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BASIC WEEKLY TIMETABLE

Monday
12 mins  WU stationary cycle
10 mins dips and pushups
60 mins Group-fitness Buns of Steel
15 mins stretching

Tuesday
60 mins
Ballroom dance class

Wednesday
12 mins rowing WU
60 mins strength WO
40 mins cardio ~ hills
No HIITs for the moment, but starting them again in 2 weeks


Thursday
60 mins cardio  transfered to Saturdays
20 mins stretching

Friday
2 - 5 hours xc-skiing or hiking

Saturday
12 mins treadmill WU
60 mins strength WO
*edit March 26th* 60 mins cardio ~ hills transfered from Thursdays


Sunday
Day off

 

I color code the logs
as I do with my Excel logs..

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

FRIDAY,  March 17th 2006

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

FITNESS PROGRAM # 6   NEW

WORKOUT Previous workout   ~   Next workout                                                                                                                
(program #6
Classical Free Weights by Steve Lussier :  week 1)

well, sort of a WO.. but mostly just learning the exercises and finding the right weights.

Steve Lussier, BSc Kinesiology is Chief Trainer at  Energie Cardio, Saint-Hyacinthe, Québec. I found out today that I was actually one of his first clients when he started 8 years ago.. He remembers me, but I don't remember him.. I must say.. I was mostly into group fitness back then.. and finally never started the program he had designed for me.. He tells me that at the time he had been really worried why I hadn't come back..that maybe I didn't like his program.. Now he knows that many people don't come back for many reasons.. (mine were reasons of new boyfriend, Ballroom Dancing and other stuff) .

I asked Steve for a program that will make me learn the basic classical exercises, in a full-body WO that would take me about 60 minutes. After looking through my past programs he spent all the time needed to teach me the exercises and find  the weights I should start at, or at least, around what weights..

All exercises are 2 x 15, at as close as possible to  3-0-3 and 30 secs between sets. Just the time to change places between exercises.
However , I do listen to my body.. push my self.. but it's not a race.. I have HIITs for that.

1) Squats 2 x 15 : BB 125 lbs  total

2) Dead Lifts 2 x 15 : BB 85 lbs  total

3) Straight Legged Dead Lifts 2 x 15 : BB 85 lbs  total

4) Standing Cable Leg Curl Knees together while curling 2 x 15ea leg : 40 lbs

5) Chin-ups, hands parrallel 2 x 15 : assissted at (137 - 70  lbs ) Trying to see what I can do with my shoulder..

6) DB flys  2 x 15 : DB 12s

7) DB militairy press 2 x 15 : DBs 10s

8) Lying External rotation for shoulder 2 x 15 DB 5

9) BB Curl  2 x 15 : BB 26 lbs

10) Triceps extension with high pulley elbows at waist  2 x 15 : 35 lbs

11) Lateral Flexion (side bends)  with arms above head 2 x 15 : Med ball 3 kg

12) Swiss ball crunch with arms above head and one foot off the floor :  2 x 15

13) Bending forward with butt against the wall with med ball in hands : 2 x 15 5 kg
With knees very slightly bent so only the lower back works

*EDIT Dec 8th, 2006*  I already changed the name of this exercise once, but am chaning it again to
13
) Standing Back Extension  Lift DB from floor, Glutes at wall

14)   DB palms-up Wrist curls   2 x 25  with DB 5s  important for my right elbow (but I'll do them at home)

15)  DB palms-down  Wrist curls 2 x 25 with DB 5s important for my right elbow (but I'll do them at home)

MASSAGE
It was Open house at the gym today and there was a Massotherapiste there giving free 12 mins massages..(Pascal Lussier)  well I got one .. felt real good, and a little later he was waiting for his next client and gave me another 5 minute massage but that time just for my left shoulder. Later again.. we talked about my shouler and since he was giving out 10$ rebates and his 30mins massage is 30$ but covered by my insurance policy it won't cost me too much to atleast try once. (next Tuesday)

RAMBLING

Counting

I seem to have been counting an awful lot compared to many people.. I like counting.. it relaxes me.. NO I don't count just for the fun of it.. I'm not THAT crazy lol but I do find alot of occasions to do so. So naturally I was surprised when I read someone say that he couldn't count the tempo at the same time as the reps while lifting weights. I can very well undestand this at HIGH weights.. when we need to put all our energy and concentration into the lift.. but at the begining of a set , weather it be a st of 5 or 15.. it should be easy. There are 2 ways I know how to count these.. one way is how we did calisthetics.. the other way is how we count in dancing.
1,2,3 - 2,2,3 - 3,2,3 - 4,2,3 - 5,2,3 - 6,2,3
1,2,3,1 - 1,2,3,2 - 1,2,3,3 - 1,2,3,4 - 1,2,3,5 - 1,2,3,6
Of course, they can be adapted to counting tempos or mouvements to alot more than 3 or 4 like in the above examples. like in the Portages example below.

************************************

In Portaging a canoe in wilderness trips over a long distance.. it's very easy to think that we are just being lazy or weak, and push ourselves to go way too far without a rest. I'll take as an example a 3 mile Portage with a 75 lbs, 16 foot canoe over hilly terrain, 2 people with 180 lbs of equipement in 3 pack sacs.. (75 lbs, 75 lbs, 30 lbs) and let's say one person carries the canoe and the 30 lbs pac sac, the other does the 2 75 lbs pac sacs.) I've known guys who can portage a canoe and a 60 lbs pac sac for miles on bad terrain.. and they couldn't care less about counting.. but that 's not me ;) so here is how it goes.

So each of the 2 people have to do 2 trips. The simplest is .. they bring thier first load to the end, rest while going back to get the second load and bring it to the end. This means 3 miles of portaging, 3 miles of rest, 3 miles of portaging. Now 3 miles of resting is a long time.. and 3 miles of portaging is a VERY long time. So what we need to do.. is cut up the distances..

1 mile portage with load A,
1 mile rest going back to get load B
1 mile portage with load B,
change load B to load A and portage 1 mile,
1 mile rest going back to get load B,
1 mile portage with load B,
change load to load A and portage 1 mile,
1 mile rest going back to get load B,
1 mile portage with load B,

With this, we covered the same distance as in the other method, but had a pleasant day . of course, the "exact" distance of each trip doesn't matter, nore does it matter if the distance is cut into 4 or 5 sections instead of 3. So what we do is count steps.. we portage the first load for 1000 steps go back get the rest etc. And this is where my counting example is the same as for counting tempo and reps.. the way to count to 1000 is

count to 99 .. then say 100
count to 99 .. then say 200
count to 99 .. then say 300 etc.

Sounds simple, but I've heard many people not think of it. .

************************************

A few years ago.. when I had trouble going up steep hills in hiking.. I noticed that counting helped me. On the trail I did regularly there were 3 sections of hills that took me about 100 steps to climb. and each time I counted

count to 9 .. then say 10
count to 9 .. then say 20
count to 9 .. then say 30 etc.

it really helped me get up.. now I do it automatically when ever I find that I'm near my limit. Maybe all it does it keeps my from thinking how much I'm working hard, I don't know.. but it works.

************************************

I think one of the reasons it works is also a bio-feedback thing.. I find that when I count, my HR tends to go done.. in fact.. just taking my pulse rate at rest.. my HR goes down..
(maybe I'll write more about this here later)

of course there's the "count to 10 when you're angry" thing that every one knows about that is in this subject as well.

************************************

With my son, even when he was very young I was often counting..(no.. not always, I'm not THAT crazy ;) ) counting the steps to go to the entrance door, counting the pieces I cut up a pie in. Anyways, buy the time he was 3, I was pretty sure he could count to 3 and not just repeat his age when someone asked.

I was surprised one day though.. we were at my mothers on a monday afternoon, just us.. he was playing in the living room and I was in the kitchen chatting with my mom. My son comes up to me and says (in french but I'll translate here)

"Grandma has 5 lamps".

I look around the kitchen and am VERY disappointed.. there are 3 lamps.. but.. not showing my disappointment, I take ALL my motherly patience and say to him :

"Grandma has 3 lamps, (and pointing to one lamp at a time) 1 - 2 - 3" he looks at me with all his inoncece and confidance and says :

"yup, and 2 in the livingroom, that makes 5"

OUCH!!! not only did he know how to count! but grasped what addition was! LOL My mom and I looked at each other.. I was thinking "ok.. I still have alot to learn about how much kids know and understand!


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, Rumba

Do-Ré-Mi Stardust
Went to the restaurant with my son before going dancing so we got there late.. but had a good practice of the dances we are learning these days.

SATURDAYMarch 18th 2006

I ffffeeeeel goooood

WARM-UP Treadmill
12 mins / AveHR 112 / MaxHR 158 / 83 calories  Low cause I stopped 2 mins to go to the washroom

WORKOUT Previous workout   ~   Next workout                                                                                                                
(program #6
Classical Free Weights by Steve Lussier :  week 1)

"je vais jouer dans la cours des grands!" LOL

I just translated from the  french names.. and corrected them with ExRx.net but Steve and Energie Cardio call the Straight Legged Dead Lift "Good Mornings" and I understand his point on why.. *it is the same movement* but just for clarity with the ExRx community.. I'll call them SLDLs.

1) Squats 2 x 15 : BB 125 lbs  total I didn't feel anything in the legs but I'm still getting used to having a BB on my shoulders.. and the rack.. I forgot to adjust the starting height... so after the sets.. I had to go up on my toes a little to put the BB back in it's place.. with only 30 secondes between sets, I didn't really have time to think, so I didn't change it.. It was DURING the second set that I realized it wasn't my fault that I had trouble putting the BB back. I'll be less scared of the BB next week when I put the rack bar at It's proper height for me lol

2) Dead Lifts 2 x 15 : BB 88 lbs  total
The 88 lbs BB are fixed weight BBs instead of the addable weight ones I used yesertday.

3) Straight Legged Dead Lifts 2 x 15 : BB 88 lbs  total
This is just the same weight where I stopped in 3rd program, but it was because of my Right Hammies Tendon.. Now it's all heeled up .. so I'll probably be going up in weights soon.

4) Standing Cable Leg Curl Knees together while curling  2 x 15ea leg : 30 lbs
I have to put a stool to be at a good leve, so it's a little awkward, specially that I was on an other pulley than yesterday, so decided to start at lower weight the planned.

5) Chin-ups, hands parrallel 2 x 15 : assissted at (137 - 70  lbs )
"Thought" it was too easy until the last 3 of the second set. so just perfect.

6) DB flys  2 x 15 : DB 12s
First time I do these  *edit* . humm that's a useless comment..!!! most of these it's the first time!

7) DB militairy press 1x 15 : DBs 10s /  1x 15 : DBs 12s
 I'm sure I can do better.

8) Lying External rotation for shoulder 2 x 15 DB 5
I'll do these at home starting next week.

9) BB Curl   2 x 15 : BB 26 lbs
*edit* didn't feel that I had worked at all the next days so.. I guess that I should do more.

10) Triceps extension with high pulley elbows at waist  2 x 15 : 35 lbs
too easy.. up next time

11) Lateral Flexion (side bends)  with arms above head 2 x 15 : Med ball 3 kg
always have problems breathing with these.

12) Swiss ball crunch with arms above head and one foot off the floor :  2 x 15
change foot with set / foot 12" from ground .. I loose my balance if I lift it more.. so I guess that'll be my goal.

13) Standing Back Extension  Lift DB from floor, Glutes at wall  2 x 15 15 lbs
Checked with Steve .. have to bend knees slightly so it's ONLY the lower back that works..

1 h 33  / 312 calories / 55% fat / , AveHR 107 / , MaxHR 145 / 8 mins InZone
Starting at #6 I chatted a little with people.. I also went to check some things with trainers about the exercises.. so I should be able to do it in les time. Later, during stretching, I talked with Amélie and told her that if ever on Saturdays when she's training and not teaching, she wants to do Partner exercises with me it would be fun.. either with Med Ball or other. She seemed interested and said she'd definately think about it. Wouldn't be a regular thing.. just once in a while .. off program.

CARDIO
Eliptical.. Hills
30 mins /188 calories / 45% fat /  AveHR 128 / MaxHR 146 / 21 mins InZone

STRETCHING
10 mins including Towel stretch exercise  6 times 30 secs
 

MASSAGE
Got another 12 minute free massage today.. only for my shoulder this time.. Feels real good !

PHYSIO
SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
Rrotator cuff exercise  6 times 30 secs with 2 lbs weight.
ELBOW all 6 exercises, plus massage

SUNDAY, March 19th 2006

DAY OFF

PHYSIO

RIGHT ELBOW
TWICE  both arms at the same time with 5 lb DBs
wrist extensor muscles  25
wrist flexor muscles  25
deviator muscles and  25
pronator and supinator muscles 25stretching flexor muscles 30 secs also 15 secs a few times during the day
stretching extensor muscles 30 secs also 15 secs  a few times during the day

PHYSIO
LEFT SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.

towel stretches 6 x 30 secs
Rotator cuff exercise with 2,5 lb weight  6 x 30 secs
 I did the Rotator cuff exercise with both arms at the same time.. I'm at a point where my left shoulder is getting almost MORE flexible than the right, but it still hurts in weird positions where the right shoulder doesn't hurt.

8) Lying External rotation for shoulder 2 x 15 DB 5 I want to do these at home instead of the gym

WEB LOG  I finished the rambling about "Counting" and took pictures at of the gym where I workout.

DIET                                                                                                                                                                   
Dear Diary,                                    
I thought I was back on track.. but I'm not.. and I just can't find the courage inside me to get at it. and the worst is.. I think I don't care.. no one is going to like me more, nor less, if my weight changes.. and that's what I want, people to like me and to have  freinds.. so I don't know.. right now.. I don't care.and yes..  this is pathetic On the good side.. humm ?  I don't know. but there must be a good side..

DOMS  I can definately feel that I've worked my back and sides in the new program.. Don't feel anything in the arms and legs though.

MONDAY, March 20th 2006
I was a little sleepy mid afternoon.. but the hustle and bustle of the gym and all the Smile-Contacts and the few words exchanged here and there woke me up just fine. Talked with one of the grils from Buns of Steel about hiking.. She's been to Mont Albert quite often since she lived near by (Saint-Anne des Monts).

WARM-UP
Rowing Machine Concept2
12 minutes / AveHR 122 / MaxHR 147 / 49cals / 40 % fat / 8 min InZone

ARMS
assissted @ (137) -20 lb 10 + 5 + 8
pushups 2 x 15

BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
Still the best  legs and abs workout I have all week it's the only time I really feel them burning.
GLUTES / ABS / HAMMIES / QUADS / LOWER BACK
25 mins /  165 calories / 30% fat /  AveHR 132 /  MaxHR 167 / 17 mins InZone
37 mins / 149 calories / 55% fat /   AveHR 103 /  MaxHR 143 / 4 mins InZone

PHYSIO exercises for my LEFT SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
2 exercises 6 times 30 secs each early morning.. in fact.. the weighted cuff rotations I did in bed before getting up

DIET
I'm logging what I eat.. no matter how bad it is. and every day I'll try to write something about what I'm thinking or doing.But it was too much tonight.. I know it.. yet I think I don't care.. but I WANT to care about it..

TUESDAY,  March 21th 2006

MASSAGE
Went to get a massage for my shoulder from the Massotherapiste who was at the gym last week-end for Open House. He also examined my elbow.. He is in agreement with my Physio that my tennis elbow is not inflammed now. So my forearm pain might just be DOMS from doing the physio exercises every day? But I do them with both arms, and my left arm doesn't hurt, even if I'm right handed. ??!! anyways.. I got a 5 mins massage for my right elbow .

For my shoulder he says that the smallest of the Rotator Cuff muscles..( I think that's the Teres Minor) has a real knot near my shoulder blades.. and that "might" pull on the other end. He seems very young and maybe not much experience.. but I do have confidance in him.. anyways.. it sure felt good.. so I plan to go back next week and the week after. That's about as much as I feel I can spend. We'll see what it does.

BALLROOM DANCE Practice
30 mins   We played hookey and decided to just practice at home this week my stomach is all weird, and my shoulder hurts all over where I got the massage.. maybe it's just in my head..

PHYSIO
I'm going to re-think my exercises schedule.. I gave it a good try now for a few weeks.. and I think it's time that I do them every second day instead of every day.

DIET
I asked someone to be my diet buddy and that we'd encourage each other to maintain our respective nutrition goals.. He didn't say no.. ( à suivre)   I also decided to weigh myself officially again on Sunday mornings. I'll log my weight here.

 

WEDNESDAYMarch 22th 2006

Workday.. less of a rush than I'd thought.. stomach still a little whizy but clears up by the afternoon
By the way', I wrote it early in my log.. but should say it again.. InZone = HR above 125

WARM-UP stationary cycle 
12 mins / AveHR 96/ MaxHR 105 / 39 calories  Took it easy since I wasn't sure how I'd feel during the WO and wanted to do cardio after anyways.. It was a good warm-up anyways.. (my HR was at 62 when I started the WU)

WORKOUT Previous workout   ~   Next workout                                                                                                                
(program #6
 Classical Free Weights by Steve Lussier : week 1)


second time, so still in the "getting used to" phase.
30 secs max between sets. Just time to change places between exercises.
 

1) Squats 2 x 15 : BB 135 lbs  total Those are parrallel.. I still don't believe I need Ass To Grass squats.. if I need to lift something from the ground, my hands can touch the ground from parrallel..I'm not saying never.. but not now.

2) Dead Lifts 2 x 15 : BB 92 lbs  total
I checked the Presets.. we have from 15 lbs (that's a bar only) to 114 lbs..HR up to 156 on these, felt like fun 

3) Straight Legged Dead Lifts 2 x 15 : BB 92 lbs  total
Wasn't sure of this weight, but since I had the bar out, I figured I might as well try it.HR up to 154 on thes .. but I recuperate real fast.. so no problem.

4) Standing Cable Leg Curl Knees together while curling  2 x 15ea leg : 40 lbs
Back to the weight I had planned..

5) Chin-ups, hands parrallel 15 at assissted at (137 - 65  lbs )  and 15 at assissted at (137 - 60  lbs )
Just right weight.. the last 3 were really tough.

6) DB flys  2 x 15 : DB 12s
Had a little pinch in my right (good) shoulder.. but it went away in the second set..

7) DB militairy press 1x 15 : DBs 12s /  1x 15 : DBs 15s
I think I can do better..

9) BB Curl   2 x 15 : BB 26 lbs
Tried the 33 lbs for about 8 but continued with 26 lbs.. I couldn't have done the whole thing.. next time I'll do more reps at 26.

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs
too easy.. up next time

11) Lateral Flexion (side bends)  with arms above head 2 x 15 each side : Med ball 3 kg
didn't have problems breathing this time!!! hummm ?? I usually do..

12) Swiss ball crunch with arms above head and one foot off the floor :  2 x 15
wobbly a little.. but the crunch part was easy.

13) Standing Back Extension  Lift DB from floor, Glutes at wall  : 2 x 15 35 lbs
no problem with these.

8) Lying External rotation for shoulder 2 x 15 DB 5
Was going to do them at home.. but had time before my cardio reservation, and the gym was almost empty.

1 h 23  / 350 calories / 50% fat / , AveHR 105 / MaxHR 156 / 14 mins InZone
10 mins less. didn't chat today  and I went UP in 8 exercises. normal at the begining of a new program, but still good.

CARDIO
Elipticals Precor 546 and 576i ....  Cross Ramp 2 with Fartlek intervals.
40 mins / 271 calories / 40% fat /  AveHR 131 / MaxHR 148 / 36 mins InZone
The first 15 minutes my legs were really heavy.. but after that it was good.

STRETCHING
10 mins
didn't do the physio shoulder stretching cause I was getting too tired and I might hurt myself.. I plan to do them later at home.

DIET
I had a "Lean Cuisine" chicken fettucine (260 calories) instead of just stuffing myself with nuts and PB. It's 20h52.

PHYSIO
SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
Towel stretches 6 x 30 secs
ELBOW all 6 exercises but didn't count them.. did them by "feel" while reading the website below :

READING
Exercise Physiology   Interesting.. lots I've already learned in my coaching cerification or elsewhere but revision is always good.and alot of updated things.. things like how the heart pumps the blood.. and lots of stuff I didn't know at all

THURSDAY,  March 23th 2006

Lots of things to do at work today.. moved around alot.. but nothing difficul nore stressful. I feel my WO from yesterday in my lower back, That scares me cause I had back problems for 15 years long ago.. but I'm pretty sure its just light DOMS (Delayed Onset Muscle Soreness). But during the cardio also felt my legs being very heavy.. surely from yesterday's WO + Cardio. I would have NEVER dared to workout this hard outside of a gym.. I must have looked scary at times LOL

CARDIO
60 mins / AveHR 134 / MaxHR 157  / 47 mins inZone / 413 calories / 35% fat
my HR goes below Zone as soon as a slack off a tiny bit.. even if I've been up to 155+ . This is a good sign

divided as follows :
20 minutes Cross Ramp Program #2 on Precor  EFX 546,  including 5 mins backwards
at resistance 8 - 10 and tried to maintain 12 METs as much as I could, after an initial warm-up.
20 minutes Cross Country Program  (#3 I think) on  Precor EFX 576i
This is like 5 hills.. the valleys are at 8 and the hills vary from 14 to 16 and last for 45 to 135 secs.. A REAL KILLER.
15 minutes Cross Ramp Program #2 on  Precor EFX 546,  including 5 mins backwards
at resistance 8 - 10 ... but mostly 8
5 minutes Cool down  on  Precor EFX 546
at resistance 6

STRETCHING
20 minutes NON- PNF style
Had to be careful not to pull tense muscles.. so did a mixture of stretching to relax, and stretching  for flesability.
including
Towel stretch exercise  6 times 30 secs

DIET
It helps to have someone to talk about it.. or to feel that someone is watching ..
Thought about my weaknesses today.. just one doesn't get to me.. but if two or more are at the same time.. that's when I have problems.

  • when I go to bed real late

  • when I feel that because I workout alot,  I deserve to eat more than 1600 calories

  • when I don't understand people

  • when I'm absorbed in doing something I like on the computer

  • when I say to myself that it's OK to eat what I'm eating because it's not junk food

  • when my pre-meno hormones cause havoc

  • when my stomach is upset from stress

  • when I'm near an open source of Peanut Butter

  • when I take just a bite of this or that while preparing food

  • when  people tell me I don't need to be on a diet (cause they only look at my waist line not my thighs)

  • when I feel I'm invisible

  • ---more to come if I think of something.

But I think it all boils down to emotions.. "Je mange mes émotions"  (I eat my emotions). Sometimes a feel terribly strong.. when I'm having fun with people.. I have no problems resisting food.. even tempting delicous food. When I've had a VERY hard workout.. I'm toooooo tired to eat.  Just a "hard" workout will make me hungry though.

 

PHYSIO
ELBOW all 6 exercises
SHOULDER Forgot to do the Rotator cuff exercises cause I went to bed eary.. but I have to re-think this physio stuff soon.. much of it is getting too easy.

FRIDAY, March 24th 2006

PHYSIO
ELBOW It's actually my forearm that hurts.. and I don't know if I should slack off the exercises a littel or continue as before. If I consider them as physio, I should continue.. If I consider them as weight training.. I should do them only every second day. I don't have anybody to advise me.. so I can only go by trial and error. doing them every second day can't "hurt" me.. so I'll try.
SHOULDER took the picture real fast before going hiking.. This is just ONE of the positions in which I don't have as much  mobility as on my right side.

March 24th



WINTER HIKING
Mont Saint-Hilaire
UP - DOWN - UP- DOWN RED starting and finishing at the P
4 h 38  /
AveHR 108 / MaxHR 148  / 30 mins inZone / 1249 calories / 55% fat
according to Astrand and my Polar F6.. that's AveHR 64% / MaxHR 88%

weather : low 30s, grey in the morning, some sun in the afternoon

I was feeling great going .. HR at 62, head back on the headrest, listening to Pavaroti on the car radio.. Got to the trails at 10h23.

 

Not very pretty.

Still about 4" of snow on the trail.. Since it was really trodded on all winther it iced and is taking longer to melt.

The woods look like they were wearing camouflage patterns of dirty white and brown. But with all the water rushing in the streams.. it  sounded like spring and that's promising!.

 

DIET
We went to  a new grocerie store in the city where I work but on the way to where I hike. Anyways.. we've been waiting for a year for it to open.. LOL  So that was our date for tonight. Of course I came back famished, even if I had eaten a sandwihich for supper just before leaving. I managed to only eat some low fat yogurt and celery with home made hummus when I got home.

That is.. at the time I'm logging.. (21h28) I'll edit if it changes.

*edit during the night* I lost it around half past midnight.. woke-up.. decided to read on the forum and sunddenly felt real bad and ate like an extra meal.

SATURDAY, March 25th 2006

DAY OFF
My boyfriend haD a volleyball tournament . so it was a good time for me to take a day off and go watch him. and I loved it. I hadn't seen him play for over 4 years when he was a beginner.. He only plays in a recreational setting but this was a tournament with his fellow computer tech workers and they really had a fun level to watch.

DIET
2 slices veggie pizza at noon, veggie wrap at Subways for supper..  no snacks..but another meal around midnight.

SUNDAYMarch 26th 2006

PHYSIO at home early morning..
SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
Towel stretches 6 x 30 secs
Rotator cuff exercises 6 x 30 secs.

Tired for no reason this morning.DOMS in my lower legs.. probably due to the spiked-soles I wear for winter-hiking, that I had never worn for more that 2 hours before friday.

WARM-UP Treadmill 
12 mins / AveHR 109/ MaxHR 131 / 55 calories  
Started off slowly for about 5 mins, I needed that before I could pump up the power a little.

WORKOUT Previous workout   ~   Next workout                                                                                                                
(program #6
Classical Free Weights by Steve Lussier :  week 2)

1) Squats 2 x 15 : BB 135 lbs  total
did WUs before.. 5 x 45 lbs / 5 x 70 lbs

2) Dead Lifts 2 x 15 : BB 103 lbs  total
did WUs before.. 5 x 66 lbs

3) Straight Legged Dead Lifts 2 x 15 : BB 92 lbs  total
maybe I should switch these before the Dead Lifts for a couple times.. to do them less tired?

4) Standing Cable Leg Curl   2 x 15ea leg : 40 lbs
.
5) Chin-ups, hands parrallel  2 x 15 assissted at (140 - 60 lbs )  
OK

6) DB flys  2 x 15 : DB 12s
AGAIN !! : Had a little pinch in my right (good) shoulder.. but it went away in the second set..

7) DB militairy press 2 x 15 : DBs 15s
Didn't try more..

9) BB Curl   2 x 15 : BB 26 lbs

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs
was easy last time, but didn't manage to add more wieght and still found them hard. no Idea why!

11) Lateral Flexion (side bends)  with arms above head 2 x 15 each side : Med ball 3 kg .

12) Swiss ball crunch with arms above head and one foot off the floor :  2 x 15

13) Standing Back Extension  Lift DB from floor, Glutes at wall :2 x 15 35 lbs
no problem with these.

1 h 20  / 345 calories / 50% fat / , AveHR 106 / MaxHR 161 / 14 mins InZone
This is long.. I'm ok about for an hour.. after that I have to take longer rests.. but it should get better.

CARDIO
Elipticals Precor 546,  576i and 546....  Cross training 2 
60 mins /386 calories / 40% fat /  AveHR 129 / MaxHR 143 / 49mins InZone
For 40 mins I couldn't keep my METS up at 10.. but did for the last 20 mins.

DIET
10h00.. I eat real bad now.. and too much. I don't even want to talk about it.. (defense system, cause I don't have anybody that I can really turn to when I need it.)

10h40.. I just posted on a forum that has a support group for maintining lost weight. Since it is speciallized there.. I might get some long time support, that I can't find anywhere else. I've helped alot on that forum in fitness matters but have never been on the receivieng side. I feel lame but I really need it. And it's not fair that I ask any friends to help. That's not what friends are for.

PHYSIO
ELBOW all 6 exercises


READING
I always felt that doing the cardio right after the WO was the best thing. Saftey-wise doing the opposite would be dangerous, since lifting heavy weights while real tired I could hurt my back going crooked or something like that.. But doing the cardio after.. really "emptied" any energy I had left in my muscles, and having done the WO before my cardio.. the cardio was like doubly more difficult so must count for more.. However.. It was just my feeling, and lots of people told me I worked-out too much.. so I only did that once a week on Wednesdays.  The other WO and Cardio, I did on different days. Well..  now I'm changing that. and doing my Thursday cardio right after my Saturday WO (like I did today). And why am I now confident I am doing the right thing? because of what I read in the
:

New Rules of Lifting  by Lou Schuler and Alwyn Cosgrove   p.85

...that is, doing two opposing types of exercise (called "concurrent training") will interfere with each other, and your body will choose one or the other. In this case, your body will choose endurance over muscle growth, and strenght and poser may suffer as well.

     There is a way to get around this, and that's by combining an hour of strength training with an hour of endurance work in the same session. So instead of lifting and running six hours a week, spread over six training sessions, you do two-hour sessions three times a week.

     The program has been used in multiple studies at the University of Wisconsin-Madison, and indeed, study subjects who lifted and rode stationary bikes three times a week saw the same strength and muscle growth as the ones who only liffted three times a week and the same increases in endurance as those who only rode stationary bikes.


Besides.. this will give me one less time at the gym, and my Thursday evenings for Yardwork or outdoor bicylce ride .

MONDAY, March 27th 2006
I woke up with a really bad lower back ache.. and was scared I had hurt myself.

WARM-UP
Rowing Machine Concept2
12 minutes / AveHR 113 / MaxHR 132 / 59cals / 55 % fat / 2 mins InZone
My back is ok! I think.. I'll still be careful.. having back problems for 15 years because of overtraining sure made me suspicious of any aches in that region!

ARMS
pushups 3 x 15

BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
CANCELLED, Maybe it's just as well.. my back gets a real rest. An angel must be watching over me!

PHYSIO
 
LEFT SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY
2 exercises 6 times 30 secs each
ELBOW all 6 exercises 2 x 25 each

DIET
I'm getting help on the Maintenance Support Forum..  Had a decent supper and am convincing myself to do well from now on.

TUESDAY,  March 28th 2006

WORK BREAKS
Went for a walk during my morning coffee break (15 mins) and at noon (30 mins) felt good to catch the sun.

MASSAGE
Second of three.. ahhhhh if felt so good.. even when it hurt a little.. I felt it was doing something good for me.. hope I'm right.

BALLROOM DANCE CLASS .
70 mins Cha-Cha and  Tango 
We had missed last week but managed to catch up during the revision. That felt REAL good! They had done a complicated chacha suite that we caught on easily.. now to remember it.. that's a different story.. we'll have to practice soon.. maybe on Thursday..

DIET
Went great t'ill about 9pm.. I think I'll start logging here everything I eat after 9 pm.. Sorry , I know it won't be interesting.. but I feel it might help.

WEDNESDAYMarch 29th 2006
 

My back still hurts.. but finally around 2 pm I decided maybe it's not even an Injury or DOMS.. but just a reaction to my period.. that sometimes happens..

Didn't have a break in the morning, and only had 15 mins at noon so could only go for one 15 mins walk at work

WARM-UP Rowing
12 mins / AveHR 111 /  MaxHR 176 / 57 calories  
Decided to Row instead of Cycle so as to really warm my back ..

WORKOUT Previous workout   ~   Next workout                                                                                                                
(program #6
 Classical Free Weights by Steve Lussier : week 2)

1) Squats 2 x 15 : BB 135 lbs  total
almost lost it on the last one of the second set.. I guy came over and said that he was wondering on the last one if I was in trouble... if he should come and help.. I said I wouldn't mind if ever he did.. then we talked some more and he reminded me that I had security bars on the sides.. that if I dropped the BB it would only fall a little. I had actually forgotten that while I was squatting! and I  DID force an awful lot to get up .. I thanked him for reminding me.. and I'll definately remember!

2) Dead Lifts 2 x 15 : BB 103 lbs  total

3) Straight Legged Dead Lifts 2 x 15 : BB 103 lbs  total

4) Standing Cable Leg Curl   ea leg : 1 x 15 x 40 lbs and 1 x 15 x 45 lbs
.
5) Chin-ups, hands parrallel  15 + 8 + 5 + 2  assissted at (140 - 55 lbs )  
I was a little ambitious on those.. specially on a day when my back hurts.

6) DB flys  2 x 15 : DB 12s
AGAIN !! :AGAIN !!  Had a little pinch in my right (good) shoulder.. but it went away in the second set..maybe I should warm up for these.

7) DB militairy press 2 x 15 : DBs 15s
Might try more next time if my back is ok..

9) BB Curl   2 x 15 : BB 33 lbs

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs
was easy last time, but didn't manage to add more wieght and still found them hard. no Idea why!

11) Lateral Flexion (side bends)  with arms above head 2 x 15 each side : Med ball 3 kg .
I think I went lower on the sides.. at least my miror reflexion did

12) Swiss ball crunch with arms above head with 5 lbs DB  and one foot off the floor :  2 x 15
Steve was training in the free weights section and was between exercises when I finished these.. I went to tell him that I hate him. He answered me with a devilish smile.. (for those who haven't been following.. Steve is my (not personnal) trainer who wrote my routine. ... oh.. and I managed to keep my leg off the floor at about knee hight.

13) Standing Back Extension  Lift DB from floor, Glutes at wall : 2 x 15 35 lbs
I'm just lazy to carry a heavier DB to do these..

1 h 20  / 312 calories / 50% fat / , AveHR 102 / MaxHR 155 / 11 mins InZone
Got up to exercise 10 in an hour.. 1 more than last time..but then took my time.

CARDIO
Elipticals Precor 546, Cross training 2 / resistance 8 / Mets 30min at 12 then 10 mins at 10
40 mins / 270 calories / 40% fat /  AveHR 133 / MaxHR 148 / 36mins InZone
My back still hurt so I didn't do any backwards..

DIET
It's 10 to nine.. so far so good.. the rest I'll write in red.. since that's where I have to be careful.
22h17 : 1 oz 4% cheddar cheese just because my back hurts..

going to bed :/


PHYSIO still have to do these :  ?? I'm not sure if I will.. my back REALLY hurts now...
SHOULDER
 I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
Towel stretches 6 x 30 secs
Rotator cuff exercises 6 x 30 secs.

ELBOW all 6 exercises

 

THURSDAY,  March 30th 2006

Man my back hurts! woke up 5 times last night aching..

Didn't go to work, iced my back a couple of times, took Motrin in the day.. my boyfriend bought me Tylenol extra strengh for muscle pains that I took in the evening.. He also gave me a massage. I had to put a pillow under my stomach to be able to lie on stomach.

DIET
Don't ask....

FRIDAY,  March 31st 2006

MEA CULPA
What happened :
My back had been hurting since Monday and I didn't know if it was DOMS or an injury but finally by Wednesday I had figured out that it was just internal discomfort from my period and slight DOMS from my last workout. .

So I went off to do my workout and had a good warm-up and everything was going fine. At about the 10th rep of my 2nd set of deadlifts.. I was feeling my lower back all over. Probably just normal, but I thought to myself "what if I'm doing the movements wrong?" I had been told "Most folks do not have a good trunk stabilization strategy when it comes to loading the spine during squats, deads, etc. Most overrecruit the spinal erectors and under recruit the abs." so (dumb me) in my 12th rep.. I tried to change things in the way I force.. and I think I WAS doing them well.. cause when I changed things.. I FELT IT SNAP... I immidiately went back to the way I did it before and finished the set without any problems.

However.. later that night it hurt real bad exactly where I had felt it snap.

Today it is a littel better.. I iced it a couple of times and took Tylenols for muscle aches twice. I went for a walk around the yard., but didn't do much more... I still feel it as soon as the medication is off or that I bend forwards.

PHYSIO
SHOULDER  I WILL NOT GIVE UP. I WILL REGAIN FULL MOBILITY.
Towel stretches 6 x 30 secs
Rotator cuff exercises 6 x 30 secs.
ELBOW all 6 exercises

BALLROOM DANCE PRACTICE
not long, because of my back.. but we really need to review what we learned so fast last Tuesday.

DIET
I'm terribly ashamed.. But nothing after 9pm and I'm determined to get back on track.

THINGS HAVE TO CHANGE!
Yup! I'll start a new log tomorrow and that's no April Fools Joke!  With my back still hurting and my diet going bazzurk, I need a change! so See you in my next log! I want to forget about my shoulder, my elbow, my back and my bad diet and make a fresh start.


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