Mary's Fitness Effort

[Marykaa]

NYGUY I'm really glad you like my log [img]smile.gif[/img] [img]smile.gif[/img] and was about to say that I hope you start one soon, when I had a hunch and decided to go check LOL Glad to have you aboard the logging gang!

Originally posted by nyguy:
"Mary's ass kicking workout routine".

I'd need to workout more on my confidence before giving it a name anything close to that! But thanks! You're definatly a confidence builder

/logging ON

TUESDAY, November 29th

DAY OFF , NO WORKOUT

WORKDAY : good. like most Tuesdays.. lots of bending, reaching, squatting to take things from lower filing cabinets, stretching. It was good not to just sit all day.

Weird thing though.. the two ladies I take my breaks with sort of discourage me.. They think that "jogging 20 minutes" is "violent exercise" that is "dangerous for the articulations" *sigh*

PHYSIO : 5 stretching exercises. I do them at 7:00 AM and 9:00 PM

They hurt

DANCE CLASSE : 7:00-8:15 PM Samba and Slow Waltz.

I felt my push-ups and single legs squats from yesterday just enough to smile all day.

SBD : On track but I really don't drink enough water.

/logging OFF

[Marykaa]

/logging ON

WEDNESDAY, November 30th
Workday : long but ok
Gym at 5:40 PM

WARM-UP cycling : 18 mins at 116 (again too long asking questions to a trainer, but maintained my HR this time.)

WORK-OUT

Some changes but still haven't talked with Amélie.

X) not doing the walking lunges anymore

1) 2 x 10ea single legged split-squats with 25s
same, but I'm proud of these, and like the fact that they make me work on my balance. [img]smile.gif[/img]

2) 2 x 10 Seated Leg Curls on Nautilus Nitro (3-0-3) @ +10 = 90 lbs
didn't superset these two, because it would have been complicated.


3) 3 x 30 secs. Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks

4a) 30 secs 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 easier than last week

5) Vertical Chest Press with narrow hold on Nautilus Nitro (3-0-3) @ +5 = 65 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
same


7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ +40 = 90 lbs
I knew I was to low last time.. but didn't want to take a chance hurting my back. This week was more interesting [img]smile.gif[/img]
7b) 12 Back Extensions on Cybex (3-0-3) @ 100 lbs
would have liked to to the back extensions like on monday but the gym doesn't have that table thingy to lie on. (what's it called?) Trainer said to use swiss ball.. but I didn't like it with weights.

8) 2 x 12 (did too many last week) ½ sit-ups with leg extensions
Trainer says to really "relax" the abs muscle between each on.


CARDIO

20 mins eliptical - Cross country program
20 mins stairmaster - level mostly 8
reverse order from last week
AveHR 146

STRETCHING
20 minutes

the 6 exercises Amélie gave me, plus some more *mostly PNF-style

the 5 PHYSIO exercises as well

/logging OFF

GOBBLA : I asked the trainer why he thinks Amélie gave me series of 10s reps and he immediately said that since I had been so far only training for indurance (15-20-15 reps since june) Amélie probably has to "ease me into" doing strenght exercises before lowering my reps. Otherwise my tendons would not be ready. I thought it was because of my age, but he seemed to say it was for anyone.

[Marykaa]

NOTE on the above..

The supersets were done twice each.

[gobbla]

how long is it going to take to "ease" into it?

[Marykaa]

I didn't ask the trainer more about the subject so I don't really know.

I haven't had the occasion to talk to Amélie yet.. (I was in Granby on monday) but "I" would feel at ease with doing 10's for 2 weeks.. then 8's..

I have to go see my Physiotherapist on the 19th.. but I might even stop by his office before to ask what he thinks about it.

[gobbla]

That's probibly a good plan.

In my mind you'd be better off starting with lower (than optimal) weights on a low rep scheme to get used to it, while upping the intensity as you can handle it (ie being cautious) than spending a whole lot of time "building up" to it.

With the amount of training you do, your tendons ought to be pretty darn strong. Admittally they wouldn't be ready to go all out...but you wouldn't want to do that anyway!

But you do what you think is best for you.

[Marykaa]

Amélie, my (not personal) trainer was my group fitness instructor for a year before I started weights.. she knows I got tennis elbow two years in a row recently and my hammies tendon that hasn't healed since mid-august, and my shoulder bursites and tendenites that is still giving me trouble..

she also know that I have a lot of trouble not going "all out" in what I do.. althoug I AM DEFINATELY DOING PRGRESS in that.. and being "almost" resonable..

I have never broken a bone in my life.. though I could have in a few situations.. but I have pulled and even teared ligaments and muscles :/
they do seem to be my weak link..

but I do appreciate the comments and suggestions here.. It's not only to get ME to do the right stuff.. but That I learn how Workouts work.. how they SHOULD be done befor adapting them to specifique situations.. I WILL ask amélie why 10.. [img]smile.gif[/img]

[gobbla]

pushing too hard is IMO the most fatal flaw that most people have. the thought that "if I do more, or push harder it's better" is far too...Rocky...and not really realistic for most people. Learning to hold back a little is an invaluible tool often learned the hard way...cruise thru the boards and see how many injured people we have!

I made it 22 years without breaking a bone. then one night i was riding my bike home and I hit a muffler...which aparantly aren't bicycle friendly. 6miles later I was home, quite the bloody mess and my arm REALLY hurt. Being the stupid man I figured I'd sleep it off and everything would be fine. Next day I couldn't move my arm without some real pain so I went to the hospital and found out I split my little ball joint thing in my elbow in half...DAMNIT! Little bastard is throbbing as we speak.

[Marykaa]

we do do things we regret.. and everyone has his own story.. in that departement I am by no means alone. still.. sorry to hear about you elbow.

[Marykaa]

GOBBLA.. I was going to post this in your log.. cutting in on sort of what you guys were talking about.. but decided not to hog your log..: )

/rambling ON

I could talk for days about competitions ..don't worry I won't, I'll just touch on stuff.. see if I get any bites

I got into fencing competiton without really asking to.. but when I did.. like anything else.. I was a tiger.. and competition brings out the best and the worst in each person. I always played fair, but really busted my butt.. no half measures for me.

In canoeing however.. there was nothing competitive..you CAN'T fight against a river.. you have to work WITH it.. going on a 3 week trip may sound like adventure.. but only the first 2-3 days is adventure.. after.. it becomes a way of life. A most wonderful way of life! but I do like the comfort of my bed now.. and of a hot shower LOL

as for daily fitness.. when I was 13 I participated in the first Walk for the third world in Montréal.. 30 MILES in 6 hours.. I did it alone.. my friends were busy getting ready for a party.. I walked/jogged fast to be able to go to the party also.. would find 2-3 6' guys to keep in pace with.. and when they stopped.. I'd jog until I'd fine some more.

I always loved walking.. would sometimes walk home AFTER fencing.. 8 miles at nighttime when I was 16..

cycling as a means of transportation.. did it for years as well.. not all the time, but alot.. (most of the time I just hitch-hiked to get around montréal)

when my son was 2 i got a job 1 mile away.. not far I know.. but with my legs still weak, It was like a difficult up-hill bike ride every time.. morning and evening..in the morning I felt just sooooo wonderful.. 9/10ths of the mile was along a river.. I had bought a MIKADO 4 seasons bike.. doesn't exist anymore.. I remember one winter storm.. 50 minutes to ride 1 mile at night.

If there were showers at my work place.. I'd love to come by bike.. (17 KM)

/rambling OFF

[Marykaa]

/logging ON

FRIDAY, December 2nd
Gym at 1:20 PM
I didn't do my cardio last night and couldn't hike today, so I went to the gym.. good idea [img]smile.gif[/img]

WARM-UP cycling : 18 mins at 116 (again too long asking questions to a trainer, but maintained my HR this time.)

WORK-OUT

1) 2 x 10ea single legged split-squats with 25s
same

TWICE :
2a-first time) 10 Leg Press on Nautilus Nitro (3-0-3) @ + 40 = 300 lbs
2a-second time) 10 Leg Press on Nautilus Nitro (3-0-3) @ + 20 = 320 lbs
My right hammies tendon is still holding me back.. when it hurts, I do the leg press mostly (75%?)with my left leg
2b) 2 x 10 Seated Leg Curls on Nautilus Nitro (3-0-3) @ +5 = 105 lbs


3) 3 x + 15 secs = 45 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks

TWICE :
4a) + 15 secs = 45 secs 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"
by mistake did first 10 Side planks on hand instead of elbow

5) Vertical Chest Press with narrow hold on Nautilus Nitro (3-0-3) @ +5 = 65 lbs

TWICE :
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
same, Physio's orders not to do more as long as I'm on anti-inflammatories, but.. couldn't anyways LOL

TWICE:
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ +40 = 90 lbs
same
7b) 12 Back Extensions on Cybex (3-0-3) @ 100 lbs
same

8) 2 x 12 ½ sit-ups with leg extensions
realized I was a bit sloppy on those, wasn't concentrating on them

STRETCHING

15 minutes
including 5 PHYSIO exercises

It was real nice to have time to do them before the cardio.


CARDIO
60 minutes EFX cross training program #2
AveHR 138, MaxHR 155
6 hills.. cross ramp 4 to 16 , resistance 8
I think it's the first time I do the 60 minute cardio after a weights program, but it went well

/logging OFF

[Marykaa]

Dear Diary,

It's my 6 months training at the gym anniversary today

I've already told you, but I still feel the same way.. I feel SO lucky to be able to go to the gym, it's the biggest gift I ever gave myself.

This afternoon I was again thinking about that even though it's only on my way home that I realized it was my 6 month anniversary.. Each time I'm at the gym, I really feel as if I am completely pampering myself and taking care of myself. I feel so good during (even though I must look like hell LOL ) and after.

Today I went to get my hair cut after and when I got home.. my byfrd said I look real cute with my short hair.. that Bruno real did a good job with the haircut.. I told him that I think it's because I was at the gym just before.. and he said .. "well maybe, you do have rosy cheeks" LOL

ahh and he also thinks my short hair gives him more neck to kiss.. Man I Love that Man!!!

[RacerBill]

Congratulations on the anniversary, Mary-Lou! I thoroughly agree -- a gym membership is one of the best things anyone can add to their lives. (I suspect the other one would be a Ferrari, but I'm still saving up for that one! )

You did 10 side planks on your hand?! Each side? You must have very strong arms!

[Marykaa]

BILL thanks for the anniversary wishes

humm a Ferrari LOL yeah.. well better be in good enough shape to live a few lifetimes to save up for that one!

actually i think side planks are easier (for the body part) on the hands.. maybe because our body is less horizontal.. ?

but maybe it's just because my right elbow doesn't have ANY fat on it because of a freak reaction to a cortisone infiltration 2,5 years ago.

but no.. [img]smile.gif[/img] what I did was the first 10 leg lifts on one side, then I noticed I was wrong and went down on my elbow. the leg lifts take about 2 seconds each but I've never tried it all on the hand.

[Marykaa]

/logging ON

SATURDAY, December 3rd

9 AM : SuperWorkout II with Nancy

30 mins aérobic dance
30 mins Step-Reebok
aveHR : 128 / maxHR : 142 / calories : 347 / 45% fat
This type of workout is probably what helps me most in Ballroom dancing. Just keeping good posture ("like if a string was pulling our head towards the ceiling" says Nancy) throughout the whole hour is the same type of "core control" we need in Ballroom dancing

25 minutes various arms and core exercises.. Nancy really has a nice variety of exercises I've never done.. not easy but fun : )

~5 mins stretching

Later at home

5 PHYSIO stretching exercises for the shoulder..

SBD
end of second week of Phase two.. if I take my todays results.. I'm absolutely nowhere..
back up to 136,5 pounds.. measurments back up.. nothing good at all.

I'll continue as I'm doing.. hoping it IS my anti-inflammatories and that time of the month.. and try not to think about it.


/logging OFF

[Marykaa]

HEY, I just found the name/description of an exercise I was doing in my last workout, and one in this workout. Swimmer's Lat Pull and the Pillar Bridge

My own efforts were/are :

Swimmer's Lat Pull
5) 2x15 : Pulls on Nautilus Freedom trainer “equivalent to double-poling” (in xc-skiing) / at 40 lbs / good "oomph"/ (1-0-4) =longer excentric

Pillar Bridge :
4b) Side plank with 20 leg lifts (1-0-1)
which I do twice, supersetting them with another exercise.