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STATS  

AGE : 52 today finally playing with a full deck of cards!
HEIGHT : 5'6"
WEIGHT : 133

RESTING HEART RATE in the morning : 47
MAX HEART RATE  estimate : 180

180 - Resting HR x % + Resting HR =
CARDIO  at 60% : 126
CARDIO at 80% : 153
InZoneHR = 125 +

MEASUREMENTS
Arms : 11" relaxed, 12" flexed
Waist : 26"
Thighs : 21" relaxed
Calves : 14,5"

RECAP
Favorite sports : hiking, xc-skiing, ballroom dancing

 

  
     

     
 

 

 

I'm still color coding to these  logs
as to my Excel logs..
ooo Lowered  weights,  reps or sets
ooo Upped  weight, reps or sets
ooo Pleasant surprise

WEDNESDAY, January 25th 2006

Starting PROGRAM # 5

WARM-UP cycling
12 mins at AveHR 118 / 64 calories

WORKOUT Previous workout   ~   Next workout                                                                                                                 
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -1 )

first time try-out with low weights
epc tempo at 3-0-3,  30 secs between sets when not alternating sides.

1)  Forward Lunge with DB  bicep curls,  2 x 15 ea  DB 5s that's 60 curls,..I'll see tomorow if I chose rights

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 15 ea DB  10s

3)  Hip extensions on swiss ball  2 x 15 

4)  Pulley / Cable Row on swiss ball  2 x 15 @ 30 lbs 

5)  Staggered stance cross diagonal row with DBs  2 x 15 ; DB 8  I'll have to check my book to see if I did them right, I sort of forgot exactly what Amélie had said.

6) DB flat Bench Press with elbow away from body 2 x 15 ; DB 12,5s *first time with elbows away from body

TWICE
7)  Lateral DB Raise with straight arms 2 x 15 : DB 5s *dangerous for my left shoulder
8)  Front DB raise with straight arms, back against wall 2 x 15 : DB 5s *dangerous for my left shoulder

9)  Dips 15-8-4-3 (instead of 2x15) assissted @ (133) -60 lbs just starting these

TWICE
10)  DB palms-up Wrist curls  15 with DB 5s *careful with right elbow
11)  DB palms-down  Wrist curls 15 with DB 5s *careful with right elbow second set at 11+4

12) Squat to double-arm overhead diagonal wall reach with Medicine ball 2 x 15 ea side , 4 kg *careful   with my left shoulder  my shoulder did ok, and I really liked this exercise

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground  15 feet at 6" from ground
14) Hold crunch postion with hands at ears and legs on the ground  :  hold 2 mins my max

Total time 1h15 mins

CARDIO ~ HIIT on  Precor  Precor546
40 mins total including :
6 x 3 mins-3mins
HIITs at resistance 10 ~ cross-ramp 10 ~ HR around 155
Recuperation at  resistance 6~ cross-ramp  6 ~ HR goes down slowly to 140-138
AveHR 140 / MaxHR 157 / 38 mins inZone / 299 calories / 35% fat

STRETCHING
20 minutes
and YES.. I changed my t-shirt and wore an sweat-top not to be cold after the cardio
 

 

NUTRITION LOG WEEK 3

THURSDAY, JANUARY 26th 2006

CARDIO ~ 60 minutes
20 minutes Reebok Body Trec : Hymalayan Trek Level 4   first time I try the Body Trec.
20 minutesCross Ramp Program #2 on  Precor EFX 576i   Resistance 8
20 minutes Cross Ramp Program #2 on  EFX 546,  at Resistance 8
AveHR 141/ MaxHR 201 must be an error / 56 mins inZone / 459 calories / 30% fat
I only had my HIIT .mp3s with voice over with me, so I added some intervals naturally.

STRETCHING
10 minutes
actually it was more like trying to stretch my toes without getting cramps in my calves and hammies because of all the elipticals
  

YOGA ~ LEVEL II ~ GROUP FITNESS with  Jacinthe's yoga teacher (Jacinthe is absent)
60 minutes
first time I try this class. I think that it's very good for me to move a little without running-shoes.
 

FRIDAY, JANUARY 27th 2006

XC-SKIING PRIVATE LESSON ~ 60 minutes with Sylvie Girard

At the Parc des Salines in Saint-Hyacinthe
The aim is to  fine-tune some of my technique and put me in the right direction as to what to practice most and it was totally, fantastically reached.  Sylvie Girard, the trainer from Montéréski  was really encouraging that I have a excellent glide and weight transfer and alot of qualities.   I learned of changes in technique since the time when I skiied and some things I could do more consistangly. After the lesson we jotted down 9 specifique things to practice :

1) hips in front of foot
2) extend hips towards the front, not side, even during weight transfer
3) like a string pulling at the chest
4) weight transfers start more from the hips less from the shoulder
5) after a stride place the foot in front of other foot
6) hands not higher than the belly button
7) stick the pole at the level of the heal (not the toe)
8) extend the arm more consistantly completely to the back
9) poles held more firmly and between 3-6" from the skiis.

and some exercises :

1) skiing without poles
2) straight legged double pole push without poles!
3) long glides on one foot
4) skiing with same foot in front
 

 

DANCE EVENING
 

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata

Do-Ré-Mi Stardust
Just had time to change quickly after the xc-ski lesson and grab something to eat before going to dance. Talked about the lesson alot on the way to Montréal. I was really excited.

SATURDAY, January 28th 2006

WARM-UP cycling
12 mins at AveHR 125

WORKOUT    Previous workout  ~  Next workout                                                                                                                (program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -2 ) 

epc tempo at 3-0-3,  30 secs between sets when not alternating sides.

1)  Forward Lunge with DB  bicep curls,  2 x 15 ea  DB 7,5s

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 15 ea DB  7,5s had to lower weigts cause I wasn't doing them right. I have to start with DBs at waist level and lower them.

3)  Hip extensions on swiss ball  2 x 15 

4)  Pulley / Cable Row on swiss ball  2 x 15 @ 35 lbs 

5)  Staggered stance cross diagonal row with DB   2 x 15 ; DB 7,5 I WAS doing these right.

6) DB flat Bench Press with elbow away from body 15@ DB 12,5s then  15@ DB 15s


7)  *dangerous for my left shoulder had to skip these because of my right elbow!!!
8)  *dangerous for my left shoulder had to skip these because of my right elbow!!!

9)  Dips  2x15 assissted @ (133) -60 lbs didn't have to split the second set this time

TWICE
10)  DB palms-up Wrist curls  15 with DB 3s *careful with right elbow
11)  DB palms-down  Wrist curls 15 with DB 3s *careful with right elbow second set at 11+4

12) Squat to double-arm overhead diagonal wall reach with Medicine ball 2 x 15 ea side , 4 kg went well

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground  15 feet at 6" from ground
14) Hold crunch postion with hands at ears and legs on the ground  :  hold 2 mins my max

CARDIO ~ My son came for the week-end for my birthday.  We were  supposed to go to ST-Hilaire , but he arrived later than expected (from going to do the groceries with my boyfriend, while I was at the gym)  so we put it off 'til tomorrow. The reason he arrived later.. was because he decided at the last minute to buy me a COMPUTER for my birthday!!! !!! I think my heart got quite a WO when I saw the gift! LOL

SUNDAY, JANUARY 29th 2006

DAY OFF ~ 60 mins Winter walk at St-Hilaire with my son.

MONDAY, JANUARY 30th 2006

WARM-UP
Rowing Machine Concept2 Still getting used to the machine.. every 2 mins I go a little faster.
12 minutes / AveHR 123 / MaxHR 153 / 73 calories

ARMS
3 x 15 Push-ups
2 x 15 assissted @ (133) -60 lb

BUNS OF STEEL ~ GROUP FITNESS with Amélie
 29 mins cardio AveHR 147 / MaxHR 217? / InZone  25 mins
26 mins glutes / abs / hammies / quands  / lower back
3 mins stretching
 

An example of the kind of BW squats we do here is :
Pyramid up to 10 of "down to Parallel " 3-0-3  squats,
with 8 quick small squats (bouncing from 120° to 90° ) in between. That looks like this :

1 slow squat
8 bouncing squats
2 slow squats
8 quick bouncing squats
3 slow squats
8 quick bouncing squats
etc up to 10 slow squats




STRETCHING
20 minutes
Did  PNF for alot of the stretches

 

TUESDAY,  JANUARY 31st 2006


BALLROOM DANCE CLASS
1 hour  Mambo

WEDNESDAY, February 1st 2006

WARM-UP cycling
12 mins / AveHR  118

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -3 )
  1 hour 16 mins  

epc tempo at 3-0-3,  30 secs between sets when not alternating sides.

1)  Forward Lunge with DB  bicep curls,  2 x 20 ea  DB 7,5s

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 20 ea DB  7,5s

3)  Hip extensions on swiss ball  2 x 20 

4)  Pulley / Cable Row on swiss ball  2 x 15 @ 40 lbs 

5)  Staggered stance cross diagonal row with DB   2 x 15 ; DB 15

6) DB flat Bench Press with elbow away from body  DB 15s 20 + 30 ok, we all know what that means..

TWICE
7)  Lateral DB Raise with straight arms 2 x 15 : DB 5s was ok but, my right forearm hurt
8)  Front DB raise with straight arms, back against wall 2 x 15 : DB 5s was ok but, my right forearm hurt

TWICE
10)  DB palms-up Wrist curls  15 with DB 2,5s +15 with DB 5s  *right elbow ok for this one I think
11)  DB palms-down  Wrist curls 15 with DB 2,5s +8 with DB 5s   *careful with right elbow

9)  Dips  : 15 assissted @ (133) -60 lbs ; 14,5 assissted @ (133) -50 lbs

12) Squat to double-arm overhead diagonal wall reach with Medicine ball 2 x 15 ea side , 6 kg went well

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground  20
14) Hold crunch postion with hands at ears and legs on the ground  :  max hold 2,5 mins

CARDIO ~ HIIT on  Precor  Precor546  + Precor544
40 mins total including :
6 x 3 mins-3mins
Recuperation at  resistance 6~ cross-ramp  6 ~   HR goes down in about 90 secs to 125! for all but the last time
AveHR 136 / MaxHR 158 / 27 mins inZone / 272 calories / 35% fat
It's because my HR is going down faster  that my AveHR  and inZone time is lower.. so that is NOT bad.

STRETCHING
20 minutes
mostly legs apart, and bending forword (I'll edit when I check which muscles those are)

THURSDAY, February 2nd 2006

CARDIO ~ 60 minutes
20 minutesCross Ramp Program #2 on  Precor EFX 576i   Resistance 8
20 minutes Cross Ramp Program #2 on  EFX 546,  at Resistance 10
 20 minutes Cross Ramp Program #2 on  EFX 546,  with HIIT 6 x 1min-2min intervals, at Resistance 12 & 6
AveHR 138/ MaxHR 158  / 52 mins inZone / 437 calories / 35% fat


STRETCHING
15 minutes
I'm really getting back into stretching often and I think I'm starting to feel the results.

FRIDAY, February 3nd 2006

XC SKIING ~ 60 minutes
Parc Chauveau, Québec City, Trails not done. Very badly waxed.. should have used Klister.

SATURDAY, February 4th 2006 Energie Cardio in Québec City at 8h30 am

WARM-UP cycling
12 mins at AveHR  119 on Kaiser Cycle
 
WORKOUT  Previous workout   ~   Next workout                                                                                                                 
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -4 )
 1 hour 7 mins 

epc tempo at 3-0-3,  30 secs between sets when not alternating sides.

1)  Forward Lunge with DB  bicep curls,  2 x 20 ea  DB 8s not really an increase since no 7,5s available and 10s still too much

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 15 ea DB  8s back to normal count (15) sheesh I don't like working out in the early morning

3)  Hip extensions on swiss ball  2 x 20 

4)  Pulley / Cable Row on swiss ball  2 x 15 @ 65 lbs  on Freedom trainer felt like 40 on the machine I use normally.

5)  Staggered stance cross diagonal row with DB   2 x 15 ; DB 15s

6) DB flat Bench Press with elbow away from body  2 x 20 ; DB 15s  how come some weights feel alot heavier at the same weight? Is it that the bar of the DB is not included in the weight in some and included in the one-piece weights? or is it just psychological.. must be just in my head.

TWICE
7)  Lateral DB Raise with straight arms 2 x 15 : DB 5s *angle variations and stops because of my elbow
8)  Front DB raise with straight arms, back against wall 2 x 15 : DB 5s was ok but, my right forearm hurt

TWICE
10)  DB palms-up Wrist curls  15 with DB 4s COULD have done more..
11)  DB palms-down  Wrist curls 15 with DB 4s  could NOT have done more because of my elbow.
I don't know if I should keep the same weight for the two sides.

9)  Dips  : 2 x 15 assissted @ (133) -60 lbs ; definately I'm not in great shape this morning.

12) Squat to double-arm overhead diagonal wall reach with Medicine ball 2 x 15 ea side , 5,5kg no 6 kg available

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground  20
14) Hold crunch postion with hands at ears and legs on the ground  :  max hold 2 mins but higher

CARDIO ~ 30 minutes
20 minutes STEP MILL Fartlek intervals
AveHR 135 / MaxHR 151 / 17 mins inZone / 142 calories
 that's 5-6 setps rolling down that we have to climb. They don't have this machine at the EC I go to normally.
10 minutes on Nautilus Skate Machine.  Weird machine.. didn't get used to it.. will try again some other time.

SUNDAY, February 5th 2006

DAY OFF

MONDAY, FEBRUARY 6TH 2006

WARM-UP
Rowing Machine Concept2 getting used to it so went a little stronger, this is actually more than a warm-up...
12 minutes / AveHR 144 / MaxHR 153 / 95 calories / InZone 11 mins

ARMS
3 x 15 Push-ups
15, 8+7 assissted @ (135) -50 lb I find these so hard!

BUNS OF STEEL ~ GROUP FITNESS with Amélie
 31 mins cardio AveHR 141 / MaxHR 165  / InZone  26 mins / 233 calories
ncluding two intervals at the end. 2 mins varied exercises - 1 min rest - 90 secs varied exercises.
got my HR rate up to 164 on the first one, down to 115 during the rest and back up to 165
27 mins glutes / abs / hammies / quands  / lower back these are hot.. they really burn!
3 mins stretching

STRETCHING
20 minutes

TUESDAY, FEBRUARY 7th 2006


BALLROOM DANCE CLASS
70 mins  Merengue Fun

ACHES AND PAINS
SHINS - I still feel the Stair Mill from Saturday morning, but it'll be ok.
ELBOW - Bad!  I think I hurt it bad with the Rowing yesterday

WEDNESDAY, February 8th 2006

WARM-UP cycling
12 mins at AveHR  116

WORKOUT  Previous workout   ~   Next workout                                                                                                                 
 (program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -5 )

epc tempo mostly at 3-0-3,  30 secs between sets when not alternating sides.

1)  Forward Lunge with DB  bicep curls,  2 x 15 ea  DB 7,5s some problems with my right elbow

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 15 ea DB  7.5s

3)  Hip extensions on swiss ball  2 x 20 nice hip elevation, easy roll outs and back. 

4)  Pulley / Cable Row on swiss ball  15 @ 40 lbs  +  15 @ 45 lbs

5)  Staggered stance cross diagonal row with DB   2 x 15; DB 20

6) DB flat Bench Press with elbows away from body  15 + 25 ; DB 20s asked a trainer to spot me.. for the first few.. will have to ask again since I'll try 25s next time. Free weights still scare me somewhat)
TWICE
7)  Lateral DB Raise with straight arms 2 x 15 : DB 5s angle variations because of my elbow but no stops
8)  Front DB raise with straight arms, back against wall 2 x 15 : DB 5s  right forearm hurt

9)  Dips  : 2 x 15 assissted @ (135) -50 lbs ;  proud of this.. though I have alot to improve.

TWICE
10)  DB palms-up Wrist curls  15 with DB 5s
11)  DB palms-down  Wrist curls 15 with DB 5s  limit of my elbow aches.. but this IS one of the physio exercises

12) Squat to double-arm overhead diagonal wall reach with Medicine ball 2 x 15 ea side, 20 lbs DB no Medicine ball above 6kg, I held the DB by the sides and pretended it was the size of a Med. ball.. so no movements too close to the body. But I did go lower than with a Med Ball.

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground  20
14) Hold crunch postion with hands at ears and legs on the ground  :  max hold 2 mins but higher

CARDIO ~ 40 minutes
2 x CrossTraining Prog. #1 on Precor EFX 546 that's like hills.
AveHR 137 / MaxHR 152 / 35 mins inZone / 288 calories / 35% fat
 

STRETCHING
15 minutes but I took 20 mins doing it.. since I was also relaxing from my cardio and trying to get rid of cramps I got  in both my feet and calves as soon as I pointed my toes.

THURSDAY, February 9th 2006
 

DAY OFF Preparing Valentine's Day

EMOTIONAL FITNESS
READING "L'intelligence émotionnelle" by Daniel Goleman 
LISTENING to Gustav Mahler, symphony no. 4

FRIDAY, February 10th 2006

WARM-UP cycling
12 mins at AveHR  109 on stationary cycle
humm I seem real relaxed..

WORKOUT  Previous workout   ~   Next workout                                                                                                                 
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -6)

  epc tempo mostly at 3-0-3,  30 secs between sets when not alternating sides.

1)  Forward Lunge with DB  bicep curls,  2 x 15ea  DB 10s felt nothing in my legs..

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 15 ea DB  10s  balance is starting to be work with these weights

3)  Hip extensions on swiss ball  2 x 20 in the first set I did 8 of those with just one leg

4)  Pulley / Cable Row on swiss ball  15 @ 40 lbs  +  15 @ 50 lbs

5)  Staggered stance cross diagonal row with DB  2 x 15; DB 25

6) DB flat Bench Press with elbows away from body  2 x 15; DB 25s asked a trainer to spot me for the first set. He said I'll be up to DB 30s soon.
TWICE
7)  Lateral DB Raise with straight arms 15 + 7 @ DB  7,5s  then 8 @ DB 5s angle variations because of my elbow
8)  Front DB raise with straight arms, back against wall 2 x 15 : DB 7.5s  

9)  Dips  : 15 + 7 + 8  assissted @ (136) - 40 lbs ;  

TWICE
10)  DB palms-up Wrist curls  15 with DB 5s
11)  DB palms-down  Wrist curls 15 with DB 5s  still the limit of my elbow aches.

12) Squat to double-arm overhead diagonal wall reach with DB 2 x 15 ea side, 25 lbs DB

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground  20
14) Hold crunch postion with hands at ears and legs on the ground  :  max hold 2 mins

All in all.. very big workout because of all the exercises in which I upped the weights. Started my Cardio for about 7 minutes, but really wasn't into it. So I went home. I do enough, so slacking off once in a while,  I don't feel bad about it, I call it listening to my body.

STRETCHING Later, at home.
30 minutes "Classical Stretching" according to a DVD  sort of like Ballet stretching.. nice change, some balance work, I think it was good that I stretch barefoot a little. Because of my metatarsal support in my shoes, I rarely walk barefoot. and this compensates a little.

SATURDAY, February 11th 2006

STRETCHING
Physio exercises, and stretching while reading

SUNDAY, February 12th 2006

WINTER HIKING
Mont Saint-Hilaire
First time since January 13th  See map on  : FRIDAY, December 9th
Weather : -7°C (14°F) with 20km winds at times  ~  Sunny
Trail : RED>>RED and BLACK trails only. denivalation 850' / about 6 to 8 inches of old snow on trail

UP : 1h11  AveHR 127 / MaxHR 157 / InZone 40 mins / 445 calories / 40% fat /
DOWN : 1h01  AveHR 109 / MaxHR 139 / InZone  6 mins / 279 calories / 55% fat /

with 8 lb pac-sac, water bottle froze after about an hour. Worked hard, and I thought I was tired, but actually cut 10 mins from my last winter hike in each  direction.

Too cold to take pictures.

MONDAY, February 13th 2006
Had a humungus headache all day even with Tylénols, and sleep. Still had it on the way to the gym

WARM-UP
Rowing Machine Concept2 right intensity for a warm-up, but I really don't feel well
12 minutes / AveHR 119 / MaxHR 140 / 66 calories / InZone 5 mins

WORKOUT   In advance of Wednesday ~ doing them ahead of time for Wednesday, to shorten my strength routine.
TWICE
10)  DB palms-up Wrist curls  15 with DB 5s
11)  DB palms-down  Wrist curls 15 with DB 5s  

 ARMS
3 x 15 Push-ups
15 + 15 + 5 + 6 + 4  assissted @ (136) -50 lb In my WO I do 2x15 at -40

STRETCHING had time to do this before the group fitness class.
15 minutes

BUNS OF STEEL ~ GROUP FITNESS with Amélie
 31 mins cardio AveHR 126 / MaxHR 148  / InZone  26 mins / 189 calories
really weak today, don't feel well and dizzy
27 mins glutes / abs / hammies / quands / lower back My headache is gone and my intensity "OK"
3 mins arms & core : 30 sec. plank  / 10 push-ups / 30 sec. plank / 10 push-ups / 60 sec. plank

I haven't mentionned it before.. but taking a group class once a week is extremely motivating. It's a real change of pace and scenery. I just gulp up Amélie's energy and enthousiasm. And having it on Mondays when the gym is real full anyways is the best.

TUESDAY, FEBRUARY 14th 2006


BALLROOM DANCE CLASS
45 mins Mambo We can do the moves in Salsa as well.. often just adding a little kick on the count of "1" 
15 mins Revision of Tripple-Swing

WORKOUT  in advance of Wednesday
TWICE these are also physio exercises.. so I should actually do them every day..
10)  DB palms-up Wrist curls   20 with DB 5s
11)  DB palms-down  Wrist curls 20 with DB 5s  

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground : 20
14) Hold crunch postion with hands at ears and legs on the ground  :  max hold 1 mins

WEDNESDAY, February 15th 2006

WARM-UP cycling
12 mins at AveHR  115 on stationary cycle
right on target, but actually it varied alot.

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing-7 )

epc  tempo mostly at 3-0-3,  30 secs between sets when not alternating sides.

1)  Forward Lunge with DB  bicep curls,  2 x 15ea  DB 10s MaxHR 141

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 15 ea DB  10s  MaxHR 145

3)  Hip extensions on swiss ball  2 x 20 iI did 9 of those with just one leg, but I had a really soft ball, more difficult.

4)  Pulley / Cable Row on swiss ball   @ 55 lbs Right arm : 2 x 15 / Left arm : 15 + 13 + 2negatives

5)  Staggered stance cross diagonal row with DB  2 x 15; DB 25

6) DB flat Bench Press with elbows away from body  20 + 15; DB 25s 
TWICE  7,5 not available at the begining
7)  Lateral DB Raise with almsot straight arms 15 + 7 @ DB  8s  then 8 @ DB 7.5s it hurt
8)  Front DB raise with straight arms, back against wall 15 + 7 @ DB  8s  then 8 @ DB 7.5s it hurt

9)  Dips  : 15 + 15   assissted @ (134) - 40 lbs ;  

TWICE
10) did them yesterday
11)  did them yesterday

12) Squat to double-arm overhead diagonal wall reach with DB 2 x 15 ea side, 25 lbs DB found it harder than last time, maybe because of less rest between dips and this?

TWICE
13) did them yesterday
14) did them yesterday

Just out of curiosity timed it  : 1h10 mins, much more reasonnable than before. (The trainer had warned me that my routine was a little long) 277 calories burnt, AveHR 101, MaxHR 146


CARDIO ~ 35 minutes
CrossTraining Progs. #1 and #2 on Precor EFX 546 with 12 x 15secs-90secs HI intervals
AveHR 138 / MaxHR 158 / 30 mins inZone / 256 calories / 35% fat

STRETCHING varied feel-good exercises alternatine with physio exercises.
10 minutes

THURSDAY, February 16th, 2006

I felt absolutely crappy all day.. My shoulder and elbow really hurt.. and I don't think it's DOMS, didn't go do Cardio.. and ate a chunk of bread with butter in the evening. It was deeeeeeeeeeeeeeeeelicious.

I'd been thinking for a while to order the book "Nutrient Timing" that came highly recommended but seems to be mostly for weight-trainers.. and  recently I read about this other book and today I ordered it.  

The Paleo Diet for Athletes :
A Nutritional Formula for Peak Athletic Performance

Loren Cordain, Ph.D., follows his success of The Paleo Diet with the first book ever to detail the exercise-enhancing effects of a diet similar to that of our Stone Age ancestors.

When The Paleo Diet was published, advocating a return to the diet of our ancestors (high protein, plenty of fresh fruits and vegetables), the book received brilliant reviews from the medical and nutritional communities. Jennie Brand-Miller, coauthor of the bestselling Glucose Revolution, called it "without a doubt the most nutritious diet on the planet." Doctors Michael and Mary Dan Eades, authors of Protein Power, said, "We can't recommend The Paleo Diet highly enough."

Now Dr. Cordain joins with USA triathlon and cycling elite coach Joe Friel to adapt the Paleo Diet to the needs of athletes. The authors show:
o Why the typical athletic diet (top-heavy with grains, starches, and refined sugars) is detrimental to recovery, performance, and health
o How the glycemic load and acid-base balance impact performance
o Why consumption of starches and simple sugars is only beneficial in the immediate post-exercise period

At every level of competition, The Paleo Diet for Athletes can maximize performance in a range of endurance sports.

FRIDAY, February 17th, 2006

WORKOUT  At home, in advance , i''ll really have to rethink my weekly plan to incorporate these.

3 TIMES + 12ea
10)  DB palms-up Wrist curls   15 with DB 5s
11)  DB palms-down  Wrist curls 15 with DB 5s  

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground : 20
14) Hold crunch postion with hands at ears and legs on the ground  :  max hold 1 mins

So this is what the new time-table looks like now :

BASIC WEEKLY TIME-TABLE


Monday 
12 mins rowing WU
push-ups
dips
60 mins Group-fitness "Buns of steel" stretching

Tuesday
wrist-curls
abs
60 mins Ballroom dance class

Wednesday
12 mins stationary bike WU
60 mins strength WO minus wrist-curls and abs
40 mins cardio including HIITs

Thursday
60 mins cardio
20 mins stretching

Friday
wrist-curls
abs
xc-skiing or hiking

Saturday
12 mins stationary bike WU
60 mins strength WO minus wrist-curls and abs
40 mins cardio including HIITs

Sunday
Day off

WEATHER  no snow for skiing but VERY STRONG WINDS.. scared to go outside, even to the gym

CARDIO This is instead of my Thursday Cardio. No skiing or hiking this week
12 x 15secs - 90 secs HIIT  At home, to music, with the timed Voice-Overs.

40 mins / AveHR 130 / MaxHR 154 /  28 mins InZone / 253 cals / 40% fat

intervals at 92% according to my Polar watch and included :
skipping 15 secs
simple burpies 3 x 10
compound burpies 3 x 5
12' shuttle runs 3 x 15 secs
steps 2 x 15 secs
 resting was at about 60%   and included :
stairs
baladi
rock n' roll
aerobic dance
push-ups
shadow fencing
jumps

NOTE : It was fun but actually .. may have been a bad idea..
I hurt my lower back in the last set of push-ups or the jumps. .. we'll see tomorrow.

I can still feel the lower back pinch at my right side.. but it's almost gone

SATURDAY, February 18th 2006

WARM-UP cycling
12 mins at AveHR  125 on stationary cycle
A little high but was motivated with the city cycling club doing spinning just beside me.. one of them asked me if I'll join the club next summer ;)

WORKOUT Previous workout   ~   Next workout                                                                                                                 
 (program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -8 )

epc tempo mostly at 3-0-3,  30 secs between sets when not alternating sides.

1)  Forward Lunge with DB  bicep curls,  2 x 15ea leg  DB 10s

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 15ea leg DB 10s  Eyes closed 80% of the time

3)  Hip extensions on swiss ball  2 x 25  and I noticed after that the ball was NOT ROUND LOL, more difficult.

4)  Pulley / Cable Row on swiss ball   @ 55 lbs  2 x 15ea

5)  Staggered stance cross diagonal row with DB  2 x 15; DB 30  

6) DB flat Bench Press with elbows away from body  2 x 15 DB 30s a little wobbly on the last 2 of the second set.
ONCE my right elbow felt pinched
7)  Lateral DB Raise with almsot straight arms 15 @ DB DB 7.5s it hurt
8)  Front DB raise with straight arms, back against wall 15 @ DB 7.5s it hurt

9)  Dips  : 2 x 15   assissted  (136) - 40 lbs ;  

12) Squat to double-arm overhead diagonal wall reach with DB 2 x 15 ea side, 20 lbs DB lowered weight because of (very slight) lower back pain. Didn't want to take a chance.

60 mins / 295 calories / 50% fat / , AveHR 113 / , MaxHR 151 / InZone 15 mins

STRETCHING varied feel-good exercises alternatine with physio exercises.
10 minutes

CARDIO ~ 60 minutes
CrossTraining Prog.  #2 - 40 mins on Precor EFX 546 and 20 mins on EFX 576
AveHR 136 / MaxHR 150 / 57 mins inZone / 456 calories / 35% fat

STRETCHING mostly for relaxatiion and anti-cramping
4 minutes

DANCE EVENING

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba.

Do-Ré-Mi Stardust
An enchanting and very exhilarating evening as always,

I'm proud that I didn't feel at all that I had gone to the gym in the morning.

SUNDAY, February 19th 2006

DAY OFF
Watched Ballroom Dance vidéo of the school where we were last year to check some of the steps.

MONDAY, February 20th 2006

PHYSIOTHERAPY  8am
SHOULDER : The work on my shoulder hurt.. and no good news.. I'll edit in a few days if I feel better talking about it.
ELBOW : My strength is back to 100% but I don't have any endurance with it at all. Know what I have to do.. but more important, I have to remember what NOT to do.

WARM-UP
Rowing Machine Concept2
12 minutes / AveHR 112 / MaxHR 126 / 60 calories
Still aching from my Physio ..


 ARMS
3 x 8  assissted @ (138) -30 lb
8 + 5  Push-ups  just wasn't happenning

BUNS OF STEEL ~ GROUP FITNESS with Amélie
36 mins cardio AveHR 135 / MaxHR 159  / InZone  27 mins / 254 calories
took alot of time to raise my HR but went ok except for my left shoulder
27 mins glutes / abs / hammies / quands / lower back My quands and abs were all tight right near the middle of the exercises.. (trying to think what I did on Saturday that would warrent such fatigue.)
3 mins stretching

TUESDAY,  FEBRUARY 21th 2006

 PHYSIO  for my left shoulder
SIX TIMES 30 secs rotator cuff stretch with 2 lbs.
 warmed up my shoulder a little with a heating pad just before.


BALLROOM DANCE CLASS
90 mins Rumba practiced the hip movement quite a bit.

MINI WORKOUT  in advance of Wednesday
TWICE
10)  DB palms-up Wrist curls   20 with DB 5s
11)  DB palms-down  Wrist curls 20 with DB 5s  

TWICE
13) Legs extensions with lower back and shoulders firmly to the ground : 20
14) Hold crunch postion with hands at ears and legs on the ground  :  hold 1 min
maintenance, not max.. but it was 11pm when I got around to these.

very tired..
WEDNESDAY, February 22nd  2006

WARM-UP cycling
12 mins at AveHR  111 on stationary cycle MaxHR 140
I think it's getting that I can really get a feel of how the WO is going to go, just by how high I get my HR in the warm-up!


WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -9)

epc tempo mostly  NOT at 3-0-3

1)  Forward Lunge with DB  bicep curls,  2 x 18ea leg  DB 10s

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 18ea leg DB 10s

3)  Hip extensions on swiss ball  2 x 25  I think I have really good hip elevation on those :) but I have real difficulty trying them with one leg like Amélie suggested.

4)  Pulley / Cable Row on swiss ball   @ 60 lbs  2 x 15ea

5)  Staggered stance cross diagonal row with DB  2 x 15; DB 30  

6) DB flat Bench Press with elbows away from body  2 x 15 DB 30s very wobbly on the last 5 of each set!! BAD DAY compared to Saturday! but I did it.. but pinched something in my left shoulder finishing the second set.

TWICE
7)  Lateral DB Raise with almsot straight arms 15 @ DB DB 5s I'm really proud to have gone against my EGO and lowered the weights.. was to much for my aching shouler and elbow :/
8)  Front DB raise with straight arms, back against wall 15 @ DB 5s

PHYSIO exercises for the shoulder
2 exercises 6 times 30 secs each
 

9)  Dips  : 2 x 15   assissted  (137) - 40 lbs ;  

12) Squat to double-arm overhead diagonal wall reach with DB 20 + 15 ea side, 20 lbs DB

77 mins / 328 calories / 50% fat / , AveHR 105 / , MaxHR 159 / InZone 14 mins

CARDIO ~ 40 minutes
CrossTraining Prog.  #2   on Precor EFX 546 including 4 + 1 mins backwards
AveHR 131 / MaxHR 146 / 31 mins inZone / 265 calories / 40% fat

DIET ate badly when I got home

THURSDAY, February 23rd  2006

MINI WORKOUT at 7h00 AM !  in advance  of next time
TWICE
10)  DB palms-up Wrist curls   20 with DB 5s
11)  DB palms-down  Wrist curls 20 with DB 5s  

PHYSIO exercises for my LEFT SHOULDER I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
2 exercises 6 times 30 secs each

Thinking about the Olympics, I was googling for a quotation about something that I've heard a long time ago and believe.. that the best althletes find motivation in themselves and do not need much exterior stimulus, and I came upon this article that I really think sums up what being an athlete means.

http://www.sports-psych.com/book_chapter.html

Creating an Inner Desire

Excerpt from the book, Your Performing Edge
JoAnn Dahlkoetter, Ph.D

Look around you, find your passion,
see what makes you whole

To excel as an athlete you must be hungry - hungry for success, for results - hungry simply to become the best athlete you can be.  It starts with a dream, but somehow you must be inspired, or you will never be able to reach your goal.  We often read about athletes overcoming physical disabilities. Lance Armstrong survived testicular cancer and won the Tour de France two times. Marla Runyan ran in the 1500 meters of the 2000 Olympics while being legally blind. It is out of these challenges that athletes develop a fierce, burning desire to succeed.  They need to prove to themselves that they can achieve their goals.  Through these kinds of examples we can begin to understand that desire is sometimes more important than even talent or a healthy body.

 The movie “Prefontaine” depicts the life of a running legend who had one leg shorter than the other, and did not necessarily have “the perfect runner’s body”. Yet from a very early age he developed an insatiable love for running. Through his drive and determination Steve Prefontaine went on to break the American record in every distance from 2,000 - 10,000 meters, a feat never attained by any other American man.

Without a true love for your sport and a burning desire to be the best you can be, you will never be able to push yourself to do what has to be done. It will be too easy to skip a workout now and then. A coach or parent can give you support and guidance, but you have to supply the rest.  Only you can push yourself when you’re tired, or make yourself work out when distractions get in the way. After Steve Prefontaine had reached the height of his running career, he lost to Lasse Viren in the Olympic 5,000 meters in Munich. The loss led him to consider quitting the sport. His coach Bill Bowerman told him: “If you’re gonna run, be at the track and I’ll give you the workouts; or if your gonna stop running, then do that.  You decide.  I can’t coach desire.”

So the drive must come from within, regardless of whether you’re a novice, a serious athlete, or competing at the elite level. The good news is that building and maintaining a high level of self-motivation is a learned skill that anyone can acquire.  Motivation is energy, and that sense of self-directedness is one of the most powerful sources of energy available to an athlete.  From internal motivation you gain the willingness to persevere with your training, to endure discomfort and stress, and to make sacrifices with your time and energy as you move closer toward realizing your goal.

Profile of the Highly Motivated Athlete
What are the key characteristics of well-motivated athletes?  Through my extensive work with numerous athletes over several years, I have developed a constellation of traits that defines the champion’s mentality.  Elite athletes do not possess superhuman powers or extraordinary qualifications limited to a selected few.  The characteristics that make a champion can be attained and developed by anyone who wants to excel in a sport.

• Enthusiasm and Desire - Love for Your Sport: Top athletes have a hunger, a fire inside which fuels their passion to achieve an important goal, regardless of their level of talent or ability. To accomplish anything of value in life you need to begin with some kind of vision or dream.  The more clearly you can see that picture in your mind, the more likely it is to become reality.  Wherever you place your attention, your energy will follow.

• Courage to Succeed:  Once an athlete has the desire, he or she needs to back it up with courage - the incentive to make any dream you dare to dream become reality.  It takes courage to sacrifice, to work out when you’re tired, to seek out tough competition when you know you’ll probably lose.  It takes courage to stick to your game plan and the relentless pursuit of your goal when you encounter obstacles.  It takes courage to push yourself to places that you have never been before – physically or mentally. It takes courage to test your limits, and to break through barriers.

• Internal motivation and self-direction:  Champion athletes decide early on that they are training and competing for themselves, not for their parents, their coaches, or for the medals. Direction and drive need to come from within.  The goals must be ones that you have chosen because that’s exactly what you want to be doing.  Ask yourself, what keeps you running? Who are you doing it for?

• Commitment to Excellence:  How good do you want to be?  Elite athletes know that to excel at their sport, they must decide to make it a priority in their life.  They make an honest effort each day to be the best at what they do.  At some point you must say, I want to be really good at this; I want this to work.  To notice significant growth you must live this commitment and regularly stretch what you perceive to be your current limits.

• Discipline, Consistency, Organization:  Winning athletes know how to self-energize and work hard on a daily basis. Because they love what they do it is easier for them to maintain consistency in training and in competing. Regardless of personal problems, fatigue, or difficult circumstances, they can generate the optimal amount of excitement and energy to do their best.

• Being focused and yet relaxed: Champions have the ability to maintain concentration for long periods of time.  They can tune in what’s critical to their performance and tune out what’s not.  They can easily let go of distractions and take control of their attention.

• Ability to handle adversity:  Top athletes know how to deal with difficult situations. Adversity builds character.  When elite athletes know the odds are against them they embrace the chance to explore the outer limits of their potential.  Rather than avoiding pressure they feel challenged by it. They are calm and relaxed under fire. Setbacks become an opportunity for learning; they open the way for deep personal growth.

Dan O’Brien, Olympic gold medalist in the decathlon, knows about handling adversity. During my interview with him he recalls: “When I didn’t make the opening height for the pole vault in the 1992 Olympic Trials, there was no doubt in my mind where I was going. Sure I was upset, but I dealt with it and quickly moved on. That event set the pace for the next four years of my training. I was driven. I knew I could be the best. I surrounded myself with people who shared that same vision. I wrote my goals down on paper so I could see them every day.”

Only six weeks after the Olympic Trials Dan shattered the world record in the decathlon at the Deca Star Meet in Tolance, France. He went on to become the 1996 Olympic Decathlon Champion in Atlanta. Adversity fueled his vision. Dan says: “If you can see it you can achieve it.”

Guidelines for Building Motivation
and Maximizing Your Potential

The people who develop these qualities and practice these skills regularly have the best chance of excelling in athletics as well as personally and professionally. Each of us begins at a different starting point physically and mentally. We all have strengths that we can build upon. Now that you have an idea of the constellation of traits that successful athletes possess, how do you begin to build them into your life?  How do you turn these qualities into useful behaviors that will make a difference in the way you train and race? Numerous researchers in the sports psychology field have reported on the critical skills and behaviors of successful athletes.  Below I have offered suggestions that have helped many of my own clients tremendously toward excelling in their sport.

• Generate a positive outlook:  Direct your focus to what is possible, to what can happen, toward success.  Rather than complaining about the weather or criticizing the competition, the mentally trained athlete attends to only those things that he or she can control. You have control over your thoughts, your emotions, your training form, and how you perceive each situation.  You have a choice in what you believe about yourself.  Positive energy makes peak performances possible.

• Visualize your goals daily: Put yourself in a relaxed state through deep abdominal breathing.  Then, as vividly as possible, create an image in your mind, of what you want to achieve in your sport. You can produce a replay of one of your best performances in the past. Then use all those positive feelings of self-confidence, energy, and strength in your mental rehearsal of an upcoming event.  See yourself doing it right. Then use your imagery during the event itself.
¨      Practice being focused and yet relaxed: Develop the ability to maintain concentration for longer periods of time.  You can tune in what’s critical to your performance and tune out what’s not.  You can easily let go of distractions and take control of your attention.  As you focus more on the task at hand (e.g. your training form, how you’re feeling) there will be less room for the negative thoughts to enter your mind.

• Build a balanced lifestyle: Create a broad-based lifestyle with a variety of interests; strive for a balance between work and fun, social time, personal quiet time, and time to be creative. Develop patterns of healthy behavior.   Eat regularly, get a consistent amount of sleep each night, reduce your work load at times if possible, and allow time to relax and reflect between activities. Develop a social support network of close friends and family, some who are sports oriented, and some with other interests. Learn to communicate openly; resolve personal conflicts as they occur, so they don’t build to a crisis on the night before an important race.

• Vary your workouts: Train at a new, scenic place at least once a week.  Change your normal training schedule, even if only for two days.  Try “active rest” by doing a different sport for a few days (e.g. hiking, swimming, inline skating, cycling, or cross-country skiing).  You’ll get a tremendous psychological boost and probably not lose any of your fitness level.  Put new spark in your training schedule by doing interval work, tempo work (fast 20-30 minute training), varying your speed and doing endurance work, rather than slogging along at the same old pace.

• Enjoy and take the pressure off: Make a deliberate effort each day to create enjoyment in your sport, renewing your enthusiasm and excitement for training. Don’t try to force your physical improvement.  Lighten up on your rigid training schedule and exercise according to your feelings each day. Remove the strict deadlines and race dates which have been cast in stone.  Let your next breakthrough occur naturally, at its own pace, when the internal conditions are right.  Use setbacks as learning opportunities. Do the best that you can do, draw out the constructive lessons from every workout and race, and then move on.  Look for advantages in every situation, even if the conditions are less than ideal.

Sport offers a wonderful chance to free ourselves for short periods and experience intensity and excitement not readily available elsewhere in our lives.  In endurance sports we can live out our quest for personal control by seeking out and continuously meeting challenges that are within our capability. To develop an inner desire and maximize your true potential, make the most of the talents you have, and stretch the limits of your abilities, both physically and psychologically. Athletics can become a means to personal growth and enjoyment of the pursuit of your goals. Try incorporating the profile above into your mental preparation, and you can learn to live more fully, train more healthfully, and feel exactly the way you want to feel.

JoAnn Dahlkoetter, Ph.D., author of YOUR PERFORMING EDGE, is an internationally recognized sports psychologist, past winner of the San Francisco Marathon and 2nd in the Hawaii Ironman Triathlon.  For your FREE NEWSLETTER with valuable TRAINING TIPS and helpful articles, or for your AUTOGRAPHED BOOK, click YOUR PERFORMING EDGE: www.YourPerformingEdge.com. Dr. Dahlkoetter provides coaching by phone for optimal mind-body performance. For information, Email info@sports-psych.com, or call 650-654-5500.
 

CARDIO ~ 60 minutes achieved what I wanted.. slow and steady with hills and going backwards
20 minutes Cross Ramp Program #3 on  Precor EFX 576i,  including 5 mins backwards
20 minutes Cross Ramp Program #1 on Precor  EFX 546,  including 5 mins backwards
 20 minutes Cross Ramp Program #2 on  Precor EFX 546,  including 5 mins backwards
AveHR 130/ MaxHR 145  / 44 mins inZone / 390 calories / 40% fat
Watching the Olympics all the while.. today : Figure Skating mostly.


STRETCHING
15 minutes
felt good