|
TUESDAY,
March 1st
2016
CAR TRIP departure at 7h45 AM
10h00 to
12h00 : Stop at Bernard & Céline's in Québec Cigy for Brunch .. ce n'est
pas un bed & breakfast, mais un Diner et Draps! car Gaby a oublié les draps
à la maison et on emprunte un ensemble de Céline!
Parc National du Bic
Yurt # 8 —
c'est Yourte en français
Temperature :
With Gabriel
 |
|
The receptionist gives us alot of information but forgets to give
us the key to the Yurt! Gaby goes back to get the keys. I phone
the emergency # when I realise that the reception must be closed
since it's after 4 pm. I' m not dressed for waitning outside.
|
|
We help out a
family by welcoming the mother with her 2-4-6 year olds to wait
and warm up in our yurt while the father makes sure that the
strong propane smell isn't dangerous in their yurt |
|
 |
high tide just behind the yurt |
planned : BED AT 9h30 PM
Parc National du Bic, Yourte #8
|
|
WEDNESDAY, March
2nd 2016
Parc National du Bic
Temperature :
With Gabriel
| While I'm at
the Outhouse, Gaby walks out of the yurt to empty grey water, door locks.
he has no tuque or gloves, the cell phones are in the yurt |
SNOWSHOEING
 |
Above : in 2006 I wrote
"commonly called "mousse de Cariboo" (Cariboo moss) " but actually I'm
not sure anymore.. It's more like (Usnea Longissima) .. Beard Moss
Left : In the afternoon we
go for a ss-hike. It's been snowing since the morning but not very
windy. |
7h00 PM P90X ~ HOME
FITNESS
with Tony Horton —
Off-Program # 07 Stretching
| #07 Stretch |
1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths
|
18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch |
BED AT 9h30 PM
Parc National du Bic, Yourte
#8
| Fire dies out
around 4 am. Gaby doesn't wear his tuque and is very cold. but we
warm up together. |
|
|
THURSDAY,
March 3rd
2016
Parc National du Bic
Temperature :
With Gabriel
SNOWSHOEING or not.. or
yes.. or no.. ok yes..
|
Gaby's warmest mittens and coat are in his backpack while he has touble
attadching his snowshoes and it's really cold at the small parcking lot
on the side of the road. / We decide not to do the hike since it starts
(and ends) with and unprotected area. Gaby has frozen fingers even with
the "Hand-Warmers" |
|
|
|
Gaby
helps the guy from yurt 6 boost his car, the guy inturn boosts someone
elses car.. I'm glad our's was good. |
|
Gaby looses his glasses in the snow near the bridge going back to
the yurt. |
|
Low tide, walking
on the bay. These are not Cairns, these are naturally occuring "bumps"
because of a rock or "bump" in the ground that freezes over again and
again with the tide going in and out.
Going for this snowshoe
walk actually "saved the day" after this morining's "no-go" and Gaby
loosing his Glasses. Besides being beautiful the sun is just at the
right hight for great pictures. |
 |
planned : BED AT 9h30 PM
Parc National du Bic, Yourte
#8
|
|
FRIDAY, March
4th 2016
Parc National du Bic
Temperature : -
With Gabriel /
ND is a collegue from work, and in Yurt 7 is one of
his good friends, Michaël, his spouse their 4 boys. ! Gaby has seen him at
volleyball last year on Mondays on ND's team. Yup, the world is small lol
|
Gaby's glasses are found but they only call us when we're already 10
mins away. They could have given them back when we were at the
administration to leave our coordinates in case they find them! |
CAR TRIP HOME
Google says
4h46 mins
planned : BED AT 9h30 PM
|
|
Nicole Pelletier Guénette's funeral. Gaby's boss DW is there at the wake
and the Funeral. We stay until 6h00 PM to talk with the others. |
| SUNDAY,
March 6th 2016
9h05 ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
55 mins + / AveHR 133
80%
/ MaxHR 156 94%
/ 533 cals / 35 % fat / 44 mins InZone
(75%+)
Feeling good. Lots of arms up and it's not
easy but goes well..
7h30 PM P90X ~ HOME
FITNESS With Tony Horton —
Off-Program # 07 Stretching
| #07 Stretch |
1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths
|
18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch |
planned BED AT 10h30 PM |
MONDAY,
March 7th
2016
I'm
on leave, so is Gaby.
4h34 BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
52mins / AveHR
124 75%
/ MaxHR 160 96%
/ 499 cals / 40 % fat / 25 mins InZone
(75%+)
(Week 2 of 3) maybe some slight changes but don't really remember where
|
Block 1 )
Warm-Up |
|
V-Step - Power Squat Coin
Step Touch – Pony
Step Touch en L – L
Talon Fesses SSD – SSD (simple simple double) |
|
Block 2 ) 8-6-4-2 (DB8s) |
|
Fente arrière statique jambe droite
Airplane jambe droite
Fente arrière statique jambe gauche
Airplane jambe gauche |
|
Block 3 ) Drill 2 |
|
Jab
Cross Jack
1x8 Squat -> Squat Touch -> Squat Sauté
1x8 Fentes basses -> Burpees -> Burpees
2x8 Jumping Jack -> ¼ Turn Squat -> ½ Turn Squat |
|
Block 4 )
Bad Blood |
|
Fente latérale
Fente + cross
Down Dog
Fente statique
Dead lift
Down Dog
Fente statique |
|
Block 5 )
Slide Down de Squat 2 x |
|
10x squat abduction
8x squat kick devant
6x squat sauté
4x squat 1 jambe
2x squat étoile |
|
Block 6 )
Slide Down de Cardio 3 x |
|
10x Burpees
8x planche mountain climber
6x high knees
4x ski
2x jumping jacks |
|
Block 7 )
Habits ( DBs ) |
|
Fente OH
Squat Press
Oblique slow / fast
Swing
Combination plank
Star
Combination plank |
|
Block 8 )
6-5-4-3-2-1 (elastics, mat) 3x |
|
Abdo
Hip raisers
Abduction |
|
Block 9 )
Progression 30/30 |
|
2 jumps forward / high kness back
Squat ouvre / ferme
Fentes alternées sautées
Planche / Planche Jack |
5h34
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
48 mins + / AveHR 131
79%
/ MaxHR 152 92%
/ 452 cals / 35 % fat / 34 mins InZone
(75%+)
Main course : ( week
6 of 4 !! )
some changes in order of exercises and in tabata but all in all "same ol' stuff".
very disapointed
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
on step :
V-ups or in-and-outs
Speed Ladder :
diagonal 1-2-3-tap
Mats :
Static Row
Floor :
Arnold Press with high heels
DB10s
|
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
on step
:
lying on back ,
elbows close to body, press BB 12 kg
Speed Ladder : 2 feet jump forward 2, back 1
Elastic :
Plank with alternating hand
extentions
Floor :
squat
- squat - jump |
|
8 times 20 secs / 10 secs |
|
TABATA
alternating elbow/hand
planks and
mountain climbers with Gliders |
BED AT 10h30 PM
|
Not feeling well. Waaaay tooo tired.
THURSDAY, March
10th
2016
very big week at work although only
three days.. tired again
7h00
PM VOLLEYBALL with Gabriel
at EURÉKA school
:
Still tired but ok
BED
AT 11 h30 PM
|
|
FRIDAY,
March 11th
2016
1h30
PM
P90X ~ HOME
FITNESS
with Tony Horton
—
OFF PROGRAM
# 06 Kenpo X
43mins + / AveHR
123 74%
/ MaxHR 147 88%
/ 223 cals / 45 % fat / 19 mins InZone
(75%+)
an honest WO. but my back hurt last night, and later today.. not
during the WO..
| #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 |
BED
AT 11h15 PM
|
|
SATURDAY,
March
12th
2016
will meet N.M. on Wednesday for the
first time for diet aid
M+2 comme for afternoon until about 10h30 pm
4h21
PM
JOGGING
FROM HOME
— Try-out level : 2 x 2 blocks +
to park and back
M+ 2 are outside with Gaby and I'm proud to still go for my first Run of the
year. I didn't push it.. but it's my first time in a long time.// It was
good tu run with my glasses instead of contact lenses cause I can see my HR
monitor clearly. With my contacts I'd need to put on reading glasses !
Aches & Pains : Last night my lower back hurt alot, so I take two Robax
pills before going to bed. Sleep real well.
BED AT 9h30 PM but in DST it would be
10h30.. so I'm just getting ready
|
SUNDAY,
March 13th 2016
Daylight Saving Time starts today
Albi comes for coffee in the afternoon
9h01 AM ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
Emilie L
53 mins + / AveHR 134
81%
/ MaxHR 153 92%
/ 522 cals / 35 % fat / 41 mins InZone
(75%+)
Feeling good. Even though it's the first day
of DST.
7h20 PM P90X ~ HOME
FITNESS With Tony Horton —
Off-Program # 07 Stretching
| #07 Stretch |
1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths
|
18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch |
BED AT 10h30 PM |
MONDAY,
March 14th
2016
ACHES & PAINS
DOMS from Friday's
jogging.. I take 2 Advils before gym
4h34 BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
48mins / AveHR
114 69%
/ MaxHR 154 93%
/ 355 cals / 45 % fat / 15 mins InZone
(75%+)
(Week 3 of 3) I think we didn't do the 3rd Block..
|
Block 1 )
Warm-Up |
|
V-Step - Power Squat Coin
Step Touch – Pony
Step Touch en L – L
Talon Fesses SSD – SSD (simple simple double) |
|
Block 2 ) 8-6-4-2 (DB8s) |
|
Fente arrière statique jambe droite
Airplane jambe droite
Fente arrière statique jambe gauche
Airplane jambe gauche |
|
Block 3 ) Drill 2 |
|
Jab
Cross Jack
1x8 Squat -> Squat Touch -> Squat Sauté
1x8 Fentes basses -> Burpees -> Burpees
2x8 Jumping Jack -> ¼ Turn Squat -> ½ Turn Squat |
|
Block 4 )
Bad Blood |
|
Fente latérale
Fente + cross
Down Dog
Fente statique
Dead lift
Down Dog
Fente statique |
|
Block 5 )
Slide Down de Squat 2 x |
|
10x squat abduction
8x squat kick devant
6x squat sauté
4x squat 1 jambe
2x squat étoile |
|
Block 6 )
Slide Down de Cardio 3 x |
|
10x Burpees
8x planche mountain climber
6x high knees
4x ski
2x jumping jacks |
|
Block 7 )
Habits ( DBs ) |
|
Fente OH
Squat Press
Oblique slow / fast
Swing
Combination plank
Star
Combination plank |
|
Block 8 )
6-5-4-3-2-1 (elastics, mat) 3x |
|
Abdo
Hip raisers
Abduction |
|
Block 9 )
Progression 30/30 |
|
2 jumps forward / high knees back
Squat ouvre / ferme
Fentes alternées sautées
Planche / Planche Jack |
5h33
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
49 mins + / AveHR 125
75%
/ MaxHR 151 91%
/ 424 cals / 40 % fat / 28 mins InZone
(75%+)
Main course : ( week 1 of 4 )
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu :
with
10 kg weight : lying on our back, butt lifts. toes pointed on Bossu
Speed Ladder :
1 foot with "talon au fesses"/ 2 feet outside ladder
Barbell :
total 25 kgs
Rows
Mats : Crunch with Russian Twists |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu
:
standing on
Bossu / 3 biceps - 3 triceps (with DB 10s.. maybe 12s next time)
Speed Ladder : criss-cross forwards (quite cardio for those who do it well)
Floor :
Burpees
Floor :
squat
- squat - jump |
|
8 times 20 secs / 10 secs |
|
TABATA
alternating Running with L & R ext.on call
and
external
rotation with PUs |
BED AT 10h00 PM
|
|
TUESDAY,
March
15th 2016
7h15
PM
JOGGING
FROM HOME
— Try-again level : 2 x 2 blocks +
1 x 1 block
OK
BED AT 10h30 PM
|
| WEDNESDAY,
March
16th 2016
DIET
|
N.M. last week on
FB |
|
I asked : Bonjour, je "sais" comment
m'entrainer et manger.. mais depuis qq temps je suis totalement
découragée.. je mange trop.. surtout du beurre d'arachide le
soir, et je n'arrive pas à me motiver pour me reprendre en
main.. faites-vous des consultations de motivation?
She answered : Bonjour! Oui bien sûr!
Encadrement à intervalles que l'on détermine ensemble |
|
But well that's not
at all what I got, I think she hadn't really read my question.
|
4h20 STRETCHING : 5 mins WU on rower and
45
mins Stretching / This is good :) but need to bring a plan
5h32
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
47 mins + / AveHR 126
76%
/ MaxHR 153 92%
/ 412 cals / 35 % fat / 29 mins InZone
(75%+)
Main course : ( week 1 of 4 )
First block felt like a WU! not the same when it's the first ca rdio class / Yan
adds PUs to the external rotation in the tabatas.. the way I did them on monday
and says I inspired him to do it . I feel good about him saying it .
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu :
with
10 kg weight : lying on our back, butt lifts. toes pointed on Bossu
Speed Ladder :
1 foot with "talon au fesses"/ 2 feet outside ladder
Barbell :
total 30 kgs
Rows
Mats : Crunch with Russian Twists 10 kg |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu
:
standing on Bossu /
3 biceps - 3 triceps DB12s.. ( I do 4-4)
Speed Ladder : criss-cross forwards (quite cardio for those who do it well)
Floor :
Burpees
Floor :
squat
- squat - jump |
|
8 times 20 secs / 10 secs |
|
TABATA
alternating Running with L & R ext.on call
and
external
rotation with PUs |
DIET
|
I decide that if I'm
too tired to prepare a proper supper...
I have to go take a nap. |
Today,
when I get home, instead of bindging out on peanut butter I took a 10 mins nap
and I was OK!
BED AT 10h00 PM
|
| THURSDAY, March
17th
2016
7h00
PM VOLLEYBALL with Gabriel
at EURÉKA school / Play 'til 9h20
10 for most of the time. It's the first time that I really
don't feel like playing 'til the end, but we're only 8 at the end so I figure
I'd do my share. Other times when I feel like playing, I'm really glad if
someone stays for another game or two.
Aches & Pains : both my hands (grip fingers) hurt from yesterday's "Barbell :
total 30 kgs
Rows". I hate using the Body pump barbells, they
are so skimpy, but my grip should get better.
BED AT 10 h45 PM
|
|
FRIDAY,
March
18th 2016
2h19
PM
JOGGING
FROM HOME
— 2 x 2 blocks + to P & back
It's just 3°C and windy on DGP. Very difficult, I feel like my legs
were in cement, and my ears in ice. but the rest was OK and I'm glad I did
it.
7h20 PM P90X ~ HOME
FITNESS With Tony
Horton —
Off-Program # 07 Stretching
| #07 Stretch |
1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths
|
18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch |
DIET
147 lbs. Start paper
logging what I eat.
BED AT 9h30 PM
|
Gaby is at Enfant Soleil Volley Tournament. they make the finals.
I try to stretch (twist) my hands outwards to have less trouble with the BB
rows in Cardio Militaire.
| SUNDAY,
March 20th 2016
9h06 AM ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
Emilie L
52 mins + / AveHR 132
80%
/ MaxHR 152 92%
/ 522 cals / 40 % fat / 40 mins InZone
(75%+)
pretty much the same as last week. feels
good. No zumba next week because of Easter.
8h10 PM P90X ~ HOME
FITNESS With Tony Horton —
Off-Program # 07 Stretching
| #07 Stretch |
1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths
|
18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch |
BED AT 10h30 PM but wake up for
a few minutes too many times |
MONDAY,
March 21st
2016
Very big day at work.
4h35 BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
48mins / AveHR
137 83%
/ MaxHR 156 94%
/ 485 cals / 30 % fat / 40 mins InZone
(75%+)
(Week 1 of 3) Alternating Steps with BW fitness.. all kinds of stuff
5h32
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
46 mins + / AveHR 124
75%
/ MaxHR 148 89%
/ 389 cals / 40 % fat / 26 mins InZone
(75%+)
Main course : ( week 2 of 4 )
tired
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu :
with
10 kg weight : lying on our back, butt lifts. toes pointed on Bossu
Speed Ladder :
1 foot with "talon au fesses"/ 2 feet outside ladder
Barbell :
total 25 kgs
Rows
Mats : Crunch with Russian Twists |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu
:
standing on
Bossu / 3 biceps - 3 triceps (with DB 10s.. maybe 12s next time)
Speed Ladder : criss-cross forwards (quite cardio for those who do it well)
Floor :
Burpees
Floor :
squat
- squat - jump |
|
8 times 20 secs / 10 secs |
|
TABATA
alternating Running with L & R ext.on call
and
external
rotation with PUs |
planned BED AT 10h30 PM
|
|
TUESDAY,
March
22nd 2016
JOGGING Was going to go outside, but it was too windy
(for me)
Plan it for tomorrow at the gym, but not sure I'll be brave enough to try it.
7h30
PM
P90X ~ HOME
FITNESS
with Tony Horton
—
OFF PROGRAM
# 06 Kenpo X
43mins + / AveHR
123 74%
/ MaxHR 147 88%
/ 223 cals / 45 % fat / 19 mins InZone
(75%+)
with
Gabriel, We have to finish with just the exercise list because our DVD player is
bad. / It's been a while since I actually did the Saunders Stretch Cycle .. have
been skipping it, but it felt right to do it today.
| #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 |
BED AT 10h30 PM
|
| WEDNESDAY,
March 23rd 2016
4h20 PM PRECOR 954i
instead of yesterday's planned run
36 mins
/ AveHR
141 85%
/ MaxHR 156
84%
/ 384 cals / 30 % fat / 32 mins InZone
(75%+)
not fast.. varied speeds . about 4 km
5h33
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
43 mins + / AveHR 128
77%
/ MaxHR 155 93%
/ 387 cals / 40 % fat / 28 mins InZone
(75%+)
Main course : ( week 2 of 4 )
My legs felt like in cement because of the jogging just before, but all good.
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu :
with
10 kg weight : lying on our back, butt lifts. toes pointed on Bossu
Speed Ladder :
1 foot with "talon au fesses"/ 2 feet outside ladder
Barbell :
total 30 kgs
Rows
Mats : Crunch with Russian Twists 10 kg |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu
:
standing on Bossu /
3 biceps - 3 triceps DB12s.. ( I do 4-4)
Speed Ladder : criss-cross forwards I
do it backwards like Yan demonstrated, but am the only one
Floor :
Burpees
Floor :
squat
- squat - jump |
|
8 times 20 secs / 10 secs |
|
TABATA
alternating Running with L & R ext.on call
and
external
rotation with PUs |
BED AT 10h00 PM
|
|
THURSDAY,
March 24th 2016
Slept well but tired.
It wasn't a big day, but the last 2 weeks were and I'll be glad after
March 31st, end of fiscal year.
Don't feel up to going
to Volleyball. Want to get to bed at a regular hour. but later sort of
regret it and do Tabatas
7h30
PM HOMEFITNESS - STEPS WORKOUT ~ 8 rounds of TABATA
~ 44 mins /
As usual Xoom as timer with
TABATA APP. and my phone to time the 2 mins pauses. Steps at 10"
/ OTHER STEPS at 12". routine on Blackboard, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel .
note : #6: Dips and DB Triceps
were the hardest. or at least they surprised me more than the
burpees. anyways.. at the gym we always do 2 exercises per round
of tabata, and I wasn't sure if I could still do straight Tabatas.
I guess I can. but I think that even changing sides is sort of "cheating"
LOL
| Each exercise done 8 x 20 secs /10 secs
rests / 2 mins between rounds |
| 1 |
Touch step
/ alternate L & R / Steps at 10" |
| 2 |
Burpees |
| 3 |
10" Step-ups / purple band diag & lateral shoulder blade star
drill |
| 4 |
Squat and
biceps / 2 x DB12s / 6 x DB8s |
| 5 |
Pneus rapides
/ Steps at 10" |
| 6 |
4 x 12" Dips / 4 x DB 8s Triceps |
| 7 |
High-knee / touch floor
/ alternate L & R / Steps at 10" |
| 8 |
1 leg squat / abduction latérale
/ Steps at 10" |
BED AT 10h30
|
DIET : 146 lbs
M+5 for Easter Lunch. have an Egg hunt. MLB +2 leave at 3PM,
Manou + 2 after building up the Playmobile Castle, leave at about 9h30.
|
SUNDAY,
March 27th 2016
Mont Saint-Hilaire
HIKING start 10:15 am
TEMP : 5°C and sunny
ROCKY RED
up 'n down don't wear my HR monitor
With Gabriel, First
hike of the season. Wear spikes but there are quite a few muddy parts, mostly
coming down. We see an Owl, Chouette Rayée and lots of trees chewed down my
beavers near the lake.
BED AT 10h30 PM
|
MONDAY,
March 28th
2016
Easter Monday.
ACHES
7 PAINS Had a
lower back ache all night and morning. no idea why.
4h42 BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
48mins / AveHR
137 83%
/ MaxHR 156 94%
/ 485 cals / 30 % fat / 40 mins InZone
(75%+)
40 mins + / AveHR 130
78%
/ MaxHR 154 93%
/ 369 cals / 40 % fat / 32 mins InZone
(75%+)
(Week 2 of 3) Alternating Steps with BW fitness.. all kinds of stuff
// I arrive late. miss the WU
5h31
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
40 mins + TABATA + / AveHR 125
75%
/ MaxHR 147 89%
/ 343 cals / 40 % fat / 26 mins InZone
(75%+)
Main course : ( week 3 of 4 ) tired
but it goes quite well considering my lower back was bad this AM
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu :
with
10 kg weight : lying on our back, butt lifts. toes pointed on Bossu
Speed Ladder :
1 foot with "talon au fesses"/ 2 feet outside ladder
Barbell :
total 30 kgs
Rows
Mats : Crunch with Russian Twists 10kg |
|
explanations / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Bossu
:
standing on
Bossu / 3 biceps - 3 triceps (with DB 12s next time)
Speed Ladder : criss-cross forwards (quite cardio for those who do it well)
Floor :
Burpees
Floor :
squat
- squat - jump |
|
8 times 20 secs / 10 secs |
|
TABATA
alternating Running
and
external
rotation with PUs |
planned BED AT 10h30 PM
|
|
TUESDAY,
March
29th 2016
JOGGING Still cold outside,
maybe I'll wait a few weeks..
7h30
PM
P90X ~ HOME
FITNESS
with Tony Horton
—
OFF PROGRAM
# 06 Kenpo X
Reading Interesting
|
Robertson Training Systems /
HICT
High Intensity Continuous Training |
|
"If you want an awesome conditioning tool that will
build endurance capacity in your fast twitch fibers, then HICT would
make a great addition to your programming." |
|
In the Video, for step-ups
MR counts Up-fast / down-2-3.. and changes legs, but below it says 3-5
secs. I guess it's because by alternating legs, it gives time for the
muscle to relax completely. |
-
Methods you can use include: Step-ups,
spin bike, versaclimber, Prowler pulling, etc.
-
Make sure that each rep is fast and/or explosive.
If it starts getting slow and sloppy, shut it down.
-
Perform a rep, and then take a 3-5 second break
before your next repetition. Ensure that quality is high.
-
Stay below your anaerobic threshold while
utilizing this method. We’ll often throw a heart rate monitor on our
athletes to make sure they’re doing it right.
-
We’ve used as little as seven minutes per set,
and for our well conditioned/elite athletes, we’ll go as long as 20
minutes. The norm is two to three sets, but again, cater this to the
athlete standing in front of you.
-
Last but not least, get ready to sweat! I’m not
sure any conditioning method makes you sweat more than HICT.
|
- Never cross over your aneorobic state.
|
BED AT 10h30 PM
|
|
WEDNESDAY,
March
30th 2016
Stay home from work.
don't feel well but by PM feel better and do some small
stuff around the house.. paint retouches, cleaning etc.
7h30 PM
P90X+
~ HOME FITNESS
with Tony Horton —
OFF-Program
#
02+
Kenpo Cardio +
With new DVD Player
| P90X+
#02+
Kenpo Cardio+ |
| Warm-up replace
with HITC 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 or 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 or break — 60
sec
** repeat 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 or break — 60
sec
**
repeat 11 to 15
cool-down & stretch |
BED AT 10h30 PM
|
| THURSDAY, March
31st
2016
7h00
PM VOLLEYBALL with Gabriel
at EURÉKA school / Play 'til 10h00
We're 12 most of the time but play 4 vs 3 at the end,
including Laurent and Mike. It's a good evening.
BED AT 11 h45 PM
|
|
