (75%+)
I started my other program but want to finish this one .. at least to Day 12 of 16.

1) Deadlifts  Rest : needed it! not very endurance.. but I worked well.
6 x BB 165 lbs / 1 x 15 x BB 135 lbs /  1 x 15 x BB 125 lbs /
had to re-grip in the 15 reps sets

Superset rest 60 secs  between supersets
2a) Walking lunge with side bend   2  x  18 each leg x DB 20s DB almost touches the floor besides the front foot.
Got to do these in the group fitness room since there was no-one there. Very pleasant.
2b) Standing  Cable Push-Pull Core Rotation  #24   Freedom trainer 2 x 20 each side 65 lbs
The last 5 with my left hand back were maybe too much, I hope I won't regret it tomorrow. I ice my shoulder when I get home.

Superset rest 60 secs  between supersets
3b) Shoulder Butt Burner #135  2 x 17 each side DB 8s / ankle weights 5 lbs ea
3b) Standing-Weight Shift Triceps Press #136  2 x20 each side  DB 15 / ankle weights 5 lbs ea
3b .. that's 40 Triceps presses with 20 each side hip abductions to the side.. (not sure how to say it.)

60 secs  between exercises
4) Hanging leg raise  2 x 10
First 6 in first set with legs straight to hip hight  / then  Knees to waist hight, legs bent at about 130°

CARDIO (on Precor 576i)
 2 x 4 x 1min / 2 mins intervals  with a 4 min cooldown and 5 mins rest between.
12mins / AveHR  138 82%  /  MaxHR 158 94%  / 87 cals / 35% fat / 10 mins InZone (75%+)
12mins / AveHR  140 83%  /  MaxHR 159 95%  / 89 cals / 35% fat / 11 mins InZone (75%+)
I'm trying to perk up the intensity by cutting the intervals in two but it's hard to do after a strength-endurance workout.

STRETCHING
20 minutes
XC-Skiing specific stretching exercises and more

DIET
very good.

BED AT 11h00 PM  Gabriel is at his X-Mas office party, mine was tonight as weel, but I didn't feel like going. I helped him with his Latino costume, I hope he has fun and that I'll get to see pictures! I LOVE YOU SO MUCH Gaby!!
*edit the next day* It turns out that he was a great succes.. called the Ricky Martin of the Computer techs group.!! héhé..

SATURDAY, December 16th 2006 

DAY OFF  
Decorating house for x-mas

MEDICAL STUFF  
Something's wrong.. I'll really have to check soon what's going on. It has nothing to do with diet or muscles. I'll write more when I know what it is.

DIET 148 lbs
Going good, but I feel weak and dizzy. Feel better after a bowl of Quinoa Flakes with a few raisins. Watched the Precision Nutrition DVD with Gabriel.

BED AT 10h30

SUNDAY, December 17th 2006 

Forced DAY OFF  

MEDICAL STUFF  
Spent a good part of the day at the Granby Hospital. I'm reassured about what I don't have.. but will have to see a specialist to find out what I do have. I like the doctor.. Emilie D'avoine.

BALLROOM CHRISTMAS  PARTY AT THE DANCE SCHOOL  at Le Sodanse

Got there just in time for supper and danced alot. A girl from our dance classe said we are wonderful to watch and that she'd love to dance like us. We had fun.

DIET
Full supper but since we danced alot all evening, and there was no late night buffet.. I really don't feel bad about it. 147 lbs

BED AT 1 AM

MONDAY, December 18th 2006 
Felt tired all day because of yesterday.. Took a nap at noon, but that wasn't enough.

DAY OFF  
I rather change my weights day to tomorrow than go to the gym the way I feel.

BALLROOM DANCE PRACTICE  at home
60 mins :  details, weight transfers, timing..

DIET
Very  good

planned BED AT 10h00 I DON'T want to start the holidays tired.

TUESDAY, December 19th 2006 
OK day at work

WARM-UP rowing
5 mins  / AveHR 117 / 70% / MaxHR 130 / 77% 

WORKOUT  Previous workout   ~   Next workout                                                                                                              
(program #10 Conditioning for Outdoor Fitness / Pré-Ski  mls 1 : Day 12 of 16, Workout D3, Week 7 ) 
60 mins / AveHR  118 70%  /  MaxHR 162 96%  / 325 cals / 45 % fat /  22 mins InZone (75%+)

1) Squat to double-arm overhead diagonal wall reach with med ball (or DB)  #82  Rest : 60 secs Tempo : fluid
1 x 30 each side (alternating) x DB 12 lbs / 2 x 30 each side (alternating) x DB 15 lbs
Feeling the weight more than the number of reps.. MaxHr 152.. That's what I want.

Superset rest 60 secs  between supersets Singles only today, because the gym was too busy.
2a) Dips or assissted dips on Gravitron   Tempo : 2020 BW 150 lbs with shoes
1  x  4 x -25 / 1 x 15 x -40 lbs / 1 x ( 10 + 5 ) x -40 lbs
I don't mind the gym being too busy some times.. It adds alot of atmosphere .. and a change from when it's almost empty.

2b) Skier Tempo : 2020
3 x 35 each leg x Ankle Weights 10 lbs  
On one leg with knee bent, bring other knee to knee then hip abduction like in skating
The last ones are real killers. and since it's not SuperSets today.. it's actually less rest in between.

Superset rest 60 secs  between supersets Singles only today
3b) BB Shoulder Press  Tempo : 2020
2 x 15 x  BB 45

3b) Single Leg Trunk Side-Bend with med ball overhead (or DB) #84 Tempo : 3030
2 x 20 each side  DB 12.5 lbs
I'll go back down to 10 lbs next time, and increase the range of motion.

60 secs  between exercises
4) Standing Back Extensions Tempo : 2020
2 x 25 x DB 50 lbs
The Glutes are at the wall so that it's only the back that works, not the legs nore the glutes.

All in all : I didn't have the patience to do Tempo : 3030 much today.

CARDIO (on Precor 576i)
45 mins including :  2 x 5 x 1min / 2 mins intervals  with a 4 min cooldown and 5 mins rest between.
20 mins / AveHR  133 79%  /  MaxHR 159 95%  / 137 cals / 35% fat / 14 mins InZone (75%+)
16 mins / AveHR  142 85%  /  MaxHR 156 93%  / 120 cals / 30% fat / 13 mins InZone (75%+)
I'm not sure if I can really call the last interval of the second set an interval.. but I sure did my best.

STRETCHING
17 minutes
XC-Skiing specific stretching exercises done softly just to relax the muscles from my workout.

DIET
excellent, specially since Gabriel had supper waiting when I came home.

BED AT 11h30 PM an hour later than planned.. just forgot to look at the clock!

WENESDAY, December 20th 2006 
Ridiculously big day at work!

WARM-UP rowing
5 mins  / AveHR 112 / 67% / MaxHR 128 / 76% 

STRETCHING
45 minutes
XC-Skiing specific stretching exercises and alot more. I also tried my head stand again and really got it easily. Next time I want to try it from lying down.. easing up into a head stand without bending the knees. I should be able to do it.

CARDIO (on Precor 576i and 546)
45 mins including 2 x 5 x 1min / 2 mins intervals  with a 4 min cooldown and 5 mins rest between.
18 mins / AveHR  139 83%  /  MaxHR 160 95%  / 127 cals / 35% fat / 12 mins InZone (75%+)
16 mins / AveHR  140 83%  /  MaxHR 157 93%  / 118 cals / 30% fat / 13 mins InZone (75%+)
I thought it would be easier since I didn't have the WO just before like yesterday, but I guess when you give 100% it's just as tough. I did go at higher slope and resistance than yesterday.

X-MAS PARTY AT Energie Cardio Gym 

LEFT : Yan : one of the real popular trainers.. He said my log will surely be a hit if his picture is there lol too bad girls that this is not a blog .. so no comments Amélie : the best and toughest group fitness instructor I've ever seen, but always with the biggest smile that makes us just want to do our best.. She's the one that I was taking classes with in St-Pie just before I joined Energie Cardio. Dany : the gym manager, who replaces absent groupe fitness instructors at times.. She hasn't been at the gym for long but is a real pro. RIGHT : Steve : He's my favorite for program preparations and I really admire his patience and disponibility to answer questions, even when he is busy. He shows a genuine interest in people and in his job. He's speciallizing in rehab now, but will continue to do my programs if I ask him.

DIET
At the gym we had lots of veggies, sushi, fruit salad, mini-muffins  wine and chocolates. I ate very little, just enough to taste things and feel good.

BED AT 12h30 AM Because of the coffee I had at the gym.

THURSDAY, December 21st 2006 
Last day at work .. back on January 8th.

DAY OFF  - maybe more..

MEDICAL STUFF  
I have an appointment to see a specialiste on Tuesday January 30th, 2007, at 10h35.

DIET
very hungry

BED AT 12h30 I don't see the time go by when I'm talking with Gabriel

FRIDAY, December 22nd 2006 
Feeling "off" all day.. alot to do but I don't get it all done.

DAY OFF  

DIET
Bad

BED AT 10h00

SATURDAY, December 23rd 2006 

DAY OFF  

DIET
OK

planned BED AT 10h00