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MONDAY,
July 10th 2006
Hot and humid day,
lucily I work in an air-conditionned building..talked about last Friday's
Arbre-Aventure with the girls during coffee break.. most of them said they
couldn't do something like that, one said she could, but would ache all over
the next day.
WARM-UP
Stationary Cycling 10 mins
10 mins / AveHR 91 / MaxHR
104
WORK-OUT upper body
(program #7 week 9)
50mins / 171 calories / AveHR 97 / MaxHR 132
4) Bent over rows on low
pully, narrow hold was
2 x 12; 160lbs
3-1-2(pull)
5) 1 arm row on high pully,
narrow hold, on Bosu : flat side up
2 x 12; 70lbs
3-1-2(pull)
6) Close grip DB press on
Swiss-ball narrow hold 2
x 12 ; DB 30s 3-0-3
7) Alternating (really
alternating) Front raise on Bosu : flat side down.
1 x 12 ; DB 12s /
1 x 12 ; DB 15s
3-0-3
8) Alternating Hammer Curls,
front foot on Bosu.
Do not extend completely the arm that is waiting.
3-0-3
2 x 12 ea
arm ; DB 15s
9) Alternating Push-downs on
Freedom Trainer
2 x 12 ;
65 lbs
3-0-3
Very tired.
10) Bosu Crunchs 1
x 15 ; MED BALL 4kg / 2
x 15 ; MED BALL 5kg Arms above in
extention of head
2-3-2
11) Side Bends one hand at ear, 2
x 15 ea side ; DB 50 2-0-2
STRETCHING
15
minutes
PLANKS CHECK-UP
About 1 min rest between each.
1)
Front : 2 mins
2) Right Side : 2 mins
3) Left Side : 2 mins
10 mins very light stretching afterwards, mostly
waiting for the BOS class to begin.
I've wanted to do this for about 2
weeks but never found the time.. I also wanted to do it "rested" but only
thought of it after the WO.. still, I did my 2 mins each.. so it's ok.. but
I still don't know my real maximums.
BUNS OF STEEL
~ Groupe Fitness class with Amélie Martin
30 minutes intense interval aerobics
30 minutes core and lower body work-out
To replace my Cardio and the first 3 exercises of my
WO.
58 mins /
AveHR 116 69%
/ MaxHR 162 96%
/ 304 cals / 45 % fat / 19 mins InZone
(75%+)
Last week of group fitness class 'til August so Amélie really made us
go all out. (The group fitness classes are closed the last 2 weeks of July,
but the gym is open.)
FEEL GOOD THOUGHTS
I'm really proud of today's WO
DIET
Blog
COFFEE AT 9h00 PM / BED AT 5h00 AM
I drank the coffee 'cause I had things to do..
(transfer Web Page from Rapidus to Axanti, and finish Bejgli) but I would
have liked to fall asleap around 2 am..
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Sounds like summer!
