FRIDAY, February 24th, 2006

MINI WORKOUT
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  2  min

PHYSIO exercises for the shoulder I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
2 exercises 6 times 30 secs each

and guess what? it's snowing!

XC-SKIING
Mont Saint-Bruno
TOTAL : 4H08 / 1681 calories / InZone : 3h02
late morning : 3h00  / 1198 calories / 35% fat / AveHR 131 / MaxHR 161 / inZone 2h03
later  :  1h08 / 483 calories  / 35% fat  / AveHR 137 / MaxHR 153 / inZone 59 mins
starting at the "?" did trail #1 three times, parts of 3,5,7, and  #6 twice near the beginning
absolutely perfect conditions and weather.
Practiced alot of what I learned in my private lesson 2006-01-27

No pictures.. I didn't feel much like stopping.. but notice all the lakes.. and "Bouleaux" (like in Lac des Bouleaux) means Birch  The Blue trails are considered difficult, and the Black trail : very difficult. The snow conditions were so great.. I found it all quite easy. but not tooooo easy.. just right.

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 Got there a little later than usual because we stopped off to see my son, and ended up going to the restaurant.. I really needed to eat something, I hadn't realized how little I ate for supper. but still got in a good 2,5 hours of dancing.

ACHES AND PAINS
RIGHT KNEE : started hurting when I got home. Iced it once.

SATURDAY, February 25th, 2006

ACHES AND PAINS
RIGHT KNEE : OK

RECUPERATION  from yesterday

WARM-UP Treadmill
12 mins / AveHR  138 too high for a WU
Canged to treadmill .. trying again to see if my left foot metatarses can take the treadmill for  just 12 mins. (I was on crutches for 4 days las year because of 20 mins treadmill and a group fitness class with too much jumping)

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -10)

strict tempo  3-0-3

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

2)  Forward Lunge with Opposite knee Reach with DBs 1 x 18ea leg DB 10s

3)  Hip extensions on swiss ball  2 x 25 I was ok for these

4)  Pulley / Cable Row on swiss ball   @ 60 lbs  1 x 15ea

5)  Staggered stance cross diagonal row with DB  1 x 15ea; DB 30  

6) DB flat Bench Press with elbows away from body  1 x 15 DB 25s 

PHYSIO exercises for the shoulder  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
2 exercises 6 times 30 secs each

ONCE
7)  Lateral DB Raise with almsot straight arms 15 @ DB DB 5s
8)  Front DB raise with straight arms, back against wall 15 @ DB 5s

9)  Dips  : 1 x 15   assissted  (137) - 40 lbs ;  

12) Squat to double-arm overhead diagonal wall reach with DB 1 x 20 ea side, 20 lbs DB

57 mins / 174 calories / 55% fat / , AveHR 97 / , MaxHR 143 / InZone 3 mins

CARDIO
tried  but no.. no way!

STRETCHING
15 minutes

SUNDAY, February 26th 2006

DAY OFF

PHYSIO exercises for my LEFT SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
 2 exercises 6 times 30 secs each
 
BALLROOM DANCING
Practiced the steps for Mambo, Tripple Swing, Rumba and Merengue with my boyfriend for 2 hours in the afternoon and 1 hour after supper.

DIET I'm completely loosing it..

and cereales and soufflée and .. and..

ACHES AND PAINS
RIGHT KNEE : started hurting around 23h00, I guess I should have been sleeping.. Iced it twice.

MONDAY, February 27th 2006

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

WARM-UP
Rowing Machine Concept2
12 minutes / AveHR 119 / MaxHR 126 / 60 calories

ARMS
15 + 15 + 12  assissted @ (139) -40 lb
3 x 15  Push-ups 

BUNS OF STEEL ~ GROUP FITNESS with Amélie
29 mins cardio with alot of HIIT
26 mins glutes / abs / hammies / quands / lower back
2 mins stretching
55 mins / 332 calories / 40% fat / , AveHR 124 / , MaxHR 162 / InZone 26 mins

STRETCHING
30 minutes the more I stretch, the more I feel like stretching.

TUESDAY,  FEBRUARY 28th 2006
on vacation but it is -19°C and windy, so too cold for xc-skiing.

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

MINI WORKOUT  in advance of Wednesday's workout
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
 

WARM-UP Stationary Cycle
12 mins / AveHR  99 my HR was at 58 when I got to the gym.. but this is still too low for a warm-up.

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -11 )

doing this today in case I can go xc-skiing tomorow.
 strict tempo  3-0-3

1)  Forward Lunge with DB  bicep curls,  2 x 20ea leg  DB 10s

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 20ea leg DB 10s

3)  Hip extensions on swiss ball  2 x 30 with arms in the air

4)  Pulley / Cable Row on swiss ball   15 ea arm  @ 60 lbs  and  then  13 + 2(assissited) ea arm  @ 70 lbs

5)  Staggered stance cross diagonal row with DB  15ea side with DB 35  and then  15ea side with DB 30

6) DB flat Bench Press with elbows away from body  15 + 14  DB 30s would have finished the set if I had a spotter.

TWICE
7)  Lateral DB Raise with  straight arms 15 @ DB DB 5s
8)  Front DB raise with straight arms, back against wall 15 @ DB 5s

9)  Dips  : 12 + 12 + 8   assissted  (138) - 35 lbs ;  

12) Squat to double-arm overhead diagonal wall reach with DB not today

57 mins / 245calories / 55% fat / , AveHR 100 / , MaxHR 150 / InZone 7 mins

BALLROOM DANCE CLASS
60 mins Rumba, Mambo, Merengue

DIET Have to get a hold of mysefl.

WEDNESDAY, March 1st, 2006

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

XC-SKIING
Mont Saint-Bruno
MAP
but it's really cold! -12°C, sun for 2 hours then grey skies, less wind than the forecast annouced.
Packed snow on hard base, "good" conditions, some icey spots. Some stretches had Beach Leaves in the trails which made it very tricky.
TOTAL : 2h40 / AveHR 135 / MaxHR 158 / 1115 Calories / 35 % fat / 2h11 InZone
out of Zone HR was mostly in downhills.

BALLROOM DANCE PRACTICE
30 mins What we learned yesterday in Rumba, Mambo, Merengue  found some things to correct that are really going to help in Mambo. 

ACHES AND PAINS
My right knee hurt in some of the descents this afternoon, and this evening I have to ice my shoulder.. tomorrow I'll give a day off of physio exercises to my shoulder.

THURSDAY, March 2nd, 2006

XC-SKIING
Mont Saint-Bruno
Beautiful weather with new snow.
TOTAL : 4h16 / 1730 Calories / 3h14 InZone
3 sections  as follows ; with about 10 mins rest/preparation between each.
1h33 / AveHR 136 / MaxHR 160 / 665 Calories / 35 % fat / 1h10 InZone
1h23 / AveHR 131 / MaxHR 152 / 546 Calories / 40 % fat / 1h05 InZone
1h20 / AveHR 130 / MaxHR 145 / 519 Calories / 40 % fat / 0h59 InZone
most of the OutOfZone was in downhills but some in talking with people I met.

ACHES AND PAINS
Really weird.. my left shoulder hurt ALOT in the first 2 runs, and not at all in the last one. But my hammies tendon did the same thing last summer on 3h+ hikes.

The picture at the bottom left is a good example of what a hill looks like, although no two hills are the same. When there are only "V" (herringbone technique) tracks and no ski trails, it means it's really steep. Many hills have both, that means that beginners go up "herringbone technique" style and more advanced (including me) go up streight. The trick is in really changing the weight from side to side in sort of a slow jogging style. As for the "herringbone technique" technique.. it's a matter of sticking the poles at the right place at the right time. A beginer however.. would have to go up a hill like this in the "parallel-step" style with the skiis perpendicular to the hill.

FRIDAY, March 3rd, 2006

XC-SKIING With my boyfriend. He is so wonderful
Mont Orford
It's cold (-13°C) and sunny in the morning, covered and windy and snowing in the afternoon. But the trail conditions are excellent.
TOTAL : 2h50 / 1010 Calories / 1h33 InZone
2 sections  as follows ; with 15 mins lunch between.
Trails :  #1 to the X and back (technique warm-up) 4 - 6 - 8 - La Grande Halte
1h30 / AveHR 126 / MaxHR 147 / 554 Calories / 45 % fat / 52 mins InZone
Trails : #9 - ac5 - 5 - 4 - 3  - 1
1h20 / AveHR 121 / MaxHR 147 / 456 Calories / 45 % fat / 41 mins InZone
Very long hills up.. very long hills down. Different from Mont St-Bruno.

I asked my boyfriend if I looked more confident then before in the hills down.. he said "Oui, vraiment! t'es belle à voir"  that made me so happy!  He elaborated later that I was elegant and quick and made it seem so easy.  Now THAT is very good!

It's much easier to take pictures when the trails are level. And when there are short, fun hills up and down.. it's too much fun.. so I don't really feel like taking my camera out and stopping. Note to myself : I should dedicate an afternoon once just for photography.

In this case, the hill is definately soft enough to continue sliding uphill. At the left, the trail is for "skating" or for beginers who have trouble sliding uphill. The only difficulty in this particular hill is that it goes on for a very long time.. But then.. the HR can't go as high as in HII-Hills. and often there are LOOONG hills going down in the same region, so the HR has alot of time to go down as well.

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

and for the right elbow
TWICE
10)  DB palms-up Wrist curls   20 with DB 5s
11)  DB palms-down  Wrist curls 20 with DB 5s  

SATURDAY,  March 4th 2006

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

WARM-UP Treadmill
12 mins / AveHR  124 Left shin splints the first 9 minutes

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -12 )

1)  Forward Lunge with DB  bicep curls,  2 x 20ea leg  DB 10s

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 20ea leg DB 10s

3)  Hip extensions on swiss ball  2 x 30 with arms in the air

4)  Pulley / Cable Row on swiss ball   2 x 15  ea arm  @ 70 lbs

5)  Staggered stance cross diagonal row with DB  2 x 15ea arm DB 35

6) DB flat Bench Press with elbows away from body  2 x 15  DB 30s almost solid / no spotter

TWICE
7)  Lateral DB Raise with  straight arms 20 @ DB DB 5s
8)  Front DB raise with straight arms, back against wall 20 @ DB 5s

9)  Dips  : 2 x 15   assissted  (138) - 40 lbs ;  

12) Squat to double-arm overhead diagonal wall reach with Med. ball 4kg, standing on Bossu. 2 x 20ea side

CARDIO
hopefully going xc-skiing again tomorrow so I'm skipping it today.

BOOK
and I just ordered this book : Fitness Cross-Country Skiing

SUNDAY, March 5th 2006

DAY OFF
I REALLY needed this day off. Not even because I was tired or anything..just to clear my mind and body from training.

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

Plus very light endurance exercises for my right elbow

BALLROOM DANCE PRACTICE
30 mins What we learned last Tuesday in Rumba, Mambo, Merengue

MONDAY, March 6th 2006

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

WARM-UP
Rowing Machine Concept2
12 minutes / AveHR 110 MaxHR reads at 230.. so I could only estimate the AveHR

ARMS
2 x 15  assissted @ (138) -40 lb
Did 8 + 5 push-ups but my arms were dead.. maybe from the Rowing?

STRETCHING
10 minutes

BUNS OF STEEL ~ GROUP FITNESS with Amélie
CARDIO very hard and not just for me!
33 mins / 234 calories / 35% fat / , AveHR 136 / , MaxHR 167 / InZone 25 mins
GLUTES / ABS / HAMMIES / QUADS / LOWER BACKshe really made us suffer today
27 mins /90 calories / 55% fat / , AveHR 96 / , MaxHR 149 /
Amélie gave me a Salsa music CD that we talked about a year ago!

ARMS
3 x 15  Push-ups 
 

XC-TECHNIQUE

and my interpretation :

TUESDAY,  March 7th 2006

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

MINI WORKOUT  in advance of Wednesday's workout
TWICE
10)  DB palms-up Wrist curls   25 with DB 5s
11)  DB palms-down  Wrist curls 25 with DB 5s  

maybe abs after the dance class.. but probably not..

BALLROOM DANCE CLASS
60 mins Foxtrot .. to  the songs " You Give Me Fever" and " It had to be you"

FENCING FLASHBACK

WEDNESDAY,  March 8th 2006

I only slept 6 hours last night (worked on my weblog til midnight). and had a very big day at work and only 15 mins lunch.. so I decided to to a lighter version of the Work-Out.

WARM-UP Stationary bicycle
12 mins / AveHR  info later.,,

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing-13 )

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

PHYSIO exercises for the shoulder  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
 2,5 lb DB rotator cuff exercise  6 times 30 secs
 

3)  Hip extensions on swiss ball  2 x 30 regular

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

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

6) DB flat Bench Press with elbows away from body  2 x 15  DB 25s 

TWICE
7)  Lateral DB Raise with  straight arms 15 @ DB DB 5s
8)  Front DB raise with straight arms, back against wall 15 @ DB 5s

9)  Dips  : out of time 

12) Squat to double-arm overhead diagonal wall reach with Med. ball 10 lbs, standing on Bossu. 2 x 15
 

CARDIO
EFX Precor 546 and 576
30 minutes / hills /  info later...

(later at home )
PHYSIO exercises for the shoulder  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
Towel stretch exercise  6 times 30 secs

THURSDAY, March 9th, 2006

PHYSIO exercises for my LEFT SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
Towel stretch exercise  6 times 30 secs

I'm at 16 today..  It was my Cardio-only day.. I think I need more rest than cardio just now.

PHYSIO exercises for my LEFT SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
 2,5 lb DB rotator cuff exercise  6 times 30 secs NOTE : Before these exercises I always warm-up my shoulder by putting a micro-wave heated pad (Sac Magic) on my shoulder for a few minutes. I only do this because I know there is no real inflammation. If there was inflammation, I'd only Ice it.

RIGHT ELBOW : I'll start doing more elbow exercises. These are the same as those my Physio gave me. I was only # 3 & 4 regularly and 1&2 sometimes. Exercises 3 and 6 are the ones that hurt.

FRIDAY,  March 10th 2006

Rain.. no hike.. no ski.. .
 

PHYSIO at home
SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
Rrotator cuff exercise  6 times 30 secs with 2 lbs weight.
Towel stretch exercise  6 times 30 secs
ELBOW all 6 exercises, plus massage in the car going to the gym  
 

WARM-UP Treadmill
12 mins / AveHR 132 / MaxHR 158 / 83 calories  I like running.. but always start off having shin splints on my left leg.

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -14)

1)  Forward Lunge with DB  bicep curls,  2 x 20ea leg  DB 10s

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 20ea leg DB 10s

3)  Hip extensions on swiss ball  2 x 30 with arms in the air.

4)  Pulley / Cable Row on swiss ball   2 x 15  ea arm  @ 70 lbs

5)  Staggered stance cross diagonal row with DB  2 x 15ea arm DB 35

6)  DB flat Bench Press with elbows away from body  15 + 13  DB 30s they still scare me!

9)  Dips  :  15 +12 times (137) - 40   still killers 

12) Squat to double-arm overhead diagonal wall reach out of time

CARDIO ~ 60 minutes felt good! Still no HIITs this month.. (Starting again in April)
20 minutes Cross Ramp Program #2 on Precor  EFX 546,  including 5 mins backwards
20 minutes Cross Ramp Program #2 on  Precor EFX 576i,  including 5 mins backwards
20 minutes Cross Ramp Program #2 on  Precor EFX 546,  including 9 mins backwards
Those are like hills
AveHR 133/ MaxHR 146  / 52 mins inZone / 405 calories / 40% fat
 

STRETCHING
15 minutes PNF style. would have liked to do more.. but was getting tired.

Later at home
TWICE
7)  Lateral DB Raise with  straight arms 15 @ DB DB 5s
8)  Front DB raise with straight arms, back against wall 15 @ DB 5s

TWICE I have a strong core.. and do abs during group class on Mondays, but I've been neglecting these.
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 90 secs

SATURDAY, March 11th 2006

PHYSIO ELBOW the hike will be enough

WINTER HIKING
Mont Saint-Hilaire
weather : low 20s, lots of sun,  no wind, except for a little at the top.

The Rocky blue trail is closed for the winter. There is not enough snow yet for xc-skiing.

TOTAL 2 h 33  MaxHR 154  / 712 calories /
UP RED 1 h 17  / AveHR 120/ MaxHR 154  / 30 mins inZone / 432 calories / 45% fat
DOWN RED 1 h 06 / AveHR 105/ MaxHR 136  / 3 mins inZone / 280 calories / 55% fat

DANCE EVENING IN MONTREAL

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 My brother and his lady came by for a while, but didn't dance.. and don't think they will.. Too bad.. it was nice to have them there. There were alot of people tonight.. Probably because of the weather, when it's nice.. they come to Montréal instead of dancing near where they live.

PHYSIO SHOULDER  the dance evening  was  be enough...

TUESDAY,  March 14th 2006
Very big and stressful day at the job.. but mainly because I had woken up in the middle of last night because of my shoulder.. and hadn't fallen back asleep for about 3 hours. But I did make good use of that time.. working on this web log.

BALLROOM DANCE CLASS .
60 mins Tripple-Swing and  Foxtrots  One of the couples had to sit out the Tripple-Swing.. too tired! sheesh!  There is really nothing there.. sort of like a brisk walk.. anyways..

READING skimming through the book "Fitness Cross-Country Skiing" I thought that the first half of the book would be too easy .. and it IS not cardio for me.. but at one point it says  for the first level (green) "  If you're already aerobically fit, Green Zone training will help you recover more quickly between days with longer or harder workouts."  and later  "  For those days when you just don't feel up to longer training or you've had a stressful day, the Green zone will be just the ticket for relieving stress and gaining the relaxing benefits of easy exercise." after a few explanations of concepts that will be introduced in the chapter it goes on to discribe 10 different workouts in the Green zone. Well.. I could definately add another workout.. and that is Ballroom dance practice.. like the one my boyfriend and I did on Sunday.. and some times.. the Ballroom Dance Class also fits into that type.. I never thought of dance as a good recovery exercise.. but it definately is!

Went to bed at 22h00 with half a dose of sleeping pill.. just to make sure that I get a good night sleep.

WEDNESDAY,  March 15th 2006

It feels real good not to be tired.. but I stay in bed 'til the last minute just to make sure.

WARM-UP Stationary Cycle 
12 mins / AveHR 96 / MaxHR 115 / 41 calories / 60 % fat  I really have a hard time getting my HR up on the stationnary bike in such a short time. I'll have to search my log to see since about when. but I'm still warmed up in the end, and that's what counts.

WORKOUT Previous workout   ~   Next workout                                                                                                                  
(program #5 Conditionning for Outdoor Fitness, xc-skiing and canoeing -15)

Last time before new program, and thoughts on the exercises

1)  Forward Lunge with DB  bicep curls,  2 x 20ea leg  DB 10s
I won't miss these for a while.. 80 bicep curls is like bo-ring.. even with lunges LOL. Good balance exercise.. but I really couldn't up the weights anymore.. even if I had gone back down to 2x15.

2)  Forward Lunge with Opposite knee Reach with DBs 2 x 20ea leg DB 10s
I like twisting my body.. so I liked that Oppostie knee reach..

3)  Hip extensions on swiss ball  2 x 30 with arms in the air.
If you try hip extensions with arms in the air and find them difficult.. start by holding the 2 hands together straight up in the air.. even just touching the 2 hands helps.. I didn't need it but experimented and found it really is alot easier.

4)  Pulley / Cable Row on swiss ball   2 x 15  ea arm  @ 70 lbs
MUCH easier with the right arm.. MUCH MUCH easier.. but I don't have to ask anyone to decide to keep it at the same weight for both arms.. I had enough of my years fencing when there was a marked difference in my thighs and arms..

5)  Staggered stance cross diagonal row with DB  2 x 15ea arm DB 35
The weights in the "ladies only" part of the gym stop at 30 lbs DBs so I had to go to the regular gym.. it was crowded.. I think  some of the guys had never seen Staggered stance cross diagonal rows.. / again.. MUCH harder with left arm.

6)  DB flat Bench Press with elbows away from body  2 x 15  DB 30s were "almost" easy today.. I wonder what kind for equivalent exercise I'll have in my next workout.

TWICE
7)  Lateral DB Raise with  straight arms 20 @ DB DB 5s
8)  Front DB raise with straight arms, back against wall 20 @ DB 5s
My Physiotherapiste told me to do them.. but I really don't like them. I really concentrate  on keeping my shoulder blades back together. I imagine they are good for me.

9)  Dips  assisted :  2 x 12  times (137) - 30   I'll continue doing dips for sure.. I have to be able to do 2x15 at -20  before trying Body Weight dips.

TWICE hopefully later at home
10)  DB palms-up Wrist curls   25 with DB 5s
11)  DB palms-down  Wrist curls 25 with DB 5s
Since I've had 3 tennis elbows in 3 years.. I really need to work on the resistance of my tendons.. Hope they'll be ok some day.

12) Squat to double-arm overhead diagonal wall reach 2 x 15 ea side on up-side down Bosu had fun with these.

CARDIO ~ Was supposed to do eliptical.. but it was just the right time for a Group Fitness class so I joined in. After all, this IS my in between programs week
 

PHYSIO : Towel stretch exercise  6 times 30 secs Had a few minutes to wait..

CARDIO MILITAIRE ~ GROUP FITNESS with Amélie
Full body workout with repetitve exercises (not much coreography) and some "games"
Fun group.. 5 guys.. lots of atmosphere and motivation, first time I try it.. but I'll be back! ...
57 mins / AveHR 129 / MaxHR 167  / 32 mins inZone / 368 calories / 35% fat
sort of Intervals.. since they are varied exercises. to give an idea of the intensity.. in the Push-ups.. we did a pyramid 1-10 with 2 seconds to stand up, 4 to get back down between the sets. alot of the girls did knee-push-ups after "5" so everyone can go to their limits.