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TUESDAY,  December 22nd  2015
Still recovering from Pneumonia & Lariyngitis and decide to start the program to get back on track. Yesterday did 1 class at the gym instead of 2 and last time I started P90X3 did doubles FRIDAY,  February 13th  2015 but I was in top shape and  was starting a week off from work.

2h30 PM Day 2 of Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
Definately not easy. I seem to have lost my lungs! 
 

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups — Do regular PUs
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups — Do TRX PUs

BED AT 10h30 PM

WEDNESDAY,  December 23rd 2015

3h25 PM BALLROOM DANCE PRACTICE  at home
35  mins Foxtrot

8h30 PM Day 3 of Program P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
With Gaby.. I find it very difficult.. maybe because we're coming back from a supper.

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3 
13. Half Moon 
14. Twisted Moon
15. Standing Splits
16. Crescent Pose
17.  Wide legs: Forward Fold, Bind Toes
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind
22. Teds Chair
23. Crow     
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

BED AT 10h45 PM

THURSDAY, December 24th 2015

9h00 AM ! Day 4 of Program P90X3 :The Challenge  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, Proud of myself for doing it.

P90X3 #4b    The Challenge
1. Wide Pull-up
2. Standard Pushup
3. Wide Pull-up
4. Standard Pushup
5. Chin-Up
6. Military Push-Up
7. Chin-Up
8. Military Push-Up
9. Close Grip Pull-Up
10. Wide Push-Up
11. Close Grip Pull-Up
12. Wide Push-Up
13. Vaulter Pull-Up –Right Hand Forward
14. Staggered Push-Up –Right Hand Forward
15.  Vaulter Pull-Up –Left Hand Forward
16. Staggered Push-Up –Right Hand Forward
17. Burnout - 1 Pull-Up / 3 Push-Ups

 

At M's. for lunch and X-Mas, we give showshoes to the girls even if there is no snow this year and it's 15°C outside !

BED AT 10h30 PM

 

At M's for X-mas / Philou +4 for lunch / we stay until after supper / very nice :)

SATURDAY,  December 26th 2015

1h10 PM Day 5 of Program P90X3 : #1b  CVX  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, Catch-up for yesterday.. 8-8-5 / 8-8-5 / 0-8-8 / 5--8-5 / burnout  0-8-0

P90X3    #1b    CVX
1.  Press Jacks
2.  Atlas Twist
3. March & Reach — shoulder
          Repeat 1-2-3
4. Traveling Tire Twist
5. Frog Squat Reach
6. Arc Press Lunge  — shoulder
         Repeat 4-5-6
7. Hop Overs
8. Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11.  Crescent Chair
12. Globe Squatters
          Repeat 10-11-12 as a Brunout

1h50 PM Day 6 of Program P90X3 : The Warrior  ~ 30 mins HOME FITNESS with Tony Horton
Gabriel skips this one because of Push-Up DOMS / I skip thw WU. and just barely survive the rest. I really need to loose the weight I gained during my pneumonia and Laryngitis.

P90X3 #5b     The Warrior
1. Plank Sphinx Push Ups knee PUs
2. Speed Skater
3. Down Dog Crunches
4. Side Lunge Jump Shot
              30 secs rest
5. Elevator Push Ups - on knees to go lower
6. Double Uppercut , Sprawl
7. Roller Boat
8. One Leg Jump Squats
              30 secs rest
9. Thumbs Up Push Up  knee PUs
10. Elbow, Over The Top, Sprawl
11. Fifer Scissor Twist
12. Warrior Squat Lunges
              30 secs rest
13. Super Burpee - Regular BPs
14. Think Drills
15. Abrinome
16. Spiderman Squats
              30 secs rest
17. Burnout  - down for 3 counts, jump up

 

Albi & Lily come for the evening. first time in a very long time.

BED AT 10h30 PM

SUNDAY,  December 27th 2015

2h00 PM Day 7 of Program P90X3 :  Dynamix  ~ 30 mins HOME FITNESS with Tony Horton
Not easy.. but feels good.
 

P90X3 #6b     Dynamix
1. Leg Lift
2. Adductor Lift 
3. Horse Step
4. Forearm Plank
5. Glute Lift R, then L
6 Scorpion - real bad
7. Shoulder Stretch
8. Ham-Hip rocker
9. Groiners
10. Pigeon 
11. Lunge Push-ups
12 Polka Stretch 
13. Hip Circles
14. Polka Plus
15. Double Knee Pulls
16. Front to Back Lunges
17. Double Quad Stretch
18. Glide Lunge
19. Tin Man Zombie
20. Gulte Rocker
21. Double Knee Pull
22. Double Pigeon Pull
23. Spinal twist
24. Fifer Scissor Stretch
25. Marching Bridge
26. Farrthing Stretch
27. Side Banana, R
28. Superman
29. Side Banana, L

8h05 PM BALLROOM DANCE PRACTICE at HOME
45 mins Chacha, Triple-swing, Rumba & mostly Mambo

BED AT 11h30 PM

MONDAY,  December 28th  2015
KB finishes ADK46s on Dix. on FB he writes he'd like to hike with me someday. That motivates me :)
planned for yesterday but moved to today: Star Wars movie with Gaby, Manou and his friends Denis & Véronique / very nice

2h00 PM Week 2 of Program P90X3 : Total Synergistics  ~ 30 mins  HOME FITNESS with Tony Horton
Gaby does the WO an hour after me. he says he likes it :)

P90X3 #1a    Total Synergistics
1. Push-up / Side Arm Balance
2. Crescent Chair  
3. Pull Knee Pull
4.  Flip Flop Crunch in side plank
5.  Crawly Plyo Push-Ups
6.  Relevé-Plié, Weighted
7.  Chin-Up Circle Crunch on TRX
8.  Boat Plow ( 10 reps )
9.   Balance Arch Press ( 10 reps )
10.  3 Hop Press ( 10 reps )
11. Glamour Hammer
12. Branon Boat
13. Flying Warrior
14. Squat Rockers
15. Side Rise Punch
16. Warrior Squat Moon very difficult

.BED AT 1h00 AM

TUESDAY,  December 29th  2015
First snow storm of the year! ~35 cm../ lazy day.. read (in Spanish) all day

7h00 PM Week 2 of Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, Yeah.. but actully I feel sick and fat :/

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups — Do regular PUs
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups — Do TRX PUs

planned BED AT 10h30 PM

WEDNESDAY,  December 30th 2015

7h40 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
 41 mins+ / I need this more than Yoga..

#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

BED AT 10h45 PM

THURSDAY, December 31st 2015

17h00 PM  Week 2  of Program P90X3 :The Challenge  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, Not bad.

P90X3 #4b    The Challenge
1. Wide Pull-up
2. Standard Pushup
3. Wide Pull-up
4. Standard Pushup
5. Chin-Up
6. Military Push-Up
7. Chin-Up
8. Military Push-Up
9. Close Grip Pull-Up
10. Wide Push-Up
11. Close Grip Pull-Up
12. Wide Push-Up
13. Vaulter Pull-Up –Right Hand Forward
14. Staggered Push-Up –Right Hand Forward
15.  Vaulter Pull-Up –Left Hand Forward
16. Staggered Push-Up –Right Hand Forward
17. Burnout - 10 sit-ups / 10 straight leg Xs

 BED AT 12h30 AM

FRIDAY,  January 1st 2016

3h10 PM  Week 2  of Program P90X3 : #1b  CVX  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, but I feel sick, break a nail, stop to cut my nails, still feel sick..
8-8-5 / 8-8-5 / 0-8-8 / 5-8-5 / burnout  5-5-5

P90X3    #1b    CVX
1.  Press Jacks
2.  Atlas Twist
3. March & Reach — shoulder
          Repeat 1-2-3
4. Traveling Tire Twist
5. Frog Squat Reach
6. Arc Press Lunge  — shoulder
         Repeat 4-5-6
7. Hop Overs
8. Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11.  Crescent Chair
12. Globe Squatters
          Repeat 10-11-12 as a Brunout

BED AT 6h30 PM !

SATURDAY,  January 2nd 2016

1h50 PM  Week 2  of Program P90X3 : The Warrior  ~ 30 mins HOME FITNESS with Tony Horton
very difficult still..

P90X3 #5b     The Warrior
1. Plank Sphinx Push Ups knee PUs
2. Speed Skater
3. Down Dog Crunches
4. Side Lunge Jump Shot
              30 secs rest
5. Elevator Push Ups - on knees to go lower
6. Double Uppercut , Sprawl
7. Roller Boat
8. One Leg Jump Squats
              30 secs rest
9. Thumbs Up Push Up  knee PUs
10. Elbow, Over The Top, Sprawl
11. Fifer Scissor Twist
12. Warrior Squat Lunges
              30 secs rest
13. Super Burpee - Regular BPs
14. Think Drills
15. Abrinome
16. Spiderman Squats
              30 secs rest
17. Burnout  - down for 3 counts, jump up

BED AT 10h30 PM

SUNDAY, January 3rd  2016

11h00 PM Week 2 of Program P90X3 :  Dynamix  ~ 30 mins HOME FITNESS with Tony Horton
Still finding it difficult. Really wonder how I'll do tomorrow with 2 classes.

P90X3 #6b     Dynamix
1. Leg Lift
2. Adductor Lift 
3. Horse Step
4. Forearm Plank
5. Glute Lift R, then L
6 Scorpion - real bad
7. Shoulder Stretch
8. Ham-Hip rocker
9. Groiners
10. Pigeon 
11. Lunge Push-ups
12 Polka Stretch 
13. Hip Circles
14. Polka Plus
15. Double Knee Pulls
16. Front to Back Lunges
17. Double Quad Stretch
18. Glide Lunge
19. Tin Man Zombie
20. Gulte Rocker
21. Double Knee Pull
22. Double Pigeon Pull
23. Spinal twist
24. Fifer Scissor Stretch
25. Marching Bridge
26. Farrthing Stretch
27. Side Banana, R
28. Superman
29. Side Banana, L

afternoon and evening at Luc&Chantal's place.

BED AT 2h00 AM

MONDAY,  January 4th  2016
Take today and tomorrow off 'cause Gaby is still on vacation.

I haven't done 2 classes in a row since November 30th, when I was starting my pneumonia.

4h33 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
60- mins  / AveHR  133  80% / MaxHR  163  98%  / 623 cals / 35 % fat / 45 mins InZone (75%+)
 ( week 1 of 2 have to start a new set on the 19th ) quite cardio

5h38 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 49 mins  + / AveHR  135 81% / MaxHR  155  93%  / 483 cals / 35 % fat / 37 mins InZone (75%+)
 Main course : ( week 1 of 4 ) I'm back!
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : jump squat out next square, touch floor / jump in next square
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms.   doubled
Mats : Push-ups
Abs : Crunchs
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : Quick lateral left-right in each square
 Elastics :biceps
 Gliders : Plank  with mountain climbers
 Abs : Xs with straight legs
8 times 20 secs / 10 secs
TABATA  Alternate hand-knee Planks and Burpees once I do Jumping jacks instead of Burpees.

planned but no.. gaby reads in bed..8h05 PM BALLROOM DANCE PRACTICE at HOME
45 mins Chacha, Triple-swing, Rumba & mostly Mambo

BED AT 10h00 PM

TUESDAY,  January 5th  2016
Last day of vacation, read alot

4h00 PM Week 3 of Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups — Do TRX PUs
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups — Do TRX PUs

4h30 PM Tomorrow's WO of Program P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
don't do all of it but usually on Tuesday's I'm to tired do do any at all, so it's ok.

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3  Stretch instead
13. Half Moon 
14. Twisted Moon
15. Standing Splits Stretch instead
16. Crescent Pose Stretch instead
17.  Wide legs: Forward Fold, Bind Toes Stretch instead
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind Stretch instead
22. Teds Chair STOP HERE
23. Crow    
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

planned BED AT 10h30 PM

WEDNESDAY,  January 6th  2016
First day back on the job.. rushing

4h21 CARDIO ENDURANCE : just to get back into the game / light intervals
 45 mins  + / AveHR  125  75% / MaxHR  138  83%  / 389 cals / 45 % fat / 38mins InZone (75%+)

Precor  EFX 576i

5h32 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 47 mins  + / AveHR  132 80% / MaxHR  156  94%  / 455 cals / 35 % fat / 35 mins InZone (75%+)
 Main course : ( week 1 of 4 )
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : jump squat out next square, touch floor / jump in next square
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms.   doubled
Mats : Push-ups
Abs : 1/2 Sit-ups
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : Quick lateral left-right in each square
 Elastics :biceps
 Gliders : Plank  with mountain climbers
 Abs : Xs with straight legs
8 times 20 secs / 10 secs
TABATA  Alternate hand-knee Planks and Burpees once I do Jumping jacks instead of Burpees.

 

BED AT 10h00 PM

THURSDAY,  January 7th  2016

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : 
we're 11.. 7 are going to a tournament Sunday so Mi, Be, Ph, Me and one of the team play against 6 of the team all evening so that they can practice. I do at least one attack I'm proud of and a couple of other good hits, but I'm definately feeling yesterday's WOs.

BED AT 11 h30 PM

FRIDAY,  January 8th 2016
Beautiful day outside, was going to go to St-Hilaire, but did photo-filing and Spanish instead. It's ok

3h00 PM Week 3 of Program P90X3 :The Challenge  ~ 30 mins HOME FITNESS with Tony Horton
Yesterday's WO. / I was very sleepy before starting, So I used Zumba music and just the Ques from the DVD and it all went quite well / for the Burnout I did some elastic work for the Volleyball underhand serve.

P90X3 #4b    The Challenge
1. Wide Pull-up
2. Standard Pushup
3. Wide Pull-up
4. Standard Pushup
5. Chin-Up
6. Military Push-Up
7. Chin-Up
8. Military Push-Up
9. Close Grip Pull-Up
10. Wide Push-Up
11. Close Grip Pull-Up
12. Wide Push-Up
13. Vaulter Pull-Up –Right Hand Forward
14. Staggered Push-Up –Right Hand Forward
15.  Vaulter Pull-Up –Left Hand Forward
16. Staggered Push-Up –Right Hand Forward
17. Burnout - 1 Pull-Up / 3 Push-Ups

 

8h10 PM  Week 3  of Program P90X3 : #1b  CVX  ~ 30 mins HOME FITNESS with Tony Horton
Thought Gaby would join me but he's too tired, I'm OK. do a good soft WU with dance music and then put on a Quickstep CD for the WO / I like this WO
8-8-5 / 8-8-5 / 0-8-8 / 5-8-5 / burnout  0-0-0

P90X3    #1b    CVX
1.  Press Jacks  burpees with DB8
2.  Atlas Twist
3. March & Reach
         Repeat 1-2-3
4. Traveling Tire Twist
5. Frog Squat Reach
6. Arc Press Lunge  
         Repeat 4-5-6
7. Hop Overs modify
8. Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11.  Crescent Chair
12. Globe Squatters
          Repeat 10-11-12 as a Brunout

BED AT 11h30 PM

SATURDAY,  January 9th 2016
M&ML come for a while after doing Rocky at St-Hilaire, nice :)

WU 6h45 PM BALLROOM DANCE PRACTICE  at home
10 mins chacha, triple-swing, rumba, fun :)

7h00 PM  Week 3  of Program P90X3 : The Warrior  ~ 30 mins HOME FITNESS with Tony Horton
Gaby does it esay because of tournament tomorrow. I do it with some modifications but it's an honest WO..

P90X3 #5b     The Warrior
1. Plank Sphinx Push Ups  Knees
2. Speed Skater
3. Down Dog Crunches
4. Side Lunge Jump Shot
              30 secs rest
5. Elevator Push Ups - on knees to go lower
6. Double Uppercut , Sprawl
7. Roller Boat
8. One Leg Jump Squats
              30 secs rest
9. Thumbs Up Push Up  knee PUs
10. Elbow, Over The Top, Sprawl
11. Fifer Scissor Twist
12. Warrior Squat Lunges
              30 secs rest
13. Super Burpee - Regular BPs
14. Think Drills
15. Abrinome
16. Spiderman Squats
              30 secs rest
17. Burnout  - down for 3 counts, jump up

BED AT 10h30 PM

Things I have at home gym that I use or that motivate me.

  1. TRX

  2. Steps : 3 platforms with 12 ( x 2 ) raisers

  3. Yoga mats & ~7' x 7' carpeted area

  4. Yoga blocks

  5. Foam Roller

  6. Gliders

  7. Weighted vest

  8. Various Resistance bands & Pole to hang them

  9. Dumbells 3 – 25 lbs

  10. Gloves

  11.  6 & 8 lb hard med balls

  12. Push-up stands (but want non rotating kind)

  13. Jump ropes

  14. Speed Ladder

  15. Grip strengh  hand gripper and physio balls

  16. Water cooler, with glasses

  17. DVD player & 60”  flat screen TV

  18. CD Player / mp3 player & overhead Speakers

  19. 6' Wall mirror ( sliding doors )

  20. Large Chalkboard for program : ie : Spartacus

  21. Pegboard for various programs / clipboards & pencils

  22. Paper logs ( P90X) , web log

  23. DVD Programs : P90X, P90x+, P90X3, Insanity, Turbo 25 etc

  24. DVDs : Zumba, Stretching etc

  25. CDs : Zumba, Dance, etc

  26. Tabata / Spartcus Timer app

  27. Android Tablet for large timer

  28. Android phone for second timer

  29. Ballet bar (outside or sofa)

  30. Stability Swiss balls ( 2 )

  31. Pull-up bar ( outside or door bar)

  32. Heart Rate monitor

  33. Motivational Frame (changing  pictures of hiking in Alps)

  34. Motivational Frames : Fencing / 3D map of White Mountains

  35. Ceiling fan

  36. Second Ceiling fan with timer ( in bathroom closeby )

  37. Floor Fan

  38. Dehumidifier in summer / humidifier in winter

  39. Window

  40.  ~18’ x 12’ room to move, 40’ to run

  41. Outdoor tires circuit (not used yet but now have 8 tires)

  42. Outdoor Slack Line

  43.  Bicycle Trainer & Bicycle / wireless headphones

  44. iPod with various  HIIT programs

  45. Clip-on beat metronome for jogging

  46. Nearby bathroom, shower and landry room

  47. Gel Ice Packs ( just in case )

  48. Dip bars ( outside parrallel bars or inside stools )

  49. Partner !!! ( thanks Gaby! )

  

Maybe Some day  :

  1. Dynamax soft Medicine  ( 10 lbs? )

  2. Bossu

  3. Kettlebell

  4. Elliptical trainer

  5. Punching bag (GG)

  6. Push-up stands (simple ones)

  7. Cones

SUNDAY, January 10th  2016
Gaby is at Volleyball Tournament

9h03 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 53 mins  + / AveHR  135  81% / MaxHR  155  93%  / 526 cals / 35 % fat / 39 mins InZone (75%+)
 First class of 2016, good.

Aches & Pains my right knee is acting up and my 2 shoulders hurt , maybe from yesterday's WOs

8h00 PM BALLROOM DANCE PRACTICE  at home
45 mins  slow waltz, chacha, triple-swing, samba

Planned BED AT 10h30 PM

MONDAY,  January 11th  2016
Buy Zumba Capris at WalMart... I really need to loose 10 lbs..

4h33 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
47 mins  / AveHR  129  78% / MaxHR  160  96%  / 435 cals / 35 % fat / 28 mins InZone (75%+)
 ( week 2 of 2 since they have to start a new set on the 19th ) goes better than last week.

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 48 mins  + / AveHR  132 80% / MaxHR  160  96%  / 457 cals / 35 % fat / 34 mins InZone (75%+)
 Main course : ( week 2 of 4, he doesn't care about the 19th ) very difficult much harder than last week and I don't know why.
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : jump squat out next square, touch floor / jump in next square
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms.   doubled
Mats : Push-ups better than last week
Abs : Crunchs better than last week
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : Quick lateral left-right in each square
 Elastics :biceps
 Gliders : Plank  with mountain climbers
 Abs : Xs with straight legs
8 times 20 secs / 10 secs
TABATA  alternating Around the World Planks and Burpees

BED AT 9h30 PM

TUESDAY, January 12th  2016
Gaby reserves 3 nights at Parc National du Bic for later this winter.

11h00 PM Week 4 of Program P90X3 :  Dynamix  ~ 30 mins HOME FITNESS with Tony Horton
Relaxed but have major DOMS from yesterday / with Gaby

P90X3 #6b     Dynamix
1. Leg Lift
2. Adductor Lift 
3. Horse Step
4. Forearm Plank
5. Glute Lift R, then L
6 Scorpion - real bad
7. Shoulder Stretch
8. Ham-Hip rocker
9. Groiners
10. Pigeon 
11. Lunge Push-ups
12 Polka Stretch 
13. Hip Circles
14. Polka Plus
15. Double Knee Pulls
16. Front to Back Lunges
17. Double Quad Stretch
18. Glide Lunge
19. Tin Man Zombie
20. Gulte Rocker
21. Double Knee Pull
22. Double Pigeon Pull
23. Spinal twist
24. Fifer Scissor Stretch
25. Marching Bridge
26. Farrthing Stretch
27. Side Banana, R
28. Superman
29. Side Banana, L

BED AT 10h00 0M

WEDNESDAY,  January 13th  2016

4h21 CARDIO ENDURANCE : just to get back into the game / light intervals
 60 mins  I don't have my HR monitor but like last week just longerAveHR  125  75% / MaxHR  138  83%  

Precor  EFX 576i

5h32 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 47 mins  + / AveHR  132 80% / MaxHR  156  94%  / 455 cals / 35 % fat / 35 mins InZone (75%+)
 Main course : ( week 2 of 4 ) NO HR monitor but like last week.. / HM from work is in class for the first time!
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : jump squat out next square, touch floor / jump in next square
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms.   doubled
Mats : Push-ups
Abs : 1/2 Sit-ups
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : Quick lateral left-right in each square
 Elastics :biceps
 Gliders : Plank  with mountain climbers
 Abs : Xs with straight legs
8 times 20 secs / 10 secs
TABATA  Alternate hand-knee Planks and Burpees  I do all Burpees but have tired arms in planks

BED AT 10h00 PM

THURSDAY,  January 14th  2016

7h15 PM VOLLEYBALL with Gabriel at EURÉKA school : 
arrive late because we go back home to get Gaby's wallet. we're 11.. only play 'til 9h10.. most have had enough. I'm tired from yesterday so actually it's ok.

BED AT 11 h30 PM

FRIDAY,   January 15h  2016
Aches & Pains at noon start Volatren 5% on my lower back right side

1h30 PM Week 4 of  Program P90X3 : Pilates  ~ 30 mins HOME FITNESS with Tony Horton
Pilates was on the schedule for yesterday but I'm doing it is because I need it and  it gives me an excuse not to do Yoga at the G's Party tomorrow lol

P90X3 #3a          Pilates
1. Hundreds
2. Single Leg Stretch 
3. Double Leg Stretch 
4. Peter's Bridge
5. Teaser
6. V rocker 
7. Bridge Lifts 
8. Scissor Ball
9. Bicycle
10. Hip circles
11. Floating Cobra
12. The Swimmer - The Flutter - The Bad Attitude
13. Saw
14. Alphabet Soup
15. Scissor Side plank
16. Sphinx Flag
17. Clam Killer
18. T's T
19. Scissor Roller
20 Pretzels

2h30 PM  Week 4  of Program P90X3 : #1b  CVX  ~ 30 mins HOME FITNESS with Tony Horton
I wasn't sure I'd do this one today but feeling good after the Pilates so might as well but do it low impact and modify alot of the exercises because my upper back has major DOMS, I don't really know from what.

P90X3    #1b    CVX
1.  Press Jacks  burpees with DB8
2.  Atlas Twist
3. March & Reach
         Repeat 1-2-3
4. Traveling Tire Twist
5. Frog Squat Reach
6. Arc Press Lunge  
         Repeat 4-5-6
7. Hop Overs modify
8. Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11.  Crescent Chair
12. Globe Squatters
          Repeat 10-11-12 as a Brunout

PLANNING : I might not do the 4th week of Cardio-Militaires .. but don't know what I'd do instead

planned BUT NO 8h00 PM BALLROOM DANCE PRACTICE  at home
45 mins  slow waltz, chacha, triple-swing, samba

BED AT 11h30 PM

Party with Guénette family

SUNDAY, January 17th  2016

9h03 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 54 mins  + / AveHR  133  80% / MaxHR  156   94%  / 517 cals / 35 % fat / 39 mins InZone (75%+)
 Feeling good.

8h00 PM   P90X  — OFF PROGRAM   # 06 Kenpo X ~ HOME FITNESS with Tony Horton
43mins +  / AveHR  123 74% / MaxHR  147  88%  / 223 cals / 45 % fat / 19 mins InZone (75%+) 
Avec Gabriel. qui dit que ça fait du bien :) moi je dis que ça fait du bien de revenir à la base parfois.

#06 Kenpo X
Saunders stretch cycle

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 — 8 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 4h00 PM BALLROOM DANCE PRACTICE  at home
45 mins  slow waltz, chacha, triple-swing, samba

 BED AT 10h30 PM

MONDAY,  January 18th  2016

4h34 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
50 mins  / AveHR  125  75% / MaxHR  153  92%  / 437 cals / 40 % fat / 27 mins InZone (75%+)

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 43 mins  + / AveHR  132 80% / MaxHR  156  94%  / 399 cals / 32 % fat / 34 mins InZone (75%+)
 Main course : ( week 3 of 4 ) It's still the 2nd Speed ladder exercise that kills me
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : jump squat out next square, touch floor / jump in next square
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms.   doubled
Mats : Push-ups 30 on first round then 15-15knees and lastly 15.
Abs : Crunchs better than last week
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : Quick lateral left-right in each square Off ladder during 2nd round
 Elastics :biceps
 Gliders : Plank  with mountain climbers
 Abs : Xs with straight legs going well
8 times 20 secs / 10 secs
TABATA  alternating Twisting Mt-climber Planks and running on the spot

BED AT 10h00 PM

TUESDAY,  January 19th  2016
Gabriel has reunion at his union for a vote so we don't dance

20h15 Week 5 of Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
I just feel like my legs were in cement. modify the exercises.. not a great WO, but it was the best I could do.

P90X3 #2b    Triometrics
1. Calf Raise Squats
2. The Duper Skater - balance
3. Frog Jumps
4. Warrior 3 Squats - balance
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat - balance
10. Slater Squat 
11. Duper 2 - balance
12. Jack Squats
13. Hell's Chair
14.  Kablam - Chair and Back Lunge
15. Burnout - 30 secs - side jumps

 BED AT 10h30 PM

WEDNESDAY,  January 20th  2016

planned 4h21 CARDIO ENDURANCE : But I forgot my iPod with intervals music

4h35 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
 49 mins  + / AveHR  137 83% / MaxHR  160  96%  / 497 cals / 35 % fat / 42 mins InZone (75%+)  

5h32 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 44 mins  + / AveHR  132 80% / MaxHR  153  92%  / 422 cals / 35 % fat / 31 mins InZone (75%+)
 Main course : ( week 3 of 4 ) The Bossu burpees are easier than Plank mountain Climbers with Gliders.
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : jump squat out next square, touch floor / jump in next square
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms.   doubled
Mats : Push-ups
Bossu Abs : 1/2 Sit-ups
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : Quick lateral left-right in each square
 Elastics :biceps
 Bossu: Burpees with développés holding Bossu above head
 Abs : Xs with straight legs
8 times 20 secs / 10 secs
TABATA   alternating Twisting Mt-climber Planks and running on the spot

planned BED AT 10h00 PM

THURSDAY,  January 21st  2016

7h15 PM VOLLEYBALL with Gabriel at EURÉKA school : 
I hate it when someone steels my turn and doesn't say he's sorry.. A

BED AT 11 h30 PM

FRIDAY,  January 22nd  2016

2h30 PM Week 5 of Program  P90X3 : Incinerator ~ HOME FITNESS with Tony Horton  30 mins
Have trouble starting this today. At the last minute I think of doing the P90X3 : Cold Start Warm-up before and it helps alot. But there's a DB 5 that we lost somewhere about 2 weeks ago.. how can we lose a DB in our basement??? find it in the accessories basket.. lol / Gaby does the WO later.
 

P90X3 #4a     Incinerator
1. Renegade Row
2. Pull-Ups
3. Floor Flys
4. Push-ups
5. Rocket Launcher Row
6. Chin-ups
7. "A" Press
8. Military Push-Ups
9. Monkey Pump
10. Pike Press
11. Pterodactyl Flys
12 Flipper
13. Popeye Hammer Curls 
14. Kneeler Curls
15. Hail to the Chief
16. Skyfers
17. Arm and Hammer
18. Rocket Launcher Kickbacks

DIET : 145 lbs.. that's down 2 .. nice, but it was difficult not to eat too much all day.

BED AT 9h30 PM ! so that I don't snack..

SATURDAY, January 23rd  2016
Gaby is preparing my birthday supper, I asked for good stuff, but will have to take care not to eat too much ..Manou arrives after lunch but has work to do.

10h30 AM Week 5 of Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
about time I did this again :)
 

P90X3 #5a           MMX
30 secs rest between rounds.

Round One   **Change Lead at 30 seconds
1. High and Low Jab/Cross
2. Hook/Uppercut/Front Knee
3. Triple Jab/ Cross/ Back Knee
4. Hook Elbow/Down Elbow

Round Two   **Change Lead at 30 seconds
1. Jab/Over The top Elbow/ Crescent Kick
2. Superman Punch/4-Punch Scramble/Sprawl
3. Lead Uppercut/Hook Elbow/ Snap Kick
4. Sprawl/Power Knees/ Hook and Upper Elbow

Round Three   **Change Lead at 30 seconds
1. Upper Back elbow/Hook Elbow/ Back Kick
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl
3. Push Kick/ Snap Kick
4. Hook/Uppercut/Hook/ Uppercut/Sprawl

Round Four   **Change Lead at 30 seconds
1. Frt Leg Check/Frt Snap Kick/ Superman Punch
2. Jab/Cross/Sprawl/Scramble
3.Jab/Cross/Hook Elbow/ Over the Top Elbow
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut
5, Burnout (Punch and Sprawl)

DIET Birthday supper by Gaby :  (my choice)

planned BED AT 10h00 PM