Well did my workout in basement tonight as I’m watching kiddies. Worked out with them running around me. Not a bad workout but not as intense as I would have liked (except for the abs, worked them out good). Anyhow did this new thing, Wide-grip overhead split squat which was brutally tough.  After that did wide-grip chins, Arnold press’, front raises (shoulders), cable pressdowns (tri’s), Toe catches (abs), elbow to knee (abs), hanging leg raises (abs) and 21′s (biceps). Was good workout, effective and would have like to get to gym for cardio but not in the cards for tonight. I’ll just go at lunch tomorrow. Probably have to workout at home again tomorrow.

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What a workout tonight! Tried a couple new things but mostly just wanted to really get back into the groove of hard workout, not just going through the motions. I decided I would add a bit of cardio to the ab workout and wow, did that ever take it`s tole. Anyhow I started with chest (incline and deline press), then on to back (wide grip chins). After that I went to start the ab portion of my workout and did planks (side and front) but each plank was one minute followed by one minute of skipping rope with no breaks. So it is left plank (60 secondes), skipping one minute, right plank (60 seconds) skipping 60 seconds and one more set of each then front plank three sets with 60 seconds of skipping in between each as well. Also did toe catches (three sets with 60 seconds skipping in between each set.
After that ab workout did shoulders (rear delt machine, and dumbell shoulder press), arms (biceps dumbell curl standing on one leg) followed by more abs (weighted reverse crunch and leg raises (with dips thrown in between sets). After this killer workout I can say with certainty this was one of my most intense workouts in quite some time. And to think earlier in the day I did an extra hard ellliptical workout for 45 minutes. Great workout day and also ate well all day.

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Well went to the gym for a quick cardio session for lunch. Pushed it pretty hard and kept my BBP around 180 for the entire session. Did 45 minutes elliptical and kept the RPM at 90+ for almost the entire session at Level 8. Twice got it up over 100RPM and for the last minute 100+. I also concentrated on working the left side so that they are in balance when I get back into the running. I know there is an imbalance as far as strength and flexability goes so I’m really concentrating on extra stretching every day, and strength training pushing the left to the same lengths as the right. I’m sure it all relates back to the motorcycle accident years ago and also the shoulder surgeries on the same side which have just thrown my whole body out of wack.

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These are old photos that I found in a box. Figured I’d put them up.

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Well did 1 hour elliptical session again tonight. Have to work off all the beer I’ve been drinking since my marathon. Really need to get ready to start training hard for summer. I’m only taking 8 weeks off running and then it’s try and qualify for Boston. Anyhow did 1090 calories in one hour and after that did workout (chest, arms and abs). Get a better workout in tomorrow.

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Well good elliptical session for lunch. What a workout, I’m always so burned after using that machine, find it much more work than running but that is also because I’m not just going at 70RPM.. 88+  WOOHOO… Now I’m sitting at my desk with monster bottle of water trying to get my second wind. Think I need some tea! Anyhow did 45 minutes of elliptical at level 7 and burned 830 calories. Followed that up with roast beef 6″ sub mmmmmm…

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These are the photos from my 2009 Disney Marathon from ASI orders.

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Well I sure can’t run as I’m in full recovery mode (read past posts for more info) but man can I still sweat. I jumped on elliptical tonight to get my cardio level up to a “new level”. Pushed it hard core and was determined to run it out an hour. I managed to get an our workout in and it wasn’t easy but I did it. Going to try and get 3 more in this week and on 1.5 hrs session in. Anyhow I was so burned out I just couldn’t get a workout in. I’ll try and do some abs before bed but that will be it. I did 1 hour elliptical for 1090 calories. Felt great.

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Bien je suis allé faire un p’tit tour à Montréal. Je suis arrivé tard vendredi alors pris petit café Tim Hortons en attendant. Après le petit café j’ai joué au RockBand avec MJ et Benoit et pris mes Smithwicks (merci pour le petit cadeau, très apprécié). Nous avons jouer Rockband jusqu’à quatre heurs du matin.
Le lendemain, pas de temps à perdre. Parti par 10h pour passé une belle journée. Commencer par un petit cappuccino, ou deux, une crêpe à la CRÊPERIE DU MARCHÉ au Marché Jean-Talon, de la tire à neige, un samossa , des oranges fraiche. Après ça c’étais le temps pour aller faire un tour du Mont Royal. Oh comment c’est beau. Ma mémoire es un peux mélanger je croix selon l’ordre du jour, j’espère que je le mets tous en bonne ordre. Nous avons trouvé le stationnement après quelques p’tites tournées. C’était le temps de faire le patin encore un fois, j’en fais cette année le patin. Cette fois ici nous avons faites plusieurs tournées car c’étais plus chaud. J’aime tellement ça faire le patin avec mon amie. Après le patin c’étais le temps pour aller prendre une tarte au fromage, un cappuccino (oui une autre) et un wrap (pas le buffalo). Nous avons partagé la tarte et le wrap cette fois ici et c’étais assez pour nous remplir. Là je commençais à être fatigué alors nous allons prendre une p’tite siesta car nous allons manger l’indien plus tard et prendre un spa chez Martin et Karine.
C’est le temps d’y aller rencontrer Martin et Karine. Nous allons prendre un cappuccino en premier (ou une autre, j’en prends trop) car c’est sur que Martin sera en retard selon MJ. Très bon cappuccino par contre pas comme le cappuccino du Rockaberry. Après un bon p’tit cappuccino nous sommes rendus au resto indien. Je pensais que je me suis rendu en Australie en été, la chaleur était incroyable. Nous avons joué les tables musicale pour commencer et après ça nous avons pris l’occasion de contrôler la température nous même. Merci MJ pour fermer la chaufferette! Un très bon souper, bon vin (Merlot ROUGE, pas blanc — Pour plus de détails aller lire mon p’tit commentaire ci-dessous) et de la bonne compagnie! Après nous sommes allez chez Martin et Karine pour un p’tit spa qui a durer jusqu’à 3-4 heures le matin. J’ai appris des nouvelles expressions “se rincer l’oeil”, “bain minuit” et “dégriser”. Si vous voulez en savoir vous avez que me demander! Aussi pour vous laisser savoir, ça ma gêner aller chercher la bière!
Le lendemain j’étais très fatiguer et j’avais besoin un peut de temps pour me dégriser. Nous sommes allés chercher un café au Second Cup (pouri et osti tase en carton). Après ça nous avons faite le tour de certains cartier riches parmi l’ils des soeurs, wow des belles maisons. Finalement une bonne soupe, le mien un peut épicer, celle de MJ, bien très épicé! C’est toujours bon une soupe de PHO! Nous avons pris la soupe au Pho Cali au Boul St-Laurent. Quelle sorte de toilette c’est ça! OUACH! Finalement temps pour une p’tite sieste et mon départ. Jamais le fun quitter.

http://www.marche-jean-talon.com/
http://www.lemontroyal.qc.ca/fr/activites-et-services/activites-de-plein-air.sn
http://www.creperiedumarche.com/

P’tite note :

White Merlot

White Merlot is made the same way as White Zinfandel. The grapes are crushed, and after very brief skin contact, the resulting pink juice is run off the must to then be fermented. Some producers of White Merlot include Sutter Home Winery, Forest Glen, and Beringer. It normally has a hint of raspberry. White Merlot was reputedly first marketed in the late 1990s, and should not be confused with wines made from the white mutant of the grape. In Switzerland, a type of White Merlot is made in the Ticino region but has been considered more a rosé

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Well it’s only day one of not running and I’m missing using the words “Running Log” to start out my blog entry. Well today I set out to do some elliptical and had no idea what I was in for. I’ve forgotten how it uses different muscles. I think this will help me recovery quickly. I noticed the discrepencies in the left leg (calf and ankle) on the machine and could feel the workout it got and there is no pounding. So 8 weeks of this might just be a great thing. I just have to remember to under no circumstances start back to running early like I always do. Have to stick to this break. Anyhow I’m not sure how accurate the distance measurment system is on the machine but it says I did the equilivent of 5.5 miles and that was in 45 minutes and burned about 850 calories. I was just dripping.

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