Index .
 Previous fitness log .
Next fitness log .

SUNDAY,  October 14th 2007

Massif des Monts Sutton / Roundtop
HIKING  start 10h40 AM
TOTAL TIME : 3 h 20 mins
DENIVELATION : 433 m
WEIGHT OF PACSAC : ~13 lbs
WEATHER Cloudy in the morning with muddy trails, Hale at the top. 3°C

With Gabriel, Bernard and Céline.Start at the Parking Lot at Alt 520. (Top of the map)
UP to 953 1h12 mins / AveHR  135 81%  /  MaxHR 158 95%  / 778 cals / 35 % fat /  53 mins InZone (75%+)
LUNCH   20 mins
DOWN including short stop at Lac Spruce
1 h 48 mins / AveHR  105 63%  /  MaxHR 147 88%  / 714 cals / 55 % fat /  6 mins InZone (75%+)

We find a very easy downhill trail, just right for Bernard's knees.

It's hailing when we get to the top.. but we all agree that it's better than rain.

NOTES :
1) There are alot of trails still to explore, including a new one that goes to Dos d'Orignal. (Moose Back)
2) We don't go see the LAC VOGEL , but hear the "Outards" from where we are.. Gaby renames the lake to "lac vos gueules!"
3) I like the way they mark the altitudes at crossings, it's really clear where we're at. (all numbers in Meters of course)
4) Banner picture : from Lac Spruce : very definate "frost line" on the trees at about altitude 750 m.
5) The 1998 Ice Storm spared the valley but hit the region above the altitude 700 m .. lots of signs still visible

DIET
ok

BED AT 11h00  PM

MONDAY, October 15th 2007

5h00 PM STRETCHING 10 mins
Feeling very bloated .. maybe the Ratatouille I ate at lunch.

5h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
52 mins / 421 calories / 40% fat / AveHR 117 81% / MaxHR 166 99% /  20 mins InZone (75%+)
3 mins / Stretching and relaxation
We're almost a reasonable number.. but the class is shortened for evaluation.. I write over and over that we are too many.

 DIET
Bloated..

BED AT 9h00 PM 

TUESDAY, October 16th 2007
Excellent day at work, but there's alot of it..
Gabriel leaves for 3 days in Québec for "Formation — Logic-6"

DAY OFF

BED AT 10h30 PM 

WEDNESDAY, October 17th 2007
Long day at work.

5h00 PM STRETCHING
 20 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
52 mins / AveHR  132  79% / MaxHR  167  100%  / 544 cals / 35 % fat / 35 mins InZone (75%+)
 Regular Warm-up  and abs Workout after. Quite a bit of Cardio tae-boxe

Four corners for time
  1. Shadow Skipping x 10
  2.       Sprint
  3. Frog Jumps x 10
  4.        Sprint
  5. Lunge Jumps x 10
  6.       Sprint
  7. Jumping Jacks x 10
  8.        Sprint
 about 3 times the circuit

Plank / Push-ups / Plank with knee-bends / Push-ups / Plank with leg lift
  1. Shadow Skipping x 10
  2.       Sprint
  3. Frog Jumps x 10
  4.        Sprint
  5. Lunge Jumps x 10
  6.       Sprint
  7. Jumping Jacks x 10
  8.        Sprint
 once the circuit

 Bonus : width-wise suicides for 3 mins.. our choice

Doris and I choose to do 3-3 s / that's like 15 sec /15 sec intervals. I love them, she finds them easy.. but I think she didn't push much.

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
Don't go, 'cause Gabriel is out of town. and we'll catch up easily next time anyways. But watch on TV the Québec version of Dancing with the Stars. (Le match des étoiles)
DIET
Eat Saurcroute at 4h30 pm.. bad Idea, but6 anyways all day I feel just heavy and fat. There! I said it!

BED AT 10h30 PM

THURSDAY, October 18th 2007
Good day at work.

FEW DAYS OFF

 DIET
Departement lunch  and leftover sandwhiches for supper

BED AT 4h00 AM TV..

FRIDAY, October 19th 2007
Tired but ok

FEW DAYS OFF

 DIET
Too much late night

BED AT 1h00 AM Leaky roof problems with late night rain

SATURDAY, October 20th 2007

FEW DAYS OFF

 DIET

BED AT 10h00 PM

SUNDAY, October 21st 2007
Don't feel well.. aching all over at night.. happens often, but don't know what from.

FEW DAYS OFF

 DIET 154 LBS!!!
 Trying, but need to try harder!

BED AT 11h00 PM

MONDAY, October 22nd  2007
Haven't done a Weights WO  and cardio for a long time!

PLANNING

Decide to quit " 5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin " for a while and go individual again. But I'll still be doing " 5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin "  on Wednesdays. AND do P14 that I'll get tomorrow at least twice a week.

 

I color code the logs

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

4h30 PM WARM-UP Rowing
 10 mins / AveHR  121wow! that's hot!

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 9
Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
 39 mins  / AveHR 112  67% / MaxHR  151  90%  / 298 cals / 50 % fat / 8 mins InZone (75%+)
 I do some specific WU on exercises 1 but don't do #5 because the pulleys were taken and I didn't have much time before my cardio reservation.

1) Pulley Squats on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer
Squats tirés au Freedom Trainer  sur Step et Reebok Coreboard
7 x 140 lbs / 4 x 200 lbs /  15 x 260 lbs
NB : Resistance at handle is 1/4 of the weight selected
going good

2) Hip extension followed by knee flexion at low pulley, lying on the floor with heels on Swiss Balll  /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
1 x 15   / 60 lbs

3)  English to come  /
Abduction de la hanche, debout, avec ballon contre le mur
15 secs ea side + 1 x 15 ea side

4)  English to come   /
Adduction de la hanche, couchée avec ballon entre les genoux
15 secs +1 x 15

5)  Horizontal row at low pulley /
Rameur, un bras, poullie basse
1 x 15  ea side x 50 lbs not this time

6) English to come  /
 Flexion Horizontale de l'épaule.. banc incliné
1 x 15 x DB 20s
Arms slightly bent, but OK

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol
7 + 8  x DB 25s

8) Alternating biceps curls , standing on Bosu /
 flexion du coude alterné, debout sur bosu, rond en bas
(1 x 10x  DB 20s / 1 x 10  x  DB 15s )ea arm

9)  Triceps extensions on flat bench, Bar to the forehead  /
 ext du coude, barre au front sur banc plat 
1 x 15 x  40 lbs

10)  Pulley Deadlifts on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer /
Extension lombaire au Freedom Trainer avec step ET Reebok (DLs)
15 x 215 lbs
NB : Resistance at handle is 1/4 of the weight selected
Decided that I was warmed up enough not to do any specific WU .

5h25 PM CARDIO
60 mins  / AveHR  147  88% / MaxHR  160  96%  / 743 cals / 25 % fat / 58 mins InZone (75%+)
Great work-out!
15 mins  : 30-30 sec intervals on Precor EFX 576i / Cross Country Program
20 mins : 43-43 sec intervals on Precor EFX 546 / Cross Training 3  program #4
20 mins : steady  on Precor Cycle846  / Cross country 2 program #2  steady.. but hills are never steady.
Lower the resistance a little so that I maintain closer to 70rpm instead of my usual 60.. just 'cause I feel like spinning.
5 mins  : 30-30 sec intervals on Precor EFX 576i / Cross Country Program

DIET
Desperately trying

BED AT 10h00 PM

TUESDAY, October 23rd 2007
Happy Birthday Massiel!

5h00 PM STRETCHING
 20 mins

5h45 PM BALANCE POD EXERCISES
 20 mins
Waiting for program by Yan. The Balance pods are really good for my left foot (and right). I'll have to look into buying some.

PLANNING

program #14 Pre-Cross-country-ski training / by Yan Fontaine

First x-ski program that Yan does.. but should be good,

Strenght Training :
warm-up  10 mins rowing
all sets and reps 2 x 12  / tempo : CRER 2040 / rest 30-45 secs

1) Step-Ups
2x 12 / DB 25s?

2) Hip extension followed by knee flexion 1 foot on swiss ball  /
Élévation du bassin & flexion du genou : 1 pied sur le ballon Suisse—descendre entre chaque
2x 12 /

3)  English to come soon /
"Skieur" 1 jambe poulie basse
2x 12 / ea side  30 lbs

4)  English to come soon /
Adduction de la hanche, poulie basse, sur tabouret.
2x 12 /

5)  English to come soon /
Flexion épaule à la poulie haute double
2x 12   ea side  / 45 lbs ?

6) English to come soon /
 Pull Over couchée sur Ballon Suisse
2x 12 /   / DB 20 ?

7)  English to come soon /
Front raise debout sur Bossu avec DB
2x 12 / DB 20s ?

8) English to come soon /
 flexion du coude alterné, debout sur bosu, rond en bas
2x 12 / DB 15s ?

9)  English to come soon /
 ext du coude alternée debout au Freedom à E3
2x 12 /  26 lbs ?

10)  English to come soon /
Flexion du tronc sur Bossu suivi de planche abdominal max pieds sur Bossu
2x 12 / 10 lbs  — 1 min ?

11)  English to come soon /
Rotation du tronc debout, pouli moyenne
2x 12 ea side / 30 lbs ?

12)  English to come soon /
 Extension lombaire au Cybex 12, position 2, talons seulement
2x 12 ea side / 112,5 lbs ?

 

PLANNING

PLANNING STRETCHING
 20 minutes
XC-Skiing specific stretching exercises (same as last year)

 

Stretching by Bob Anderson

PLANNING

CARDIO
(on Precor 546) Including 2 x 4 x 1min / 2 mins intervals  with 10 mins steady rowing between sets
same as last year


DIET
Start Weigh-ins again :  on Wednesdays151 lbs

BED AT 10h30 PM

WEDNESDAY, October 24th 2007
I think that the "beginning of the school year" is finally over.. I could actually breath at work today LOL.

5h00 PM STRETCHING
 20 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
52 mins / AveHR  134  80% / MaxHR  165  99%  / 544 cals / 30 % fat / 35 mins InZone (75%+)
 Warm-up by Karine.. I don't like it, but the rest is great! and abs Workout after.

Extra Cardio
  1. Step-Touches
  2. Swings
  3. ??
  4. Football
  5. Heels to ass
  6. High knees
  7. Double side steps
  8. Mini squats
  9. Knee up
  10. Side Lunges
  11. Pneux rapides
  12. Jumping Twists
  13. Skipping
  14. Jumping Jacks
  15. Squat Jumps
8 times (that is .. mostly 8 measures.. so 2 of each =1, or we just continue as long as Amélie tells us to.
  1. Step-Touches
  2. Swings
  3. ??
  4. Football
  5. Heels to ass
  6. High knees
  7. Double side steps
  8. Mini squats
  9. Knee up
  10. Side Lunges
  11. Pneux rapides
  12. Jumping Twists
  13. Skipping
  14. Jumping Jacks
  15. Squat Jumps
16 times
  1. Step-Touches
  2. Swings
  3. ??
  4. Football!
  5. Heels to ass
  6. High knees
  7. Double side steps
  8. Mini squats
  9. Knee up
  10. Side Lunges
  11. Pneux rapides
  12. Jumping Twists
  13. Skipping
  14. Jumping Jacks
  15. Squat Jumps
32 times

 Bonus : length-wise suicides for 2 mins.. our choice

Doris and I choose to do 2-2 s / that's like 15 sec /15 sec intervals.

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
We weren't there last week but it's ok.
TANGO "Tour à gauche en continuité" and fine points of the Triple Évantail
DIET weigh-in  153 lbs
 

BED AT 11h30 PM

THURSDAY, October 25th 2007

DAY OFF

 DIET
Good!

BED AT 11h00 PM

FRIDAY, October 26th  2007
Calm day at work but I have sore eyes that get better  with a  lunchtime rest.

4h00 PM WARM-UP Rowing
 10 mins / AveHR  109 Shows how tired I am from my week. My resting HR just before I start is at 52 bpm!

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 1
Program #14 Pre-XC-Skiing / Yan Fontaine
all sets and reps 2 x 12  / tempo : CRER 2040 / rest 30-45 secs
 1h15 mins  / AveHR 101  60% / MaxHR  144  86%  / 447 cals / 55 % fat / 8 mins InZone (75%+)
 For a first time in a new program.. it goes well. Killer WorkOut

1) Step-Ups 14"
2x 12ea x DB 25s

2) Hip extension followed by knee flexion 1 foot on swiss ball  /
Élévation du bassin & flexion du genou : 1 pied sur le ballon Suisse—descendre entre chaque
1 x 12  straight / 1 x 10 bending + 2 with 2 feet on the swiss ball

3)  English to come soon /
"Skieur" 1 jambe poulie basse
2x 12  ea side  x 35 lbs

4)  English to come soon /
Adduction de la hanche, poulie basse, sur tabouret.
2x 12 ea side  x 30 lbs

5)  English to come soon /
Flexion épaule à la poulie haute double / Freedom Trainer at E3
1x 12   ea side  Alternating x 50 lbs / 1x 12   ea side  Alternating  65 lbs
OUFF!

6) English to come soon /
 Pull Over couchée sur Ballon Suisse
1 x 12 x DB 25   / 1 x 12 x DB 20    

7)  English to come soon /
Front raise debout sur Bossu avec DB
2 x 12  ea side  Alternating x DB 10s

8) English to come soon /
 flexion du coude alterné, debout sur bosu, rond en bas
2 x 12  ea side  Alternating x DB 15s

9)  English to come soon /
 ext du coude alternée debout au Freedom à E3
2 x 12  ea side  Alternating x 50 lbs

10)  English to come soon /
Flexion du tronc sur Bossu  (mains en haut de la tête) suivi de planche abdominal max pieds sur Bossu
1 x 12 x  DB 15   — 40 secs plank / 1 x 12 x DB 10  — 15 secs plank !!
I really didn't think that this would be so hard

11)  English to come soon /
Rotation du tronc debout, pouli moyenne
2x 12 ea side x 30 lbs

12)  English to come soon /
 Extension lombaire au Cybex 12, position 2, talons seulement
2x 12 ea side x 112,5 lbs

DIET
Excellent except for supper after WO.. Eat clean but in bits, could have gone on eating much more.... but stop in time..

BED AT 10h00 PM

SATURDAY, October 27th 2007

DAY OFF

 DIET

BED AT 10h00 PM

SUNDAY, October 28th 2007

DAY OFF

 DIET

BED AT 10h00 PM

MONDAY, October 29th  2007
Fast but not hectic day at work.

4h23 PM WARM-UP Rowing
 10 mins / AveHR  111

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 2
Program #14 Pre-XC-Skiing / Yan Fontaine
all sets and reps 2 x 12  / tempo : CRER 2040 / rest 30-45 secs
 1h22 mins  / AveHR 100  60% / MaxHR  149  89%  / 472 cals / 55 % fat / 7 mins InZone (75%+)

1) Step-Ups 14"
2x 12ea x DB 25s

2) Hip extension followed by knee flexion 1 foot on swiss ball  /
Élévation du bassin & flexion du genou : 1 pied sur le ballon Suisse—descendre entre chaque
1 x 9  straight / 1 x 3 + 9 bending + / 1 x 3  with 2 feet on the swiss ball
Very Bad. I'm Still feeling my hamstrings from Friday's WO..

3)  English to come soon /
"Skieur" 1 jambe poulie basse
2x 12  ea side  x 35 lbs

4)  English to come soon /
Adduction de la hanche, poulie basse, sur tabouret.
2x 12 ea side  x 30 lbs

5)  English to come soon /
Flexion épaule à la poulie haute double / Freedom Trainer at E3
2 x 12   ea side  Alternating x 60 lbs
Evened out the weights from last time's 50-65.

6) English to come soon /
 Pull Over couchée sur Ballon Suisse
2 x 12 x DB 25

7)  English to come soon /
Front raise debout sur Bossu avec DB
2 x 12  ea side  Alternating x DB 10s

8) English to come soon /
 flexion du coude alterné, debout sur bosu, rond en bas
2 x 12  ea side  Alternating x DB 15s

9)  English to come soon /
 ext du coude alternée debout au Freedom à E3
2 x 12  ea side  Alternating x 50 lbs

10)  English to come soon /
Flexion du tronc sur Bossu  (mains en haut de la tête) suivi de planche abdominal max pieds sur Bossu
2 x 12 x  DB 12   — 45 secs plank  — 30 secs plank
12 lbs DB is just fin. arms extended, elbows at ears, so the DB goes back and not just up and down.
Evened out the weights from last time's 15-10.

11)  English to come soon /
Rotation du tronc debout, pouli moyenne
2x 12 ea side x 30 lbs

12)  English to come soon /
 Extension lombaire au Cybex 12, position 2, talons seulement
1 x 12 ea side x 112,5 lbs / 1 x 12 ea side x 117,5 lbs

DIET

BED AT 10h00 PM

TUESDAY, October 30th 2007

4h26 PM CARDIO
40 mins  / AveHR  132  79% / MaxHR  155  93%  / 417 cals / 40 % fat / 31 mins InZone (75%+)
15 mins : Fartlek intervals on Precor EFX 546 / Cross Training 3  program #4
20 mins  : Fartlek intervals on Precor EFX 576i / Cross Country Program
5 mins : steady  on Precor Cycle846  / Cross country 2 program #2  steady.. but hills are never steady.

DIET

BED AT 10h30 PM

WEDNESDAY, October 31st 2007
Halloween.. but not getting costumed up.. no one at work did.

5h00 PM STRETCHING
 20 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
52 mins / AveHR  122  73% / MaxHR  178  99%  / 465 cals / 40 % fat / 23 mins InZone (75%+)
 Short Warm-up, lots of upper body DB exercises, and at the end.. strong abs. Doris did the early class to go out on Halloween.

Partner Steps Challenge
  1. Pneux rapides
  2. Cross over jump squats
  3. Twisting jump squats
  4. Lunge jumps : right foot
  5. Lunge jumps : left foot
  6. Push-ups

With a girl I don't know. 25ish but I did my part. 1 min each exercise. We have to try to be faster and last longer than our partner.  She left the class after the challenge.

 Bonus : width wise assissted suicides

30 secs - 35 secs - 20 secs - 10 secs

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
Goes well, but I must say I'm tired near the end.
MAMBO "Arrêts et tours à gauche"

DIET weigh-in 153 lbs

BED AT 11h30 PM

Week off

THURSDAY, November 1st 2007
Very tired, both from Work and Workouts..
 BED AT 10h00 PM

FRIDAY, November 2nd 2007
HALLOWEEN PARTY at Dominic's house. Costumes, Pumpkin carving, also experiment for the first time  Wii Tennis, Dance Revolution..
BED AT 1h30 AM

SATURDAY, November 3rd 2007
BED AT 11h30 PM Move CLOCK BACK to Eastern Standard Time

SUNDAY, November 4th 2007
Finish setting up the "Tempo" : temporary car shelter for the winter.
 BED AT 10h45 PM

MONDAY, November 5th 2007
Work some on the Basement bathroom, but mostly planning.
BED AT 11h15 PM

TUESDAY, November 6th 2007
Excellent day at work. Boss says I'm doing fine and that feels great!
BED AT 11h00 PM

WEDNESDAY, November 7th 2007
Excellent day at work

5h00 PM STRETCHING
 15 mins

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
51 mins / AveHR  138  83% / MaxHR  159  95%  / 571 cals / 30 % fat / 45 mins InZone (75%+)
 Short Warm-up. 45 mins of alternating aerobics and Weights. hard on shoulders and legs, then 10 mins of killer biceps/triceps and planks with variations.

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
Revision : MAMBO arrêts et tours à gauche / 5e doublée & ciseaux / tour à gauche / tour à gauche / tour à droite / arrêt et poursuite / côte à côte à droite / côte à côte à gauche / tour à droite

PLANNING

Very tired.. specially the last 15 mins in dance class. Too long a day for me, maybe we'll take the Sunday Class instead. I could go to Yoga en Wednesday evening, and Gabriel could go do his floor hockey.

s

BED AT 10h30 PM

THURSDAY, November 8th 2007

DAY OFF

 DIET

BED AT 10h00 PM

Injured

FRIDAY, November 9th 2007
Hurt myself in the afternoon
Hurt my back real bad. Probably at work, opening a door while holding a heavy box. but it only gets real bad at about 6h00 pm.. Ice it twice. Take Robaxacet and go to bed early.
BED AT 7h30 PM

SATURDAY, November 10th 2007

My back still hurts alot. Don't do anything all day. Might as well look a little into what is "Facebook". I've been registered for a couple of weeks but haven't really looked at what it is.
BED AT 10h00 PM

SUNDAY, November 11th 2007
I think that moving a bit, helps the blood circulate and helps the healing process.
 11h30 PM BALLROOM DANCE CLASS  at Le Sodanse
 60 mins 
First Sunday class since we're switching days.. Same stuff as on Wednesday, so it's quite relax for us. Nice groupe. Some familiar faces. I don't do any hips because of my back.
BED AT 8h30 PM took Robaxacet for my back ache.

MONDAY, November 12th 2007
My back is a "little" better but still makes me miserable all day even though I take Ibuprofen.  I hate being at work like this. Fill in a form for "Accident de travail" just in case. Get my Flue Vaccination at St-Hyacinthe Hospital 20$ after work. I'm very lucky and get through in 20 mins, when there was supposed to be a 2 hours wait.
BED AT 10h00 PM take Robaxacet for my back ache.

TUESDAY, November 13th 2007
Go to clinic, get anti-inflammatories and am told to rest (no work) until Monday.  Dr. Pierre Noiseux / Novonaprox-EC 375 mg I thought I'd be ok by tomorrow but yesterday I just got worse, and waiting at the clinic didn't help either. This is bad
BED AT 10h00 PM

WEDNESDAY, November 14th 2007
I feel somewhat like I felt on Monday morning, before I got my back all tired again from work. Luckily I have a laptop to use lying down, the day is VERY long. / Gabriel started at Energie-Cardio in Granby again today.
BED AT 10h30 PM

THURSDAY, November 15th 2007
Much better this morning.. If it hadn't been a Work accident, I would probably have gone in to work (and worsened my back, cause I DO still need the rest). But I'm following the doctors orders, and maybe my ache will completely heel, instead of dragging on like my shoulder à couple of years ago.
RAMBLING
 

SIDE EFFECTS OF NOVONAPROX-EX
One of the possible side effects is headaches.. and I have them. Today  I took Tylenols to counteract the side effects but it got me thinking.. enduring the side effects as much as I could these last days made me rest more.. which is good for my back. However.. another side effect is stomach burns.. and that is very bad.. eating takes the burning sensation away. I have to learn not to eat too much when I'm on anti-inflammatories.

BED AT 10h30 PM

FRIDAY, November 16th 2007
Went to the Pharmacy for a prescription renewal, and noticed that my back still isn't good. I'm sorte of discouraged.. and I think the only reason the doctor didn't prescribe physiotherapy is because the physiotherapists are on strike for what  concerns the CSST..
BED AT 11h30 PM

SATURDAY, November 17th 2007
Feeling better today.. *crossing my fingers*
BED AT 11h30 PM

SUNDAY, November 18th 2007
Feeling good this morning.. Hope it stays like this.
 11h30 PM BALLROOM DANCE CLASS  at Le Sodanse
 60 mins 
Revision : MAMBO, FOXTROT and learn the last part of the TRIPLE-SWING we missed a few weeks ago.
Cette semaine je dois me forcer à ne pas encore aller au gym.. mais j'ai hâte que la vie reprenne plus normalement..
BED AT 10h30 PM

Week off — to make sure my back is good (but go to work)

MONDAY, November 19th 2007
Back at work.. Fragile.. My back starts hurting for a while around 2h30.. but I think it will be ok.
BED AT 10h00 PM

TUESDAY, November 20th 2007
Good day at work.. Feeling my back.. but it's cold and damp.. I think it will  be ok.
BED AT 11h00 PM

WEDNESDAY, November 21st 2007
I'm anxious to get back to training, this has been a very bad month.. patience patience...
Last day of taking anti-inflammatories  Novonaprox-EC 375 mg . I have 20 to spare in case I need them.
BED AT 9h45 PM

THURSDAY, November 22nd 2007
BED AT 9h45 PM

FRIDAY, November 23rd 2007
Tired
BED AT 10h00 PM

SATURDAY, November 24th 2007
Go to Trois-Rivières to visit M & M. We got the book..that I ordered on September 6th.


BED AT 1AM

SUNDAY, November 25th  2007
11h30 PM BALLROOM DANCE CLASS  at Le Sodanse
 60 mins 
Revision : FOXTROT
BED AT 10h00 PM

MONDAY, November 26th 2007
This is bad.. I went to to the gym.. but my shorts were full of detergent.. had been badly rinsed .. so I had to go home.
BED AT 10h00 PM

TUESDAY, November 27th  2007
Slow but tireing day

5h23 PM WARM-UP Rowing
 10 mins / AveHR  117

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 3
Program #14 Pre-XC-Skiing / Yan Fontaine
all sets and reps 2 x 12  / tempo : CRER 2040 / rest 30-45 secs
 1h13 mins  / AveHR 116  69% / MaxHR  156  93%  / 594 cals / 50 % fat / 24 mins InZone (75%+)

1) Step-Ups 14"
2x 12ea x DB 25s

2) Hip extension followed by knee flexion 1 foot on swiss ball  /
Élévation du bassin & flexion du genou : 1 pied sur le ballon Suisse—descendre entre chaque
2 x 12  with 2 feet on the swiss ball
Very Bad.

3)  English to come soon /
"Skieur" 1 jambe poulie basse
2x 12  ea side  x 25 lbs

4)  English to come soon /
Adduction de la hanche, poulie basse, sur tabouret.
2x 12 ea side  x 30 lbs

5)  English to come soon /
Flexion épaule à la poulie haute double / Freedom Trainer at E3
1 x 12   ea side  Alternating x 60 lbs / 1 x 12   ea side  Alternating x 65 lbs
 

6) English to come soon /
 Pull Over couchée sur Ballon Suisse
2 x 12 x DB 25

7)  English to come soon /
Front raise debout sur Bossu avec DB
2 x 12  ea side  Alternating x DB 10s

8) English to come soon /
 flexion du coude alterné, debout sur bosu, rond en bas
2 x 12  ea side  Alternating x DB 15s

9)  English to come soon /
 ext du coude alternée debout au Freedom à E3
2 x 12  ea side  Alternating x 50 lbs

10)  English to come soon /
Flexion du tronc sur Bossu  (mains en haut de la tête) suivi de planche abdominal max pieds sur Bossu
2 x 12 x  DB 12   — 60 secs plank  — 20 secs plank
12 lbs DB is just fin. arms extended, elbows at ears, so the DB goes back and not just up and down.
Evened out the weights from last time's 15-10.

11)  English to come soon /
Rotation du tronc debout, pouli moyenne
2x 12 ea side x 30 lbs

12)  English to come soon /
 Extension lombaire au Cybex 12, position 2, talons seulement
2 x 12 ea side x 117,5 lbs

DIET

BED AT 9h00 PM


WEDNESDAY, November 28th 2007
Feeling sick.. headache all day.. sore throat is getting quite bad.. and right ear is starting to hurt as well
BED AT 8h30 PM

Anti-biotics

THURSDAY, November 29th 2007
Clinic at 5h30 pm..Dr Guy Deslauriers :  20 Biaxin xl 500 mg co  / 100 ml Novobenzydamine Liq (to freeze throat)
BED AT 10h30 PM

FRIDAY, November 30th 2007
Resting to get better
BED AT 10h30 PM

SATURDAY, December 1st  2007
Resting and getting better
BED AT 9h30 PM

SUNDAY, December 2nd  2007
11h30 PM BALLROOM DANCE CLASS  at Le Sodanse
 60 mins 
Revision : FOXTROT New : CHACHA.. variations of things we learned
BED AT 10h00 PM

MONDAY, December 3rd  2007
Schools are closed.. Snow day .. so snowed-in.
BED AT 10h30 PM

TUESDAY, December 4th 2007
Big day after doing nothing for a day...another day of doing nothing.
BED AT 11h00 PM

WEDNESDAY, December 5th 2007
I'm not even sure that the anti-biotics will get rid of my soar throat.and I'm too "rested" to go to bed early.
BED AT 11h45 PM

THURSDAY, December 6th 2007
maybe.. I'll get through this, but I'm tired
BED AT 11h PM

Alpine vegetation can resist  -50° temperatures and over 100 mi/h winds, but not to our footsteps.
 

  Previous fitness log
  Next fitness log
  Index