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!
Quote:
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.
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.
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!
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]
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.
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)
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
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!!!
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!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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.
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.
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.
SUNDAY, December 4th
OFF day but fit in some stuff while watching TV
3x50 dynamic BW squats making sure to keep my feet really parrallel like in the double pole push on skiis, and adding extra arms movement to mimic the double pole push.
4x25 knee push-ups again on knees but keeping the hands closer to the shoulders than before. found them very hard.
2x25 120° bent knee dips
2x12 straight legged dips I noticed that there were two types of these.. In the "conditionning for outdoor fitness" they are done holding the back of the chairs with the seets of the chairs facing away from us. I do the type with the seats of the chairs facing me and my hands on the seats and my feet out front. and my butt goes "almost" to the ground.
5 PHYSIO exercises for my shoulder did them early moring and this afternoon
About 20 minutes General stretching (non PNF) nothing structured.
WARM-UP cycling : 10 mins at AveHR 93 couldn't get my HR up the first 5 minutes.. Lazy? Sleepy? Still got at least a 5 min proper warm-up
WORK-OUT
1) 2 x 10ea single legged split-squats with 25s same
TWICE :
2a) 10 Leg Press on Nautilus Nitro (3-0-3) @ 320 lbs
2b) 10 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 105 lbs same
3) 3 x 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks added 15 secs ea.
TWICE :
4a) 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" same
5) 3 x 8 toe push-ups with arms apart but feet together first time I manage to do them feet together (I mean since recently)
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.
TWICE:
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ 90 lbs
7b) 12 Back Extensions on Cybex (3-0-3) @ 105 lbs + 5 lbs to back extensions
8) 2 x 12 ½ sit-ups with leg extensions good form
STRETCHING
10 minutes
including 5 PHYSIO exercises
CARDIO
35 mins total including :
warm-up ~5 mins
13 x 15 secs sprint at over 20 METs / 90 secs recuperation
1 x 15 secs sprint at 19,8 METs / 90 secs recuperation
cooldown ~5 mins
AveHR 143 / MaxHR 162
I'm really learning to go all-out for a sprint. The last 6 times my HR didn't go down under 145 but it was ok.. felt good. on the last one.. I don't even know WHAT was lacking.. the legs or the heart.. so probably both. But I felt good after the cooldown.
Actually it wouldn't make much difference I think if I only logged a few words now and then.. I guess I'll have to rethink the time I'm spending on this log.
PHYSIO : 5 shoulder exercises at noon and after dance class
DANCE : Rhumba and Slow Waltz
/logging OFF
Ever since I started at the gym in june, I've been recopying my paper-log to an Excel file. The first few programs went very well.. but these days I'm mixing things up much more and have to work on re-planning how I add exercises.
I like this way of logging 'cause I can get the big picture of my month at a glance.. The green
squares are where I upped the weights or the reps or sets.
and also I'd like to add on the same page what I do hiking, skiing, stretching etc.
Its totally biligual.. luckily I don't have it trilingual.. but if I post it here, I would make an effort to put it all in english.
Then I could post it like once a week with comments about the whole week. Instead of everyday, every exercise.
wow. that's a real impressive log Mk. I like it. [img]smile.gif[/img] I may have to mirror mine after yours when I start my cut.
Be-lated congrats on the 6 month anniversary! I'm sure it feel great
That's a pretty comprehensive workout. Lots of core, lots of compounds. I like it. I like that you post a copy/past of it. I enjoyed reviewing all the weights/exercises/reps.
GYMRAT.. if you think a copy of my EXCEL file can help you, I'd be glad to mail it to you .
and maybe we can exchange tricks to get it even more functional [img]smile.gif[/img]
oh and thanks for the 6m anniv wishes.. yes.. it does feel great [img]smile.gif[/img] but I usually say it takes 3 years to say/feel that I am not a beginner at something so I have a while to go [img]smile.gif[/img]
SUPERSET :
2a) Leg Press on upwards slanted Atlantis 2x10 180lbs
2b) Seated Leg curls on "Atlantis" 2x10 @ 75 very different from the machines at the St-H Gym
3)Isometric hold 3 x 60 secs
lying on stomach with knees bent, sm swiss ball between calves and buttocks
SUPERSET
4a) max Isometric hold 3 x 60 secs
Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank 2 x 20 leg lifts
5)Toe Push-ups with legs together but arms slightly apart 3 x 8
6)Back extensions on Atlantis Roman Chair 2 x 12 with 20 lbs
SUPERSET
7a)DB Press on Swiss ball 2 x 10 with 20s
7b)Bent arm Lateral Lifts 2 x 20 with 10s
8)1/2 sit-ups with straight leg lifts 2 x 12
CARDIO
20 mins Star Trac "Natural Runner"
20 mins StairMaster FreeClimber
STRETCHING
10 mins regular
5 PHYSIO exercises for shoulder
/logging OFF
I'm still looking for a way to cut the time that posting my log takes.
Originally posted by Marykaa: I'm still looking for a way to cut the time that posting my log takes.
Assuming you do a repeat routine, just scroll back to the last time you did it and copy/paste to today. Then make your changes. Usually, they'll be minor.
Adding the bolds, italics, etc. will be time consuming, still, since copy/paste only handles the text itself. But, You can keep those things pasted into a notepad or wordpad file.
So, for instance, BEFORE you hit "Add Reply" for your next routine post, copy the whole thing into a notepad or wordpad file. Save it. Now you have a template for all the special things that you want to use. All you have to do is change the basic text within...
Or, you can get lazy and just go to plain text...
Ahhh, once I was a dreamer, like you. I dreamed of fancy logs and fanciful posts, replete with visions of glorious images, fonts, and those little smiley things... I made my dreams a reality and took the time that I needed to create those posts. But eventually, the beauty of those posts overtook and overshadowed the beauty that surrounded me. Time in front of the computer became meaningless. Time in the gym became non-existant. Soon, my posts were glorious in all their beauty, but there was nothing to post about. So, no more: It's text only for me!
Thanks LOSTDOG for replying! It's so nice to know that someone is reading [img]smile.gif[/img]
I already have "templates" for my different workouts. The codes for the blue italics are in the templates at the right places.. I just have to put my comments between them. I am still playing around a little with the "bold" haven't quite decided where to put it.
I think it's mostly the fact that I have another log for myself.. that I really use to analyse what I've been doing.. and I'd like to coordinate the two logs.. to only have to log once.
but you're right.. probably I'll end up making them shorter.. leaving out the comments.. I never get much discussion on the comments anyways.
10 minutes (5 exercises but with reps instead of just once each.) I think I'm seeing a positive change with my shoulder. There is one exercise I can actually do without any pain
CARDIO
60 minutes : 20 CrossRamp / 20 CrossCountry / 20 CrossRamp
AveHR 132, MaxHR 150 I think it's the first time I do the 60 minute cardio after a weights program, but it went well
PHYSIO exercises.. there is definately some improuvement in my shoulder.
WINTER HIKING
weather : low 20s, some sun, some snow, some grey skies, no wind, not even at the top.
Trail : RED and BLACK trails only.
The Rocky blue trail is closed for the winter. There is not enough snow yet for xc-skiing.
24 STOP AND GOs on the way up (photography)
AveHR 117, MaxHR 155
Total time : 2h47
In-zone : 54 minutes
I had a coupon to try winter-spikes for my boots..REALLY LIKED THEM. And the extra sole gave me more warmth.
My poles were very handy as well
Since I only went up once it was only about a 850 foot denivalation but for a first winter hike, and seeing that I wanted to take pictures.. it was fine.
Sorry, I don't always respond to all your comments, but I enjoy reading them. I think without them, a log is just a list of exercises. I think it's adds a lot to see what other people find difficult, fun, frustrating, etc. -- both for our education and for the social aspect of getting to know each other. It's helpful to see that someone else is going through the same struggle I went through before, or I can see how they solve some problems that I know I'll probably face when I do a similar move.
And I imagine it's time-consuming to make it look as nice as you do -- all the photos, maps, different colors and fonts and all. It certainly has visual appeal, but I'll understand if you go to a simpler format for time's sake.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Today I think I'll dream a little while longer [img]smile.gif[/img] but I'll try not to pannic if I can't ALWAYS do it.. Better to be lazy once in a while than to give up completely. I have to learn to relax [img]smile.gif[/img]
BILL .. It's true I'd love to discuss some exercises sometimes but already being reminded that someone reads them is nice. I really appreciate that.
Maybe I just need to skip the comments on days that I have to0 much..
and thanks.. I needed that encouragement.. It's weird sometimes.. some people need to be encourage do go to the gym.. I guess I need to be encouraged to feel someone is interessted..
We come to the forum wanting to learn.. but there is alot more than fitness to learn here [img]smile.gif[/img]
For the PHOTOS.. I feel bad because I should have realized they'd all be under standard.. I've known for over 30 years that I need a polarizing lens to take the pics I want to of water.. but today I completely forgot! I would have taken diffent pictures.. instead of that Stream Theme I had going..
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 
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