The L'le Ol' Lady's Log !

[Marykaa]

THIS WEEK *typical schedule*
****************************** *******************
MONDAY
WEIGHTS :
(12 minute warm-up on staionary bike at a HR of about 115 bpm)

*Unless I mention otherwise, I take about 30 second rests between sets, and
do the extercises 3-0-3 secs.

1) 2x15 squats on a Bosu with the round part on the floor and 20 lbs weights
in a pack-sac (like when I X-country ski). I keep my feet about 6" apart and try to close my eyes sometimes. This is only a balancing exercise.

2) 2x15 Streight legged Dead Lifts. I started at 33 lbs , am at 66 lbs, starting to feel the last lifts but still easy.

3) 2x15 each leg : Standing on left leg slightly bent, leaning slightly forwords, with 8 lb ankle weights right leg, I bend my right leg to bring my right knee in front of me and then extend my leg diagonally to the back, my foot is then about 12 " from the ground.

4) 2x15 Hip Adduction. sitting, 115 lbs on Nautilus machine.

5 ) 2x15 pulls 37,5 lbs on Freedom trainer http://www.howard.edu/howardlife/gym...ery/1d_big.jpg but with the apparatus' metal arms at mid-thigh level in front of me (E7), I pull straight-armed down and back and so in the end my hands are behind me .(1,5-0-3 secs)

6) 2x15 Dumbell Press , narrow hold. 12,5 lbs in each hand with my head and shoulders on a Swiss (fitness) ball. My body in the air and my knees bent.

7) 2x20 Bent arm Lateral Lifts. My physical therapists says to stay at this weight cause I’m still sore from a shoulder bursites (from a fall I took this summer, roller blading)

8)2x20 each side. Oblique Abs.. lying down on my back, with legs and arms
appart.. I lift my legs and arms so that my right hand touches my left foot. back
down without touching the ground with my legs or arms. ( I can't really do
2x20 each side yet, It’s more like 20+15+5 each side.... ( about 1-0-1 secs.)

9)2x15, leg lifts and plevic curls : on inclined bench, on the 3rd bar (my rythm is about 1-1-1-1 secs.)

10) 2 times for as long as I can hold.. push-up position on elbows : I do about 2 x 75 seconds.. but my right elbow really hurts from an old wound.

CARDIO : (after weight training)
on eliptical (Precor 546)
*5 mins warm-up on eliptical
*20 mins ; Intervals : 5x ( 2 mins at about 8 METs, 2 mins at about 12-15
METs) My HR during the intervals is around 155-160 in the second minute of the high zone. And the max METs I saw was 18.
*5 mins cool-down.
FELEXIBILITY : about 8-12 mins.. I'd like to do more but rarely have any
energy left for more.
****************************** *******************
TUESDAY
Ballroom dance class ( 1 hour relaxed)
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WEDNESDAY :
WEIGHTS : same as on mondays.
CARDIO : (after weight training)
20 mins step-climber : manual program.. progressivly harder..
20 mins eliptical with arms movement.. this week : cross-country program
My HR average is around 148 for the workout.
FLEXIBILITY : same as on mondays
****************************** *******************
THURSDAY :
CARDIO : 60 mins eliptical (Precor 576i and Precor 546) with .mp3s and 3 different cross-country Programs
FLEXIBILITY : same as on mondays
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FRIDAY :
hiking as often as I can.. about 3-4 hour hikes. If not.. something else
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SATURDAY :
Groupe fitness class.. 90 mins aerobics/steps/strength/relaxa tion
****************************** *******************
SUNDAY :
Nothing planned ahead.
****************************** *******************

I’m not sure how effective all this is.. (I’ll know better with the snow..) but it’s fun. I do think there is something missing.. like more “power” exercises to gain speed in skiing..

[Marykaa]

Well if you went throught that and are still reading I'll introduce myself à little more [img]tongue.gif[/img]

But first, Thanks for dropping in and I know I have to learn the right terms.. please excuse my clumsiness explaining the training!

Now here goes more about me.. (Just to put the training into context)

Joining a gym was the BEST gift I have ever given myself. I feel so lucky to have all those facilities available. I can still hardly believe it.


BACKGROUND
I’m 51 years old, 5’6” and weigh around 136 pounds. I’m a mesomorph with a long sports background (fencing, wildernes canoeing, hiking). But often a few years without training.

MEDICAL STUFF
When I was 28 I paralised waist down due to a vascular malformation mixed with an epidural for a C-Section. Took me 2 years to learn to walk again, after 5 years it was still “work” to climb a set of stairs. Today what I have left of this is my left foot’s metatarses are "collapsed" ("affaisées" in french), so even with a support and good running shoes, they hurt if I run or jump too much on hard ground.

RECENT BACKGROUND
I joined a gym in june 2005 after 2 years of group fitness classes 2x a week in a local school. Between juin and mid-september I did total body programs about 2-3 times a week. Since mid-september I'm doing a pre-cross-country-skiing weights program that I asked my(not personnal) trainer to perpare for me. The cardio program I decided on my own. I also participate in a group fitness class once a week at the gym, and I just bought poles to integrate nordic walking when I go on hikes. I eat sensibly, but that is definately something I'll have to check out more later..

GOALS ? No bulking for me, but I’d love to have enough endurance to go X-Country skiing 4-5 hours and still be in shape to dance all night.. well.. let’s say to dance into the wee hours of the night..


I'd be very thankful for any help, advice or critiques and don't mind some teasing since I'm sure it's all in good faith.

*takes a deep breath* ooufff.. that was quite a workout putting all that down !

[kuri]

That is quite a history Marykaa! This is a great site full of knowledgeable people more than willing to help you out, so just keep up the workouts and logging.

[Terry Monk]

Wow. I barely know you yet and I'm already proud of you.
I can't wait to follow along on your newest journey. You'll be sure and get support on here. EVERYONE is so great about words of encouragement and pushing you when you need it.

[RacerBill]

That's an amazing story. Thanks for sharing it.

I heartily agree -- joining a gym is a great gift to yourself. I think it's probably the best decision I ever made.

And I'll second what Gymrat said: this is a great place for encouragement, support, whatever you need. Wishing you the best.

[Tin Man]

Nothing stops a french canadian girl. Incredible story, you've already crossed the hardest hurdles. Like Kuri said lots of knowledgable people and all the support you could hope for.

Keep up the good work.

[Marykaa]

Tin man.. I'm sure you're right about french canadian girls, but acutally both my parents were hungarian. They came here just a few years before I was born

and ALL thanks ! and don't forget to comment on my training if you wish : ))) I sometimes sound oranized but most often don't know what I'm doing.


But now.. I just got back from a hike.. so here goes

/logging ON

FRIDAY, October 14th

Hike (with nordic poles) at Mont Saint-Hilaire

Duration : 3h50 mins , starting 10:30 am.
Pacsac : 12 lbs

Trails : Red up, Red down, Blue up, Blue down.See page 2

Weather : Pouring Rain / Rain / Rain and Fog / Rain and wind. about 55°F
Positive side : I had the trails to myself, the air was excellent, and the colours very vivid.

Trail condition : as you would guess after 2 days of rain : muddy, wet, pools of water instead of puddles, and water streaming down the trails all over. Quite a Challange, very different from the past weeks. My clothes must have weighed 5 pounds by the middle of the hike.

Average HR : 124
Max HR : 156
Time in zone (125-170) : 1h52

Note : 1)my resting heart rate is 50 and I figure my Max HR to be around 180. I used 220-age for a long time but find that 210-(age/2) interessting for people over 30 who are in good shape.. it would give me 185.. but I feel that is a little too high for me.I found the formula here (It's in french but if you google on "210-age/2" you'll find quite a bit in english.


2)Those nordic poles really help keep the HR up on level ground, before I used them I averaged around 1h02 mins in zone for the same trails.

Meal : SLIM DOWN 1 nutritional supplement bar at noon.

I think that covers it..
ahh yes.. my impressions : wonderful day but glad it' not always raining like today!

/loggin OFF

[TrainingGirl]

Great to see you logging Marykaa. Are you going to keep your reps high or change them around once in a while? Good luck reaching your goals. X-country sounds like a great goal. And I couldn't agree more with the dancing all night goal

[Marykaa]

TRAINING GIRL : Well, this mid-july to mid september I was doing general weight-training with 2x 20 reps.. so I've already just changed.. but I actually have no idea.. should I do less? and why? how many? I'd love to have your opinion and suggestions!

I won't change before december.. but I'm new at all this and don't know if what the trainer at the gym suggests is always the best. always love to discuss it : )

/logging ON

SATURDAY, October 15TH

9 am : SuperWorkout II with Nancy.
30 mins aerobics dance
30 minutes STEPS.
(Average HR for aerobics and steps : 144)
20 mins strenght exercises
10 mins stretching and relaxation

STEPS at 8" and going well.
Still have problems with some of the fancy footwork but learning, and like the instructor says, "doesn't matter, it's cardio". Besides, she has to change the routines around all the time, so that we don't get "used" to them, not likely to happen to me with my bad memory of routines!!!. I like very much some of the combinations.

SHOULDER : still (again) having problems with my left shoulder. woke me up a couple of times last night. hurt quite a lot during the push-ups. didn't do some of the reps of shoulder exercices with hand above head. Very hard on the Ego. Although I know I shouldn't care.

Didn't keep me from dancing tonight though.. not much Ballroom, more modern/disco (at a wedding).

I love ballroom, but sometimes it's good to just let go. Around midnight we danceed a Rock-in-line.. (to Footloose) WOW.. went all out and wasn't tierd at the end nore out of breath. What's nice also is that my bf who signed up for the gym a month after me was looking good dancing Footloose as well : )

/logging OFF

and good night everyone : )

[gobbla]

GOBBLA one of my main concerns is that I know that atletes who train for a certain event have different training cycles during the year.. In my weight training (I just started all this 5 months ago) I did general training in the summer and now am into more specifique pre-ski weight training. But on the cardio level I have now idea how to organise my year. Is it ok to vary tant much all year 'round or would it be better to do more of one sort of training in one period of the year.

training different things at different times of the year = periodization.

Why? The human body is adaptive, training under the same methods for an extended period of time will create an effecient creature. As far as excersise is concerned effecient is bad.

Why? When you're effecient at something you're no longer achieving gains at a high level.

So what? Mixing things up every 4-8 weeks (approximate time that it takes for an adaptive response) will maintain an elivated level of gains, and will also help prevent workout stagnation.

How? Swich excersises and\or set\rep ranges and\or duration\intensity.

example:

a:
HIIT
Stairmaster (w\intervals)
Eliptical (steady state)
X-country (steady state)

b:
HIIT
stairmaster\swim (steady state)
Bike (intervals)
X-country (tossing in intervals...ex 1min out of 5 at an elivated rate)

This is why your program is pretty darn good as is. You're doing such a variety as is, mixing up cardio excersises isn't really necissary. You're going to have a great deal of carryover without actually adapting to any particular excersise. Other than mixing up the interval training (excersises) now and then you should be pretty solid.

Lifting:
again with the periodization:
High reps = muscular endurance (do whatever for an extended period of time)
Middle = kind of a middleground, hypertrophy ground
Low = power (less muscle effort to do whatever you're trying to do)

So ideally you'd shoot for a bounce between the high and low rep work. Focusing on big lifts to get the most bang for your workout buck. Working more muscles at once has to be better than less!

[Marykaa]

That was definitly food for thought.. Thanks GOBBLA!

/planning ON

I AM getting less motivated on the 5x 2 min intervals. I guess it's better to change them than to kick myself to continue. I'll try 5 one min intervals with 4 mins recup. ahhh I'm already looking forward to tomorow's training. and next change will be to do the intervals on the bike..

In the hiking or x-country, I get some intervals in anyways by not slowing down in up-hills. but on the straighs I was always just regular or à little higher allround intensiy. Good idea to actually work in some Pre-definde intervals. will make it interesting.

/planning OFF


/correction ON

nothing do log today, so I might as well correct the vocabulary on my weights programme with the new vocabulary I've learned :

Pre-Ski Training / Started September 12th, 2005

Time between sets : just enough to get to the next exercise.

1) 2x15 : squats on a Flat Side Up Bosu / Tempo 3-0-3 / 20 lbs in pacsac / Note : eyes closed when I can. (starting time 0 seconds eyes closed) now 4-5 seconds mostly when I’m low

2) 2x15 : Straight legged Dead Lifts / Tempo 2-0-3 / (starting wgt 33 lbs) now 66 lbs

3) 2x15 each leg, then change : “skiier”/ Tempo 2-0-2 / (starting wgt 5 lbs) now 8 lbs

4) 2x15 : Seated Hip Adductions. / Tempo 2-0-2 / (starting wgt 100 lbs) now 115 lbs

5) 2x15 : Pulls “equivalent Double-pole-push” / Tempo 1,5-0-3 / (starting wgt 30 lbs) now 37,5 lbs

6) 2x15 : Swiss Ball Dumbell Bench Press , narrow hold. / Tempo 3-0-3 / (starting wgt 5 lbs each) now 12,5 lbs each

7) 2x20 : Bent arm Lateral Lifts / Tempo 3-0-3 / (starting wgt 7,5 lbs each) now 7,5 lbs each

8) 2x20 each side, then change : V-up Opposites / Tempo about 1-0-1 secs / (starting on each side something like 20 + 6 + 6+ 3) now : 20+15+5 each side....

9) 2x15, leg lifts and plevic curls : on inclined bench / Tempo : 1-1-1-1

10) 2x Holding push-up position on elbows / Tempo Max / variable.. 75 secs + 75 secs

/correction OFF

[Marykaa]

/logging ON
MONDAY, October 17th

workday was ok.
gym at 16h30 ( was really sleepy, risisted temptation to have a coffee.)

warm-up 12 mins at 122 (heart rate) on stationary cycle.. (that woke me up and I was fine for the rest)

WEIGHTS :
1) 2x15 : squats on a Flat Side Up Bosu / just opened my eyes once in the first set, not at all in the second set. /EDIT: that IS the exercise.. and I'm not falling asleep

2) 2x15 : Straight legged Dead Lifts / added 4 lbs = 70 lbs /still felt good


3) 2x15 each leg, then change : “skiier”/ added 2 lbs = 10 lbs /still felt good and had suprisingly good balance (maybe because of the extra weight?, but then I had good balance in exercise #1 as well, so I don't know ! )


4) 2x15 : Seated Hip Adductions. / same at 115 lbs

5) 2x15 : Pulls “equivalent Double-pole-push” / same at 37,5 lbs / left shoulder hurt, but left arm definitely weaker than the right arm, so I don't know if it was because of my shoulder or the weakness.

6) 2x15 : Swiss Ball Dumbell Bench Press , narrow hold. /+2,5 lbs each hand =15 lbs each hand. not easy but felt good.


7) 2x20 : Bent arm Lateral Lifts / still 7,5 lbs each, but it's getting easier

8) 2x20 each side, then change : V-up Opposites / Tempo about 1-0-1 secs / wow! first time I completed the sets of 20 without stopping. not perfect style on the last ones (left hand side) but I did them.. thought I never would LOL. wonder if I'll be able to again on wednesday.

9) 2x15, leg lifts and plevic curls : on inclined bench / not easy but I slowed the tempo from 1-1-1-1 to 1,5 (legs up) 1-1 pelvec curl, 1,5 (legs down)

10) 2x Holding push-up position on elbows : 110 secs + 90 secs

CARDIO (I was going to do 5x1 mins intervals, but it didn't work out that way)on Eliptical Precor 546

(I did my intervals at 6,9,12,15 and 18 mins.. but of different lengths.. am just calculating my rests..)

6 mins at resistance 8 doing 8-10 METs
45 secs at resistance 14.. saw 18 METs for 20 counts (about 20 secs)
2m15 at resistance 8 doing 8-9 METs
45 secs at resistance 14.. again 18 METs for about 20 seconds.. saw 19,2 METs..
2m15 at resistance 8 who cares at how many METs LOL
45 secs at resistance 14.. no more than 15 METs
2m15 at resistance 8
30 secs at resistance 14.. 15 METs
2m30 at resistance 8
30 secs at resistance 14.. 12-15 METs..
7 minutes cool-down .

Argh.. I'll really have to get my act together on that before next HIIT in a week.

I think that if I respect the 4 min rests I had planned.. I could probably do 5 x 45 secs.. but no way 5 x 60 secs.. not for now.

STREATCHING
about 10 mins..

still have a knot under my left Glute..I don't know how long I'll wait before I go see my Physical Therapist about it..

/logging OFF

[TrainingGirl]

I wanted to respond back to you...I think Gobbla explained everything very well. Switching things up will give you the best results. My current program changes every 4 weeks and it seems to be perfect timing for me. It's at about that time I am not able to make any advancements in weight or reps, and I start to get bored.

I have a question on the squats on the bosu with your eyes closed. Just seems odd to me to have a person do something like this...sounds like an injury waiting to happen. Is it somehow related to your X-country training?

[Marykaa]

TRAINING GIRL [img]smile.gif[/img]
squats on bosu .. I asked my trainer for balance exercises for XCskiing but actually.. they are good for "older" people too.. I think that most hip fractures in older women do not occure because of Osteoporous, but because of bad balance.. (if they didn't fall they wouldn't break thier hip) (not at my age.. but at 70+).. seeing I have a "weaker" left foot.. I figured blance exercises would be excellent for me.. (for ballroom dancing as well)

eyes closed.. there is a huge difference in our balance eyes open and closed.. so once some balance exercise is mastered with the eyes open, the next step is to do it with eyes closed. A lot of blancing on the Swiss Ball is also done with eyes closed (not me, I can't even kneel on it eyes open) .. But I don't think there is much danger.. It's not as if I had my eyes covered and couldn't open them.. as soon as I feel a little off balance.. I can take a peek.. (did so for weeks) believe me.. it comes naturally .

[Marykaa]

/correction ON

I just learned that there were two types of Straight legged Dead Lifts..

Ordinary ..
http://www.exrx.net/WeightExercises/...gDeadlift.html

Straight back..
http://www.exrx.net/WeightExercises/...gDeadlift.html

I do the straight back type.

/correction OFF

[Terry Monk]

I recently read somewhere (can't remember where) that to lower your weights by about 30-40% and do the exercises with your eyes closed. It really works your stabilizer muscles in a different way. Not being able to see it's like, working with a whole new set of circumstances. I've yet to try it, but I think it's definitely something to consider. Uh, maybe not with squats right off the bat, but you get the idea. ha!