Marykaa's Fitness Log 7

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.

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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. .

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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.

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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.

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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.