Mary's Fitness Effort

[Bond007]

Holy Moly, Mary! That ab workout would be a killer on my abs! Very impressive, indeed!

[Marykaa]

Bah.. JAMIE..if you keep it up.. by the time you'll get to my age, you'll be WAY ahead of what I'm doing.

*EDIT* ahhh and don't get me wrong.. the second set of V-up Opposites kill me every time

[Faraz421]

I love the leglifts/pelvic curls on an inc bench. Never tried sets of 15 though , probably because i top off around 12 . Also nice job not skipping an ab workout a couple days back, the guys who are envious in the gym probably dont have the commitment you do. If you get bored, maybe hold a light dumbell between your ankles for the leglift/pevlic curls and decrease reps a bit, always fun

[Marykaa]

FARAZ..

"Dedication (commitment) is a word that friends use to describe Obssession."

thanks : )

I still don't know about lowering reps and highing weights.. many good people are telling me to do it.. but I actually don't need much more strengh.. (except arms, but I'm injured) compared to endurance..

humm if I do get more strengh the endurance would be easier since I'd have some strenght to spare.. Is that it? sort of like doing HIITs when we're working to get endurance cardio..

[Marykaa]

humm It's TUESDAY.. and

Can't go to dance class.. bf has important Union meeting.. but we'll take a make-up private lesson on Saturday.

[RacerBill]

Originally posted by Marykaa:
there are some, young men checking out what I do with a bit of envie I think, probably not quite understanding how a "lil' ol' lady" can do them

You go, girl!! Show those youngsters that you're one TOUGH li'l ol' lady! I'll bet you have the best abs in the gym! And with that workout you've earned them! Great job.

[Marykaa]

RACERBILL

No way the best abs LOL I know.. I checkout some others so I know .. anyways I'm not competing.

But if just one can change his outlook on how someone 50+ can still workout.. I'll be the happiest! and I plan to be around when they're 50.. LOL

[Lost Dog]

I checked out some of your photos. Very nice. I particularly like some of your monochrome shots of the kids (coupdsoleil1 and coupdsoleil2).

Something of a renaissance woman, what with dance, fencing, photography... I took a fencing class in college. It was hard. Several years of photography. Also harder for me than I'd like. I danced once. It was hard, too.

[gobbla]

*heavier weights*

Theory has it like you say...more strength at maximum effort means less overall stress for less effort. I dunno if I'd make it the mainstay of a regiment, but it deffinately might be something to ponder about as a 4 week micro-cycle every now and then.

[Marykaa]

LOST_DOG
ahhh you really did snoop around my albums! coupdsoleil.. that's my son when he was almost three.. playing in his brand new sandbox. The morning he had caught a sunburn on his ears.. and we were trying out hats to protect them LOL.. I love those pics too.. but didn't know if they were any good.. I see them with a mom's eyes : )

GOBBLA
humm 4 weeks micro-cyle.. sounds interesting.. I'm getting less scared of doing heavier weights.. I'll ponder heavily on that : )

[Marykaa]

/logging ON

WEDNESDAY, November 16th

WORKDAY : busy

SBD : WOW! I think I finally found what to eat before a workout.. I had an avocado (with lemon juice) and felt much better than these last weeks! just before the cardio I had some orange juice with vanilla soya powder.. tasted like Orange Julep

WORKOUT : gym at 16h45

warm-up : stationary cycle 12 mins at 120HR

1) 3x20 : (3-0-3) squats on Bosu : Ball Side Up : other side was getting too easy.. This side is not "harder" than the other was at the beginning but different. =five more in each set for a little more time to play.

3) 3x20 with 20lbs ankle weights. =five more in each set "skiier" each leg, then change.(3-0-push fast-1)(knee up front then extend leg while pushing back) added a little "hold" when my foot was extended back (about 8" from the ground)

4) 20 + 16 : =6 more than monday: Seated Hip Adductions. / same at 115 lbs

5) 2x15 : Pulls “equivalent to double-poling” / at 40 lbs / good "oomph"/ (1-0-4) =longer excentric

6) 2x20 : Swiss Ball Dumbell Bench Press , narrow hold. / 15 lbs ea /=five more in each set

7) 20 x 7,5lbs / 20 x 10 lbs : Bent arm Lateral Lifts at last broke the 7,5 lbs wall /

8) 2x20 Walking Lunges /DB 25s / = DBs up 5ea

9) 2x20 each side, then change : V-up Opposites / not today.. did them but had to cut them up.

10) Plank : 100 secs + 90 secs

11) 2x15, leg lifts and plevic curls : on inclined bench 3rd bar /tempo : 1 for leg-lift and pelvic crunch-up and 3 for pelvic crunch-down and lowering legs. (no change)


CARDIO : Eliptical 40 mins. AveHR 152 / MaxHR 162

STRETCHING : 15 mins.. still have to be very careful with my hammy tendon and shoulder.


/logging OFF

[johnacc]

Hi Mary,

Nice Workout. It seems you've added more to your workout across the board.

Any news on your new programme yet ?

[Marykaa]

Thanks John,

No, no news *snif* . Next week I'll get my (not personal) trainer to make me a new one at the gym.

[gobbla]

getting the workout food figured out is really the most difficult part of the whole diet. now that you've got that strait you'll probibly be rocking from here out!

[Terry Monk]

I'm anxious to see you're new program, as I'm sure you're so very anxious to start it. [img]smile.gif[/img]

[Marykaa]

My boyfriend had an car accident yesterday.. he'll be ok after a week's rest and some follow-up exams. Took a long time at the hospital.. came home late.. the car is totaled.

I'm sort of in slow-mo today.

GOBBLA Yup, I think so too!! [img]smile.gif[/img]

GYMRAT New programme.. yeah.. I only know 2 things..

I want to loose the
"2x20 each side, then change : V-up Opposites " I feel as if I'm getting WORST at them!

and I want to keep the
"2x20 Walking Lunges /DB 25s " I feel I can still up that.. and they remind me of the type of things we did in fencing. But it's hard to find the 80' I walk each time, and the Group Fitness room is usually occupied at the times I go.


*EDIT* hey.. I've just been looking at the crossfit.com page.. Maybe I should add that I do 40' of "farmers walk" before and after my walking lunges.. LOL those DBs feel heavy when I have to go put them back in thier racks LOL

[BamaDave]

You have been working hard, Mary!

I enjoyed your photos also. Very beautiful area!

[Marykaa]

BAMA thanks! It really helps each time someone notices.. I know that I don't have great numbers like many others, but you're right, I do work hard

/logging ON

FRIDAY, November 18th

NOTE: still a little off beat from yesterday's emotions and late bedtime.

4 x 25 ~120° bent knee chair tricep dips
4 x 25 knee push-ups
no time limit between sets

I so have to tell myself that I have to start at the beginning.. of course I wanted to do straight leg chair dips.. but no way was I able to.

CARDIO :

Jogging 21 minutes : AveHR 158
3 times around the block.. faster each time, on the side of the street.. no sidewalks, just gravel.


It was 20°F, no wind.. Just right to start getting the lungs ready for winter. (I have no idea if that it works that way

/logging OFF

Oh and map lovers.. I put the info for the heights and trail lengths (sorry, meters and kilometers) on my St-Hilaire maps.