|
|
SATURDAY, June
20th 2009
Sentiers des Crêtes Parc du
Mont Orford / Sentiers de l'Estrie
HIKING start 9h18 AM / end at 4h48 PM
WEIGHT OF PACSAC : 18 lbs
DENIVELATION up 550 m / down 100 m / up 125 m / down 50 m / up
130 m / Then the same route back (something like that)
TOTAL LENGTH 18 km
GRANDE HALTE TO PIC DE L'OURS
1h43 mins / 1241 calories / 35% fat / AveHR 131
79%/ MaxHR 158
96% / 1h15 mins inZone (75%+)
PIC DE L'OURS TO TOP OF ORFORD
1h51 mins / 1181 calories / 45% fat / AveHR
121
73%/ MaxHR 150
91% / 42 mins inZone (75%+)
Uphill on an Alpine Ski
slope for the last 20 mins wasn't that bad this year!
LUNCH
19 mins
TOP OF ORFORD TO PIC DE LA ROCHE FENDUE
2h016 mins /1315 calories / 50% fat / AveHR 115
70%/ MaxHR 141
85%
/ 35 mins inZone (75%+)
SNACK
6 mins
PIC DE LA ROCHE FENDUE TO GRANDE HALTE
1h12 mins / 569 calories / 60% fat / AveHR 103
62%/ MaxHR 130
79%
/ 2 mins inZone (75%+)
|
 |
A
little rain on the way back makes it very slippery. Gabriel skids down
about 10 feet into the forest besides the trail. Mostly scratches but
breaks one of his hiking poles. I slip about 30 minutes later and also
get a good bruise on my right arm. So although we took 25 less minutes
going up, we took about 15 minutes more coming done. Anyways, what
counts most is that we're both feeling quite good about the hike and
about our fitness level. Like I hardly feel that I'm carrying an 18
lbs pac sac. Andr bringing 3 liters of water shouldn't scare me, it
was just right. Oh.. I must say that I did feel yesterdays legs
Workout in my Glutes at different times in the day, but nothing too
much. |
BED AT 10h30 PM
|
|
SUNDAY,
June 21st 2009
Happy first Father's Day to Manouane. I
luv you my son :)
SHOPPING
|
MSR HyperFlow Microfilter
The MSR
HyperFlow is one of the lightest pump filters on the market,
and by far the fastest. It is comparable in size, weight,
and effectiveness to the Katadyn Mini, but significantly
faster, at 2 liters-per-minute (tested) compared to the
Mini’s .5 liter-per-minute ceramic filter.
Because of
its cold-weather limitations and potential fragility, the
HyperFlow is not for everyone. But warm-weather backpackers
and lightweight hikers who can’t use chemical treatment, or
simply prefer a filter, will find the HyperFlow to be a
welcome option for three-season trips.
Weight: 7.7 oz
Dimensions: 7 x 3.5 inches
Filter Matrix: Hollow Fiber
Filter Pore Size: 0.2 micron
Flow: 2.75 liters per minute
Strokes: 20-30 strokes per liter
Filter Life: 1000 liters |
|
|
I've been
wanting to buy a water filter for our hiking for quite a
time. It seems to have trouble handling non-clear water, but
I think I encounter clear water most of the time, and
usually have chemical water-treatment pills with me in case
I really need them. Besides, BACKPACKER Magazine says in its
Gear Guide issue " .. is the fastest, lightest, most
reliable filter we've tested. It won an Editors' Choice
Award last year." |
7h00 PM P90X ~ HOME
FITNESS
with Tony Horton —
# 07 Stretching
ACHES & PAINS
I had quand DOMS during the night.. bad.. but I feel all
good by noon. I think that all the blood circulation
in my shoulder and butt yesterday was very good for the
aches and pains I had.
BED AT 9h45 PM
|
|
MONDAY,
June 22nd 2009
~
WEEK 12 of " P90X " ~
Last "regular" week of P90X, got to make it a good one, but well, they all
were good so far!
4h31
PM BUNS OF STEEL ~
GROUP FITNESS
with
Amélie
Martin
5h35
PM CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie
Martin
55 mins+ / AveHR 118
72% / MaxHR
157 95%
/ 552 cals / 45 % fat / 23 mins InZone
(75%+)
LOGGING
I should actually start a new log these days..
but I'd like to at least finish Wk 12 of P90X, when I think that I'll be
able to says that it's over, even if there IS another Synergistics, Yoga,
Kenpo week... It's more of a cool down
BED AT 10h30 PM
|
|
TUESDAY,
June 23rd 2009
ACHES & PAINS
3rd time : At 5h30
Massage therapist Pascal Lussier at the
Clinique de Physiotherapie Robert Daigneault about my left
shoulder. My left shoulder is almost good, but my right
shoulder is starting to hurt. This is a luxury though, I could just wait and
tough it out.. but I train so hard, sometimes I feel I deserve a little
help.
7h40
PM P90X
~ HOME
FITNESS
with Tony Horton —
# 02 Plyometrics
I'm still experimenting with weights.. I wear 1 lbs on each
ankle and 3 x 2,5 lbs around the waist for exercises 1 to 8
and
1 lbs on each ankle for exercises 9 to 16 and
no weights for the rest. I want to make sure that I'm not
hurting myself..
Gabriel also went to get his aches and pains treated, and is
out mowing the lawn.
BED
AT Midnight
Bons feux de la St-Jean
les Québécois!
|
|
WEDNESDAY,
June 24th 2009
Bonne fête les Québécois!
11h16
AM
P90X
~ HOME
FITNESS
with Tony Horton —
#09 Chest, shoulders & triceps
57 mins+/ AveHR 87
53%
/ MaxHR 197 119%
/ 250cals / 60 % fat / 0 mins InZone
(75%+)
I'm wasted! feel sick.
Maybe I shouldn't have eaten a yogourt just before.. Or
maybe it's just about time that I need some days off. I have
one more weights WO then it's Core/Yoga/Kenpo/etc week.
Last weights WO of P90X !!!
4h05 PM P90X ~ HOME
FITNESS
with Tony Horton
—
#10 Back & Biceps
Feeling much better
than this morning. Note to self : no dairy products before
WO.
5h42
PM P90X
~ HOME
FITNESS
with Tony Horton —
# 12 Ab Ripper X
Now that was a No-Go.. but I did it.. at maybe 75%..and
completely wasted .. and with a pinch in my lower back to
the right.
PLANNING
|
planning
: BASIC WEEKLY TIMETABLE
Week 13
of
13 : starting Monday
June 29th
|
|
My Plan to include Group Classes
Monday
60 mins Buns of Steel Group Fitness
60 mins Cardio Militaire Group Fitness
Tuesday
60 mins P90X
# 08 Core Synergistics
Wednesday
60 mins
Cardio Tae Boxe Group
Fitness
Thursday
60 mins P90X
# 07 Stretch
Friday
60 mins P90X
# 08 Core Synergistics
Saturday
2 - 6 hours hiking
or
60 mins P90X
# 04 YogaX
Sunday
60 mins P90X
# 07 Stretch
|
The P90X Classic Program
Monday
60 mins
P90X
# 04 Yoga X
Tuesday
60 mins P90X
#
08 Core
Synergistics
Wednesday
60 mins P90X
# 06 Kenpo X
Thursday
60 mins P90X
# 07 Stretch
Friday
60 mins P90X
# 08 Core Synergistics
Saturday
60 mins P90X
# 04 YogaX
Sunday
P90X rest
or
60 mins P90X
# 07 Stretch
|
BED
AT 10h30 PM
|
|
THURSDAY,
June 25th 2009
ACHES & PAINS
Go to Montréal for a
consultation with DrLeroux, she gives me a reference to a Physio.
9h37
AM P90X ~ HOME
FITNESS
with Tony Horton —
#04 Yoga
1h20 mins/
I don't wear my HR monitor but it's probably about
200cals
It's terribly hot and
humid today.. thunderstorms in the air.. forecast for this week-end as well,
that could really change our hiking plans.
BED
AT 11h00 PM
|
|
FRIDAY,
June 26th 2009
Doing 5 days of work in 3,5 days is always a rush,
by 2h30 pm I'm in a daze.
PLANNING
Thunderstorms in the forecast all over the
place, so I guess that tomorrow's hike is off. So I'll do Kenpo
tomorrow and just stretch today. I'm one WO ahead for the week since I did
two on Wednesday.
Ordered
P90X+ today I want to try it out a little before actually incorporating some
of it in my workouts.
7h30 PM P90X ~ HOME
FITNESS
with Tony Horton —
# 07 Stretching
FACEBOOK
|
I become a "Fan" of Tony Horton and write
this message on the board : |
|
"For
some years at the gym I'd been doing "energy
Yoga" and "cardio tae-box" , serious
weight traing and cardio Intervals, and
knew that I wasn't stretching quite as
much as I should be. P90X brought it all
together. I have just one week left in the
program and I'm very proud to soon be a
P90X graduate. I still have alot to get
out of this program, specially in upper
body strength so I'll be starting again in
September, incorporating some P09X+
Workouts.. THANKS TONY!
Note: I'm a 55 years old, love hiking and
cross-country skiing.
http://marykaa.com
" |
BED
AT 11h30 PM
|
|
SATURDAY,
June 27th 2009
1h25
PM P90X ~ HOME
FITNESS
with Tony Horton — # 06 Kenpo X
WU — mostly stretching
11 mins / AveHR
68
41% / MaxHR
89 54%
/ 21 cals / 60 % fat / 0 mins InZone
(75%+)
WO
Not cardio enough to my taste but gain alot of coordination
in these WOs
READING
Looking Good Isn't Good
Enough
Wednesday June 17th,
2009
Exert from an article by
Tony Horton |
|
"I
think our egos can coexist with a more
important and powerful energy that can
give us purpose on this planet. This
energy is the desire to be better. To be
stronger, healthier, smarter, more patient
and more productive. It's the desire to
figure out what you're fighting for. What
are YOU fighting for? Is it shapelier
calves or to enter and finish your first
10K? Is priority 1 to lose the belly or to
do 40 perfect push-ups? Is it looking good
in a red dress at a wedding in front of a
bunch of people who care too much about
what they look like in front of you?
BORING! I'm more impressed with the fit
girl who can do splits on the dance floor.
Success comes from a very gentle shift in
priorities. From look-like to can-do. For
some this shift is as simple as an on-off
switch. For others it will be like
cracking a safe. If you find that life has
been filled with too many ups and downs
then it might be time to make the shift.
Constant focus on looking good will only
disappoint you. Discover that fighting to
be better, brings thrills and chills you
never thought imaginable." |
|
I think along the same lines as these, and
the older I get the more satisfaction I
get out of being fit. Maybe because when I
was young I took fitness for granted. |
BED
AT 10h00 PM
|
|
SUNDAY,
June 28th 2009
INJURED..
LOWER BACK. maybe
hormones.. Started 2 days ago but it was only really
definate today. Ice, Tylénols, and rest.
BED AT 9h30 PM
|
|
MONDAY,
June 29th 2009
~
LAST WEEK of " P90X " ~
7h00 PM P90X ~ HOME
FITNESS
with Tony Horton —
# 07 Stretching
RAMBLING : FITNESS
I believe "being fit" is : "C'est la
possibilité de profiter de la vie au maximum" .. that means "It's the
ability to take advantage of life at it's fullest" for me... it's as
simple as that.
and the components
of fitness are well defined in CrossFit's library
|
GENERAL PHYSICAL SKILLS |
|
1. Cardiovascular/respiratory endurance - The
ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to
process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or
combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range
of motion at a given joint.
5. Power - The ability of a muscular unit, or
combination of muscular units, to apply maximum force in minimum
time.
6. Speed - The ability to minimize the time cycle
of a repeated movement.
7. Coordination - The ability to combine several
distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition
time from one movement pattern to another.
9. Balance - The ability to control the placement
of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in
a given direction or at a given intensity.
( Ed.
- Thanks to Jim Crawley and Bruce Evans of Dynamax,
www.medicineballs.com\) |
BED AT 10h30 PM
|
|
TUESDAY,
June 30th 2009
7h19
PM P90X
~ HOME
FITNESS
with Tony Horton — Program
# 08 Core Synergistics
I didn't remember this being quite as hard as it is.. but I
do well, although I seem to be aching all over and even though I waited 2
hours after eating, I almost throw up during "superman-banana".
BED
AT 11h30
|
|
WEDNESDAY,
July 1st 2009
Canada Day Visit
Manouane in afternoon & PM
9h10 AM
WU
~
Jogging around the block 2x
14 mins+/ AveHR 139
84%
/ MaxHR 152 92%
/ 87cals / 30 % fat / 12 mins InZone
(75%+)
This is the speed I need to be at for now.
9h36
PM P90X ~ HOME
FITNESS
with Tony Horton — # 06 Kenpo X
WO (changed the WU to running)
going to TR so don't have time to do the
stretching WU, nore the cool down. But the WO is great.
I skip the 1 mins breaks but stay in zone alot more than
usual. I'll have to go running more often before the WOs.
PLANNING
I just want to remember
that this is the model I want to buy.
 |
The Reactor stove's
radiant burner is enclosed by a unique heat exchanger for
unmatched performance in windy conditions while an advanced
pressure regulator provides optimal heat output over the
life of a fuel canister. Stove and fuel stow inside of the
high-efficiency 1.7-liter pot that's great for everything
from solo trips to cooking for groups of up to three people.
A collapsible handle locks the unique see-thru lid in place
for safe and easy transport.
| Packaged
Weight |
532 g |
| Burn
time per 227-g canister |
~ 80 minutes |
| Boil
time 1 liter |
3 minutes |
|
|
Editors' Choice
Awards / Backpacker Magazine / April 2009 |
 |
"Primus designed the
EtaPower EF Trail Stove as a lighter alternative to its
original EtaPower stove, which was given the Editor's Choice
Award in 2007 by Backpacker Magazine. Designed for overnight
trips and ultralight backpacking excursions, the EtaPower
Trail features a piezoelectric starter and covered burner
base for maximum fuel efficiency on the trail. The 2.1L pot
comes with an integrated heat exchanger to further reduce
your energy loss while cooking. The EtaPower EF Trail Stove
runs on most brands of canister fuel, so there's no messy
gas spills to deal with."
- Weights: EtaExpress stove: 2.9 oz (82 g)
1 L pot w/ fry pan lid: 10.4 oz (295 g)
- BTUs: 8500 per hour
- Boil time: 3.15 minutes
- Packed Dimensions: 4.5 x 5.9" (115 diameter x 140 mm tall)
|
|
Maybe Gabriel
would rather have something more versatile. |
BED
AT 11h30 PM
|
|
THURSDAY,
July 2nd 2009
7h16 PM P90X ~ HOME
FITNESS
with Tony Horton —
# 07 Stretching
LEARNING ABOUT THE FIT
TEST Tuesday July 7th
I go to the gym to find out more about the fit test. This is what I learn :
| |
TEST |
What I understood it to be |
|
1 |
BMI (IMC in french) |
Weight and Height |
|
2 |
Waist and Hip mesurements |
Ratio |
|
3 |
5 point body fat measuremnt |
triceps / biceps / subscapular /
suprailiac / calf |
|
4 |
Push-ups |
on knees / hands under shoulders |
|
5 |
Back extension |
horizontal, max 180 seconds |
|
6 |
Sub
maximal treadmill walk
|
Constant speed, incline is upped every 3
minutes, how many levels before 145 bpm HR |
|
7 |
Prehension |
Grip strength |
|
8 |
Static Felxability |
Hip and Trunk - sitting |
|
9 |
Vertical Jump |
Probably the wall test |
Push-ups : on knees
with hands under shoulder, nose to ground : 28 + 21 + 19, but were my hands
close enough?
BED
AT 10h30
|
|
FRIDAY,
July 3rd 2009
Take a planned afternoon off.. really
need it with all that's going on at work.
3h27
PM P90X
~ HOME
FITNESS
with Tony Horton — Program
# 08 Core Synergistics
47 mins+/ AveHR 111
67% / MaxHR 141
85%
/ 417 cals / 50% fat / 11 mins InZone
(75%+)
I do max regular knee push-ups instead of those in the WO just
to be at ease with them next Tuesday. 31 + 27 + 23 + 20 + 14 = 115
BED
AT 10h30
|
|
SATURDAY,
July 4th 2009
I feel weird.. like if
time is staying still until the end of P90X, my Fit Test and our Rockies
Vacation.
I play the thin line between
getting DOMS or getting injured and hope that my arms are just aching from
the push-ups yesterday.
2h43
PM P90X ~ HOME
FITNESS
with Tony Horton —
#04 Yoga
1h22 mins+/ AveHR
79 48% / MaxHR 192
116%
/ 272 cals / 60% fat / 0 mins InZone
(75%+)
I didn't really feel like doing this, but it went well.
BED
AT 11h30 PM
|
|
SUNDAY,
July 5th 2009
12h05 PM P90X ~ HOME
FITNESS
with Tony Horton
—
# 07 Stretching
~
This was DAY 90 of " P90X " ~
WOW !!! I made it !
BED
AT 10h30 PM
|
|
MONDAY,
July 6th 2009
Moving day at
work.. stress & unexpected change.. "à suivre..."
REST & RELAXATION
I figure this
is what I need before my Fit-Test tomorrow.
BED
AT 10h30 PM
A phone call wakes
me up just as I was falling asleep, and at 3 am I wake up again and have
trouble sleeping because I think about my job. Just what I DON'T need before
my Fit-Tes tomorrow.
|
|
TUESDAY,
July 7th 2009
Happy 2nd
Aniversary Manouane & Massiel!
More changes at work, but
I'll be ok. Try to catch up what I'm late on because of the moving day.
Biotonix FIT TEST Keeping
it real.
6h00 PM ~ 60 mins with Alex Bernier, Energie Cardio
I wish I had
slept better last night, I would surely have done better on
the submaximal treadmill walking test, but it is probably
the weak link of P90X as well, so something I'll work on.
BMI : 23,5 % =
4/4
Waist - Hip Ratio : 0,76 =4/4
Caliper Test : 31% = 4/4 ** see DIET note below
(Triceps : 17mm / Biceps : 12 mm / Subscapular : 7mm /
Suprailiac :7 / calf :15 mm)
Submaximal Treadmill Walking Test : 5 levels
= 3/4
Prehension : Left 40 kg / Right 40 kg
= 4/4
Flexibility : 48 cm
(18.9") = 4/4
Vertical Jump : 44 cm
( 17,32") = 4/4
Knee Push-Ups , elbows to right-angle : 85
= 4/4
Max 25 Crunchs (low sit-ups) : Max
= 4/4
Max 180 seconds Back Extension : Max
= 4/4
Total :
Physiological Age : 29 !
CALIPER TEST — NOT CONCLUSIVE
**Alex said he finds the Caliper Test calculation
weird.. that according to the numbers I should be lower..That usually the
total devide by 2 is the %. That would still be too much. I need to loose
the extra. The
Durnin/Womersley 4 site Caliper Method gives me 22,48.
BED
AT 10h30 PM
|
|
WEDNESDAY,
July 8th 2009
Eat 10 mins lunch at 2h00 PM and don't
take a break in the afternoon. DANGER.. I have to relax.
4h42
PM TREADMILL WU
sort of like Fit-Test : speed 3,5 mi/hr (5.633 km/hr) 6 levels (but for
different lengths of time ea)My upper left hamstring tendon starts hurting at halfway (same as yesterday)
5h06
PM CARDIO TAE-BOXE ~
GROUP FITNESS
with Stéphanie
58 mins+ / AveHR 129
78% / MaxHR
159 96%
/ 691 cals / 40 % fat / 39 mins InZone
(75%+)
ahhh it feels so good to be back at the gym.
BED
AT 10h40 PM
|
|
THURSDAY,
July 9th 2009
Happy Birthday my brother!
Eat 10 mins lunch again and don't take
a break in the afternoon. DANGER.. but I am more relaxed.
4h24
PM CARDIO
aim : to
see where I'm at.
Nautilus Treadmill
14 mins at 4,3 mph / incline % progression every 2 mins : 0-2-4-6-8-10 (talk
about 30 secs at 8 mins)
4 mins at 3,6 mph / incline % progression every 2 mins : 12-14
Precor
556i
6 x 15 secs - 90 secs intervals at 10-16
6 x 15 secs - 90 secs intervals at 10-14 (for speed)
Precor
100i
2,5 x 180 secs - 180
secs intervals at 4 (running) - 18 (climbing)
5h35
PM STRETCHING
45 mins+ / AveHR 96
58% / MaxHR
121 73%
/ 310 cals / 60 % fat / 0 mins InZone
(75%+)
I like this combination of Cardio and stretching..
BED
AT 10h30 PM
|
|
FRIDAY, July 10th 2009
Another day at work where I
get a headache because of people speaking so loud that I can't hear myself
think! It's been like that all week, since I moved to the new office. So
glad that it was the last day before vacation time.
6h54 PM P90X
~ HOME
FITNESS
with Tony Horton — Off-Program
# 01 Chest & Back
Still have a headache at during the first third of the WO.
NOTES :
1) wearing my weight training gloves during Push-ups prevents my hands from
slipping on the carpet when my hands are wider than my yoga mat.
2) working real hard, I have trouble remembering my goals when they are 2
numbers as in Push-ups : ie : 10 regular / 15 knee ..
20h33
PM P90X ~ HOME
FITNESS
with Tony Horton —
Off-Program # 12 Ab Ripper X
PLANNING
Trying to figure out how I can add some cardio
the next time I do P90X.
I'll be coming back to change it a couple
of times.
|
planning
:
BASIC WEEKLY TIMETABLE
Weeks 1-2-3
of 13 : starting Monday
September 7th
|
|
My Plan to include Group Classes & extra Cardio
Monday
60 mins Buns of Steel Group Fitness
60 mins Cardio Militaire Group Fitness
Tuesday
60 mins
P90X
# 01 Chest & Back
15 mins P90X
# 12 Ab Ripper X
Wednesday
60 mins
Cardio Tae-Boxe
Thursday
60 mins Cardio
/ Intervals at Gym
60 mins P90X
# 07 Stretch
at Gym
Friday
60 mins P90X
# 03 Shoulders & Arms
15 mins P90X
# 12 Ab Ripper X
Saturday
2 - 6 hours hiking
or
60 mins P90X
# 02 Plyometrics
Sunday
60 mins
Ballroom Dance Class
P90X rest
or
60 mins P90X
# 04 Yoga X
|
The P90X Classic Program
Monday
60 mins
P90X
# 01 Chest & Back
15 mins P90X
# 12 Ab Ripper X
Tuesday
60 mins P90X
# 02 Plyometrics
Wednesday
60 mins P90X
# 03 Shoulders & Arms
15 mins P90X
# 12 Ab Ripper X
Thursday
60 mins P90X
## 04 Yoga X
Friday
60 mins P90X
# 05 Legs & Back
15 mins P90X
# 12 Ab Ripper X
Saturday
60 mins P90X
# 06 Kenpo X
Sunday
P90X rest
or
60 mins P90X
# 07 Stretch
|
BED AT 10h30 PM but don't sleep well
|
|
SATURDAY,
July 11th 2009
| Weather forecast for our comming vacation. |
 |
|
This is the
weather forecast for Banff, Albert. We'll be hiking there between
July15th and 24th. But well, we all know that it can change.
|
11h07
PM P90X
~ HOME
FITNESS
with Tony Horton — Off-Program
# 03 Shoulders & Arms
1h01 mins+ / AveHR
92
56%
/ MaxHR 123
75%
/ 351cals / 60 % fat / 0 mins InZone
(75%+)
Really feel that I did
# 01 Chest & Back
yesterday and that I didn't sleep well, but
it was still an excellent WO
.
DIET
140 lbs
|
Body Fat Caliper Measurement Sites - Women |
|
Chest - Diagonal fold, one third of the
way between upper armpit and nipple
Midaxillary - Horizontal fold, directly
below armpit
Bicep - Vertical fold, halfway between
shoulder and elbow, directly on bicep
Abdominal - Vertical fold, one inch to
the right of navel
Suprailiac - Diagonal fold, directly
above iliac crest
Thigh- Vertical fold, midway between
knee cap and top of thigh
Calf - Vertical fold, inside of leg on
largest part of calf
Subscapular - Diagonal fold, directly
below shoulder blade
Tricep - Vertical fold, midway between
elbow and shoulder
Lower Back - Horizontal fold, directly
over the kidneys, and 2 inches to the right
of spine
Body Fat Caliper Procedures1
1.) All measurement should be made on the
right side of the body
2.) Caliper should be placed 1 cm away from
the thumb and finger, perpendicular to the
skinfold, and halfway between the crest and
the base of the fold
3.) Pinch should be maintained while reading
the caliper
4.) Wait 1 to 2 s (and not longer) before
reading caliper
5.) Take duplicate measures at each site and
retest if duplicate measurements are not
within 1 to 2 mm
6.) Rotate through measurement sites or
allow time for skin to regain normal texture
and thickness |
Taken
during Fit-Test (July 7th) :
Tricep : 17mm
Bicep : 12 mm
Subscapular : 7mm
Suprailiac :7
Calf :15 mm |
I take at home (July 12th):
Chest : 7mm
Midaxillary : 6mm
Abdomen : 7mm
Thigh : 22mm
Lower Back : 6mm |
|
Going by circumference of neck, waist and
hips, my BF% is 23, and with the Caliper
test it varies alot, depending on which
method I use. I guess my BF is not
distributed very equally. With the nine measurements of the
Parrillo 9 site Caliper Method
I
get : 18,25% — Lbs of body fat : 24,92 (11,78 kgs) —
Lean body weight 116.09,08 lbs ( 52,76 kgs).
Anyhow,
what is sure is
that I must NOT listen to those who say that
I should't loose any more weight.
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BED AT 10h00 PM
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SUNDAY,
July 12th 2009
11h30 AM P90X ~ HOME
FITNESS
with Tony Horton —
Off-Program
# 07 Stretching
BED AT 10h00 PM
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|
MONDAY,
July 13th 2009
First day of 3 week summer vacation. Last day before 10 day trip to Alberta,
4h33
PM BUNS OF STEEL ~
GROUP FITNESS
with
Amélie
Martin
5h35
PM CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie
Martin
58 mins / AveHR 123
75% / MaxHR
165 100%
/ 637 cals / 40 % fat / 29 mins InZone
(75%+)
I felt great. and my headache only came back
after my 2 hours of training.
ACHES & PAINS
I think that I
still have a slight exertion headache from
the Push-ups Test last Tuesday. It comes and
goes. Tylénol helps. This is a new
experience, I don't think that I've evert
had this before. Or maybe it wasn't this
obvious. The loud atmosphere at work may be
responsable as well.
BED AT 9h00 PM
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