tanialeclerc
1 post
31-Dec-2007
5:30 PM
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To create a little accountability for myself I am going to try to keep this log up to date while I am MIA. December 31st 25min walk with the dog (ok - I KNOW this is an "activity" but with the freakin' mountain we're on I'm counting it as exercise until I can walk it without it feeling like my legs are on fire!) Lunges 3 x 33lbs (15kg) down & back (I think I need to up this to down & back & down as the distance seems too short) ss Hanging/Lying Leg Raises 7 (No vertical bench but cloth arm hanging things - was swinging around like tarzan & hurt the arms - switch to lying)
15
15 Bench Press (did this 2nd as the bench was occupied) 70.5lbs (32kg) x 12
81.5 (37) x 10
81.5 (37) x 8
81.5 (37) x 6 Face Pulls (modified to kneeling 'cause cable machine is too short - found with one knee up I didn't slide around as much thanks to my shoe sticking some) 3 x 45lbs x 20 ss DB Incline Press 22lbs (10kg) x 10
22 (10) x 10
22 (10 x 12 Bike: 5 min of intervals & 5 min of steady state
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Paul Vaillancourt
9 post s
2-Jan-2008
5:40 AM
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Hey Tania, Glad to see you posting here, accountability is the main reason an online log is kept. It also allows others to look at what you are doing and offer criticism and ask questions if they see your success. Good job improvising in the new environment. At first it will feel difficult, this is normal when switching gyms.
Eventually you will feel right at home. Except for the lack of a squat rack, somebody should be punished for this. I will get the vids posted up on youtube asap and I'll send you a link. Best
Paulv
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A fist full of steel
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tanialeclerc
2 post s
2-Jan-2008
6:12 PM
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Thanks Paul - you're right about the squat rack though. I can think up all sorts of good punishments... January 1st 25 min walk with dog January 2nd 25 min walk with dog (if it's not my imagination that last hill is getting easier!) Front squat (This is the first time I tried this. It was much easier to get the bar into position by cleaning it to my chest than it had been to get it onto my back by myself. Found it a little hard on the wrists though?) bar x 12
59.5 (27kg) x 8
59.5 (27) x 10 (used a bench as a box for last 2 sets - a little high)
59.5 (27) x 8 Step Ups (only had regular step to use so did 30 instead of 20) 33 (15) x 30 x 3 sets ss Field Goals 15
15
6 + 9 Push-Ups (bottom peg) 15
15
9+6 Pull-Ups (2nd peg) 8
10
10 Bike: 5min intervals & 10min steady
Last Edited on 2-Jan-2008 6:13 PM
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Anonymous
Guest
0 post
4-Jan-2008
6:11 AM
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Tania, Unfourtunately I got no video of anyones deadlifts. My disc was full (but I didn't know) so I got the last round of bench presses and that was it. My apologies, I will check around and see if anyone else got your deadlift on video.
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tanialeclerc
3 post s
4-Jan-2008
8:55 AM
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Ah well - guess I'll just have to do it again!
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tanialeclerc
4 post s
7-Jan-2008
12:43 PM
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January 7th Really had to push to get myself to the gym today. Deadlift
52kg (114.5lb) x 12
72 (158.5) x 10
72 x 8
72 x 10 Lunges
15 (33) x dwn & bck x 2 (was going to run out of time so I didn't do the last set) ss Cable Pressdown
40lb x 20 x 2 Pulldowns
60lb x 20 x 2 (again, ran out of time - only did 2 sets) ss Incline Sit-ups
20 x 2 Question: Is there any reason I shouldn't use the Lat Pulldown machine to do face pulls & cable pressdowns? I could easily hook up the rope to it & because of the height it would work much better for me. The cable machine is so short that I've been having to adapt everything.
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Paul Vaillancourt
13 post s
8-Jan-2008
7:20 AM
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NO reason to use the cable station at all. If the lat pulldown works better, go with it. We have used the lat pull down here sometimes if the cable station is occupied. ----------
A fist full of steel
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tanialeclerc
5 post s
8-Jan-2008
3:19 PM
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Thanks Paul - I'm going to give it a try tomorrow - I think it will work better. January 8th Walk dog - 25min (it's getting easier - soon to no longer count as a workout!) Walk to pool - 20 min - almost all down hill
Swim - 20 min - 30 lengths: Sets of 3 front crawl, 1 breast stroke. Added flip turns to the end ot he front crawl lengths today - this really kicks my breath control into high gear - I find it takes so much more oxygen to complete the turns.
Walk home - 25 min - almost all up hill
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tanialeclerc
6 post s
9-Jan-2008
4:09 PM
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January 9th 25 min walk with dog - this is very soon going to be exempt as exercise. Bench Press 42kg (92.5lbs) x 5 - It wasn't until I was under the bar that I realized I had put 10kg more than I had intended on.
37 (81.5) x 10
37 x 8
37 x 8 Split Squat 7.5 (16.5) x 10 x 3 ss DB Snatch 10 (22) x 12 x 3 Face Pulls Level 3 x 20 x 3 -- I used the lat machine this time - much better height. I had thought each plate was 10lbs but I think I may be wrong as there was no way I could do these with 4 plates. No one english was there today so I had no one to ask. ss Lying Leg Raises 20
20
10 + 10
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tanialeclerc
7 post s
9-Jan-2008
4:15 PM
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January 9th 25 min walk with dog - this is very soon going to be exempt as exercise. Bench Press 42kg (92.5lbs) x 5 - It wasn't until I was under the bar that I realized I had put 10kg more than I had intended on.
37 (81.5) x 10
37 x 8
37 x 8 Split Squat 7.5 (16.5) x 10 x 3 ss DB Snatch 10 (22) x 12 x 3 Face Pulls Level 3 x 20 x 3 -- I used the lat machine this time - much better height. I had thought each plate was 10lbs but I think I may be wrong as there was no way I could do these with 4 plates. No one english was there today so I had no one to ask. ss Lying Leg Raises 20
20
10 + 10
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Paul Vaillancourt
16 post s
11-Jan-2008
6:13 AM
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Nice work on the bench press, 90+kilos for 5!
Your 1 rep max should be up.Keep up the consistency. How's the progress going?
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A fist full of steel
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tanialeclerc
8 post s
14-Jan-2008
7:27 PM
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Thanks Paul! I honestly was feeling like I wasn't progressing at all but I think you are right that my one rep max should be up - maybe break 100! I have been slacking some the last week but tonight I went & signed up for 6 months at a new gym - with a squat rack!!! It is the world gym, which I looked at before, but apparently I am a little unobservant - it helped that this time someone who spoke english showed me around. The place is a bit excessively large but oh well. (For any reading this who does not know me I am not in town currently or else there is NO doubt that I would be training at the best gym ever - Ultimate Fitness!!!) I found a bench press competition at the end of February I might enter. I wish it was deadlift as well, but it's just bench - that's where my hesitation is - lol!
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tanialeclerc
9 post s
16-Jan-2008
6:38 PM
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January 16th 20 minutes on tread. Lots of excuses but none of them good for not being in the gym for the last week.
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tanialeclerc
10 post s
17-Jan-2008
6:25 PM
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January 17th The new gym uses lbs!!! No more math for this sweaty girl! Squat - 6 step risers & 1 weight as a box Bar x 12
65 x 6
55 x 10
55 x 10 This was the first time I've squatted properly since I got here & it felt good, but I'm still struggling with "rocking" at the bottom - I need to stay tighter on the box. Rope Pushdowns 40 x 10 x 3 (Perhaps more weight - see note below) ss Lunges 35 x dwn & back x 3 Face Pulls 40 x 20
50 x 20
50 x 20 ss DB Incline Press 25 x 12
25 x 12
25 x 10 Something strange going on with the cable machines. I used one for the pressdowns & different one for the face pulls. 40lbs on each to start. The pressdown machine 40lbs was much more difficult than the other machine. I even tried the pressdowns on the 2nd machine. I must be reading things wrong but the only english trainer was not there today to ask.
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Paul Vaillancourt
20 post s
18-Jan-2008
10:50 AM
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That's awesome that you can get in on another bench meet. Do it for sure. Sign up as soon as possible and then you have to get a better bench. The cable stations feeling different is just a case of cable station shittyness. As general rule, all pulley/cable machines will be different. (unless they are exactly the same brand/model) What I do to remedy this confusion is refer to the numbers on the stack as "units" instead of pounds and kilos. And quit looking for the english speakers and learn spanish.
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A fist full of steel
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tanialeclerc
11 post s
20-Jan-2008
8:12 AM
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I'm working on the spanish!! Hahaha January 19th Bench Press 70 x 12
90 x 5
85 x 6
85 x 5 Next phrase for me to learn is "Will you spot me, please?" I know I could have gotten a few more reps in but I was too scared of not being able to rack it. Need to work on my confidence still for this. Step Ups (3 risers) 30 x 20 x 3 ss Curl & Press 15 x 12
15 x 12
20 x 10 Push-Ups (3rd peg) 3 sets of 12 ss Pull-Ups (4th peg) 3 sets of 8 (last set was the best one) 10 minutes on the bike.
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tanialeclerc
13 post s
21-Jan-2008
8:15 PM
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January 21st Deadlift 105 x 12
155 x 6
155 x 7
155 x 11 Lunges 35 x dwn&bck x 3 ss Hanging Leg Raises 3 sets of 20 Pull Downs 60 x 20
70 x 15
70 x 15 ss DB Incline Press 25 x 12
25 x 10
25 x 10 6 intervals (30/30): jumping jacks, star jumps, shuffle splits, room laterals, jumping jacks, room laterals (I'm SO missing the rower) 10 min. of swimming (ok - this sounded like kind of a fun way to finish - but it actually felt like I was swimming through mud - lol. This is the first time I've swum after lifting.)
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tanialeclerc
14 post s
22-Jan-2008
8:11 PM
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January 22nd Bench Press 65 x 10
85 x 6
95 x 2
95 x 2
105 x 1 miss
105 x 1 miss
100 x 1 (Darn, I was really hoping to break 100 tonight. I'm still really struggling off the chest.) Split Squats 15 x 12
15 x 12
15 x 10 ss Field Goals 3 sets of 20 Face Pulls 40 x 20 x 2 ss Cable Pressdowns 40 x 20 x 2
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Paul Vaillancourt
22 post s
23-Jan-2008
5:57 AM
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Hey Tania, To get better off the chest;
1) Do some DB pressing and take each rep down as deep as you can. (to build strength in the bottom)
2) Using a weight that is about 65% of your max (65lbs) focus on pushing the bar as fast as you can off the chest.
When you perform this way we refer to it as Dynamic Effort work. It is very important that you maintain good form but still push the bar as fast as you can. Stay in the 3-5 rep range, but perform more sets (6-8 sets) 3) Work the hell out of your triceps. If you get stronger, the bar will move faster. TO implement #1 and #2, substitute them for your main bench press movement.
example: week 1, bench press. week 2, Dynamic effort bench press. Week 3, DB bench press. Hope this helps. Get that bench up. Don't forget to work the hell out of your back and shoulders too. (seated rows, face pull, pull downs, DB clean and press etc)
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A fist full of steel
Last Edited on 23-Jan-2008 6:45 AM
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tanialeclerc
16 post s
23-Jan-2008
7:30 AM
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Awesome - thanks Paul! That's a lot to work on - I'm looking forward to it. Today is going to be just some cardio - 45 minutes of something.
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tanialeclerc
17 post s
27-Jan-2008
1:14 PM
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January 25th Squat (6 riser + 2 plates - height felt much better but is probably a little higher than it should be) bar x 10
55 x 12
55 x 10
55 x 12 Step Ups (3 risers) 30 x 20 x 3 ss Rope Pressdown 40 x 15
40 x 20
40 x 20 Seated Rows 80 x 10
70 x 12
70 x 12 ss Incline Sit-ups 10 x 3 Box Jumps (3 risers) 3 jumps with 15 sec rest x 12
Not hard enough need to change something for next time. January 27th DB Bench 30 x 10
30 x 10
30 x 6 drop 25 x 6 Lunges 35 x down & back x 3 ss Hanging Leg Raises 20 x 3 Face Pulls 45 x 20 x 3 ss DB Incline Press 25 x 12
25 x 10
25 x 11 Box Jumps (4 risers) 3 jumps with 30 sec rrest x 14 - much better - the extra riser made a difference in the difficulty level 5 min on tread (my ride was leaving)
Last Edited on 28-Jan-2008 2:22 PM
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tanialeclerc
18 post s
28-Jan-2008
2:14 PM
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January 28th Got it into my head that doing an aerobics class might be a good idea for cardio today. Something called Jump-Dance, I thought there might be some plyometrics, but it was all dance & all very uncoordinated on my part. I did sweat for an hour but I think in the future I should stick to the treadmill.
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Sarah Vaillancourt
3 post s
28-Jan-2008
3:15 PM
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Hey Tania.
You know, you in a dance class made me chuckle, I'm not gonna lie. I remember when step ups were presented to you, your confidence level was very low due to the co-ordination required. Too funny. Good music to dance to at least?
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tanialeclerc
20 post s
1-Feb-2008
2:46 PM
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I could feign offence - but honestly I still need to focus ridiculously hard when I do those sideways leap things. Hahaha! I've been sucking big time this week. I could say it's the fatigue from the new med - but that's just an excuse, so I won't. February 1st 15 min on treadmill (forgot socks & stopped sooner than planned as I now have monster blisters on my right heel - too bad too 'cause running was feeling really good).
15 min swimming - brrr!
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tanialeclerc
22 post s
2-Feb-2008
4:55 PM
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February 2nd Squats (6 risers + 1 plate) Bar x 12
55 x 10
55 x 12
65 x 6 Step-Ups (4 risers) 30 x 20 x 3 sets ss Cable Press Downs 40 x 20
45 x 20
45 x 20 Seated Rows 70 x 12
70 x 10
70 x 12 ss Alternating Curl & Press 15 x 12
20 x 10
20 x 7 drop 15 x 5 Good Mornings Bar x 12
55 x 12 10 minutes - bike
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tanialeclerc
23 post s
3-Feb-2008
8:00 PM
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February 3rd DB Bench Press 30 x 12
30 x 10
30 x 8
30 x 7 drop 25 x 5 Split Squat 15 x 12 x 3 sets ss Hanging Leg Raise 3 sets of 20 Pull Downs 70 x 15
70 x 10
60 x 15 (I swear I am getting weaker in these...) ss BB Clean & Press Bar x 12
Bar x 10
Bar x 12 No cardio today as the moleskin I put on my blister yesterday ripped the skin off of it & forgot to bring something to cover it today. The gym had nothing & it hurt like hell to even walk with my shoes on. Need to find a solution for tomorrow.
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Paul Vaillancourt
30 post s
4-Feb-2008
8:56 AM
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cut your leg off and the blister problem is solved. Rub some sand on the stump and wait for a new leg to grow in its place.
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A fist full of steel
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tanialeclerc
24 post s
4-Feb-2008
2:58 PM
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Thanks for the advice Dr? Paul - but I may seek a second opinion (even though I'm sure with your advice I would instantly hit my goal weight!). February 4th Cardio Day: 20min - bike, 25 min - treadmill
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tanialeclerc
25 post s
6-Feb-2008
7:59 PM
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February 6th Deadlifts 135 x 12
155 x 10
155 x 10
155 x 9 Circuit: Cable Pressdowns 45 x 20
45 x 15 Lying Leg Raises 18
10 Face Pulls 45 x 20
45 x 15 I felt like crap today. Dropped the lunges I had planned & did the 3 exercises circuit style but was seriously sucking wind & couldn't seem to find anything to push with. Ended up totally wimping out & leaving early. Tomorrow is a new day.
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tanialeclerc
26 post s
11-Feb-2008
11:48 AM
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February 10th 15 minutes on bike
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Paul Vaillancourt
38 post s
12-Feb-2008
9:13 AM
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Quit your goddamn slacking. remember the deal we made.
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A fist full of steel
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tanialeclerc
27 post s
13-Feb-2008
6:37 PM
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Thank you for the virtual slap - I needed that! February 13th 5 hours & 20 miles of white water paddling.
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Sarah Vaillancourt
9 post s
14-Feb-2008
5:40 AM
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I was going to pipe in too, but i thought that he pretty much said it all.
Keep working hard!----------
I was born to be a strength athlete.
I live to be a strength athlete, and I will die a strength athlete.
Chad Aichs
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tanialeclerc
28 post s
15-Feb-2008
4:57 PM
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Ok - so I'm off my ass. It's on again! February 15th Bench Press - dynamic work - ok, I kind of messed up on these. I remember less weight & focus on speed but I went too light & too many reps. I'll have to fix that for next time. 45 x 19
45 x 17
45 x 16
45 x 16 Lunges 35 x down & back x 3sets ss Sit up with med ball pass (?) - I had a workout partner today!!! 20 x 3sets Face Pulls 45 x 20 x 3 sets ss Rope Pressdowns 45 x 15 x 3 sets Clean & Press 20 x 12
20 x 10
20 x 11 Bike 5 minutes of 30 sec intervals
15 minutes of steady state
Last Edited on 16-Feb-2008 11:32 AM
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tanialeclerc
29 post s
18-Feb-2008
4:44 PM
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February 18th Box Squat (6 risers & 1 plate) Bar x 12
55 x 12
65 x 10
65 x 8
Today was my best day yet with squats. I felt solid all the way through & didn't rock at all on the bottom (except the very last rep of the last set when I slammed the bar against the upright - damnit!) Step Ups (4 risers) 30 x 20 x 3 sets ss Field Goals 20 x 3 sets
(I like squatting better than these!) Push-Ups 2 full (PR - I've NEVER done full push-ups before!) + 10 girlie
3 full + 10 girlie
2 full + 9 girlie ss Pull-Ups (First time using the assisted pull-up machine) 100lbs x 7
70lbs x 12
70lbs x 10
Not sure if I like this machine. The stack hits before I feel like I've gone high enough. ----------
No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
30 post s
19-Feb-2008
12:17 PM
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February 19th Cardio Day Treadmill - 30 minutes - intervals
Bike - 15 minutes - steady state
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
32 post s
24-Feb-2008
10:00 AM
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February 24th Deadlift 135 x 10
135 x 8
135 x 10 Lunges 30 x down & back x 3 sets ss Face Pulls 45 x 20 x 3 sets Seated Rows 70 x 10 x 3 sets ss Incline DB Press 25 x 10
25 x 8
20 x 12
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
33 post s
25-Feb-2008
11:03 AM
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February 25th Cardio day
10 min - bike
10 min - stairmaster - this was much harder than I anticipated!
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
35 post s
4-Mar-2008
11:47 PM
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March 4th DE Bench 60 x 4, 4, 3, 3, 4, 3, 4, 3 Lunges 30 x dwn & bck x 3 sets ss Curl & Press 15 x 12
15 x 10
15 x 11 Face Pulls 45 x 20 x 3 sets ss Push-Ups 2 + 7 (real + girlie)
2 + 7
2 + 8
No life ever grows great until it is focused, dedicated and disciplined.
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Paul Vaillancourt
49 post s
5-Mar-2008
6:52 AM
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Hey Tania, What's the weather like?
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A fist full of steel
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tanialeclerc
36 post s
5-Mar-2008
2:19 PM
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If I tell you that I'm sitting here sweating will you hate me forever?! It's gorgeous out!
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No life ever grows great until it is focused, dedicated and disciplined.
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Sarah Vaillancourt
16 post s
6-Mar-2008
6:35 AM
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Damn you Tania and your costa rican weather.
Did you hear we got a little snow????
Keep up the consistancy.
Sarah
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I was born to be a strength athlete.
I live to be a strength athlete, and I will die a strength athlete.
Chad Aichs
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tanialeclerc
37 post s
6-Mar-2008
11:13 AM
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I heard one more snow day in March & the kids will only have 10 days of school in March. Why the hell didn't we ever get winters like that when we were school?
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
39 post s
28-Mar-2008
4:03 PM
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Ok - I'm the first to admit it - I've been seriously slacking as of late. This baby is sucking the life out of me!!! March 25th 1.5 hours of steep hiking March 27th 2 hours of boogie boarding (which if you haven't done is similar to toboganning - you spend most of your time going "uphill") March 28th 2 hours of surfing (again the "uphill" thing but harder - my arms are going to be killing me tomorrow!!!) My friend leaves on Monday & as soon as I drop her off at the airport I'm going to the gym & back at 'er.
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
43 post s
2-Apr-2008
1:36 PM
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April 2nd - And Tania FINALLY gets her ass back in the gym! Squats (start with what you're worst at right?!) 6 risers Bar x 10
55 x 10
55 x 9
55 x 8 My squats are really becoming more solid - but only if I focus. If I let my mind wander for a second I tip forward - lol. Lunges 30 x down & back x 3 sets ss Curl & Press 15 x 12
15 x 12
15 x 10 Face Pulls 45 x 20 x 3 ss Incline Press 20 x 12
20 x 12
20 x 10 Bike - 10 minutes No HIIT for me for now - the mildest exertion & I'm whoofing my cookies. This also means I'm taking longer breaks between sets trying to settle the nausea. Ugh - darn baby!
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
44 post s
3-Apr-2008
4:02 PM
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April 3rd 1 hour yoga class. Ok - so the lying down at the end of the class reminded me of watching the ladies lying down while I was killing it on the rower. But then the amount of sweat dripping off my body changed my mind & decided that 2 minutes of lying down does not negate an hour of hard work. So it counts as a workout!
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
45 post s
4-Apr-2008
5:59 PM
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April 4th Swimming - 30 minutes - 36 lengths - ok, not exactly an olympic pace but still a little cardio. OMG - I cannot believe how sore I am after yoga!! I must have done something wrong!
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
47 post s
28-Apr-2008
12:56 PM
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Ok so I'm ready to forget the last month & a half of patheticness in the gym. I'm 3 months now & the nausea is gone (fingers crossed) & my body should be good for a fairly hard push, for a couple months anyway until the belly gets seriously in the way. Fortunately I somehow have miraculously managed to not gain a pound yet so I am on track weight wise. April 28th 30 min - stationary bike. Stay tuned for updates all week!
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
48 post s
29-Apr-2008
2:57 PM
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Darn it - the week is not going as smoothly as I projected. Went to yoga today & ended up missing the first hour (it's 1.5 hours) 'cause I didn't understand they were switching the time (really need my spanish to catch up!!). Didn't even bring shoes to the gym (won't do that again!) 'cause I was just planning to do the yoga. Tomorrow is a new one...
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No life ever grows great until it is focused, dedicated and disciplined.
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tanialeclerc
49 post s
1-May-2008
10:42 PM
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May 1st 20 minute swim - attempting to loosen up my back which is rebelling against me for some unknown reason.
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No life ever grows great until it is focused, dedicated and disciplined.
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