THURSDAY, October 16th 2008
Starting 4th year of my log this week.

4h18 PM WARM-UP Rowing
10 mins / AveHR  97  60%

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 2
I'm back!

Program #16 Back on Track / Amélie Martin
sets and reps as written  / tempo : CRER 3030 / rest 60 secs
1h11 mins  / AveHR  110  66% / MaxHR  153  92%  / 597 cals / 50 % fat / 18 mins InZone (75%+)

SuperSet :
1) Altertating forward lunges
Fentes avant, alternées, poids dans les mains
2 x 15 / 20lbs
2) Isometric "chair"
Chaise au mur
2x max (75 secs + 60 secs)

SuperSet :
3) hamstrings  English to come
Bassin levé, rouler la barre sous les pieds
2 x 15 / barre de 12 kg
4) hamstrings isometric
Élévation du bassin, couchée au sol, tirer les talons vers les fesses (isométrie)
2 x max  ( 60 secs + 60 secs )

5) English to come
Abduction des hanches avec élastique sous les pieds
1 x max (20 + 20 secs iso + 20 )

5 mins spinning : sprint

SuperSet :
6) pecs
Nitro G : Pecs : DBs on incline bench
1 x 15 x DB 15s  / 1 x 15 x DB 10s
7) Isometric push-up position
Position de push-ups au sol, ramener les mains vers  le centre en poussant dans le sol
1x max (10 secs) / 1x max (10 secs)

8) Poulie pull-down , prone, arms extended
Tirade bras tendus à la poulie haute, petite barre, pronation
1 x 12 x 45 lbs / 1 x 8 x 35 lbs

9) English to come
Élévation latérale, frontale, 1 bras en Isométrie, l'autre dynamique
1 x max ( 5 ea side DB 10s )

5 mins spinning  : sprint

10) Biceps
Flexion des coudes avec poids libres / supination
1 x drop set :  8 x each : DB15s  - DB12s - DB10s - DB8s - DB5s

11) English to come
Extension des coudes à la poulie haute avec corde
1 x drop set : 10 x each : 50 lbs - 40 lbs - 30 lbs - 20 lbs - x lbs

12) Russian Twists with 4kg medicine ball
Russian twists avec médecine balle 4kg
2 x max with 4 kg (25 + 20)

SuperSet :
13) English to come
Balancement des jambes sur banc bleu incliné
2 x max ( 20 + 13 )
14) Plank with elbows on Swiss ball
Planche abdominale les coudes sur ballon suisse
2x max (10 secs _ 15 secs ) !!! I'm dead!

5h34 PM PRECOR 556i Cross-country program
30 mins  / AveHR  136  82% / MaxHR  151  91% / 377 cals / 35 % fat / 27 mins InZone (75%+)
Not up to trying Amélie's Cardio program, but decide to atleast get on the right track. After a minute I feel : "I'm back !"

DIET
Good

BED AT 10h00 PM

FRIDAY, October 17th 2008
DAY OFF

DIET
Very good 

BED AT 11h00 PM 

SATURDAY, October 18th 2008
Tired and depressed.. in bed with flu-like symptoms
DAY OFF

8h00 PM BALLROOM  ~ PRACTICE AT HOME
60 mins 
TRIPLE-SWING and SALSA  

BED AT 11h30 PM 

SUNDAY, October 19th 2008

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
TANGO & MAMBO

5h00 PM Salsa Lady's Styling with Karine ~ (6) ~  on my dance page
60 mins 

BED AT 10h00 PM 

MONDAY, October 20th 2008
Good day at work

4h05 STRETCHING
15 mins

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
54 mins+ / AveHR  121  73% / MaxHR  194  117%  / 541 cals / 40 % fat / 23 mins InZone (75%+)

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
56 mins+ / AveHR  124  75% / MaxHR  193  116%  / 591 cals / 40 % fat / 27 mins InZone (75%+)
Main course : Alternating 4 mins cardio with 4 mins weights 3 times
Very difficult, near the en I just feel like a slug .. in fact.. even more like a dead slug .. nothing left in me

DIET
Doing my best

BED AT 10h30 PM

TUESDAY, October 21st 2008

6h00 PM Salsa Lady's Styling  ~ PRACTICE AT HOME ~ on my dance page
15 mins minimum.. should do more ..

DIET
OK, but ok is never good enough 

BED AT 10h30 PM 

WEDNESDAY, October 22nd 2008
Nice day at work

4h28 PM WARM-UP Rowing
10 mins / AveHR  101  61%

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 3

Program #16 Back in Track / Amélie Martin
sets and reps as written  / tempo : CRER 3030 / rest 60 secs
1h07 mins  / AveHR  103  62% / MaxHR  147  89%  / 485 cals / 55 % fat / 7 mins InZone (75%+)

SuperSet :
1) Altertating forward lunges
Fentes avant, alternées, poids dans les mains
2 x 15 / 20lbs
2) Isometric "chair"
Chaise au mur
2x max (75 secs + 75 secs)

SuperSet :
3) hamstrings  English to come
Bassin levé, rouler la barre sous les pieds
2 x 15 / barre de kg lbs
4) hamstrings isometric
Élévation du bassin, couchée au sol, tirer les talons vers les fesses (isométrie)
2 x max  ( 60 secs + 60 secs )

5) English to come
Abduction des hanches avec élastique sous les pieds
1 x max (20 + 20 secs iso + 20 )

 5 mins spinning  : sprint

SuperSet :
6) pecs
Nitro G : Pecs : DBs on incline bench
15 total  50 - 45 - 35 lbs (Drop set)
7) Isometric push-up position
Position de push-ups au sol, ramener les mains vers  le centre en poussant dans le sol
1x max (10 secs) / 1x max (10 secs)

8) Poulie pull-down , prone, arms extended
Tirade bras tendus à la poulie haute, petite barre, pronation
1 x 15 x 50 lbs

9) English to come
Élévation latérale, frontale, 1 bras en Isométrie, l'autre dynamique
1 x max ( 15 ea side DB 5s ) Lateral
1 x max ( 15 ea side DB 5s ) Frontal

 5 mins spinning  : sprint

10) Biceps
Flexion des coudes avec poids libres / supination
1 x drop set :  8 x each : DB15s  - DB12s - DB10s - DB8s - DB5s
easier than last time

11) English to come
Extension des coudes à la poulie haute avec corde
1 x drop set : 10 x each : 50 lbs - 40 lbs - 30 lbs - 20 lbs - x lbs

12) Russian Twists with 4kg medicine ball
Russian twists avec médecine balle 4kg
2 x max with 4 kg 30 + 30

SuperSet :
13) English to come
Balancement des jambes sur banc bleu incliné
2 x max ( 20 + 20 )
14) Plank with elbows on Swiss ball
Planche abdominale les coudes sur ballon suisse
2x max (7+7 secs  —  20 secs )

5h45 STRETCHING
10 mins

6h02 PM PRECOR 576i Cross-country program with 15-90 seconds intervals
30 mins  / AveHR  134  81% / MaxHR  149  90% / 352 cals / 35 % fat / 27 mins InZone (75%+)
good to get backinto intervals!

DIET
ok

BED AT 9h00 PM

THURSDAY, October 23rd 2008
Féliz compléaños Massiel!

7h00 PM Salsa Lady's Styling  ~ PRACTICE AT HOME ~ on my dance page
15 mins

DIET
a litte too much for supper

BED AT 11h00 PM 

FRIDAY, October 24th 2008
DAY OFF

DIET
ok

BED AT 10h30 PM 

SATURDAY, October 25th 2008
DAY OFF
Early Halloween Party chez Dominique
Pumpkin Carving and Wii Sports

DIET
OK

BED AT 2h30 AM 

SUNDAY, October 26th 2008

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
MAMBO

5h00 PM Salsa Lady's Styling with Karine ~ (7) ~ on my dance page
60 mins 

BED AT 10h00 PM 

MONDAY, October 27th 2008
Start Spanish classes in the afternoon

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
58 mins+ / AveHR  129  78% / MaxHR  202  122%  / 654 cals / 35 % fat / 32 mins InZone (75%+)

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
556 mins+ / AveHR  131  79% / MaxHR  212  128%  / 640 cals / 40 % fat / 27 mins InZone (75%+)
Main course : extra cardio and then extra weights
Very difficult, But feeling good

ACHES AND PAINS
The side of my left foot still hurts when I move sideways.

DIET
very good

BED AT 9h30 PM

TUESDAY, October 28th 2008
WEEK OFF
Early moring to get my car's winter tires on

DIET
bad in the evening.. too tired.

BED AT 11h30 PM 

WEDNESDAY, October 29th 2008
WEEK OFF
 

BED AT 10h30 PM 

THURSDAY, October 30th 2008
WEEK OFF
Spanish classes 4h30 to 6h30 pm

BED AT 1h30 AM 

FRIDAY, October 31st 2008
WEEK OFF

BED AT 11h30 PM 

SATURDAY, November 1st 2008
WEEK OFF  Bad headache all morning.

ACHES AND PAINS
The side of my left foot still hurts when I move sideways.

BED AT 11h30 PM 

SUNDAY, November 2nd 2008
ON INJURED LIST  Can't put any weight on my left fore-foot, I'll go to the clinic tomorrow to get it checked out.

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
TRIPLE-SWING

5h00 PM Salsa Lady's Styling with Karine ~ (8) ~ on my dance page
60 mins 

BED AT 10h00 PM 

MONDAY, November 3rd 2008
ON INJURED LIST

Tendinitis
Doctor Micheline Luneau says it's a "tendinite" . so : NovoNaporx 500mg. 2 each day for 10 days and Pensaid 4 applications a day. I have no idea how I hurt myself.. probably sideways mouvements.. maybe the Salsa..The image is of the right foot. My pain is on the left foot. on the pinky side..

BED AT 10h30 PM 

TUESDAY, November 4th 2008
ON INJURED LIST
Spanish classes 4h30 to 6h30 pm
 

BED AT 9h30 PM but get up later to watch Barak Obama win the USA elections

WEDNESDAY, November 5th 2008
ON INJURED LIST
Dizzy spells.. Come home at 11 am from work and sleep all day. some kind of reation to Anti-inflammatories and being tired

BED AT 9h30 PM 

THURSDAY, November 6th 2008
ON INJURED LIST
Spanish classes 4h30 to 6h30 pm

BED AT 1h30 AM 

FRIDAY, November 7th 2008
ON INJURED LIST

BED AT 1h30 AM 

SATURDAY, November 8th 2008
ON INJURED LIST

BED AT 10h30 PM 

SUNDAY, November 9th 2008
ON INJURED LIST

Mont Saint-Hilaire
HIKING  With Bernard, Céline and Gabriel.
starting and finishing at the P : UP  BLACK, YELLOW,  GREEN trails to DIEPPE,  DOWN  GREEN & BROWN TO LAKE, THEN ORANGE AND BLACK   trails;
2h25 mins  / AveHR  116  70% / MaxHR  227  131%  / 1220 cals / 45 % fat / 43 mins InZone (75%+)
Feeling well but my foot hurts.

BED AT 10h30 PM 

MONDAY, November 10th 2008
ON INJURED LIST

BED AT 9h00 PM

TUESDAY, November 11th 2008
ON INJURED LIST
Spanish classes 4h30 to 6h30 pm
 

BED AT 10h30 PM but get up later to watch Barak Obama win the USA elections

WEDNESDAY, November 12th 2008
ON INJURED LIST

BED AT 10h30 PM 

THURSDAY, November 13th 2008
ON INJURED LIST and have  flu symptoms..
Spanish classes 4h30 to 6h30 pm

BED AT 7h00 PM 

FRIDAY, November 14th 2008
ON INJURED LIST

BED AT 8h30 AM 

SATURDAY, November 15th 2008
ON INJURED LIST and sick in bed most of the day with the flu..

BED AT 10h30 PM 

SUNDAY, November 16th 2008
ON INJURED LIST  My foot still hurts but it's a little better.

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
FOXTROT & RUMBA

5h00 PM Salsa Lady's Styling with Karine ~ (8) ~ on my dance page
60 mins  I should cancel this class, since my left foot really won't be able to take it for quite a while..

BED AT 10h00 PM 

MONDAY, November 17th 2008
Busy day at work

4h25 PM
20 mins PRECOR 546i Cross-country program
20 mins PRECOR 556i Cross-country program
20 mins PRECOR 546 Cross-country program

60 mins  / AveHR  144  87% / MaxHR  160  96% / 830 cals / 25 % fat / 54 mins InZone (75%+)
Not easy, but feels good, even though ALL of my left foot hurts! Excellent intensity!

DIET 161 lbs :(
ok but I've gained alot of weight these past few weeks It will be quite a challenge just to get back to my normal weight.

BED AT 9h00 PM