REMINDER: I think that my maxHR is above Astrand's 220-age, but I still use that formula for the % since I don't know my exact maxHR and just want to compare one WO with another.

SUNDAY,  August 13th 2006

I can feel yesterday's hike all over.. legs, arms (walking with poles), back. Not really aching.. but good workout.. this is the kind of hike I need to do more often.

DAY OFF ~ preparing this new log and my summer Update / go out from 2 pm to 10 pm.. very tired when I get back.

DIET.
Blogging

MONDAY,  August 14th 2006

Boring day at work and I've given up on asking new about my new schedule.

WARM-UP Rowing machine
10 mins  / AveHR 109 / MaxHR 122
I'll have to look up in the book the type of WU that's recommended.. but haven't had time lately to read.

NEW PROGRAM

Program #8 : New Rules of Lifting ~ Break-In Program

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #8 New Rules of Lifting / Break-In Program : Day 1 of 8, Work-Out A1, Week 1 ) 
23mins / AveHR  113 67%  /  MaxHR 152 90%  / 114 cals / 45 % fat /  9 mins InZone (75%+)

1) Squat  2 x 15; BB 135lbs
I was doing 2 x 15 x 145 lbs last time I did squats, but I'd rather start conservatively than burn myself.

Superset with full rest (60 secs)
2a) Static Lunge  2 x 15 ea side; DB 25s
Next time I'll try with a BB instead.
2b) 2 Point DB Row with elbow out  2 x 15 ea arm ; DB 15 
Only realized later that I was supposed to take 60secs between these.

Superset with full rest (60 secs)
3a) Tricep-Push-Ups  2 x 15;  arms slightly wider than shoulders
3b) Swiss-Ball Crunch 2 x 20 ; DB 5   with arms above head
Only realized later that I was supposed to take 60secs between these.

This was definately not the IDEAL time to start a new program.. I was still feeling Saturday's Hike, and yesterday's big day. But I had scheduled to start the program today, so I did. I don't ask myself questions much.. I just do it.  It'll take me a few times to get my weights right anyhow, and today I did the SuperSets without  any rests instead of the full 60 sec. rests perscribed!! (didn't have the info with me) so it's all off .. but I still feel it was a good workout with close to the right weights for today, and I didn't mind it being much shorter than I'm used to. But I must say.. being used to doing reps of 15 probably helps..

I talked about my program to the Gym Manager (also a qualified trainer) She seemed very interessted, tomorrow I'll lend her the book while I train.
 
STRETCHING
20 minutes Series 1 on Gym Posters

CARDIO
20 minutes (on Precor 576i)
Cross country program 3
AveHR  127 76%  /  MaxHR 140 83%  / 187 cals / 45 % fat /  14 mins InZone (75%+)

DIET
Blog

BED AT 10h00 PM

TUESDAY,  August 15th 2006

WARM-UP Rowing machine
10 mins  / AveHR 115 / MaxHR 128
Still haven't had time to plan a different WU.. using the book NROL..
 

WORKOUT  Previous workout    ~   Next workout                                                                                                             
(program #8 New Rules of Lifting / Break-In Program :   Day 2 of 8, Work-Out B1,  Week 1) 
30mins / AveHR  120 71%  /  MaxHR 158 94%  / 169 cals / 45 % fat /  12 mins InZone (75%+)

1) Deadlifts  2 x 15; BB 103lbs
I'll have to check how much I was doing last time.. but with my 2nd WO day in a row, this was OK as a start. Worked hard.

Superset with full rest (60 secs)
2a) 16" Step-Ups  2 x 15 ea side; DB 25s
The book gives a variation, and I was glad not to do the same step-ups I had in my last program! : "You can hit your body with a bigger endurance challenge on the higher-rep sets by alternating legs on each rep. You start with both feet on the floor, st up with your left, down with your right, up with your right, down with your left, up with your left, etc."
2b) DB 1-arm Shoulder Press with Side Bend 2 x 15 ea arm ; DB 20s 
Here too I did the variation :"Start with your plams facing each other, and lift with one arm at a time" and the 'variation on the variation' : "Bend to the sides as you lift"

3Superset with full rest (60 secs)
a) Close Grip Lat Pulldown  15 x 100 lbs / 15 x 120 lbs
Searching for the right weight.. Used Swiss Ball as bench.
3b) Incline Reverse Crunch 2 x 20 ; on 4th bar  
Regular Reverse Crunchs would have been really too easy.

It seems that I like variations

I talked about my program to Amélie. She said this part (Break-In) is really to easy and to little for me. I think it's just right considering I do other stuff and have some big hikes. She was really fascinated by the 6-1-6-1-10 reps in the Strength program and wants me to tell her more about these when I do them.
 
STRETCHING
20 minutes Series 2 on Gym Posters

DIET
Not Blogging much..

BED AT 10h30 PM

WEDNESDAY,  August 16th 2006
Aching all over from these last 3 days, but everything else is really fine (sleep well, have good appetite, am looking forward to today's workout, am optimistic about my future performance, am vigourous and energetic) So I decide to go train anyways.

90 MINS SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
30 mins STEPS  / 227 calories / 30% fat / AveHR 139 83%  / MaxHR 165 98%  / 24 mins InZone (75%+)
It went better than I thought! And yesterdays DB1-arm shoulder press with bending really felt just right, I mean they hurt, but not so I couldn't do the movements..
18 mins AEROBICS / 142 calories / 25% fat / AveHR 143 85%  / MaxHR 165 98%  / 14 mins InZone (75%+)
34 mins STRENGHT & STREATCHING & RELAXATION / 133 calories / 55% fat / AveHR 105 61%  / MaxHR 135 80% 
/ completely buckled up on the reverse crunches after about half of the routine. Was aching so much from yesterday I really couldn't do another one, but I don't feel bad about it.. it just means I worked real hard yesterday on the Incline Revers Crunches.
 

DIET.
Blogging
 

BED AT 11h00 PM

THURSDAY,  August 17th 2006
Feeling goooood and relaxed at work.

QUICKSTEP CLASS 90 mins
QuickStep (right click and save to listen)
Wasn't going very well but the routine is complete now.. next week is only practice with music.
 

DIET.
Blogging
BED AT 00h30 AM

FRIDAY,  August 18th 2006
Feeling feverish.
DAY OFF

DIET.
Blogging
BED AT 1 AM

SATURDAY,  August 19th 2006
Wasn't feeling well when I got up, but it got better as the morning rolled on.

WARM-UP Rowing machine
10 mins  / AveHR 109 / MaxHR 129

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #8 New Rules of Lifting / Break-In Program :  Day 3 of 8,  Work-Out A2, Week 1) 
33mins / AveHR  114 68%  /  MaxHR 149 89%  / 173 cals / 45 % fat /  10 mins InZone (75%+)
 

Specific Warm-up : Squat : 7 x 45 lbs, 6 x 95 lbs

1) Squat  2 x 15; BB 135lbs
This is really right for me if I want to do them in good form.

Superset with full rest (60 secs)
2a) Static Lunge  1 x 15 ea side; BB 60 / 1 x 15 ea side; BB 65
First time with BB, still knee to ground. A little tricky for balance since the weight is higher up than with DBs. But I like that.
2b) 2 Point DB Row with elbow out   1 x 15 ea arm ; DB 20 / 1 x 15 ea arm ; DB 25 
Still looking for the right weight. Looked in the mirror sideways to check my form..

Superset with full rest (60 secs)
3a) Knee Tricep-Push-Ups  2 x 20;   I could do 2 x 15 toe push-ups with arms apart.. but that's not what is called for so I'm down on my knees. I really need to work on these if I want to keep my elbows real close to my body.When I'll be able to do 2x30 on my knees, I'll go on my toes. "maybe" I'll add some remedial push-ups on off days.
3b) Swiss-Ball Crunch 2 x 20 ; DB 5   with arms touching ears and extended
 
STRETCHING
20 minutes Series 1 on Gym Posters

PHYSIO for SHOULER AND ELBOWS
15 minutes
Really need this more than I need Cardio for now.

DIET
Blog

BED AT MIDNIGHT

SUNDAY, August 20th 2006

Mont Saint-Hilaire

HIKING  start 10h18am
WEIGHT OF PACSAC : 12 lbs

BLUE UP, DOWN TO LAKE, UP AGAIN, DOWN   trail to Rocky, starting and finishing at the P : so BLACK and part of RED trails as well.
 3h48 /  1393 calories / 40% fat / AveHR 125 74%/ MaxHR 159 95% / 1h49 inZone (75%+)
 

Starts raining as I'm coming down the first time and doesn't stop. Soaking wet after 30 mins.. but go up again thinking of Mount Washington. But I definately need a better rain jacket.. actually I only have a wind breaker.  What was nice though.. I saw a dear and her fawn on the way up in the morning.. Actually it was the fawn that saw me first and ran off.. the dear and I just looked at each other. We were no more than 10 feet apart!
 

DIET
Blogging

BED AT 11h30 PM

MONDAY,  August 21st 2006

WARM-UP Rowing machine
10 mins  / AveHR 115 / MaxHR 128

WORKOUT  Previous workout    ~   Next workout                                                                                                             
(program #8 New Rules of Lifting / Break-In Program :   Day 4 of 8, Work-Out B2,  Week 2) 
37mins /  214 cals / 45 % fat /AveHR  122  73%  /  MaxHR 157 93%  /  16 mins InZone (75%+)

1) Deadlifts  2 x 15; BB  114 lbs

Superset with full rest (60 secs)
2a) 16" Step-Ups  2 x 15 ea side; DB 25s tempo 3-0-3
2b) DB 1-arm Shoulder Press with Side Bend 2 x 15 ea arm ; DB 20s 

Superset with full rest (60 secs)
3a) Close Grip Lat Pulldown  15 x 125 lbs / 15 x 130 lbs
Still searching for the right weight!  / Used Swiss Ball as bench.
3b) Incline Reverse Crunch 2 x 20 ; on 4th bar  
Easier than last week

PLANNING
After CARDIO, I did SB Crunches to see if I'll change something in tomorrow's WO. I read about so many people doing crunchs with plates at the chest instead of how I do them with my little 5 lb DB, with arms extended and touching ears, that I'm curious as to how it compares. I tried  1x 20 x 20 lbs and  1x 20 with 25 lbs plate at chest. The 25 lbs plate at chest is still easier than the 5 lb DB with arms extended and touching ears,, I'd have to go with higher weight. Maybe the reason people use the plate at chest is that there must be less variations.. Wtih the arms at ears, I've seen people cheat and bend their arms or bring them forwards..

But I don't think I'll change.. the plates get my T-Shirt all dirty lol.
 
STRETCHING
20 minutes Series 2 on Gym Posters

CARDIO
23 minutes (on Precor 576i)
HIIT 9 x 15secs - 90 secs,
143 cals / 40 % fat /AveHR  135 80%  /  MaxHR 148 88%  /  19 mins InZone (75%+)
Just getting back into HIITs after a summer of "hills"

DIET
day 3..
Blogging

BED AT 10h30 PM

TUESDAY,  August 22nd 2006
Very boring day at work

WARM-UP Stationary Cycle
10 mins  / AveHR 98 / MaxHR 107

WORKOUT  Previous workout   ~   Next workout                                                                                                                 
(program #8 New Rules of Lifting / Break-In Program :  Day 5 of 8,  Work-Out A3, Week 2) 
43mins / AveHR  103 61%  /  MaxHR 149 89%  / 175 cals / 50 % fat /  7 mins InZone (75%+)
 

Specific Warm-up : (7 mins, included in above time) Squat : 7 x 45 lbs, 6 x 95 lbs

1) Squat  2 x 15; BB 145lbs
I'd forgotten that on my paper log at the gym I had written in that I want to go heavier. It actually went quite well, except maybe for 1-2 reps in the middle that I chickened out of parrellel.

Superset with full rest (60 secs)
2a) Static Lunge  2 x 15 ea side; BB 65
Still a little tricky for balance.
2b) 2 Point DB Row with elbow out   2 x 15 ea arm ; DB 25 
Talked a little with Amélie who was suffering close by.

Superset with full rest (60 secs)
3a) Tricep Push-Ups  2 x ( 9 toe and 20 knee) ; and even then, the 20 were  in broken sets.. but it was the best I could do..
3b) Swiss-Ball Crunch 2 x 20 ; DB 5   with arms touching ears and extended. Feet almost together.

STRETCHING
24 minutes Series 1 on Gym Posters

DIET
day 4, going good
Blog

BED AT 10h30 PM but woke up at 4 am for quite a while.

WEDNESDAY,  August 23rd 2006

90 MINS SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
AEROBICS, STEPS, STRENGHT & STRETCHING 
1 h 30 mins / 531 calories / 40% fat / AveHR 123 73%  / MaxHR 168 100%  / 42 mins InZone (75%+)
Good strong workout.. Amélie mixed up the order this week to make us do even more than usual.

DIET
Blogging

BED AT 10h30 PM

THURSDAY,  August 24th 2006
Things will probably work out fine at work, nothing great but ok.

QUICKSTEP CLASS 60 mins
QuickStep (right click and save to listen)
PLAN : Only practice with music. That means.. Dance, Dance, Dance
Really good practice, but not all on music as it was supposed to be. Gabriel is going to set us up so we can practice at one of the schools where he works.. we really need alot of room for this. It was the last of the summer classes.. Regular classes start on Tuesday, September 5th at 7PM.

DIET
Blogging

BED AT MIDNIGHT

FRIDAY, August 25th 2006

Mont Saint-Hilaire
HIKING  start 10h43am
WEIGHT OF PACSAC : 13.4 lbs

BLUE TRAIL to Rocky, starting and finishing at the P : so BLACK and part of RED trails as well.
UP : 1h00 /  370 calories / 40% fat / AveHR 126 75%/ MaxHR 156 93% / 33 mins inZone (75%+)
DOWN :  1h00 /  259 calories / 55% fat / AveHR 106 63%/ MaxHR 150 89% / 8 mins inZone (75%+)
Short hike, had alot of things to do today.

Buying stuff

WARM-UP Rowing machine
10 mins  / AveHR 115 / MaxHR 128

WORKOUT  Previous workout    ~   Next workout                                                                                                                
(program #8 New Rules of Lifting / Break-In Program :   Day 6 of 8, Work-Out B3,  Week 2) 
38mins /  219 cals / 45 % fat /AveHR  122  73%  /  MaxHR 152 90%  /  14 mins InZone (75%+)

1) Deadlifts  2 x 15; BB 119 lbs
Used 5 lbs ankle weights cause jumping from 114 to 125 lbs would have been too hard. I was actually surprised that I did it all! But I must say.. I was making faces during the last few in each set. There are studies that say that we can get a better result if we DON'T make faces.. I'll have to try to relax more.

Superset with full rest (60 secs)
2a) 18" Step-Ups  2 x 15 ea side; DB 20s tempo 3-0-3
Humm.... Very interesting to work at this hight.. but I couldn't just touch the toe and up again.. that is.. I only managed to do it once in a while. However.. I was real careful not to push off with my lower foot. Maybe I'll alternate between 16" and 18".
2b) DB 1-arm Shoulder Press with Side Bend 1 x 15 ea arm ; DB 20s   / 1 x 6 ea arm ; DB 25s  and 1 x 9 ea arm ; DB 20s 
25s are killers!

Superset with full rest (60 secs)
3a) Close Grip Lat Pulldown  15 x 130 lbs / 15 x 140 lbs
ahhh! 140.. that's the weight I need. about time I find it! ~ Used Swiss Ball as bench.
3b) Incline Reverse Crunch 1 x 20 ; on 4th bar   / 1 x 14 ; on 4th bar with 5 lbs ankle weight and 1 x 6 ; on 4th bar  
Tied 1 anckle weight around my two feet but real loose.

 All in all an excellent WO.. and to say that I wouldn't have come to the gym if my boyfriend hadn't had to work late!

STRETCHING
20 minutes Series 2 on Gym Posters plus some extra

MY GYM

The preset BBs to go 147 lbs. But the increments are mostly around 10 lbs.. that's alot for me, but with the ankle weights on the bar I can add as little as I want. The weights are written in both Kilograms and Pounds. I hate putting the BB back in its place. a metal tube just the right size at the bottom, makes it very difficult to place just right.

DIET
Blogging

BED AT 11h00 PM

SATURDAY,  August 26th 2006

DAY OFF
WOW , I can really feel my back. I'm not sur if it's more from the Deadlifts or from my stretching. I did the Deep Squat with a dowl overhead that's in the "Functional Movement Screen" quite a few times.. and also some back stretching on a Swiss Ball. I don't think I'm "hurt", I just feel alive

HELPING MY SON MOVE
Boxes only, from basement to trailer, from trailer to 2nd story apartement.
It went well, just 3 trips and beautiful weather. My boyfriend is truely the best trailer driver I know.. in and out of all kinds of parking spaces and yards.

DIET
I have to start at zero again..
But I think I'll drop my diet blog.

BED AT 10h30 PM

SUNDAY,  August 27th 2006

DAY OFF
And I mean a REAL day off.. just some shopping to build a kitchen island out of an old table for my son's apartement. Anyways i't's raining and Friday I did 2 days in 1.. so I really need it. Have a good day everyone! Life is beautiful!

DIET
Very difficult, specially when I'm tired.

planned BED AT 10h00 PM

MONDAY,  August 28th 2006 
5 days before Mount Washington (If weather holds out) ~ forecast: Saturday: Mostly sunny, with a high near 55°F.
My chest and back were real sore this morning.. Saturday's boxes? Slept crooked? anyways.. it went away as the day went on.
 

WARM-UP Precor 546i
10 mins  / AveHR 115 / MaxHR 131

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #8 New Rules of Lifting / Break-In Program :  Day 7 of 8,  Work-Out A4, Week 3) 
38mins / AveHR  116 69%  /  MaxHR 158 94%  / 200 cals / 45 % fat /  12 mins InZone (75%+)
Only maintenance this week.. keeping my energy for Mount Washington.

Specific Warm-up : (5 mins, included in above time) Squat : 7 x 45 lbs, 6 x 95 lbs

1) Squat  2 x 15; BB 145lbs

Superset with full rest (60 secs)
2a) Static Lunge  2 x 15 ea side; BB 65
2b) 2 Point DB Row with elbow out   2 x 15 ea arm ; DB 25 

Superset with full rest (60 secs)
3a) Tricep Push-Ups  2 x ( 9 toe and 20 knee) ; first set of 20 good, but second set broken.  (and I hate being on my knees!) But I definately have some kind of pinch.. ache still in my left arm from last year's rollerblading fall.
3b) Swiss-Ball Crunch 2 x 20 ; DB 5   with arms touching ears and extended. Only one foot on the floor.

STRETCHING
12 minutes

CARDIO
2 min WU that I forgot to turn my HR monitor on, and then : 38 minutes (on Precor 546i)
including HIIT 6 x 3 mins - 3 mins,
296 cals / 30 % fat /AveHR  143 85%  /  MaxHR 163 97%  /  35 mins InZone (75%+)
After 3 intervals I thought I'd die, but then did another one, then I thought I'd die, and then did another one, then I thought I'd die, and then did another one..

DIET
so so, but how could I cut calories when I'm working so hard and have a big hike planned for the WE?

BED AT 10h30 PM

TUESDAY,  August 29th 2006
4 days before Mount Washington (If weather holds out) ~ forecast : Saturday: Partly cloudy, with a high near 56°F (13°C).

DAY OFF
Resting to have energy for Mount Washington, or is that just an excuse?

DIET
Eating to have energy for Mount Washington, or is that just an excuse?

BED AT 6h30 PM !! Fell asleep in front of TV and just woke up long enough to go to bed at about 10h30

WEDNESDAY, August 30th 2006
3 days before Mount Washington (If weather holds out) ~ forecast : Saturday: A slight chance of showers after 2pm. Partly cloudy, with a high near 56°F (13°C). Chance of precipitation is 20%. And about Ernesto: ON SATURDAY THE REMNANTS OF TROPICAL STORM ERNESTO WILL APPROACH FROM THE SOUTH.  THIS MAY BEGIN TO SPREAD CLOUDS NORTHWARD INTO THE REGION WITH THE THREAT OF RAIN MOVING IN LATE SATURDAY AND SATURDAY NIGHT. THE CHANCE OF SHOWERS WILL CONTINUE SUNDAY AND MONDAY AS LOW PRESSURE HANGS ON OVER THE NORTHEAST.
 

WARM-UP Precor 546i
10 mins  / AveHR 119 / MaxHR 136

WORKOUT  Previous workout    ~   Next workout                                                                                                                
(program #8 New Rules of Lifting / Break-In Program :   Day 8 of 8, Work-Out B4,  Week 3) 
41mins /  236 cals / 40 % fat /AveHR  121  72%  /  MaxHR 158 94%  /  18 mins InZone (75%+)

On page 208, for the Intermediate lifter.. NROL says : "Do each workout four or five times", Lucky I checked since I would have continued, I had 4 weeks in mind. BUT, if Mount Washington falls through this week-end, I'll do the other 2 WOs before taking a week of.

1) Deadlifts  2 x 15; BB 119 lbs
First Set seemed almost easy.. but couldn't have done 1 more on the second set. My arms are working very hard on these.. and I young strong guy actully came to help me pout the BB back in it's place after I'd tried 3 times.. But I did say to him that it was " up to me to put it back.. but thanks "

Superset with full rest (60 secs)
2a) 16" Step-Ups  2 x 15 ea side; DB 25s
Alternating legs on each rep. as in week one, again very challenging for me to hold DB 25s for so long..
2b) DB 1-arm Shoulder Press with Side Bend 2 x  ( 8 ea arm ; DB 25s  and  7 ea arm ; DB 20s )
Spotted my left arm with my right one (put the Right DB down) to complete the 8th rep in the second set with my left arm. Had tried for 4 seconds before that to complete the lift with my left arm alone but really couldn't. Surprising how little help it takes though! But I was real proud of myself to do those 2 x 8 ea arm ; DB 25s .

Superset with full rest (60 secs)
3a) Close Grip Lat Pulldown  15 x 140 lbs / 15 x 150 lbs
Still going strong on these but the last ones are hard enough ~ Used Swiss Ball as bench.
3b) Incline Reverse Crunch 2 x 20 ; on 5th bar  
But in broken sets.. WOW these are something else.. Maybe it's the Range of Moting? I tap my toes to the ground and bring my knees to my elbows. (My hands are holding on to handles above my head)

Very stong WO but not as "extenuating" as if I had gone to Amélie's  90 mins "SuperWorkout". And this is what I needed today, since Mount Washington is still in the plans.. although there might be rain in the afternoon.

Closing comments on : New Rules of Lifting / Break-In Program

more to come if I think of anything.

WHAT's NEXT