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Hello Friends and Strangers,
Time flies when we're havaing fun.. but the update is an important part of
my planning.. since it helps me make adjustments and to see where I'm going.
Of course it also helps readers make some sense of my logs, I can well
imagine that reading them day by day doesn't really give a real idea of what
I'm trying to achive. I love it when something we do serves more than one
pupose, and hope you enjoy this page.
June 30th
2006
WEEKLY TIMETABLE
What it looks like starting this week.
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BASIC WEEKLY TIMETABLE
but this will not be
consistant since it's vacation time
Monday
10 mins stationary cycle WU
50 mins core and upper body strength WO
30 mins cardio
~ Fartlek intervals on Cross-country program
30 mins stretching
Tuesday
Day off
Wednesday
90 mins Group-fitness Super
Workout II
30 mins
Steps,
30 mins Cardio, including High
Intensity Intervals. very varied.
30 mins strenght workout. Body Weight, DBs, Elastics, patners..
With Amélie it's always very
chanllenging.
*edit July 5th* thought it would be 45
mins cardio / 45 mins strength but it's not.
Thursday
10 mins stationary cycle WU
50 mins core and upper body strength WO
Friday
2 - 6 hours
hiking
Saturday
10 mins stationary cycle WU
80 mins strength WO
30 mins cardio
~ Fartlek intervals on Cross-country program
30 mins stretching
Sunday
gardening, hiking, cycling
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WEIGHTS
Backpacking ~
Program
#7
Finishing up this program and
mostly on maintenance now.
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WORKOUT
Programm #7
by
Steve
Lussier,
BSc Kinesiology
is Chief Trainer at
Energie Cardio (pics of the gym ).
Weights on
May 13th
Weights on
June 30th
1) Step-Ups 2 x 15 ;
DB 8s
DB 25s On Reebok steps with +6 sections (total 16")
3-0-3
2) Step-Downs 2 x 15 ;
DB 8s
DB 20s On Reebok steps with +4 sections (total 12")
3-0-3
3) Hip extensions on Swiss
ball 2
x 15 ; Ankle
weights 8s 3
x 15 ;
10s
abs on ball
and elbows on the ground 3-0-3
4) Bent over rows on low
pully, narrow hold 2 x 12 ; 80 lbs
150 lbs
3-1-2(pull)
5) 1 arm row on high pully,
narrow hold, on Bosu : flat side up
2 x 12 ;
35 lbs
65 lbs
3-1-2(pull)
6) Close grip DB press on
Swiss-ball narrow hold 2 x 12 ;
DB 20s
DB 30s
3-0-3
7) Alternating Front raise
on Bosu : flat side down. 2 x 12 ;
DB 10s
DB
12s 3-0-3
8) Hammer Curls, front foot
on Bosu. 2 x 12 ;
DB 15s
DB 15s
3-0-3
9) Push-downs on Freedom
Trainer
2 x 12 ;
50 lbs
60 lbs
3-0-3
10) Bosu Crunchs 2
x 15 ; DB 5 3
x 15; DB
10 Arms above head
3-0-3
11) Side Bends one
hand at ear, 2 x 15 ;
DB
25
DB
50 3-0-3
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CARDIO
Mostly on Eliptical Precor 546 and 576i but switched to Cross-country
and hills programs to stay in the mood of hiking for a while. I'm still
incorporating some intervals.
YOGA
No more yoga for the summer,
but I DO feel more flexible. I need to keep it up though. Either yoga style or
regular stretching..
HIKING
Did some hikes with ClubRando. Wonderful people.
Great hikes. Also hiked in the Vallée de la Jacques-Cartier, North of Québec
City, with some friends. Some pictures in my log.
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MOUNT GOTHICS
left
: After about 4-5 hours of hiking and climbing.. we get to the
last stop before the top.(between the trees on photo). 1 km (0.6 miles) more to go.. with 228 m
(750 feet) of denivalation. Alot of it will be "friction
climbing" on bare rock. Alexandra (not from Club Rando) won't be going
up. They miss-calculated the water in thier shared hydration system,
and only have 1 liter left for her and Alain. It's a very hot day.
They have to go down.
below : just part of the view that was as spectacular all 360°
around.
banner photo : on top of Gothics. A moment of peace and meditation.
Photo taken by Gabriel. |
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My old cheap boots didn't like my
recent hikes, they tore above the big toe. I was asking too much from
them, but they served me well for what they were worth
Now I got
new boots.. Merrell Summit II. First leather hiking boots in a very
long time.. I need to feel a little classic ..
Now I'm ready to conquer the world! LOL |
DANCING
No more classes until August,
but we'll go dancing in Montréal
at the
Do-Ré-Mi or the Rendez-Vous
and maybe practice a little at home.
ACHES AND PAINS
LEFT SHOULDER
Was getting better, almost good, but now back to
not so good again. Maybe a rest from the Tae-Box this summer will help it. It
doesn't really stop me from much but when it's in a position it doesn't like..
it really hurts.
GENERAL HEALTH
Not sure if it's allergies, a cold or the end of
the school year but had a down week late June..Didn't
miss a days work but wasn't at my tops.
DIET
Still
blogging and trying..
WHAT'S AHEAD
Hiking plans for hiking in the
Hautes Gorges de la Rivière Malbaie , in
the
Parc de la Gaspésie and in
New Brunswick. I'm really looking
forward to these and hope nothing falls though.
Cycling
Will definately get some rides in.
Vacations
July 13th to August 6th
Eric, a good friend of mine from
France, will be visiting us for about 10 days. He'll be coming with us to the
Hautes Gorges de la Rivière Malbaie. Then we're off on our own (Gabriel and I)
and on our way back after The Parc de la Gaspésie and New Brunswick we'll be going (costumed) to the
Fêtes de la Nouvelle France for a few days with our friends Bernard and
Céline. Three weeks that will surely pass too quickly!
SHORT TERM
GOALS
Enjoy my summer vacations.
Sincerely,
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