The L'le Ol' Lady's Log !

[Marykaa]

GYMRAT.. actually I did more since I tried a few different weights (2x12 and 2x30 lbs) for a few lunges before choosing 20s.. I'll tell you for sure if I feel them.. (I'd like that) It's true that whenever we do ANY new exercise.. we discover new muscles, or muscles we had forgotten we had.. But I really go progressively now.. I had total body aches so often .. SO strong sometimes.. really crazy.. I think I can afford to go slow.. after all.. I still have all my life to get better

How long my workout? I give myself 90 mins for the warm-ups and strenght training. We have to reserve the cardio machines ahead.. and i don't want to always look at my watch.. If I have too much time.. I do my stretching before the cardio, if not.. I do it after.

Sets.. yeah.. waiting between sets is long.. and sometimes going from one exercise to the other..

HEY! 23:50.. I have to go to bed! (what I wrote below was part of my message but then decide to put it apart.. don't want to bore you to death with my ramblings..


************
The rest might be hard to follow.. but I am enjoying the memories. NOTE : there's no exam to see if you've read it!
************

I haven't been sore in weight training yet.. nothing compared to the training we had in the '70's for fencing.. There was one 2-week camp.. 7 hours a day.. and somewhere in that.. we worked out 2x2.. I was always with the same girl.. I weighed 165 then.. and she weighed 200!..

Well the exercise I will remember ALL my life.. we did more than just one day.. thought I don't remember how many days.. We had to have our partner piggy-back on our hips.. jog around the gym and then do a full length of fencing piste (about 14 yards) in the "en garde" position.. yes .. both legs at 90° like in squats.. then at the end of the piste.. do a "flèche" (put all our weight on the front leg.. until we are off balance forwards.. then PUSH with our back leg and cross it over to the front.. and then get our balance back. and I had 200 lbs!! on my hips!
and this was just part of a 7 hour day.

and in our regular training.. throught-out my fencing years as athlete and as coach.. we did resisstance-lunges.. 3 by 3 : one person in front of the fencer, one in back, the person in front would put their hands on the front hips of the fencer, the person in the back would put the hands on the hips in back of the fencer, / the one in front would "progressively" keep the fencer from lunging, and the one in back would "progressively" keep the fencer from going back to the "en garde" position.

lots of variations of this style in our training.

When I was 35 I started teaching fencing again.. to 5-6 guys.. 19-30 years old.... ordinary guys.. .. but really eager to work, but only a few hours a week. I had them do all the training I had done.. so ofcourse.. I was again in the "en garde" position.. (read: squat position) quite a bit.

[gobbla]

Here's some food for thought...

Building your Rep Pt. 1

Building your Rep Pt. II

Chad Waterbury is like >< close to being my hero. If it weren't for BammaDave being such a stud he would be!

Just something to ponder.

[Marykaa]

GOBBLA : I think you're starting to be MY hero.. thanks for those links.. I'll have to read them a few more times to see if what I'm doing is ok or not.. he gives so many pro and cons. I'm completely lost LOL

but for now.. just some of my own thoughts..

Counting tempo - my way..

... in Ballroom dancing when we practice.. we start counting BEFORE we start moving.. to give us the beat. I automatically do that when I am about to try a new tempo.. imagining the movement.

... since my sets so far have only been 15-20 reps.. I have plenty of time counting the first few reps to really get the beat, I think I naturally "forget" the last ones that are real hard.

... seconds.. I do NOT have a metronome in my brain.. I know that usually difficult exercises I tend to "shorten" my seconds.. so 1-0-3 reps are actually probably 0.8-0.2-2.5 and on the other hand.. when I do stretching exercises, I noticed that I count too s-l-o-w-i-l-y.. so my 30 secs stretches are more like 40 secs. for the time between reps, I actually look at my watch, but then if I'm still to tired I take a few more secs.

humm maybe I should record proper tempo counting 1-1-2-3, 2-1-2-3, 3-1-2-3, 4-1-2-3, 5-1-2-3, in .mp3 mode, and wear my Walkman for the strengh training as well as for the Cardio.. would be much cheaper than hiring a personnal trainer to count for me.. NAH.. This is getting crazy.. I'll go back to counting sheep.. I just woke up because I was sleeping on my bad shoulder.

[gobbla]

i collected a bunch of links to various methods but did something and lost everything I was typing. so...I'll just give some forward links and let you pick and choose.

Just some general advice...even though most of these are for bodybuilding...there's alot of methodology here, and a few explain really well the "why's". You can adapt most anything to supliment your cardio sessions and really work on some of the kinks out of longer term planning.

General List
Waterbury
Thibadeu
Staley

I look for consistancy accross programs and methods...and then look to see how each could apply towards goals. There's a ton of info out there...

[Terry Monk]

My gosh ! Gobbla has done some real searching for you Marykaa..... those links are some of my very favorites, and all right there linked up for you... Wow, you are the man gobbla!
I agree with him Marykaa... I'm damn near close to having a shrine built to Chad Waterbury too. No program I've ever followed has changed me the way his has. I will forever be a Waterbury-ite.

Thibadeu is very informative also and I'm intriqued by some of his routines and articles. Although I've yet to try them, I have printed off several of his routines and added them to my growing "workout routine bible".

I'm less familiar with Staley, but he appears to have some really great ideas also. I'm going to read more up on him myself.

Marykaa - I did read (with interest) your "ramblings" and now I understand why you have such tremendous legs. That "parner piggy-back" would break most people. I enjoy reading about the training that you were involved in with regards to your fencing days. Very interesting stuff!! Thanks for sharing!

[gobbla]

Feeling kinda half assed about those links. I'm not going to do the individual links for fear of losing them all again but here's the ones that I think are worth taking particular note. I think I post more in your log than mine [img]smile.gif[/img]

****Link 1****

"Science of 10x3" has info on muscle use and activation

"Escalating Density Training I+II" is essentually a method of training that you set an excersise or group, and set a time. Each workout (or over time) trying to better your max reps.

"Tabata Method" Think HIIT

"Running Man" Article on incorperating various running methods into your conditioning workouts

"Single Leg Supliments" Strong legs are happy legs...here's some variations to make workouts more interesting

"Singles Club" Power...must have more power

****Link II****
"High Frequency Secret" More often for more gains

"Frequency Key to Success" ditto

"Set\Rep Bible" good general info

"Primed for Muscle" nerve info

"GPP ASAP" general conditioning routine

"Endurance\Hypertrophy Paradox" food for thought...not really the best article

****Link III****
"Genetics, limitation or copout" interesting information

"Specialization Zone" breaking thru barriers

"Locked and Loaded" more info on...everything

"Continium Training" program building...more basic info.

"7 Secrets to Recovery"

****link 4****
"Multi-Strength Sport Training" more on useful power
"Periodasation that works"

"Bodytype Training"

"A thinking Mans Guide to Sets and Reps"

[Lost Dog]

Let us know how the SBD goes. I've been a big fan of TAP for years. SBD has a lot in common with TAP, so it looks good to me.

[Marykaa]

Tuesday's my day off training .. except for Dance class.. Merengue tonight.. just enough to loosen up.

GOBBLA.. I had started to look at the links you have, quite a bit in fact but I'm real glad you pointed out which are the most interesting. And believe me, I'm honored that you are posting so much good stuff here! and even what I read about hypertrophy, at least it tells me what NOT to do so I don't bulk anymore.. (well maybe bulking glutes wouldn't be bad LOL)

GYMRAT yes.. WAaterbury I'll definitly learn more about his methods.. I'm gathering things as well.. but havent started organising it.

LOST_DOG.. I will definately log my SBD here.. Don't be shy to scold me on that if I don't do it well , I really need to succeed in this.. (Humm.. that sounds like a goal)

[Lost Dog]

I've never read the SBD, only about it. I've read a lot of the recipes in the cookbook, too.

Therefore, my scoldings are likely to merely be drunken rants based on how bad MY day was...

[Marykaa]

don't worry about that.. I wasn't asking you to analyse my methods.. just to push me a little to stick to it if I'm saying I'm not loosing the weight

But for you, I still hope you don't have many bad days !

[BamaDave]

Originally posted by Marykaa:

Here in Québec the only way to live through winter is to enjoy it.. with winter sports. 35° reminds me that xc-skiing season is coming. We have hot and humid summers and it's good to have cool weather before it actually gets cold.

Hi Mary, I remember very well that EVERYONE seemed to be outdoors in Montreal when we were there on vacation during July (I believe it was 1992). People were out at night on the streets walking. It seemed like the whole population was exercising during the late afternoon and evenings. Very different from around here. Everyone hides in the air conditioning during the Summer!

[Marykaa]

We do have some very hot and humid days.. but not tooooo many by your standards I'm sure : ) ( I really don't like heat unless I can be in the water)

Our winters have such a reputation.. I have a Chat friend from Belgium who married a montréal girl and moved here.. He had really prepared himself (mentally) for our winters.. but was so surprised at our summers that even 4 years later he was still talking as if he had been "cheated" by not being told that the summers had hot days !! Poor guy! LOL

[Marykaa]

/logging ON


WEDNESDAY, October 26th

workday was boring
gym at 16h45

warm-ups on stationary cycle.. 12 mins, aveHR 118. I'm supposed to do 10 minutes at 115.. but I'm still tramatized by Cooper's 12 running tests we did in highschool. so I have trouble stopping at 10 ! [img]tongue.gif[/img]

WEIGHTS

same as monday except :
1) after the Bosu, played around 30 secs on the FitnessFirst Wobble board. much harder MUCH harder than the Bosu.


3) 2x15 each leg, then change : “skiier”/ added 4 lbs = 18 lbs / I really feel them in in the Glutes.


11) 2x Holding push-up position on elbows : 2x 75 secs

CARDIO :
FIRST : Precor 576i (eliptical with arms)3 mins warm-up, then 20 "cross country" programme. THEN : StairMaster 20 mins. I think it's more difficult in this order.

STREATCHING
some between some of the exercises, and a little at the end... I'm sort of discouraged about my right hammies/glutes/don't-know-whats being stiff.. so I don't feel too much like stretching but I'm seeing the physio therapist tomorow..

JOKE I'm still laughing when I think of it). The only place that is long enough to do the "15 Walking Lunges /DB 20s / tempo : 3 to step forward and down - 1 to rise (but done fluidly)" is starting in a hallway and going towards the EXIT. I was at about at 10 in the first set when a trainer passes by and asks (laughing) "Are you going home?" to which I answer " Yes, I'm steeling your Dumbells" and continue the walking lunges towards the door. I don't know if I can get the picture across.. but I think it was hilarious

SERIOUSLY .. loved those walking lunges with 20s.. felt them in my glutes a little today from monday.. I think I'll feel them more tomorow.. with the "skiier" as well.

/logging OFF

[kuri]

Not much to add but nice job!

I don't know if your into "experimental" tango but check out Gotan Project

Gotan Project live video

[Marykaa]

.mp3 recordings for timed HIITs

Last monday during my HIIT on the eliptical, the guy next to me was also doing Intervals, but with his Personal Trainer beside him, telling him how much time left in each interval and encouraging him. Later I said to the Trainer.. how lucky the people who had PTs were, and that I was actually jelous!

But that got me thinking.. I could record my voice saying the time and time left, over some .mp3s. I already listen to .mp3s in my regular 40 or 60 mins cardios but didn't during the HIIT, having to many things to do : watch the time, change the resistance, watch the METs and actually workout or recuperate...

Now I'll at least have one less thing to do.

I'm using Acoustica to do the multi layering. (Suggested by Keith). It is very Userfriendly, you slide the .mp3s to one track, record your voice on another track. Save it "as is" so you can work on it again.. and "Save as.." .mp3 to use it.. So far I only did a test but I'll keep you posted how it goes.

Ahh and my bf suggested I could actually record some stuff just once and "copy-paste" it to whatever times I need it.. for example "There are 15 seconds left...... 10........5........ relax"

[Marykaa]

Originally posted by kuri:
Not much to add but nice job!

I don't know if your into "experimental" tango but check out Gotan Project

Gotan Project live video

Thanks for dropping by KURI!

yes!! I heard about Gotan Prject a while ago. But only in the newspapers. I just re-installed real-audio so I could listen to the extracts in the links you gave. I'll listen to them soon.

We do mostly "cheek to cheek" tango, à little differnet from argentin tango.. but I definatly like knowing about anything new!