BUK yup! and yesterday Amélie, my (not personal) trainer said I am quite high on endurance.. (what I wanted) and it might be good I work on strenght for a while.. I think I'd like that.
****
But today was rest day.. though I did go see a doctor for something.. and asked him about my shoulder that's still troubling me. He checked me out and listened to my story and told me that it seems that my Bursitis from the fall has healed.. but that I had a tendinites at the top attachement of my biceps from the "contre-coup" (rebound effect?) of the fall. (something like that.. I'm translating from memory)
Anyways.. I have 10 days of anti-inflammatory pills (NOVONAPROX-EC 375 MG /twice a day). And since I told him that usually I react very slowly to anti-infalmatory pills.. he gave me te perscrition to repeat it 6 times.. I'll be ok with my next 2 injuries as well! OH.. and I do hope they help my hammies tendon as well..
after that.. well..
/logging ON
TUESDAY, November 22nd
7:00 PM to 8:15 PM
DANCE CLASS
Gaby still has aches from the accident but he hid it well and we had a wonderful time. We have fun learning together [img]smile.gif[/img]
Oh.. and it was a revision of some Chacha , and new stuff in Samba.. I really turned and turned alot.. luckily in both directions.. so didn't get dizzy. We never turn as much in an evening of dancing as in a class where we're practicing.
note : Book (Conditioning for Outdoor Fitness) not arrived / No program from WH in sight yet.
/logging ON
WEDNESDAY, November 23rd
Workday : ok
Gym at 5:30 PM
WARM-UP cycling : 18 mins at 110 (oups.. too long, was talking with someone)
NEW PROGRAM, by Amélie for me.
WORK-OUT
2 sets per Superset
1a) 10 walking lunges DB 25s
1b) 10 backword walking lunges DB 15s those backwords walking lunges are definately tricky
2a) 10 Leg Press on Nautilus Nitro (3-0-3) @ 260 lbs
2b) 20 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 80 lbs tried a few differnt weights, so did more reps in the first set but with à little lower lbs..
3) 3 x max Isometric hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks humm last year in Amélie's "Buns of Steel" classes.. my calves would always CRAMP when we did this exercise with someone pulling on our calves.. but with the ball it doesn't happen
4a) max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank with 20 leg lifts (1-0-1)
+
4a) "once again after superset" Side plank with leg lifts on left side was a toughy to finish, but made it.
5) Vertical Chest Press with narrow hold on Nautilus Nitro (3-0-3) @ 60 lbs
6a) 10 DB Press on Swiss ball (2-0-2)@ 20 lbs ea
6b) 20 Bent arm Lateral Lifts (2-0-2) @ 10 lbs ea I might just do these a few weeks, didn't want to drop the DB presses right away since I had just upped after a long stall and the Bent arm lateral lifts I want to talk to my physio about.
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ 50 lbs
7b) 12 Back Extensions on Cybex (3-0-3) @ 100 lbs I took no chances with the torso rotation.. first time I do those and had no idea what weight to use. Figured I'd get hurt if I start too high.
8) 2 x 20 ½ sit-ups with straight leg lifts Tired.
CARDIO
20 mins stairmaster
20 mins eliptical - Cross country program
AveHR 138
STRETCHING
15 minutes
the 6 exercises Amélie gave me, plus some
/logging OFF
It will take a few times to really know if I'm at the right weights.
Really hesitant to comment on your program. It has a whole lot of things that I wouldn't really do...but with your situation (injuries) I don't know what would be right or wrong.
If I were you...I'd post that in the "injuries" section and explain your situation. With any luck Bill Hartman will reply...which is about as good advice as you're going to get.
I went to see my physiotherapist this morning, and I'll go with what he says for my injuries. As for the rest.. I did post it up for grabs in the training discussions form and am getting some feedback. I'll know what sort of questions to ask Amélie when I see here (probably on monday).
but I'd love to know which exercises you wouldn't do and why.. if for nothing else.. to get to know YOU better!
lunges...in and of themselves are fantastic, but in all fairness you've been down that road for a while. it might be time to mix it up a little and do something working the same muscles that you're BAD at. (if you're really interested in lunges you might think about adding some side lunges, to complete the movent ranges)
anything on a machine (as a general statement)...it's a crutch and is likely setting you up for possible real world injuries. free weights...especially unilateral ones (one side at a time) will work more muscles, in more ways, while sticking to your natural tendancys for motion vs making you work in the machines movement planes with little to no stability needed.
leg curls\extensions (which you don't have, but we'll just toss it out there) don't really have any use in praticle purposes. You're training individual muscles to act of their own accord vs working in conjunction with a greater set of muscles (more natural...more real world aplication)
torso rotations might be better served as a "wood chopper" on a cable tree...again...standing...natu ral movement...alot of muscles involved.
Lateral lifts...if they're what I'm thinking of (standing arms at side, raise arms to parrallel) have very little application in anything.
leg lift...working an itty bitty tiny muscle in your leg...again...little actual real aplication.
as buk mentioned you have almost no back work (or think "pulling" excersises.
When I look at this program I think "this will make you very tired, and sore while you're doing it...but actually accomplish very, very little." In other words...I think it's kind of a scam. You're busting butt...but what are you really doing\accomplishing. You could get a lot more out of a lot more basic routine.
That's pretty negative...here's an upside. You have a lot of core work. Core work is great...it's important. But going with the first thought...your core is really strong as is...it's time to move on to actually apply that strength to other areas.
General rules in my world.
Dumbells are the gods of weights. You're going to maximize every availible muscle doing every lift = more stable, more strong, more usable muslcles with less injuries.
Anything that you can do non supported will be better than what you can do supported 99.9% of the time. If you can do an excersise standing...it's better than sitting. If you can it with nothing against your back...it's better than having something on your back.
I'm not trying to give you a really rough time...I know it sounds like it...but I really believe in my heart of hearts you could be better served with more "money" excersises (less isolation movements), less machines, and a general re-focusing.
Something to keep in mind...strengthening your shoulder...doesn't necissarily require (shoulder) excersises. Every single pushing and pulling movement from your upper body is going to work your shoulders...
I'm glad I didn't wait for it to start I new program.. that book has SO MUCH INFO in it.!!! It will take some time for me to sort things out, though even just looking at the pics I have a few ideas.
I recognize alot of things I already know.. but to have it in a book so well structured will be great. and there is 100 times more in the book that I don't know. Years of fun ahead! (If I can just get rid of my aching shoulder )
I think I'll make it my X-mas vacation projet to finish reading it.. (I'll definatly start this week-end)
This is just a pre-preview of what I think of the book. I'm not good in book reports, but I'll definately write about it on the extreme.com site and in the Training Discussion forum when I'll have read it once.
PS.. I pasted the Cute oval bumpersticker you sent me with the book, inside the book, I'll be showing that book to alot of people, so I think it's the best place for the ExtremeTrek.com to be
Oh.. there was an extra 6,50$ I had to pay for duty fees but I'm sure the book is well worth it.. and even if maybe I could find it in Montréal, the cost would be as high.
Originally posted by gobbla: lunges...in and of themselves are fantastic, but in all fairness you've been down that road for a while. it might be time to mix it up a little and do something working the same muscles that you're BAD at. (if you're really interested in lunges you might think about adding some side lunges, to complete the movent ranges)
This I can answer right away..
ROFL
You got me there.. TOUCHÉ LOL
I think I needed someone to tell me that..
but in the same order of thinking.. I must tell you that I do quite a variety of side lunges.. [img]tongue.gif[/img] I don't do them for strength.. but as a flexibility exercises. Though I know some people would work hard at keeping those postions for long, or as often
9:00 AM Physiotherapy
Both shoulder and hammies getting better but still not allowed to do weights with arms above shoulder.
I have 5 specifique exercises to do for my shoulders, to get back more flexibility. They are sort of "wierd" exercises, not the run of the mil shoulder stretchs. Nothing interesting or fun.
I must also NOT up the weights on my SB DB bench presses or Lateral lifts as long as I take anti-inflamatories. I guess that that also means I have to wait before asking more of my hammies tendons.
I've only just tried the program once and still need to talk to Amélie about it. I can probably work more intensly since I didn't feel it much (any) the next days. I'm learning alot with Buk, TrainingGirl and Gobbla giving me advice.
weights and cardio on mondays and wednesays,
long cardio only, on thurdays
group fitness on saturdays (I could drop this)
Yes, for this program general conditionning, my last program was and my next program will be for xc-country skiing.. but I could come back to this general conditionning program at times.
So...we have two days of weight training to work with...that dorks with my original thoughts a bit. But that's ok...we can work with that.
Day 1.
DB Bench Press (can be on a swissball) 5 sets 3 reps
DB Bent Over Row (or single arm row) 5 sets 3 reps
Dip (3 sets 7 reps)
Lat Pulldown (3 sets 7 reps)
Step up (5 sets 3 reps)
Hyper Extension (3 sets 7 reps)
Day 2
DB Bench Press (can be on a swissball) 3 sets 7 reps
DB Bent Over Row (or single arm row) 3 sets 7 reps
Dip (5 sets 3 reps)
Lat Pulldown (5 sets 3 reps)
Step up (3 sets 7 reps)
Hyper Extension (5 sets 3 reps)
I'll look at your suggestion in a minute but I did say I could drop the group fitness.. or I could leave after the aeorobics-dance and Step-Reebok and do some weights.. the strenght program Nancy does is minimal.. though different from what I usually do..
***
3 reps! those must be done with heavy weights??! I'm not even used to doing under 10 reps.. You SURE I don't need a spotter for that ? (my byfrd could come to the gym on some week-ends.. )
I'm willing to offer suggestions around what you want to do. [img]smile.gif[/img] If you want to do group fitness...then that's perfectly fine. If you don't really care and want something to do during the time that you'd be at the gym anyway...then we can work with that. More than anything it's just using the time you do put in effectively...we can work with your goals and time.
Yeah it's suggested w\ a heavier weight set. But it should still be light enough that you shouldn't need a spotter. If you're really nervous...go a little lighter on the weight untill you feel more confortable.
I didn't mention it before but "superset" the opposing muscle groups...so you'll end up with 3 total groups of excersises. 60-90seconds rest after each "set". One feature of the program is a lack of volume...greater nervous stimulation for some strength gain...not enough volume to increase in muscle mass.
30 mins aérobic dance
30 mins Step-Reebok
aveHR : 120 / maxHR : 140 / calories : 346 / 50% fat Had trouble really getting into the workout even if I really tried. Running on Friday really gets my legs, even if I just do ~20 mins. I guess that means I really need to continue running
tricep DB exercises, standing on opposite leg while doing leg abductions to the side. nice combination
toe pushups with feet apart
4 : 2-tempos-down-1-tempo-up
8 : 1-tempo-down-1-tempo-up
4 seconds hold with elbows bent
4 little pushes with elbows bent
those push-ups I do at home are starting to pay of [img]smile.gif[/img]
abs exercises, and back exercises.. too easy except that my shoulder hurt on some of the back exercises
~10 mins stretching Yoga style some postitions I hadn't done before
Later at home
5 stretching exercises for the shoulder..
lying down on the floor with arm on the floor (or close to it) in different positions
that was a question I had. "Arms above the shoulders". I'm not sure exactly what that means...any part of your arms or your elbows raised above the shoulders? Why I ask is the movement is a pulling where you could very easily modify it to where the range of motion begins at a 90 degree angle...drop the weight to what you can do without hurting yourself. Anything is better than nothing.
However if it can't be done, then it can't be done.
I didn't mention it in my log, but I JUST NOW feel like my legs have caught up endurance wise to what I'm really trying to do. There are points to where fatigue deffinately sets in, but by in large it's not leg fatigue that is an issue. I might run out of air...have to slow for a minute or so and then press on. It's almost as if everything detaches into its own little universe and runs by itself. I was pondering today that it doesn't seem impossible just to go untill you can't...and when you can't...you can't. That simple. The brain saying "you can't do this" seems like a distant memory by in large. The body just goes. It's not hard to see how some people go and then just drop. [img]smile.gif[/img]
the movement is a pulling where you could very easily modify it to where the range of motion begins at a 90 degree angle...drop the weight to what you can do without hurting yourself. Anything is better than nothing.
The rule is that I must not put my elbows above my shoulder.
and also, since last tuesday.. must not add any weights to any exercises that touch the shoulder as long as I'm on anti-inflamatories.
but I like the idea of modifying the exercise so that I can pull..
Quote:
but I JUST NOW feel like my legs have caught up endurance wise to what I'm really trying to do.
Good! and believe me.. I admire runners.. I have strong legs.. but not for running :/
Quote:
It's not hard to see how some people go and then just drop.
I know you're not talking about me .. but I'll reply from my viewpoint.. (humm that's the only one I have anyways lol)
I don't want to go that far anymore.. I think I've tested myself enough in my life.. I don't know the limits my body could be trained to.. but I do know what it feels to go till you drop. I had a fencing master (not necessairly a good one in that aspect) who really "killed" me in every lesson.. trained me to go to my max and further.. that's when I was 16-26.. I carried that over into other things..
probably I had a pre-disposition but still.. it pas bad :/
even 7 years ago.. If I hadn't run for a few years.. and started again.. I'd go so far/fast (for me) that it would take me 2-3 days to recuperate.
and I was like that on other levels as well.. always pushing myself to extremes.
That is.. up until my Burnout 5 years ago. Now I think I couldn't push myself to my limits even if I wanted to.. and I don't want to. (horrible thing to say on a forum where most what to go all out )
GYMRAT thanks! I do need encouragment these days..both to accept my fall backs and to keep on track.
/logging ON
MONDAY, November 28th
PHYSIO shoulder exercises
7:00 am and 5:00 pm (same 5 exercises both times)
WORKOUT It took a little juggling to get to a gym, but I finally was able to go to the Energie Cardio gym in Granby, at 7:00 PM. They don't have the same machines and everything is set up different so I sort of improvised at times.
1) DB Squats I found out I can't do BB squats.. my shoulder hurts too much when I try to hold the BB. So DBs for me, but had no idea what weights to try.
I did :
10 with 20s
10 with 25s
2 x 10 single leg split squats 25s each leg alternating sides between sets.
ahhh that was more like it
2) Seated Leg curls on "Atlantis"
2x10 @ 75
3) 3 x max Isometric hold . lying on stomach with knees bent, sm swiss ball between calves and buttocks
same
4a) max Isometric hold . Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank with 20 leg lifts (1-0-1)
+
4a) "once again after superset"
same
5) 7 x 8 Push-ups with legs and arms slightly apart .
Easier than the "real" ones.. but my first attempt at really not doing knee push-ups. I thought I'd be able to do about 3x8.. I could have continued.. Next time I'll try 10-12 reps..
6) 2 x 10 Back extensions Lying on that table hight thingy, with feet hooked, with 20 lbs
7a) 2 x 10 DB Press on Swiss ball (2-0-2)@ 20 lbs ea
7b) 20 + 5!! ?? Bent arm Lateral Lifts (2-0-2) @ 10 lbs ea
Felt a pinch in my soulder, didn't dare continue.
No time for more..
HIITs
on some "Natural Runner" sort of eliptical but not quite, with upper body workout (wanted to note the name but forgot)
5 min warm-up
9 x 15-90
3 x 60-120
Again my Voice-over .mp3s REALLY helped, even if I didn't get any from JPFitness yet.
*hint hint*
STRETCHING
Mostly PNF stretching.
but also "fencing lunge stretchs" those are the stretchs I learned to do the splits with, without really trying to.. when I was around 20. One day I just noticed I could do the splits on both sides real easily. But that is one thing that will not come back, had other priorities for too long.. lost it all.
If it makes ya feel any better, I ate like ass 4 days last week! Probibly even put on a couple lbs...but that's ok. Every day is a new day and every day is another chance to do things better, be a little smarter, make yourself a little more proud of the you that you are.
Thanks guys, I know you've just had Thanks Giving.. most of the forum ate too much...
I do have to be hard on myself to make it this time. I've been on this road so often, when I eat too much one day, I might just continue eating.. It's not like I was at a Family super or anything. But if it happens, knowing I'll have to write it here helps get back on the right track.
MK, I like your log. You workout hard and you are really inspired as we all can see. On the same subject, the criticism I have is the name of your log. You should change it from "Mary's Fitness Effort" to "Mary's ass kicking workout routine".
__________________ We are only human so long as our thoughts are humane
I'll be ok with my next 2 injuries as well! OH.. and I do hope they help my hammies tendon as well.. 
but I did what I had planned. 
Linear Mode
