WORKDAY : quiet and easy
FLU VACCINE : at 17h00, 4th year, helps alot.

SBD : right-on until the gym.. had peanuts between the weights and the cardio (not planned) and when I got home I just jumped on .. a can of sardines, a green pepper, 2 tbsp. natural peanut butter, 2 tbsp cottage cheese. It took all my courage to stop ravaging the kitchen. I have to go cook the roast-beef I was supposed to cook yesterday.

WARM-UP : 12 mins at 127 (that gave me the clue that I wasn't feeling very well.. usually it is lower for the same effort)decided to do a 3/4 workout. no guilty feeling about it.

WORKOUT : Previous workout   ~   Next workout                                                                                                               
(program #3 Pre-ski by Amélie Martin -5)

I was feeling in top shape when I got to the gym at 18h00. But it went down from there.. by the time I got home I was feverish (from the flu shot)

1) 2x15 : squats on a Flat Side Up Bosu : went completely down on the squats.. since I dont have weights.. I'm not afraid for my knee. fun.

3) 3x15 withs 20lbs. >skiier> each leg, then change (added another set.. I like them too much.

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

5) 2x15 : Pulls “equivalent to double-poling” / at 40 lbs ( down 5 lbs to get a bit more >umph> into my pulls )


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

7) 2x15 : Bent arm Lateral Lifts / still 7,5 lbs ea (usually do 2x20)

8) 2x20 Walking Lunges /DB 20s /went very well


CARDIO : Eliptical 30 mins. at 130bpm

STRETCHING : just 5 mins.. very frustrating with my shoulder and hammies tendon trouble.

i don't think the calorie counter on a (my) HRM is exact enough to base any kind of calulations on.. but it DOES remind me that it is much easier not to eat a piece of cake or a point of pizza, than to burn it off.

SBD : ok.. had 4 oz orange juice after 1 hour and 1 oz peanuts near the end of the hike



ahhh and the fact that there weren't any leaves left on the trees.. I could see the lake all along that part of the trail, when all summer it is hidden.

WORKOUT : Previous workout   ~   Next workout                                                                                                                
(program #3 Pre-ski by Amélie Martin -6)

9h00 am but.. I'm definately not a morning person :(

1a)2x15 : squats (3-0-3) on a Flat Side Up Bosu
1b)1x15 : squats on ball side.. that side is different, interresting.

2) 3x15 with 20lbs ankle weights >skiier> each leg, then change (3-0-push fast)(knee up front then extend leg while pushing back)

3) 2x15 : Seated Hip Adductions. (3-0-3) / same at 115 lbs

4) 2x15 : Pulls on Nautilus Freedom trainer “equivalent to double-poling” (pull fast-0-3) / at 40 lbs .. good >umph> but had to be real careful of form because of my left shoulder.

5) 2x15 : Swiss Ball Dumbell Bench Press , narrow hold. / 15 lbs ea (2-0-2)

6) 2x20 : Bent arm Lateral Lifts / still 7,5 lbs ea (2-0-2)

7) 2x20 Walking Lunges /DB 20s (step and down=3-0-up=1) my HR goes up to about 155 at the end of these. Luv 'em!

too late for ABS :(

CARDIO : Eliptical 4 mins warm-up + HIITs with my .mp3 timer and music : 5 x (1 min - 2 min recup) + 12 min at 142HR. find those 1 min intervals very VERY hard..

note : when I couldm't do another interval anymore, I though of changing my .mp3 music, so as not to hear the interval timings anymore, but then decided to just use the timings on the recording as visualisation exercise, while I was doing regular cardio. By listening to the timings.. I tried to imagine myself next time doing more intervals.

STRETCHING : just 5 mins..

WORKOUT : Previous workout   ~   Next workout                                                                                                                
(program #3 Pre-ski by Amélie Martin -7)

1) 3x20 : (3-0-3) squats on Bosu : Ball Side Up : other side was getting too easy.. This side is not >harder> than the other was at the beginning but different. =five more in each set for a little more time to play.

3) 3x20 with 20lbs ankle weights. =five more in each set >skiier> each leg, then change.(3-0-push fast-1)(knee up front then extend leg while pushing back) added a little >hold> when my foot was extended back (about 8> from the ground)

4) 20 + 16 : =6 more than monday: Seated Hip Adductions. / same at 115 lbs

5) 2x15 : Pulls “equivalent to double-poling” / at 40 lbs / good >oomph>/ (4-0-1) =longer excentric

6) 2x20 : Swiss Ball Dumbell Bench Press , narrow hold. / 15 lbs ea /=five more in each set

7) 20 x 7,5lbs / 20 x 10 lbs : Bent arm Lateral Lifts at last broke the 7,5 lbs wall /

8) 2x20 Walking Lunges /DB 25s / = DBs up 5ea

9) 2x20 each side, then change : V-up Opposites / not today.. did them but had to cut them up.

10) Plank : 100 secs + 90 secs

11) 2x15, leg lifts and plevic curls : on inclined bench 3rd bar /tempo : 1 for leg-lift and pelvic crunch-up and 3 for pelvic crunch-down and lowering legs. (no change)


CARDIO : Eliptical 40 mins. AveHR 152 / MaxHR 162

STRETCHING : 15 mins.. still have to be very careful with my hammy tendon and shoulder.

30 mins Step-Reebok :
aveHR : 148 / maxHR : 155 / calories : 207 / 25% fat
humm I really felt my yesterday's run.. did I say i jogged yesterday? sorry.. ;) It's just a matter of habit.. I never really >ran> much.. but yesterday my 2nd and 3rd laps.. were quite fast for me..So the Steps seemen higher during the last 5 minutes LOL
Loved it !

15 mins >Bums of Steel> program
I always like those.. Feels good being among the few who find it easy :D , But then.. the only reson I don't suffer through them.. is because I've >suffered> in the past... nothing is free, we all have to work for it.

8 knee push-ups (1-0-1) / 8 toe push-ups, feet apart (1-0-1)
I asked Amélie, my (not personal) trainer, how to switch from knee push-ups to toe push-ups.. and she suggested I start them with my feet slightly apart. The way I guess it works is that : They are quite a bit easier cause we don't have to balance the side wobble with our arms, so we can do alot more.. get stronger, then move our feet together a little at a time. Sort of like starting an exercise with lower weights. I'll try it in my push-ups at home.. / no NOT tonight.. I'm not THAT crazy ;)


~10 mins stretching Yoga style

(later same day)
1 hour PRIVATE DANCE CLASS
Make up class for the one we missed on tuesday. CHA-CHA : lots of work on hip movement and how it affects the legs in the various steps. Some new steps but easy. It's good to be in heels at times :)


SDB : last day of Phase 1. My boyfriend and I celebrated with a Chinese Fondue at home. no rice or bread. Just one cheat.. a glass of Red Wine.

I don't consider regular Carbs intake before workout as cheats.. I really need them. Just an orange juice will help me not get dizzy or too weak.

END of PHASE 1 of South Beach Diet

I definately broke the 136 lbs barrier I'd been at for a long time. and I don't feel as I lost any (much) muscle. The BIA scale was very constant at 18% this summer. It now fluctuates between 14,3 and 16,8.

weight: 132lbs *down 4 lbs
still 5'6>

FEEL GOOD STATS :

left biceps 11¼> *down ½> of granny flab,
right biceps 11½> *down ½> of granny flab
Not a >goal> but definately a good thing


waist 26> *down 1>, not part of my goal, but it's ok
hips 36> *down ½, too bad, but ok


left thigh 21¼> *down ¾> (left leg more developped in fencers)
right thigh 21½ *down ½
This is my main reason for dieting
It's at 135lbs that my thighs usually start slimming down. Now they'll start NOT rubbing against each other when I ski, hike or whatever. Still have more to loose. I AM thinking of getting a caliper so that I am >reasonable> about the whole thing. It's not very good for me to loose much more around the body.
But the >looks of it> (thighs) is a definate good thing as well, I won't deny it but in that departement, there will be no miracles


left calf 14¾> *no change
right calf 14½> *no change
I don't know at what weight I'd start loosing here, but it's ok.


SBD rocks!



But today was rest day.. though I did go see a doctor for something.. and asked him about my shoulder that's still troubling me. He checked me out and listened to my story and told me that it seems that my Bursitis from the fall has healed.. but that I had a tendinites at the top attachement of my biceps from the >contre-coup> (rebound effect?) of the fall. (something like that.. I'm translating from memory)

Anyways.. I have 10 days of anti-inflammatory pills (NOVONAPROX-EC 375 MG /twice a day). And since I told him that usually I react very slowly to anti-infalmatory pills.. he gave me te perscrition to repeat it 6 times.. :eek: I'll be ok with my next 2 injuries as well! OH.. and I do hope they help my hammies tendon as well..

after that.. well.

note : Book (Conditioning for Outdoor Fitness) not arrived / No program from WH in sight yet.


WEDNESDAY, November 23rd 2005
Workday : ok

Gym at 5:30 PM

WARM-UP cycling
18 mins at 110
oups.. too long, was talking with someone

NEW PROGRAM, by Amélie for me.
PROGRAM # 4 ~ Winter Interlude

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #4 Winter Interlude by Amélie Martin -1)

2 sets per Superset

1a) 10 walking lunges DB 25s
1b) 10 backword walking lunges DB 15s
those backwords walking lunges are definately tricky


2a) 10 Leg Press on Nautilus Nitro (3-0-3) @ 260 lbs
2b) 20 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 80 lbs
tried a few differnt weights, so did more reps in the first set but with à little lower lbs..


3) 3 x max Isometric hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
humm last year in Amélie's >Buns of Steel> classes.. my calves would always CRAMP when we did this exercise with someone pulling on our calves.. but with the ball it doesn't happen

4a) max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank with 20 leg lifts (1-0-1)
+
4a) >once again after superset>
Side plank with leg lifts on left side was a toughy to finish, but made it.

5) Vertical Chest Press with narrow hold on Nautilus Nitro (3-0-3) @ 60 lbs

6a) 10 DB Press on Swiss ball (2-0-2)@ 20 lbs ea
6b) 20 Bent arm Lateral Lifts (2-0-2) @ 10 lbs ea
I might just do these a few weeks, didn't want to drop the DB presses right away since I had just upped after a long stall and the Bent arm lateral lifts I want to talk to my physio about.


7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ 50 lbs
7b) 12 Back Extensions on Cybex (3-0-3) @ 100 lbs
I took no chances with the torso rotation.. first time I do those and had no idea what weight to use. Figured I'd get hurt if I start too high.

8) 2 x 20 ½ sit-ups with straight leg lifts Tired.


CARDIO

20 mins stairmaster
20 mins eliptical - Cross country program

AveHR 138

STRETCHING
15 minutes

the 6 exercises Amélie gave me, plus some



It will take a few times to really know if I'm at the right weights.

Please comment or question at will. :D

MONDAY, November 28th 2005

PHYSIO shoulder exercises
7:00 am and 5:00 pm (same 5 exercises both times)

WARM-UP

WORKOUT  Previous workout   ~   Next workout                                                                                                                 
(program #4 Winter Interlude by Amélie Martin -2)

It took a little juggling to get to a gym, but I finally was able to go to the Energie Cardio gym in Granby, at 7:00 PM. They don't have the same machines and everything is set up different so I sort of improvised at times.

1) DB Squats
I found out I can't do BB squats.. my shoulder hurts too much when I try to hold the BB. So DBs for me, but had no idea what weights to try.
I did :
10 with 20s
10 with 25s
2 x 10 single leg split squats 25s each leg alternating sides between sets.
ahhh that was more like it

2) Seated Leg curls on >Atlantis>
2x10 @ 75

3) 3 x max Isometric hold . lying on stomach with knees bent, sm swiss ball between calves and buttocks
same

4a) max Isometric hold . Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank with 20 leg lifts (1-0-1)
+
4a) >once again after superset>
same 5) 7 x 8 Push-ups with legs and arms slightly apart .
Easier than the >real> ones.. but my first attempt at really not doing knee push-ups. I thought I'd be able to do about 3x8.. I could have continued.. Next time I'll try 10-12 reps..

6) 2 x 10 Back extensions Lying on that table hight thingy, with feet hooked, with 20 lbs

7a) 2 x 10 DB Press on Swiss ball (2-0-2)@ 20 lbs ea
7b) 20 + 5!! ?? Bent arm Lateral Lifts (2-0-2) @ 10 lbs ea
Felt a pinch in my soulder, didn't dare continue.


No time for more..

HIITs

on some >Natural Runner> sort of eliptical but not quite, with upper body workout (wanted to note the name but forgot)

5 min warm-up
9 x 15-90
3 x 60-120

Again my Voice-over .mp3s

STRETCHING Mostly PNF stretching. fencing lunge stretchs those are the stretchs I learned to do the splits with, without really trying to.. when I was around 20. One day I just noticed I could do the splits on both sides real easily. But that is one thing that will not come back, had other priorities for too long.. lost it all.

WARM-UP cycling
18 mins at 116
again too long asking questions to a trainer, but maintained my HR this time.

WORKOUT Previous workout   ~   Next workout                                                                                                                 
(program #4 Winter Interlude by Amélie Martin -3)

Some changes but still haven't talked with Amélie.

X) not doing the walking lunges anymore

1) 2 x 10ea single legged split-squats with 25s
same, but I'm proud of these, and like the fact that they make me work on my balance. :)

2) 2 x 10 Seated Leg Curls on Nautilus Nitro (3-0-3) @ +10 = 90 lbs
didn't superset these two, because it would have been complicated.


3) 3 x 30 secs. Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks

4a) 30 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank with 20 leg lifts (1-0-1)
+
4a) >once again after superset>
Side plank with leg lifts easier than last week

5) Vertical Chest Press with narrow hold on Nautilus Nitro (3-0-3) @ +5 = 65 lbs

6a) 10 DB Press on Swiss ball (2-0-2)@ 20 lbs ea
6b) 20 Bent arm Lateral Lifts (2-0-2) @ 10 lbs ea
same


7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ +40 = 90 lbs
I knew I was to low last time.. but didn't want to take a chance hurting my back. This week was more interesting :)
7b) 12 Back Extensions on Cybex (3-0-3) @ 100 lbs
would have liked to to the back extensions like on monday but the gym doesn't have that table thingy to lie on. (what's it called?) Trainer said to use swiss ball.. but I didn't like it with weights.

8) 2 x 12 (did too many last week) ½ sit-ups with leg extensions
Trainer says to really >relax> the abs muscle between each on.


CARDIO

20 mins eliptical - Cross country program
20 mins stairmaster - level mostly 8
reverse order from last week
AveHR 146

STRETCHING
20 minutes

the 6 exercises Amélie gave me, plus some more *mostly PNF-style

the 5 PHYSIO exercises as well

WARM-UP cycling
18 mins at 116
again too long asking questions to a trainer, but maintained my HR this time.

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #4 Winter Interlude by Amélie Martin -4)

1) 2 x 10ea single legged split-squats with 25s
same

TWICE :
2a-first time) 10 Leg Press on Nautilus Nitro (3-0-3) @ + 40 = 300 lbs
2a-second time) 10 Leg Press on Nautilus Nitro (3-0-3) @ + 20 = 320 lbs
My right hammies tendon is still holding me back.. when it hurts, I do the leg press mostly (75%?)with my left leg
2b) 2 x 10 Seated Leg Curls on Nautilus Nitro (3-0-3) @ +5 = 105 lbs


3) 3 x + 15 secs = 45 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks

TWICE :
4a) + 15 secs = 45 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank with 20 leg lifts (1-0-1)
+
4a) >once again after superset>
by mistake did first 10 Side planks on hand instead of elbow

5) Vertical Chest Press with narrow hold on Nautilus Nitro (3-0-3) @ +5 = 65 lbs

TWICE :
6a) 10 DB Press on Swiss ball (2-0-2)@ 20 lbs ea
6b) 20 Bent arm Lateral Lifts (2-0-2) @ 10 lbs ea
same, Physio's orders not to do more as long as I'm on anti-inflammatories, but.. couldn't anyways LOL

TWICE:
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ +40 = 90 lbs
same
7b) 12 Back Extensions on Cybex (3-0-3) @ 100 lbs
same

8) 2 x 12 ½ sit-ups with leg extensions
realized I was a bit sloppy on those, wasn't concentrating on them

STRETCHING

15 minutes
including 5 PHYSIO exercises

It was real nice to have time to do them before the cardio.


CARDIO
60 minutes EFX cross training program #2
AveHR 138, MaxHR 155
6 hills.. cross ramp 4 to 16 , resistance 8
I think it's the first time I do the 60 minute cardio after a weights program, but it went well

MONDAY, December 5th 2005

PHYSIO exercises in my office at noon

Gym at 4:15 PM

WARM-UP cycling
10 mins at AveHR 93
couldn't get my HR up the first 5 minutes.. Lazy? Sleepy? Still got at least a 5 min proper warm-up

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #4 Winter Interlude by Amélie Martin -5)

1) 2 x 10ea single legged split-squats with 25s
same

TWICE :
2a) 10 Leg Press on Nautilus Nitro (3-0-3) @ 320 lbs
2b) 10 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 105 lbs
same

3) 3 x 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
added 15 secs ea.


TWICE :
4a) 45 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank with 20 leg lifts (1-0-1)
+
4a) >once again after superset>
same

5) 3 x 8 toe push-ups with arms apart but feet together
first time I manage to do them feet together (I mean since recently)

TWICE :
6a) 10 DB Press on Swiss ball (2-0-2) @ 20 lbs ea
6b) 20 Bent arm Lateral Lifts (2-0-2) @ 10 lbs ea
same, Physio's orders not to do more.

TWICE:
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ 90 lbs
7b) 12 Back Extensions on Cybex (3-0-3) @ 105 lbs
+ 5 lbs to back extensions


8) 2 x 12 ½ sit-ups with leg extensions
good form

STRETCHING

10 minutes
including 5 PHYSIO exercises

CARDIO
35 mins total including :
warm-up ~5 mins
13 x 15 secs sprint at over 20 METs / 90 secs recuperation
1 x 15 secs sprint at 19,8 METs / 90 secs recuperation
cooldown ~5 mins

AveHR 143 / MaxHR 162

I'm really learning to go all-out for a sprint. The last 6 times my HR didn't go down under 145 but it was ok.. felt good. on the last one.. I don't even know WHAT was lacking.. the legs or the heart.. so probably both. But I felt good after the cooldown.

I like this way of logging 'cause I can get the big picture of my month at a glance.. The green
squares are where I upped the weights or the reps or sets.

1) Single legged DB Squats 2x10 with 25s


SUPERSET :
2a) Leg Press on upwards slanted Atlantis 2x10 180lbs
2b) Seated Leg curls on >Atlantis> 2x10 @ 75
very different from the machines at the St-H Gym


3)Isometric hold 3 x 60 secs
lying on stomach with knees bent, sm swiss ball between calves and buttocks

SUPERSET
4a) max Isometric hold 3 x 60 secs
Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank 2 x 20 leg lifts


5)Toe Push-ups with legs together but arms slightly apart 3 x 8



6)Back extensions on Atlantis Roman Chair 2 x 12 with 20 lbs

SUPERSET
7a)DB Press on Swiss ball 2 x 10 with 20s
7b)Bent arm Lateral Lifts 2 x 20 with 10s


8)1/2 sit-ups with straight leg lifts 2 x 12


CARDIO

20 mins Star Trac >Natural Runner>
20 mins StairMaster FreeClimber


STRETCHING
10 mins regular
5 PHYSIO exercises for shoulder

24 STOP AND GOs on the way up (photography)

AveHR 117, MaxHR 155
Total time : 2h47
In-zone : 54 minutes

MONDAY, December 12th 2005

Gym at 4:30 PM

WARM-UP cycling
10 mins at AveHR 112

WORKOUT Previous workout   ~   Next workout                                                                                                                 
(program #4 Winter Interlude by Amélie Martin -7)

1) 3 x 8ea single legged split-squats with 30s
+ 5 lbs ea DB.. Some people call them Bulgarian .. but I'll stick with the ExRx.net names when I can.

TRHEE TIMES :
2a) 8 Leg Press on Nautilus Nitro (horizontal) (3-0-3) @ 330 lbs
up 10 lbs
2b) 8 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 110 lbs
up 5 lbs

THEEE TIMES
3a) 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
3b) PHYSIO shoulder exercise
not really a Super set but doing something during the resting time.

THREE TIMES :
4a) Side plank with 20 leg lifts (1-0-1)
4b) 60 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
+
4a) >once again after superset to total 2x20 each leg>
I was already doing the Max hold 3 times.. but added 2 sets of side planks


THREE TIMES :
5A) 8 toe push-ups with arms apart but feet together (ACTUALLY .. 2x8 then 1x15)
5b) PHYSIO shoulder exercise
as exercise 3.. not really a Super set but doing something during the resting time.

TWICE :
6a) 12 DB Press on Swiss ball (2-0-2) @ 20 lbs ea
did 2 more each set.
6b) 20 straight arm Lateral Lifts (2-0-2) @ 7,5 lbs ea
same, Physio's orders not to do more. so I went down on the lateral lifts but did them straight armed.. had to break them up a little, 20 was too long.

THREE TIMES
8a)12 ½ sit-ups with leg extensions
added a set
8b) PHYSIO shoulder exercise
as exercise 3 and 5.. not really a Super set but doing something during the resting time.

CARDIO
30 mins total including :
~3 mins warm-up
3 x 180 secs at 13 METs / 180 secs recuperation but staying aerobic.
~9 mins continued steady cardio
AveHR 144 / MaxHR 164 / 27 mins in-zone
This is the last interval kind from the xc-skiing page that I hadn't tried yet. It really hits the spot! (proof : I could only do 3x !! ) I can really imagine this being usful in xc-skiing .. I'll do the same next Monday.. but I think I'll work some of these in, in my 60 mins cardio on Thursday.

AFTER CARDIO !

TWICE:
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ 75 lbs
glad I got it done but -15 lbs was enough..
7b) 12 Back Extensions on Cybex (3-0-3) @ 110 lbs
+ 5 lbs

STRETCHING

15 minutes but not PNF.. (to tired to do that type)

WEDNESDAY, December 14th 2005

I was feeling just fine..

I knew that my legs could  do the 3 x 8 with 30's single leg split squats and so I did..

but what I hadn't figured is that my right elbow lateral épycondilites (tennis elbow)  from past march would come back to haunt me :/
*EDIT*  My physio told me a few days later, that it couldn't have been that. (see December 19th)

and to think that just a little earlier I wrote to someone :

*EDIT* hey.. I forgot to log the workout that I DID do! LOL oh well. it was about 60% of my regular WO.

THURSDAY, December 15th 2005

No cardio, no nothing.. wore the  the epi. cond. band all day at work.. but the thing still hurt.

I doubled the anti-inflammatories dose at supper. After supper I did the three sets of exercises.. for my shoulder, my butt  and my elbow.

I really feel lost.