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                                                           Banner picture : see October 28th
 MONDAY,  October 19th 2015

4h34 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
 45+ mins  + / AveHR  136  82% / MaxHR  156  94%  / 444 cals / 35 % fat / 36mins InZone (75%+)
 note from yeserday : don't know how I'll do, my left quad, right glutes and left shoulder hurt bad.
note from today : 2 Advils and I'm ok / conneries qu'on entend au gym.. une fille qui a perdue 100 lbs en faisant un r้gime, veut maintenant faire des exercises pour bruler la peaux qu'elle a en surplus. !

5h31 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 49+ mins  + / AveHR  127 77% / MaxHR  154  93%  / 440 cals / 40 % fat / 31mins InZone (75%+)
 Main course : ( week 2 of 4 ) / During "Stage  : Start both feet up, step down just to touch and up again / alternate " exercise, a girl besides me says she's proud of herself because she is doing the full height even though she is short (er than me) . I say "yes! you deserve to be proud" and think it, and a few seconds later I say that I'm proud for doing it because I'm "old" (the average age of the groupe must be around 30. but I don't think she liked my comment, maybe she though she needed and deserved more encouragement than me? I don't know.
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps : lie on back, chest flys
Mats : Plank This is not enough.. maybe I'll add some push-ups next time.
 Floor : Burpees
Weights:  / lean forwards reverse flyes DB8s (DB rear lateral raise)
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps Perpendicular straddle.. up up down down (pneus rapides)
 Mats : Ruission Twists DB 10
Stage  : Start both feet up, step down just to touch and up again / alternate 
Weights : Rocket launcher tricep kick backs DB8s
8 times 20 secs / 10 secs
TABATA  Squats and bicep curls DB8s

BED AT 10h30 PM Election Day Canada, Justin Trudeau's Liberals 184 Seats! :)

TUESDAY,  October 20th 2015

7h00 PM BALLROOM DANCE PRACTICE  at home
60 mins 
TRIPLE-SWING the most important is that I found that if I put extra padding in my shoe, besides my metatarsal support, my foot doesn't hurt!

BED AT 10h30 PM

WEDNESDAY,  October 21st 2015

4h14 CARDIO INTERVALS & STEADY
 20 mins  1min-2mins ( R 6-12) / the rest steady .. I don't feel well
45 mins  + / AveHR  136  82% / MaxHR  155  93%  / 431 cals / 35 % fat / 38mins InZone (75%+)

Precor EFX 556 ~ 45 mins

5h31 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 48+ mins  + / AveHR  128  77% / MaxHR  157  95%  / 437 cals / 35 % fat / 30mins InZone (75%+)
Main course : ( week 2 of 4 ) I like it. / google reverse flyes, maybe I'll try with DB5s ..
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps : lie on back, chest flys
Mats : Plank This is not enough.. maybe I'll add some push-ups next time.
 Floor : Burpees
Weights:  / lean forwards reverse flyes DB8s (DB rear lateral raise)
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps Perpendicular straddle.. up up down down (pneus rapides)
 Mats : Ruission Twists DB 10
Stage  : Start both feet up, step down just to touch and up again / alternate 
Weights : Rocket launcher tricep kick backs DB8s
8 times 20 secs / 10 secs
TABATA  Squats and bicep curls DB8s

 BED AT 10h30 PM

THURSDAY,  October 22nd 2015

7h00 PM VOLLEYBALL with Gabriel at EURษKA school : 
We're 13 including j again,  but we finish at 9h50 pm 4vs4 that I really like. my right thumb hurt all day but was finally ok. I got real mad at S for coming to take a ball from me when he almost knocked me over. and it took me a while to get over it. but I did. Gaby says I have to keep saying it . I so love him :)

BED AT 11h30 PM

FRIDAY,  October 23rd 2015
Happy Birthday Marie-L่ne!!!!

Kaatsu Style
TRX PUSH-UPS and CHEST-PRESSES  as warm-up ok, I danced on Zumba music a little before starting
I like it. also remindes me of what Am้lie made us do at times in Cardio-militaire..  with just body-weight squats I didn't really think much of it.. but this I feel is good
3 times : 10 TRX push-ups & 10 DB15s bench presses with 10 secs hold and 10 secs pulsating each time
I'll go heavier next time, or not.. maybe next week

Kaatsu training or the closest I'll ever get to it

The following

 " simulates the Kaatsu-style occlusion training."

"simply choose 2 exercises for the 3 big muscle groups (e.g. squats and leg curls for your legs, chest presses and push-ups for your chest, pull-downs and rows for your back). Then proceed as follows:

Do 3 sets of 10 for each exercise.  At the end of each set do a 10-second hold in the most difficult part of the movement (e.g. the bottom of a squat) followed by a 10-second pulse in which you slightly bounce up and down through a very small range of motion. Prepare for a burn! 

Rest 1 - 2 minutes, then go to the next exercise for the same body part. Repeat until you finish off one body part, then move to the next. "

12h45 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X
Bring up 40lbs ceramic tiles from basement to futur dream shower instead of cardio breaks. Instead of Farmers' Walk, this is "Homeowners' Walk-ups"

#06 Kenpo X
saunders stretch cycle warm-up

1- Twist & Pivot — 25 each side
2- Twist & Pivot with Hook & Upper Cut — 25 each side
3- Jabs — 20 reps + 10 doubles each side
4- Jab / Cross — 25 each side
5- Jab / Cross / Hook — 25 each side
6- Jab / Cross / Hook / Uppercut — 25 each side

cardio break — 60 sec

7- Step Drag / High-Low Punch — 20 reps +10 doubles each side
8- Jab / cross Switch — 20 reps
9- Hook / Uppercut Switch — 20 reps
10- Knee Kick — 20 reps + 10 doubles each side
11- Ball Kick — 30 each side

cardio break — 60 sec

12- Side Kick — 30 reps each side
13- Back Kick — 25 reps
14- Three-Direction Kick — 72 reps
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side

cardio break — 60 sec

17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps

cardio break — 60 sec

22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps

cardio break — 60 sec

cool-down & stretch

 

planned 6h45 PM BALLROOM DANCE PRACTICE  at home
15 mins 
TRIPLE-SWING

BED AT 10h30 PM

SATURDAY, October 24th 2015

8h00 pm Kaatsu Style
TRX PUSH-UPS and CHEST-PRESSES
3 times : 10 TRX push-ups & 10 DB15s bench presses with 10 secs hold and 10 secs pulsating each time

Conditioning for Outdoor Fitness+
mix of cross-country skiing and canoeing programs
by Steve Lussier, BSc Kinesiology,  Energie Cardio,
Saint-Hyacinthe, Qu้bec 2006

1.   Forward Lunge with DB bicep curls
2.   Anterior Lunge Opposite knee Reach
3.   Hip extension on TRX
4.   Staggered stance cross diagonal row
5.   TRX "Y"s or BB Lever lift & rotate
6.   Kaatsu Push-Ups
7-8.  Lateral & Front DB raises with straight arms
9.  Dips or TRX Triceps
10-11. Palms Up / Down wrist curls
12. Squat to double-arm overhead diagonal wall reach with Med.ball 
13-14.  Lower & Upper Abs

Try out my program #5 from january 25th 2006 mostly to do it on Wednesdays instead of Cardio at the gym. I realize much better that my shoulders no longer injured, but still weak.

 BED AT 11h30 PM

SUNDAY,  October 25th 2015

PLANNING ~ Try out the Barbell Lever at the gym to see which barbell I'll use, the short or long one.

9h06 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 Feeling good. slept well, that counts alot..

BED AT 10h30 PM

MONDAY,  October 26th 2015

4h32 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
 49+ mins  + / AveHR  131  79% / MaxHR  154  93%  / 457 cals / 40 % fat / 36mins InZone (75%+)
 ( week 3 of 3 but I missed week 1 ) I'm feeling good. hardly aching at all.

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 51+ mins  + / AveHR  121 73% / MaxHR  151  91%  / 414 cals / 45 % fat / 27mins InZone (75%+)
 Main course : ( week 3 of 4 )
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : lie on back, chest flys
Mats : Plank  push-ups in the last 30 secs
 Floor : Burpees
Weights:  / lean forwards reverse flyes DB8s (DB rear lateral raise)
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 15 secs rest
Steps Perpendicular straddle.. up up down down (pneus rapides)
 Mats : Ruission Twists DB 8
Stage  : Start both feet up, step down just to touch and up again / alternate 
Weights : Rocket launcher tricep kick backs DB8s
8 times 20 secs / 10 secs
TABATA  Squats and bicep curls 4 x DB10s and 4 x DB8s

planned BED AT 10h30 PM

TUESDAY,  October 27th 2015

7h00 PM BALLROOM DANCE PRACTICE  at home
60 mins  Chacha & Merengue good practice even if we didn't do it with music.

BED AT 10h30 PM

WEDNESDAY,  October 28th 2015

On Strike  rotating .. Day 1  / from 7h00 to 11h45 on Ste-Anne Street with 300 collegues,  800 teachers join us at 11h30

For 2015-2020 the government is offering 0-0-1-1-1 % pay raise.. that's 3 % on 5 years.
AGAIN we loose buying power.

2h40 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program P90X + # 02+ Kenpo Cardio
feels good

#02+ Kenpo Cardio+
Warm-up

1a- jab, cross, shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks

cardio break — 60 sec & repeat 1 to 5

6- jab, uppercut, back kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick

cardio break — 60 sec and reapeat 6 to 10

11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout

cardio break — 60 sec and reapeat 11 to 15

cool-down & stretch

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 44+ mins  + / AveHR  129  78% / MaxHR  157  95%  / 403 cals / 35 % fat / 28 mins InZone (75%+)
Main course : ( week 3 of 4 )
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps : lie on back, chest flys
Mats : Plank do PUs for last 30 secs
 Floor : Burpees
Weights:  / lean forwards reverse flyes DB5s/8s (DB rear lateral raise)
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
High Steps Perpendicular straddle.. up up down down (pneus rapides)
 Mats : Ruission Twists DB 10
Stage  : Start both feet up, step down just to touch and up again / alternate 
Weights : Rocket launcher tricep kick backs DB8s
8 times 20 secs / 10 secs
TABATA  Squats and bicep curls 4 x DB10s  3 4 x DB8s

BED AT 9h30 PM

THURSDAY,  October 29th 2015

I SOOOO WISH I KNEW HOW TO LOOSE THE WEIGHT. I mean I know.. but I don't have the courage to. Tomorrow I have to at least weigh myself.

7h00 PM VOLLEYBALL with Gabriel at EURษKA school : 
I'm quite satisfied of the way I played tonight. we were 13, the kid wasn't there and played 'til 10h05 5vs5. i think the Chest flys and the reverse flys we've been doing in cardio-militaire for 3 weeks is starting to pay of in those 1 armed go for broke hits.

BED AT 11h30 PM

 write about stuff on my MMQC blog

SUNDAY,  November 1st 2015
First Sunday of November / back to Standard Time

I had the Synvisc infiltration 6 months ago / continue taking Supreme Collag่ne

9h06 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 not feeling it.

6h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1B --> new, maybe just for today.
 42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. Steps at  12" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX 7 DB s. Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets. // mostly muscles.. don't feel like cardio

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L&R
2 -->Flys DB10s
3 -->Foot extensions DB25s
4 Dips or DB 10s Triceps
5 -->Reverse Flys DB8s or TRX
6 TRX Push-ups
7 Pneus rapides
8 -->Sumo Squat foot extensions
9 Butt lifts (hamstrings)
10 Corners

BED AT 9h30 PM because of back to standard time..

MONDAY,  November 2nd 2015

4h29 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
 53+ mins  + / AveHR  120  72% / MaxHR  155  93%  / 430 cals / 45 % fat / 20mins InZone (75%+)
 ( week 1 of 3  ) very Squatty, less cardio except for the cardio Tabata..which was alternating Ski & Squat-Star-jumps./ also the Tabata abdo  plank I alternate between 1 foot plank and knee plank for the 10 secs rests. / we also do side planks. / the Chien & combinaison I think we did 4-6-8-6-4-2 which was quite enough! / the Squat 1 jambe et Abduction we did with the abductions going 1-5 and 5-1 with the squats staying at 1 and then we did the squats going 1-5 and 5-1 while the abductions stayed at 1

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 48+ mins  + / AveHR  133 80% / MaxHR  155  93%  / 460 cals / 35 % fat / 35mins InZone (75%+)
 Main course : ( week 4 of 4 ) very tired from FdF  so I guess the WO is worth double :)
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps : lie on back, chest flys
Mats : Plank  push-ups in the last 30 secs
 Floor : Burpees
Weights:  / lean forwards reverse flyes DB8s (DB rear lateral raise)
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps Perpendicular straddle.. up up down down (pneus rapides)
 Mats : Ruission Twists DB 8
Stage  : Start both feet up, step down just to touch and up again / alternate 
Weights : Rocket launcher tricep kick backs DB8s
8 times 20 secs / 10 secs
TABATA  Squats and bicep curls 4 x DB10s and 4 x DB8s

BED AT 10h30 PM

TUESDAY,  November 3rd 2015

7h10 PM BALLROOM DANCE PRACTICE  at home
70 mins  Merengue, Chacha & Triple Swing good practice some with music.

planned BED AT 10h30 PM

WEDNESDAY,  November 4th 2015

4h08 CARDIO INTERVALS : 22 mins 15secs/90 secs then 20 mins 1 min/2mins then 18 mins 3 mins/ 3 mins
 60 mins  + / AveHR  145  84% / MaxHR  157  95%  / 632 cals / 30 % fat / 58mins InZone (75%+)

Precor EFX 556 30 mins
Precor  EFX 546 30 mins

5h44 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 WU+43+ mins  + / AveHR  132  80% / MaxHR  154  93%  / 411 cals / 35 % fat / 30mins InZone (75%+)
Main course : ( week 4 of 4? ) I like it. / google reverse flyes, maybe I'll try with DB5s ..
I'm very disappointed  to hear Yan say that we may be doing another week of the same exercises.. maybe even 2 more weeks! I try to convince him not to do that, to at least change something..like switch the blocks of exercises. He says he'll think about it but doesn't promise anything.
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps : lie on back, chest flys DB 10s
Mats : Plank Push-Ups for last round.
 Floor : Burpees / feeling the 60 mins cardio I did just before
Weights:  / lean forwards reverse flyes DB8s (DB rear lateral raise)
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
High Steps Perpendicular straddle.. up up down down (pneus rapides)
Mats : Ruission Twists Wgt 5,5 lbs
Stage  : Start both feet up, step down just to touch and up again / alternate : feel the cardio I did before in my legs.. almost trip once
Weights : Rocket launcher tricep kick backs DB8s :too tired, do mostly standing triceps
8 times 20 secs / 10 secs
TABATA  Squats and bicep curls almost 6 x DB10s / a little of #6 and 2 x DB 8s

 BED AT 10h30 PM

THURSDAY,  November 5th 2015

ACHES & PAINS Get a perscription of Voltaren 5%.. (Diclofenac) start using it on my thumb.

7h00 PM VOLLEYBALL with Gabriel at EURษKA school : 
Feel mostly my upper back from yesterday's WOs. We're mostly 6 vs 7.. after 9 we play just one game 4 vs 4.. J sits it out. I feel less useless attacking than last year :)

BED AT 11h30 PM

FRIDAY,  November 6th 2015

Negotiations :

Je n'sais pas ce que la gr่ve va aider.. avec les nouvelles offres le gouvernement nous dit qu'on ne vaut rien, qu'on n'est qu'un r้servoir de gens เ appauvrir encore plus car on a la sainte s้curit้ d'emploi et donc il peut faire n'importe quoi, on ne partira pas.

2h45 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X
Feels just right, but change some of the moves to volley-spike moves.. just to pretend that some day I'll be better.

#06 Kenpo X
saunders stretch cycle warm-up

1- Twist & Pivot — 25 each side
2- Twist & Pivot with Hook & Upper Cut — 25 each side
3- Jabs — 20 reps + 10 doubles each side
4- Jab / Cross — 25 each side
5- Jab / Cross / Hook — 25 each side
6- Jab / Cross / Hook / Uppercut — 25 each side

cardio break — 60 sec

7- Step Drag / High-Low Punch — 20 reps +10 doubles each side
8- Jab / cross Switch — 20 reps
9- Hook / Uppercut Switch — 20 reps
10- Knee Kick — 20 reps + 10 doubles each side
11- Ball Kick — 30 each side

cardio break — 60 sec

12- Side Kick — 30 reps each side
13- Back Kick — 25 reps
14- Three-Direction Kick — 72 reps
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side

cardio break — 60 sec

17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps

cardio break — 60 sec

22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps

cardio break — 60 sec

cool-down & stretch

BED AT 10h30 PM

SUNDAY,  November 8th 2015
M+2 since Yesturday 2pm to today 5pm

9h06 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 55 mins  + / AveHR  136  82% / MaxHR  155  93%  / 559 cals / 35 % fat / 49mins InZone (75%+)
 Feeling very good. no aches that I feel during Zumba, that counts alot for a good WO.

7h40 PM BALLROOM DANCE PRACTICE  at home
60 mins  ChaCha, Slow Waltz, Merengue, Triple Swing ,

planned BED AT 10h30 PM

MONDAY,  November 9th 2015

4h32 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
 48+ mins  + / AveHR  107  64% / MaxHR  147  89%  / 311 cals / 55 % fat / 5mins InZone (75%+)
 ( week 2 of 3  ) I don't really know why I can't make my HR go up today..

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 51+ mins  + / AveHR  122 73% / MaxHR  154  93%  / 417 cals / 40 % fat / 28mins InZone (75%+)
 Main course : ( week 5 of 4 ! ) Bored and very disappointed that we're doing the same program
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps : lie on back, chest flys
Mats : Plank  with rotations
 Floor : Burpees
Weights:  / lean forwards reverse flyes DB8s (DB rear lateral raise)
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Steps Perpendicular straddle.. up up down down (pneus rapides)
 Mats : Ruission Twists DB 8 with sit-ups
 Stage  : Start both feet up, step down just to touch and up again / alternate 
Weights : squat tricep kick backs DB8s
8 times 20 secs / 10 secs
TABATA  Squats and bicep curls 6 x DB10s and 2 x DB8s

BED AT 9h30 PM

Gabriel has trade union meeting so we don't dance , but talk, I like talking with him :)

WEDNESDAY,  November 11th 2015

4h13 CARDIO ENDURANCE : 22 mins  3 mins/ 3 mins, then crosscountry
 59 mins  + / AveHR  133  80% / MaxHR  155  93%  / 567 cals / 35 % fat / 48mins InZone (75%+)

Precor  EFX 576i 60 mins

I came prepared :  I asked Yan if he was doing the same WO in Cardio-Militaire  as Monday, he said yes  so I did this instead.

5h24 PM SYNERGIE ROOM WORK-OUT
1h03 mins  + / AveHR  126  76% / MaxHR  150  90%  / 559 cals / 40 % fat / 40mins InZone (75%+)
 I really like this WO, Much harder after an hour of elliptical than after a "buns of Steel" WO , but nice atmosphere. It was very difficult and had to take breaks but I did it all. / I guess I can say this was my endurance day.

Am้lie CrossFit Style
100 Squats DB 10s
90 Crunches
80 Biceps DB 8s
80 Triceps 16" steps  & DB 8s
70 Jump rope (really)
60 Squat Dev. Militaire DB 5s
50 1 leg hamstring butt lift 10" steps
50 1 leg hamstring butt lift 10" steps
40 Russian twist DB 8
30 Push-Ups
20 Squat - Rameur DB 10s
10 Burpees
5 Jumping Jacks
pause
speed 6 x speed ladder
pause
5 Jumping Jacks
10 Burpees
20 Squat - Rameur DB 10s
30 Push-Ups
40 Russian twist DB8
50 1 leg hamstring butt lift 10" steps
50 1 leg hamstring butt lift 10" steps
60 Squat Dev. Militaire DB 5s
70 Jump rope ( real)
80 Triceps 16" steps  & DB 8s
80 Biceps DB 8s
90 Crunches
100 Squats 50 jump / 50 DB 8s

 BED AT 10h30 PM

THURSDAY,  November 12th 2015

On Strike  rotating .. Day 2  / from 8h45 am to 12h15.. walkabout for 2 hours.

ACHES & PAINS My thumb still hurts alot.

NO 7h00 PM VOLLEYBALL with Gabriel at EURษKA school : 
Schools are closed because we're on strike

7h00 PM BALLROOM DANCE PRACTICE  at home
60 mins  ChaCha, Slow Waltz, Merengue, Triple Swing, Mambo, Tango  , mostly to music , have fun.

planned BED AT 10h30 PM

FRIDAY,  November 13th 2015

Strike  rotating .. Day 3  / But I don't work on Fridays so stay at home. Glad not to have to go out in the cold rain.

3h15 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program P90X+ # 02+ Kenpo Cardio
Didn't eat well and felling it. Do some TRX instead of WU and fencing lunges and foam roller instead of cardio breaks

#02+ Kenpo Cardio+
Warm-up

1a- jab, cross, shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks

cardio break — 60 sec & repeat 1 to 5

6- jab, uppercut, back kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick

cardio break — 60 sec and reapeat 6 to 10

11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout

cardio break — 60 sec and repeat 11 to 15

cool-down & stretch

BED AT 10h30 PM

SUNDAY,  November 15th 2015

9h06 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 probably like last week 55 mins  + / AveHR  136  82% / MaxHR  155  93%  / 559 cals / 35 % fat / 49mins InZone (75%+)
 Good WO, just my right glutes still hurting at times.

to myself and all : Do not let their anger win, love is the only way. // เ moi-m๊me et เ tout l'monde : Ne laissez pas leur col่re gagner, l'amour est le seul chemin.

BED AT 10h30 PM

MONDAY,  November 16th 2015

4h33 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
52+ mins  + / AveHR  121  73% / MaxHR  154  93%  / 430 cals / 45 % fat / 19 mins InZone (75%+)
 ( week 3 of 3  ) I have alot of trouble with single leg squats but I've always had trouble..

5h34 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 60 mins  + / AveHR  124 75% / MaxHR  185  111%  / 622 cals / 40 % fat / 36mins InZone (75%+)
 Main course : ( week 1 of 4? ) Good to do a new program. don't trust my HR monitor for the 185 max. Talk with Genevi่ve who also does the 2 classes.
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms
Lengths : Sprints.. well.. at least run for the 45 secs, run fast for the 30 secs.
 Mats : Lying down, Leg lifts
Stage : step-downs with heel on stage / step down from stage , HEEL to mid-step
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30secs rest
Elastics : quick squats
Lengths : Lateral slalom facing stage , 8 cones
 Mats : Plank  with rotations
Stage : Triceps push-ups / hands on stage / feet or knees / I do hands on floor-knees
8 times 20 secs / 10 secs
TABATA  Burpees (finisher for real!) can only do 6 per 20 secs and not nice ones !

 

BED AT 10h00 PM

TUESDAY,  November 17th 2015

8h10 PM BALLROOM DANCE PRACTICE  at home
60 mins  Slow Waltz, Rumba, Batchata good practice lots with music.

planned BED AT 10h30 PM

WEDNESDAY,  November 18th 2015

4h00 CARDIO INTERVALS : 22 mins 1 min/2mins then "hill climber" for the rest,
60 mins  + / AveHR  135  81% / MaxHR  160  96%  / 589 cals / 35 % fat / 50mins InZone (75%+)
Less intense than last week, but this is more reasonable.

Precor EFX 556i

5h33 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 51+ mins  + / AveHR  130  78% / MaxHR  155  93%  / 476 cals / 35 % fat / 34mins InZone (75%+)
Main course : ( week 1 of 4? )
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics : hold about 18" of elastic with arms straight, above head, pull without bending arms, to chest height ( hold the elastic double)
Lengths : Sprints.. well.. at least run fast for the 45 secs, run faster for the 30 secs.
 Mats : Lying down, Leg lifts
Stage : step-downs with heel on stage / step down from stage , HEEL to mid-step
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics : quick squats
Lengths : Lateral slalom facing stage , 8 cones
 Mats : Plank  with rotations
Stage : Triceps push-ups / hands on stage / feet or knees / I do hands on floor-knees
8 times 20 secs / 10 secs
TABATA  Burpees (finisher for real!) something like 8-7-6-5-4-5-5-4

 BED AT 10h30 PM

THURSDAY,  November 19th 2015

7h00 PM VOLLEYBALL with Gabriel at EURษKA school : 
Were 13.. then 12 then 10. I almost get hurt (right wrist) but it seems ok. My serves are consistant, I jump a little en attacks but it's really not easy when too close to the net.

One guy will be very late for the bubble games tomorrow, so I say I can take his place and pay. but I'M not sure that I won't regret it! LOL

BED AT 12h30 A M

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