Mary's Fitness Effort

[Marykaa]

/logging ON

SATURDAY, December 10th

9 AM : SuperWorkout II with Nancy

New routines for 4 weeks
35 mins aérobic dance aveHR : 128 / maxHR : 148 / calories : 247
Hurt my left shoulder at least 4 times during the workout.. once badly, but I think it will be ok.. good side: it means I'm thinking less about it [img]smile.gif[/img]

20 mins Reebok Steps
aveHR : 119 / maxHR : 129 / calories : 110
We worked at changing places, but that meant I had to use the same (lower) height steps as the others.. really showed up on my HR

25 minutes
Rep-Reebok Bent forwards DB rows with 8 lbs, all 6 sets one side then other
Rep-Reeboks means varying tempos non-stop except for 32beat rest after 3 sets : 3-0-1 / 1-0-3 / 2-0-2 / 2-0-2 / 1-0-1 / 1-0-1

Isometric 45°sitting abs hold
The others were heels on ground, knees bent, hands at ears but I did it legs straight, arms up.. V position (but hands to ceiling)

Rep-Reebok Push-ups : 4 sets x 4reps on toes, 6 sets x 4 reps on knees
tempos : 3-0-1 / drop down-0-3 / 2-2 / 1-0-1 /


~5 mins STRETCHING during which I did my PHYSIO stretching exercises for the shoulder..



/logging OFF

[Marykaa]

Originally posted by Marykaa:
/logging ON

SATURDAY, December 10th

9 AM : SuperWorkout II with Nancy
New routines for 4 weeks
35 mins aérobic dance aveHR : 128 / maxHR : 148 / calories : 247 /
Hurt my left shoulder at least 4 times during the workout.. once badly, but I think it will be ok.. good side: it means I'm thinking less about it [img]smile.gif[/img]

20 mins Reebok Steps
aveHR : 119 / maxHR : 129 / calories : 110
We worked at changing places, but that meant I had to use the same (lower) height steps as the others.. really showed up on my HR

25 minutes
Rep-Reebok Bent forwards DB rows with 8 lbs, all 6 sets one side then other
Rep-Reeboks means varying tempos non-stop except for 32beat rest after 3 sets : 3-0-1 / 1-0-3 / 2-0-2 / 2-0-2 / 1-0-1 / 1-0-1

2 x ?30secs Isometric 45°sitting abs hold
The others were heels on ground, knees bent, hands at ears but I did it legs straight, arms up.. V position (but hands to ceiling)

Rep-Reebok Push-ups : 4 sets x 4reps on toes, 6 sets x 4 reps on knees
tempos : 3-0-1 / drop down-0-3 / 2-2 / 1-0-1 /


~5 mins STRETCHING during which I did my PHYSIO stretching exercises for the shoulder..



/logging OFF

[RacerBill]

[quote]Originally posted by Marykaa:
[QB] Isometric 45°sitting abs hold
The others were heels on ground, knees bent, hands at ears but I did it legs straight, arms up.. V position (but hands to ceiling)

Good for you!! You're one tough little lady!

[Marykaa]

BILL

Good for you!! You're one tough little lady!

Thanks ! but the way I saw them suffering.. I think they were working much harder than me.. LOL one of the girls talked to me a little discouraged afterwards.. I just replyed.. "Bah.. I've just been training longer.. by the time you get to my age.. you'll be twice as strong" always gets them smiling when I say that [img]smile.gif[/img]

[Marykaa]

I just envaded Galya's log.. we're talking about dance and I alway ramble on when I get into talking about dance.. so I figure I should talk about it here.

This is what I said :

Originally posted by Marykaa:
bah.. my man is as Macho as I like him to be when it's the time

But maybe your man would get into Tango? My byfrd dances a mean tango.. OUFF!!

We lived a couple of years real close to the dance school, and I wasnt training then.. so we could take classes 4-5 times a week.. now it's just once..

for the long time relationship with dance.. I took ballet classes when I was 6, and have followed classes in all kinds of dance : à couple of sessions of jazz (didn't have to to continue) , a few years of "expression corporel" (that's in french) would be "body expression" i guess in english.. folk dancing (2 years during my "comunity recrational leadership training")and my father had me Viennese Waltzing when I was 10.. (ok i'll stop there.. i think you get the picture)

My ex-husband and I had started ballroom dancing but we got into too many argurements about it.

Oh.. I did have a plan to start Baladi at 50.. but I'm too busy these days, but it's still in my plans.

humm maybe it's in my log that I should have said that.. sorry for talking so much I get all excited when I talk about dance.

and that got me thinking about my man *smile*

I talk to him alot about you guys, as I've always talked about my chat friends, and he has met and become friends number of them ..

So I figure it's only fair that you know something about him [img]smile.gif[/img]

For now here's a piture of "after my 50yrs birthday party".. we were both very tired and it was 3 AM.. but he had just sung and played on the guitar a Cabrel Ballade.. "Je l'aime à mourir"

I'll tell you a little more about him, including what he does in sports/training.. next Sunday [img]smile.gif[/img]

[Marykaa]

/physio news ON

I stopped by my physio's place to ask some questions and I'm glad I did!

About the anti-inflammatories and when I should stop.. he told me that the kind I'm taking (NOVONAPROX-EC) gets eliminated real quick from the body.. so I can continue easily 'til Saturday morning if I'm going to see him Monday morning. I also just thought if it, talking to him.. that the anti-inflammatories are ALSO working on my hamstring tendon which would still need medication for a while. So that's settled for now.

I asked him for some exercises for my hamstring tendon but the ones he gave me, I'm already doing. But now I'll do them at home as well. (just 3 exercises)

/physio news OFF

and well all that made me feel good.. so I figured it was time I change from 2x10s to 3x8s. Which I did and After my workout I showed Steve, the chief trainer, what I had changed and he said it was all just fine [img]smile.gif[/img]

/logging ON

MONDAY, December 12th

Gym at 4:30 PM

WARM-UP cycling : 10 mins at AveHR 112

WORK-OUT

1) 3 x 8ea single legged split-squats with 30s
+ 5 lbs ea DB.. Some people call them Bulgarian .. but I'll stick with the ExRx.net names when I can.

TRHEE TIMES :
2a) 8 Leg Press on Nautilus Nitro (horizontal) (3-0-3) @ 330 lbs
up 10 lbs
2b) 8 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 110 lbs
up 5 lbs

THEEE TIMES
3a) 60 secs Isometric MAX hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks
3b) PHYSIO shoulder exercise
not really a Super set but doing something during the resting time.


THREE TIMES :
4a) Side plank with 20 leg lifts (1-0-1)
4b) 60 secs max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
+
4a) "once again after superset to total 2x20 each leg"
I was already doing the Max hold 3 times.. but added 2 sets of side planks


THREE TIMES :
5A) 8 toe push-ups with arms apart but feet together (ACTUALLY .. 2x8 then 1x15)
5b) PHYSIO shoulder exercise
as exercise 3.. not really a Super set but doing something during the resting time.

TWICE :
6a) 12 DB Press on Swiss ball (2-0-2) @ 20 lbs ea
did 2 more each set.
6b) 20 straight arm Lateral Lifts (2-0-2) @ 7,5 lbs ea
same, Physio's orders not to do more. so I went down on the lateral lifts but did them straight armed.. had to break them up a little, 20 was too long.

THREE TIMES
8a)12 ½ sit-ups with leg extensions
added a set
8b) PHYSIO shoulder exercise
as exercise 3 and 5.. not really a Super set but doing something during the resting time.


CARDIO
30 mins total including :
~3 mins warm-up
3 x 180 secs at 13 METs / 180 secs recuperation but staying aerobic.
~9 mins continued steady cardio
AveHR 144 / MaxHR 164 / 27 mins in-zone
This is the last interval kind from the xc-skiing page that I hadn't tried yet. It really hits the spot! (proof : I could only do 3x !! ) I can really imagine this being usful in xc-skiing .. I'll do the same next Monday.. but I think I'll work some of these in, in my 60 mins cardio on Thursday.
ECP : If you're reading this.. the 180-180 intervals are the one I recorded with the .wav's you sent me. thanks! I have salsa on the intervals, Merengue on the aerobic rests.

AFTER CARDIO !

TWICE:
7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ 75 lbs
glad I got it done but -15 lbs was enough..
7b) 12 Back Extensions on Cybex (3-0-3) @ 110 lbs
+ 5 lbs

STRETCHING

15 minutes but not PNF.. (to tired to do that type)

/logging OFF


Oh.. and coming home.. I realized that I actually log my exercises 4 times! Once at the gym, once on a piece of scrap paper to take home, once here, and once (later) on my Excel Spreadsheet.. LOL this Is crazy! but it only discourages me once in a while.. so I'll continue [img]smile.gif[/img]

[Marykaa]

/logging ON

TUESDAY, December 13th

PHYSIO at home : 5 shoulder and 3 hamstring tendon exercises

DANCE CLASS : Revision of the work we did this session

/logging OFF

[RacerBill]

That's a lot of logging. Usually I only do two -- I bring my sheet with me to the gym (the log page from the TT manual) and write everything down, then I come here to log it. Do the folks at your gym insist on your keeping a log sheet there? I used to do an Excel spreadsheet plus paper but that was before I started logging here. It's much more fun with interaction! [img]smile.gif[/img]

[Marykaa]

Yes the gym wants us to log there, since I'm asking their trainer to do my program, I rather not be too independent on that part. But also, if I go to another gym.. they can just FAX my log over to where I am and on their log is not all messed up from transport. We have a clipboard and a nice place to file our logs.


The Excel log.. (like the picture somewhere above.. ) I like.. cause I can really see the progression.

It's much more fun with interaction!

yeah.. I'm lucky you stop by thanks

[Marykaa]

RACERBILL.. I'm really not getting enough interaction in my log anymore to continue. It's no fun talking alone about my workouts. So if ever I have something that might be interesting, I'll just post it in the training discussion. Thanks for sticking with me [img]smile.gif[/img]


****************************** **************
"commitment and focus" MMMM

[Marykaa]

~the end~

[BamaDave]

Hi Mary - sorry to read that you stopped logging your workouts. You have been working really hard! Hope you and your family are having a great Christmas!