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SATURDAY,  April 2nd  2016

8h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style IN-LINE Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. THREE Steps IN-LINE at  8" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX for push-ups and DB 12s for TricepsDips and SWISS BALL for butt-lifts. Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets.

SPARTACUS  IN-LINE  1 min each / 15 secs rest /  Do the whole thing 3 times / 2 mins between rounds
1 Step-ups L&R
2 Traverses
3 power Squats
4 DB12s Triceps
5 Skaters
6 TRX Push-ups
7 Pneus rapides
8 Jump squats L&R
9 Butt lifts Swiss Ball
10 Corners

 

3 steps in-line at 8": I have to keep my weight on my toes to move forward and that is very good for sports like volleyball where you have to be more on your toes.


BED AT 10h30 PM

SUNDAY,  April 3rd 2016

9h03 AM ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre Nathalie Archambault
 53 mins  + / AveHR  135  81% / MaxHR  159  96%  / 524 cals / 35 % fat / 46 mins InZone (75%+)
 Feel well and had fun.

8h10 PM P90X  ~ HOME FITNESS With Tony Horton — Off-Program  # 07 Stretching
 57 mins+

#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,  April 4th 2016 .

ACHES & PAINS Had a lower back ache at night and when I get up in the moring.

4h33 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre 
48 mins  + / AveHR  131 79% / MaxHR  157  95%  / 452 cals / 40 % fat / 36 mins InZone (75%+)
(Week  3 of 3) Alternating Steps with BW fitness.. all kinds of stuff 

5h32 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 46 mins  +  / AveHR  127 77% / MaxHR  151  91%  / 404 cals / 40 % fat / 29 mins InZone (75%+)
 Main course : ( week 4 of 4  ) actually feeling quite 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 (with DB 12s )
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

WEDNESDAY,  April 6th 2016

4h20 PM WU on Rowing Machine 10 mins
4h30 PM  Stretching  45 mins

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 43 mins  + / AveHR  126 76% / MaxHR  156  94%  / 379 cals / 35 % fat / 25 mins InZone (75%+)
 Main course : ( week 4 of 4  ) A little sleepy but ok.
 

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, April 7th 2016

7h00 PM VOLLEYBALL with Gabriel at EURษKA school / Play 'til 9h45
We're 12 then 13, then 9 and finaly 4 vs 4 at the end, including Laurent, Benoit and Mike. Gaby says I move alot more than before. thanks sooo much Gaby for encouraging me, luv U :)

BED AT 11 h45 PM

FRIDAY,  April 8th 2016
Empty living room for paint

3h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style IN-LINE Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. THREE Steps IN-LINE at  8" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX for push-ups , two wood stools for Dips and SWISS BALL for butt-lifts. Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets. // Push a step out of in-line to do regular Traverses in 3rd round 'cause I miss them LOL

SPARTACUS  IN-LINE  1 min each / 15 secs rest /  Do the whole thing 3 times / 2 mins between rounds
1 Step-ups L&R
2 Traverses regular in 3rd round
3 Power Squats
4 Triceps Dips
5 Skaters
6 TRX Push-ups
7 Pneus rapides
8 Jump squats L&R
9 Butt lifts Swiss Ball
10 Corners

 

3 steps in-line at 8": I have to keep my weight on my toes to move forwards or sideways.


BED AT 10h30 PM

SUNDAY,  April 10th 2016

9h03 AM ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
55 mins  + / AveHR  129  78% / MaxHR  152  92%  / 499 cals / 45 % fat / 39 mins InZone (75%+)
 Feel well but there's a girl who seemed to want to push me off to the side and I didn't like that.

Gaby paints living room.

We go from 4 to 8 PM to M's. Talk alot about houses.

BED AT 11h30 PM

MONDAY,  April 11th 2016 .
Quite excited all day about the two group classes having new programs

4h33 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre 
49 mins  + / AveHR  129 73% / MaxHR  162  98%  / 450 cals / 35 % fat / 33 mins InZone (75%+)
(Week  1 of 3)

Circuit 1 ) round 1 : 1 min each / round 2 : 1 min each / no rests

1 STEPS criss-cross jumps from sides
2 MATS 1 legged hamstring bridge
3 BANDS resistance run (hold partner back)
4 BOSSU power squat floor to bossu
5 SWISS BALL V-Ups with Swiss Ball
6 DBs squat with militairy press
7 GLIDERS at hands /  spiderman walk

Circuit  2 ) round 1 : 1 min each / round 2 : 30 secs  each / no rests

1 STEPS or STAGE slow step ups
2 MATS bear walk
3 BANDS side to side walk
4 BOSSU abs circles
5 SWISS BALL hamstring curls
6 DBs DB swing
7 GLIDERS at feet / bring feet to hands without bending knees

5h32 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 50 mins  +  / AveHR  128 77% / MaxHR  153  92%  / 450 cals / 40 % fat / 33 mins InZone (75%+)
 Main course : ( week 1 of 4  ) actually feeling quite good!
 

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps : criss-cross jumps from sides
 Mats : Push-ups with rows / DB 10s
 Speed Ladder : 1 foot with "talon au fesses"/ 2 feet outside  ladder: SQUAT: hand touches floor
Bossu : V-sit
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps :  Speed alternating touch steps with bicep curls DB8s
 Floor : Back diagonal-crossing lunge  
 Speed Ladder : lateral high-knee jogging / change sides per rounds
 Bossu : hands on bossu / feet on gliders / 2-legged mountain climbers
8 times 20 secs / 10 secs
TABATA  alternating  "superman with arm extentions"   and  Burpees

BED AT 10h30 PM

WEDNESDAY,  April 13th 2016 .
I'm feeling good about my fitness, but would like to feel just as good about my weight :/

4h25 PM Stretching 46 mins

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 46 mins  +  / AveHR  129 78% / MaxHR  156  94%  / 419 cals / 35 % fat / 28 mins InZone (75%+)
 Main course : ( week 1 of 4  ) We're only 15 so have small teams and can do continuous speed ladder

 

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps : criss-cross jumps from sides : very cardio
 Mats : Push-ups with rows / DB  8s then 12s
 Speed Ladder : 1 foot with "talon au fesses"/ 2 feet outside  ladder - SQUAT: hand touches floor
Bossu : V-sit I have more trouble with this today than on Monday
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps :  Speed alternating touch steps with bicep curls DB8s
 Floor : Back diagonal-crossing lunge
Speed Ladder : continuous lateral high-knee jogging , there and back
 Bossu : hands on bossu with towel helps / feet on gliders / 2-legged mountain climbers
8 times 20 secs / 10 secs
TABATA  alternating  "superman with arm extentions"   and  Burpees

BED AT 10h30 PM

THURSDAY, April 14th 2016

7h00 PM VOLLEYBALL with Gabriel at EURษKA school / Play 'til 9h45
We're 10  then 8. , my serves are strong, but my style is changing, more to the side. I'm not sure it's good but I'll go with it for a while.

BED AT 11 h45 PM

Mostly painting baseboards and electric heaters at floor level.. does this count as stretching?

SATURDAY,  April 16th 2016

7h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style IN-LINE Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. THREE Steps IN-LINE at  8" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX for push-ups , two wood stools for Dips and SWISS BALL for butt-lifts. Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets.

SPARTACUS  IN-LINE  1 min each / 15 secs rest /  Do the whole thing 3 times / 2 mins between rounds
1 Step-ups L&R
2 Traverses
3 Power Squats
4 Triceps Dips on stools
5 Skaters
6 Push-ups 3rd round on knees
7 Pneus rapides
8 Jump squats L&R
9 Butt lifts Swiss Ball
10 Corners

 

3 steps in-line at 8": I have to keep my weight on my toes to move forwards or sideways.


BED AT 10h30 PM

SUNDAY,  April 17th 2016
Gaby is at volleyball tournament.

9h05 AM ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
55 mins  + / AveHR  128  77% / MaxHR  155  93%  / 495 cals / 40 % fat / 38 mins InZone (75%+)
 it's good.

BED AT 10h30 PM

MONDAY,  April 18th 2016 .

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre 
53 mins  + / AveHR  132 80% / MaxHR  154  93%  / 513 cals / 35 % fat / 37 mins InZone (75%+)
(Week  2 of 3)

Circuit 1 ) round 1 : 1 min each / round 2 : 30 secs each / no rests

1 STEPS criss-cross jumps from sides
2 MATS 1 legged hamstring bridge
3 BANDS resistance run (hold partner back)
4 BOSSU power squat floor to bossu
5 SWISS BALL V-Ups with Swiss Ball
6 DBs squat with militairy press
7 GLIDERS at hands /  spiderman walk

Circuit 2 ) round 1 : 1 min each / round 2 : 30 secs each / no rests

1 STEPS or STAGE slow step ups
2 MATS bear walk
3 BANDS side to side walk
4 BOSSU abs circles
5 SWISS BALL hamstring curls
6 DBs DB swing
7 GLIDERS at feet / bring feet to hands without bending knees
Circuit 3 ) round 1 : 1 min each / round 2 : 20 secs each / no rests

1 STEPS Tap steps
2 MATS "le chien" up
3 BANDS walk forwards & back
4 BOSSU Burpees holding Bossu flat side up
5 SWISS BALL Russian twists I use 5 kg weight
6 DBs walking lunges with DB 15s
7 GLIDER 1 foot on glider / slide out , keeping other knee bent

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 44 mins  +  / AveHR  129 79% / MaxHR  202  122%  / 408 cals / 40 % fat / 30 mins InZone (75%+)
 Main course : ( week 2 of 4  ) my lower back hurts a little from FdF but I'm ok , I was worried.
 

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps : criss-cross jumps from sides
 Mats : Push-ups with rows / DB 10s
 Speed Ladder : 1 foot with "talon au fesses"/ 2 feet outside  ladder: SQUAT: hand touches floor
Bossu : V-sit
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps :  Speed alternating touch steps with bicep curls DB8s
 Floor : Back diagonal-crossing lunge   
Speed Ladder : lateral high-knee jogging / change sides per rounds
 Bossu : hands on bossu / feet on gliders / 2-legged mountain climbers
8 times 20 secs / 10 secs
TABATA  alternating  "superman with arm extentions"   and  Burpees

DIET : Start eating "repas congel้s" for suppers

BED AT 10h30 PM

TUESDAY,  April 19th 2016

Shopping Atmosphere

below :  I really needed a new sport bag and this one was on sale for 19$ instead of 34.

above : I bought the hand held small water bottles (2 for 9,99$) for my concentrated Gatoraide. but the one I'm looking for is the GU bottle at the right, I've had and love for years, but now it leaks. note later: MEC has Gu Energy Gel Flasks like I want. /note June 5th.. fine what I want at MEC but from Ultimate Direction, not GU.

above : Black Diamond Pure Chalk — for outdoor workouts on the chin-up bar or parrallel bars, I "think" it should be good.

8h00 PM BALLROOM DANCE PRACTICE   at HOME
60 mins chacha & triple swing
it's good.

BED AT 10h30 PM

WEDNESDAY,  April 20th 2016 .
Big day at work.

4h30 PM  PNF Stretching  45 mins : good WO for what it is. do extra shoulder and grip work.

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 46 mins  +  / AveHR  129 78% / MaxHR  156  94%  / 419 cals / 35 % fat / 28 mins InZone (75%+)
 Main course : ( week 2 of 4  ) We're only 32, but someone joins my group so there's a group with just 7. Yan asks me to change groups and I do after the first round.

 

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps : criss-cross jumps from sides : very cardio
 Mats : Push-ups with rows / DB  8s then 15s
 Speed Ladder : 1 foot with "talon au fesses"/ 2 feet outside  ladder - SQUAT: hand touches floor
Bossu : V-sit
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps :  Speed alternating touch steps with bicep curls DB8s
 Floor : Back diagonal-crossing lunge
Speed Ladder : continuous lateral high-knee jogging , there and back
 Bossu : hands on bossu  / feet on gliders / 2-legged mountain climbers
8 times 20 secs / 10 secs
TABATA  alternating  "superman with arm extentions"   and  Burpees

BED AT 10h30 PM

THURSDAY, April 21st 2016

7h00 PM VOLLEYBALL with Gabriel at EURษKA school / Play 'til
We're only 9 so play alot.

planned BED AT 11 h45 PM

FRIDAY, April 22nd 2016
 prepare kitchen for painting.

3h00 PM off Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
waoh! that went surprisingly well!
 

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)

 

BED AT 10h40 PM M+2 Arrive at 9h20ish


I don't feel well, and don't eat well

I don't feel well, don't go to Zumba and don't eat well, M+2 leave early afternoon.
Supper at "Bernard's" with Albi & Lily

MONDAY,  April 25th 2016 .

4h35 PM BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre 
55 mins  + / AveHR  133 80% / MaxHR  155  93%  / 529 cals / 35 % fat / 39 mins InZone (75%+)
(Week  3 of 3) Roxanne will be absent next week. / goes well considering that I was sick this week-end.

Circuit 1 ) round 1 : 1 min each / round 2 : 30 secs each / no rests

1 STEPS criss-cross jumps from sides
2 MATS 1 legged hamstring bridge
3 BANDS resistance run (hold partner back)
4 BOSSU power squat floor to bossu
5 SWISS BALL V-Ups with Swiss Ball
6 DBs squat with militairy press
7 GLIDERS at hands /  spiderman walk

Circuit 2 ) round 1 : 1 min each / round 2 : 30 secs each / no rests

1 STEPS or STAGE slow step ups
2 MATS bear walk
3 BANDS side to side walk
4 BOSSU abs circles
5 SWISS BALL hamstring curls
6 DBs DB swing
7 GLIDERS at feet / bring feet to hands without bending knees
Circuit 3 ) round 1 : 1 min each / round 2 : 20 secs each / no rests

1 STEPS Tap steps
2 MATS "le chien" up
3 BANDS walk forwards & back
4 BOSSU Burpees holding Bossu flat side up
5 SWISS BALL Russian twists I use 5 kg weight
6 DBs walking lunges with DB 15s
7 GLIDER 1 foot on glider / slide out , keeping other knee bent

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 45 mins  +  / AveHR  126 77% / MaxHR  209  126%  / 406 cals / 40 % fat / 29 mins InZone (75%+)
 Main course : ( week 3 of 4  ) I suggested again (had asked him in october or around there) to Yan to switch blocks since it's week 3 of 4 and this time he does it.
 

45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps :  Speed alternating touch steps with bicep curls DB8s
 Floor : Back diagonal-crossing lunge   
Speed Ladder : lateral high-knee jogging / change sides per rounds
 Bossu : hands on bossu / feet on gliders / 2-legged mountain climbers
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps : criss-cross jumps from sides
 Mats : Push-ups with rows / DB 10s
 Speed Ladder : 1 foot with "talon au fesses"/ 2 feet outside  ladder: SQUAT: hand touches floor
Bossu : V-sit
8 times 20 secs / 10 secs
TABATA  alternating  "superman with arm extentions"   and  Burpees

BED AT 9h45 PM

WEDNESDAY,  April 27th 2016 .

I forgot to recharge my iPod so go to group class instead of doing stretching like I've been doing lately .

4h35 PM Cardio Tae-Boxe ~ GROUP FITNESS with Nathalie Archambault
50 mins  + / AveHR  143 86% / MaxHR  159  96%  / 557 cals / 30 % fat / 48 mins InZone (75%+)
(Week  3 of 3) but first time I do it. //  all Tabatas .Me likey

Each exercise done 8 x 20 secs /10 secs rests / 30 mins between rounds
1 Speed Ball (ballon poires) /  Flashdance jog on spot
2 2 Jabs; 1 kick / Mary Katherines
3 Push-ups on feet / something easy ( I do Push-ups on knees)
4 2 hooks  ? / Jumping Jacks (I do Burpees)
5 Side kick right / Runner's plank (I do Burpees)
6 Side kick left / Burpees
7 2 hooks; 4 esquives / Downhill skiing
8 1 knee; 1 side kick right / Power squats (I do Burpees)
9 1 knee; 1 side kick left / side jumps (I do Burpees)
10 seated rows with band / bicycle
11 crunches / varied planks

5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 42 mins  +  / AveHR  134 81% / MaxHR  207  125%  / 411 cals / 35 % fat / 32 mins InZone (75%+)
 Main course : ( week 3 of 4  ) Definately challenging after giving it all in the previous class :)
 

45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps :  Speed alternating touch steps with bicep curls DB8s
 Floor : Back diagonal-crossing lunge   
Speed Ladder : lateral high-knee jogging / change sides per rounds
 Bossu : hands on bossu / feet on gliders / 2-legged mountain climbers
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
8" Steps : criss-cross jumps from sides
 Mats : Push-ups with rows / DB 15s
 Speed Ladder : 1 foot with "talon au fesses"/ 2 feet outside  ladder: SQUAT: hand touches floor
Bossu : V-sit
8 times 20 secs / 10 secs
TABATA  alternating  "superman with arm extentions"   and  Burpees

BED AT 9h45 PM

THURSDAY, April 28th 2016

7h00 PM VOLLEYBALL with Gabriel at EURษKA school / Play 'til ~9h30
We're 10-8 / I have Major DOMS from yesterday in my pecks and upper back and arms.. considering that I play ok..

BED AT 11 h45 PM

put away painting stuff and do a cardboard mock-up of larger kitchen island we want to install.

when??

DANCE EVENING at ษrabli่re Le Rossignol Ste-Julie

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba, Twist
Right click and save to listen to Dances in bold.

Les Services musicaux MG / Michel Gingras / We have a little trouble finding which room the dance is in. Cit้ C้libataire is in room 1, we're in room 2 and 3 (pic) and a big company party is in room 4. We're also too early, the line dance class (15 mins) is at 7h30. and there isn't really any atmosphere before 8h00. The music is a nice mix. We talk with Richard & Huguette, I hope we meet them again, they seem nice.

Aches & Pains : ?

planned BED AT Midnight