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Hello Friends and Strangers,
Updates make me have to pause, and take a
look at where I'm at and where I'm going. I don't go into too much detail
since my logs are never far away, the Index is in the trop right corner of
this page.
If you're dropping in for the first time,
welcome, and if you're a regular.. welcome back! I hope you get something
out of my Updates or logs that you can use for yourself. I'm not sure that I
can convay my enthousiasm for living an active life through my logs.. I'd
have to spend more time writing than doing stuff, but if you've met me.. you
know how much I just love feeling good and moving.. wether it be dancing,
hiking, stretching, working out or anything else that makes me feel alive. I
hope you have that fire within you as well.
"Functional
training also means training for sports. "
mls
October 29th
2006
WEEKLY TIMETABLE
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BASIC WEEKLY TIMETABLE
have to adapt it to many variables these days..
but this is what I try to do :
Monday
10 mins Dynamic WU
60 mins Weights
Changing program next week
60 mins Energie Yoga Class
Tuesday
60 mins Ballroom Dance Class
Wednesday
60 mins Ballroom Dance Practice or
Weights
20 - 40 mins cardio ~
including HIIT*
Thursday
120 mins Group-fitness classes :
Combo Aéro-Step
and
Body Design
30 mins
Steps /
30 mins Cardio, including High
Intensity Intervals. very varied. /
60 mins strenght workout. Body Weight, DBs, Elastics, patners.. some
stretching
at the end of each class
Friday **
10 mins Dynamic WU
60 mins Weights
Changing program next week
20 mins cardio ~ HIIT*
Saturday **
2 - 4 hours Hiking or going Dancing
Sunday
Day off
*might be wishful thinking,
but I've got to get it in somewhere
** I might switch these two days around.. and believe me,
I'd love to go hiking AND dancing.. but always have so many other things to do,
have to set priorities 
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WEIGHTS
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New Rules of Lifting,
Break-In & Strength 1
I finished the program on October 27th and this is what my main lifts looked
like on the last WOs of the program :
click on the "WO" to see the complete workout.
WO A
1) Squat
(with spotters for the 1 and 6 reps)
6
x BB
175 lbs
/ 1 x BB
200 lbs
/ 6 x BB 175 lbs
/ 1 x BB 200 lbs / 10 x BB 160 lbs
/ 15 x BB 150
lbs
WO B
1a) BB Bench Press (with
spotter for the 1 and 6 reps)
6 x BB 70 lbs
/
1 x BB 90
lbs
/ 6 x BB 75 lbs
/
1 x BB 90
lbs
/ 10 x BB 65 lbs
/
WO C
1) Deadlift
6 x BB 140 lbs
/
1 x BB 200
lbs
/ 6 x BB 145 lbs
/
1 x BB 205
lbs
/ 12 x BB 135 lbs
/
15 x BB 125
lbs
WO D
1a) Chin-Up
6 x BW-30 lbs
/ 1 chin-up x BW / 6 x BW-30 lbs
/
1 chin-up x BW
/ 10 x BW -50 lbs
/
NROL was the first time in my
life I did BB Bench presses, Deadlifts or a real Chin-up. It was the first
time that I did low reps. It was also the first time I worked with a spotter.
Thanks, Yannick, Jean-François and the other guys at the gym
. Oh! and the most
valuable thing I learned : The MIXED GRIP!
I certainly gave it all my best!
and even though I have no way of comparing this to other strength programs I liked the
experience and will be back for more. Thanks Lou and Alwyn!
Here's a sample of my
Excel NROL workout
sheet with my
e-mail
if you'd like a copy.
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CARDIO
Lots of mountainous hiking, and very intense intervals
in group-fitness classes, but not as much controlled HIITs on the eliptical as I would have
liked.
HIKING
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Since my
August Update |
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Mount Washington :
7 hours 53 mins (6h30 hiking + visit at
top) see "Biggest Hike" below
Massif des Monts Sutton :
5 hours 15 mins
Mont St-Joseph, Mont Victoria, Mont Mégantic :
6 hour 30 mins
Mont Gosford, Mont Petit Gosford, Cap Frontière : 7
hours 20 mins
4 times Mont
St-Hilaire : various times and
lengths |
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SUTTON
Lac Mohawk and Roundtop Trails
This was
a pleasant surprise. Excellent hike and not too far away. The white
lines are the Alpine Ski Resort Trails. |
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BIGGEST HIKE, September 2nd
2006 |
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MOUNT WASHINGTON,
New Hampshire, USA
Lion Head and
Tuckerman Ravine Trails
DENIVELATION 1,295 m. (4,249 ft)
TOTAL LENGTH 13,6
km (8,4 mi.)
TOTAL TIME 7 h 53
(6h30 hiking + visit at top)
The Lion Head trail is quite
a challenge and there was one spot I'll always remember cause I have
no idea how anyone shorter than 5'6" could ever go up. I was at my
max, had to take my gloves off for more grip and use all my strengh
and balance to get me up, with my left leg. Everything was on an angle
and Gabriel couldn't help me cause of the way the rock formation was.
Fun! I was scared but loved it. No wonder we only met a few hikers
there, compared to the multitude on the Tuckerman Ravine Trail! |
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Starting the hike down
Tuckerman Ravine. The Lion Head Trail is on the ridge at the left.. but
there is still quite a long common trail going up to the top before coming
back down. |
DANCING
Still taking classes with Gabriel,
my boyfriend at Le Sodanse
STRETCHING
The yoga session at the gym
started late (end of September) but I'm glad it was finaly back on the program. Yoga is a good time to
workout barefoot and in all directions. and once or twice is week is nowhere
close enough to go overboard in flexibilty.. when we see a Yogi all bent and
twisted.. it's like seeing Mr. Olympia.. The average trainee never gets anywhere
close to that. (either that, or the guy is naturally double-jointed!)
ACHES AND PAINS
DOMS
More than I've had in a long time.. sometimes I
work through them, sometimes I decide that I need to give them time to heal.
Very often they only bother me at night.. I wake up wondering how I'll even go
to work.. and then, once I'm up and about, I'm ok.
GENERAL HEALTH
Just some snifles for 2 weeks in September.
Dentiste appointment for a crown to save a molar. Glad I have insurance that
covers 80% or I really couldn't hav afforded it!
DIET
Back on Protiens
and low calories.. but still can't get my weight back down. Some of it is
muscles.. but not all.
PERIODIZATION
This is the best book there is on
the subject. I talked about it in my May 2005 log.. but am only really starting
to apply what I learned now.
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Periodization Training for Sports |
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"In Periodization Training for Sports,
Bompa demonstrates how to use periodized workouts in order to peak at
optimal times by manipulating six different training phases:
anatomical adaptation, hypertrophy, maximum strength, conversion to
power, maintenance, and transition. Coaches and athletes in 32 sports
have at their fingertips a proven program that is sure to produce the
best results. No more guessing about preseason conditioning, in-season
workloads, or appropriate rest and recovery periods; now it’s simply a
matter of identifying and implementing the information in this book." |
This is what my year should look
like : though I'm shifting the active season to start at the end of
December, not much snow before that..Also notice that I don't have any "power"
training in the periodization, that's because non of the sports I do need power.
However.. with Steve Lussier, the main trainer at the gym, we've been talking
about adding some "power endurance" to the program. That would be at the
begining of the Active season.. It is also mentionned in Bompa's book, just not
in the table.
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Adabpted from
Periodization Training for Sports
by Tudor Bompa |
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XC-Skiing |
May |
Jun |
Jul |
Aug |
Sep |
Oct |
Nov |
Dec |
Jan |
Feb |
Mar |
Apr |
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Periodization |
Preparatory |
Active Season |
Transition |
Periodization
of Strength |
4
wks |
6 weeks |
9 weeks |
5 weeks |
10 weeks |
12 weeks |
6 weeks |
Anatomical
Adaptation |
Maximum
Strength |
Muscle Endurance of Long Duration |
Maximum
Strength |
Conversion to
Muscle Endurance
of Long Duration |
Maintain
Muscle Endurance |
Compensation |
Periodization
of Energy Systems |
Aerobic |
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Lactic Acid Tolerance Training
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Alactic |
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Alactic |
*hope
this table turns out right..
had lots of problems with it |
WHAT'S AHEAD
Pre-cross-country-skiing
training
: Partly from
Condtitionning for Outdoor Fitness
Hiking
: nothing big planned... yet
Ballroom Dancing : hopefully we'll go more often on
week-ends, I miss it when we don't go often enough.
LONG TERM GOALS
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My Goal for
next summer.. |
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"Be able to
backpack on mountainous trails, 5-6 days in a row, with a 40 lbs
pacsac, and still enjoy my evenings by the campfire". |
Quite and ambitous goal I think,
maybe 3 days would be more realistic.. but it just came to me one day that I'd
like to do that next summer.. so might as well stick to it.
CLOSING NOTE
I'm very lucky these
days that things are going well with love, family, friends, health and work, but
I've been through hard times, and I know that many people are suffering. Please
accept some of my energy and good thoughts 'cause I'd like to send a whole lot
of good vibrations to anyone who is going through a hardship.
Sincerely,
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