| SATURDAY,
April 30th
2016
Mont
Chauve,
Parc du mont Orford
HIKING start 9 am
TEMP : 10°C and sunny
From Le Cerisier . Via
Le Pékan, that's the Z snowshoe trail, then a bit of #10 and #11 and then go by
"the Vallonier" and around the Mont Chauve loop, west side first
With Gabriel, We wanted to do
Les Crêtes but they weren't open yet..
2h47 mins + / AveHR
110 66%
/ MaxHR 146 88%
/ 1226 cals / 50 % fat / 37 mins InZone
(75%+)
Lunch ~30mins
3h02
mins + / AveHR 102
61%
/ MaxHR 138 83%
/ 1054 cals / 55 % fat / 12 mins InZone
(75%+)
Aches & Pains : I stumble
comming down and hurt my left knee, right tibia, right quad and right
upper right arm. I actually shout out "aie" 4 times and then when I
stop rolling down shout " ça va!" but not loud enough for Gaby to hear
me as he's running back to help me. He actually saw me rolling down 2
of the 4 times. Still have 1,5 hours of hiking back to the car..
It goes "OK" (note on May 5th: what's even worse is that I
hurt my right shoulder.. around the clavicle when I raise my arm.)
We'll see tomorrow about my aches and
pains.
|
This is an old winter map :
the Z trail is now "le Pékan" and part of the Mont Chauve is
missing.. cause we usually start at La Grande Halte which is
also where we start for Les Crêtes. |
 |
 |
BED AT 10h30 PM
|
| SUNDAY,
May 1st 2016
Aches & Pains : Bad in the early
morning and morning. Better in the afternoon
BED AT 10h30 PM |
| MONDAY, May
2nd
2016 .
4h35
PM
BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
Nathalie Archambault
52 mins + / AveHR
133 80%
/ MaxHR 158 95%
/ 529 cals / 35 % fat / 38 mins InZone
(75%+)
(Week x of 3) goes well considering
that I hurt myself this Saturday / some Tabatas alternating abs & cardio
5h33 PM
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
43
mins + / AveHR 135
81%
/ MaxHR 157 95%
/ 430 cals / 35 % fat / 33 mins InZone
(75%+)
Main course : ( week 4
of 4 ) I have alot of trouble when I put my left knee down. but it's
a bruise-ache so it will pass.
|
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 end up doing just PUs because of
my knee
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 10h00 PM
|
| WEDNESDAY, May
4th
2016 .
4h20
PM
STRETCHING ~
Volleyball FITNESS
35 mins from Bob Anderson "Stretching"
|
from Bob
Anderson "Stretching"
|
|
 |
 |
5h33 PM
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
43
mins + / AveHR 135
81%
/ MaxHR 157 95%
/ 430 cals / 35 % fat / 33 mins InZone
(75%+)
Main course : ( week 4
of 4 )
|
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 end up doing just PUs because of
my knee
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 10h00 PM
|
THURSDAY, May
5th
2016
Gabriel goes to get kitchen island bamboo countertop at St-Hyacinthe
Rona after work so arrives late for vb. I don't really feel like going
but go anyways.
7h20
PM VOLLEYBALL with Gabriel
at EURÉKA school / I only play until 8h30
We're 9, and SG plays only passer so I mostly serve and
attack, both actions really hurt my right side in the neck / pecks / shoulder
area so I stop.
Aches & Pains :
My right neck / pecks / shoulder area has been
hurting since Monday, maybe even since I fell on Saturday, but really came out
during Volleyball today.
BED AT 11 h45 PM
|
M+2 for Mothers' Day
| SUNDAY,
May 8th 2016
9h04 AM ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
53 mins + / AveHR 125
75%
/ MaxHR 152 92%
/ 463 cals / 45 % fat / 30 mins InZone
(75%+)
One new song is less cardio
BED AT 10h30 PM |
| MONDAY,
May 9th
2016 .
4h34
PM
BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
55 mins + / AveHR
119 72%
/ MaxHR 157 95%
/ 450 cals / 45 % fat / 25 mins InZone
(75%+)
(Week 1 of 3) Roxanne will be absent next week. / goes well considering
that I was sick this week-end.
|
Block 1 ) |
|
10 Squats
20 But lifts (each side)
30 Alternating front lunge
(each side)
40 "chien" côté (each side)
50 Crunches
50 Squats
40 But lifts (each side)
30 Alternating front lunge (each side)
20 "chien" côté
(each side)
10 Crunches |
|
Block
2 ) |
|
10 Jump rope
20 Skater
30 Jump high
40 Side jump / freeze
50 Jumping jacks
50 Jump rope
40 Skater
30 Jump high
20 Side jump / freeze
10 Jumping jacks |
5h32 PM
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
49
mins + / AveHR 126
76%
/ MaxHR 151 91%
/ 432 cals / 40 % fat / 32 mins InZone
(75%+)
Main course : ( week 1
of 4 )
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Floor
:
Airplane - 5
rows DB10s
5 x 6" hurdles :
jump over with 2 feet
Mats :
5 turn 5 kg steering wheel, then 2 russian twists
Bossu :
flat-up / burpees
with bossu overhead |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Mats
:
Push-ups & Spider climbers
5 x 6" hurdles :
Lateral run
Mats :
plank & turn
Bossu :
flat-up
/ squats for balance |
|
8 times 20 secs / 10 secs |
TABATA
alternating "Spider Glides"
and
Crunches
TABATA
alternating "Xski"
and MaryKatherines |
BED AT 9h45 PM
|
TUESDAY,
May 10th
2016
|
"pinch" in neck & pecks when lifting Right arm |
 |
RV with Pascal Lussier Massothérapeut. After
the massage he says my right clavicle was stuck between my neck
muscles (something like that) Maybe from when I fell on April 30th. |
BED
AT 11 h30 PM
|
|
WEDNESDAY, May
11th
2016 .
4h20
PM
STRETCHING
~
Volleyball FITNESS
35 mins from Bob Anderson "Stretching" / + grip work
|
from Bob
Anderson "Stretching"
|
|
|
|
|
Aches & Pains
:
My right neck / pecks / shoulder area still hurts
alot and even worst than Monday .I hope it's just a sign that it is gettgin
better..
5h33 PM
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
50
mins + / AveHR 128
77%
/ MaxHR 159 96%
/ 497 cals / 40 % fat / 34 mins InZone
(75%+)
Main course : ( week 1
of 4 ) Yan changes configuration of hurdles to 15 in S formation,
then run back to begining. much harder
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Floor
:
Airplane - 5
rows DB10s
15 x 6" hurdles :
jump over with 2 feet
Mats :
5 turn 5 kg steering wheel, then 2 russian twists
Bossu :
flat-up / burpees
with bossu overhead |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 30 secs / 30 secs rest |
Mats
:
Push-ups & Spider climbers
15 x 6" hurdles :
Lateral run
Mats :
plank & turn
Bossu :
flat-up
/ squats for balance |
|
8 times 20 secs / 10 secs |
TABATA
alternating "Spider Glides"
and
Crunc hes
TABATA
alternating "Xski"
and MaryKatherines |
BED AT 9h45 PM
|
Aches & Pains
:
My right neck / pecks / shoulder area hurt too much
to even think of going to Volleyball.
FRIDAY,
May 13th
2016
Bernard & Céline come at 4pm
8h00
PM HOMEFITNESS - STEPS WORKOUT
~
SPARTACUS
style
Routine #1
With Céline for 2 rounds and Gaby for 3
42mins
~ no HR monitor but
As
usual Xoom as timer with SPARTACUS APP. 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. // Since it's only Gaby and
me for the 3rd round I put 2 steps in-line, but I don't really like it,
cause it's too short. But it was worth a try.
|
SPARTACUS
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 |
Dips on stools
Triceps |
|
5 |
Skaters |
|
6 |
TRX
Push-ups |
|
7 |
Pneus rapides |
|
8 |
Jump squats L&R |
|
9 |
Butt lifts Swiss Ball |
|
10 |
Corners |
BED
AT 10h30 PM
|
|
SATURDAY,
May 14th 2016
pink trail was on
July 9th 2011
Monts Sutton / Dos d'Orignal go DOWN 2e Montée
and new cut off trail from 2009 .
With Bernard, Céline and Gaby
/ very relaxed
Good choice for Céline, whose left knee hurts alot for the last hour.
From X to Sommet des Hollandais and
Dos d'Orignal via 1re
Montée on Pink trail
2h01 mins + / AveHR 104
63%
/ MaxHR 137 83%
/ 730 cals / 55 % fat / 19 mins InZone
(75%+)
Lunch 18 mins
From Dos d'Orignal to X via 2e Montée
on Green trail
2h18 mins + / AveHR
93 56%
/ MaxHR 133 80%
/ 619 cals / 55 % fat / 5 mins InZone
(75%+)
HIKING start 10h152
WEIGHT OF PACSAC : 16 lbs
BED AT 11h30 PM
|
SUNDAY,
May 15th 2016
B&C leave after breakfast.
9h03 AM ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
55 mins + / AveHR 113
68%
/ MaxHR 157 95%
/ 416 cals / 50 % fat / 13 mins InZone
(75%+)
We're only 6 so I'm not shy to do the dance
version of Footloose to up my cardio a bit. Unless things change next week is
the last Sunday of Zumba, Roxanne won't be there this summer.
planned BED AT 10h30 PM |
| MONDAY,
May
16th
2016 .
4h34
PM
BUNS OF STEEL ~
GROUP FITNESS
with
Roxanne
Saint-Pierre
55 mins + / AveHR
119 72%
/ MaxHR 157 95%
/ 450 cals / 45 % fat / 25 mins InZone
(75%+)
(Week 2 of 3) Roxanne will be absent next week. / goes well considering
that I was sick this week-end.
|
Block 1 ) |
|
10 Squats
20 But lifts (each side)
30 Alternating front lunge
(each side)
40 "chien" côté (each side)
50 Crunches
50 Squats
40 But lifts (each side)
30 Alternating front lunge (each side)
20 "chien" côté
(each side)
10 Crunches |
|
Block
2 ) |
|
10 Jump rope
20 Skater
30 Jump high
40 Side jump / freeze
50 Jumping jacks
50 Jump rope
40 Skater
30 Jump high
20 Side jump / freeze
10 Jumping jacks |
5h32 PM
CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
Main course : ( week 2
of 4) BUT some hurdles are far apart and Y just says to hop twice.. I do and the girl
behind me shouts out because she almost bumps into me. I
walk out of class because I feel I could easily hurt myself.
// I'll have some serious re-thinking to do about my training
BED AT 9h45 PM
|
Sick, don't go to work, but do little stuff at home. Don't workout.
FRIDAY, May
20th 2016
Car trip to the Northern-most 4000 footer in the Whites :
See a deer in the morning and a moose coming hone.
Mount
Cabot, White Mountains, NH 36/48
With Gabriel
HIKING start 8h41 am //
Finish at 4h45 PM
18 km
TEMP : 10-15°C and sunny
From
Mill Brook Road
UP TO THE HORN
3h04 mins AveHR
133 80%
/ MaxHR 153 92%
/ 1766 cals / 35 % fat / 2h23 mins InZone
(75%+)
LUNCH 10 mins
UP TO THE
MOUNT CABOT
1h12
mins AveHR 129
78%
/ MaxHR 146 88%
/ 655 cals / 40 % fat / 45 mins InZone
(75%+)
SNACK 8 mins
DOWN
INCLUDING SNACK AT Unknown Pond
3h37
mins AveHR 108
65%
/ MaxHR 146 88%
/ 1430 cals / 55 % fat / 45 mins InZone
(75%+)
Tear a little the skin on my left knee, climbing to the top bolders of the Horn.
Gaby says that I don't seem quite as sure of myself as usually, and it's true..
my legs are almost shaking at times from being tired. But the 360° view on a
sunny day with snow still on Mount Washington, and a good view of The Buldge and
Mount Cabot is worth it. It's the best place to have lunch.
Aches & Pains
: J ust
weak and tired.. I think my training this year isn't as effective as
it was with A.M. Gabriel takes one of my hydration packs, and I feel
better but still it's difficult.
|
 |
 |
|
Above
:There
are alot of snow / blue ice spots and while I think my left foot is firmly
set on one of them, when I push off to take a step I slip, don't quite fall, but bend my
left hiking pole.
Map : Gaby's GPS trace is actually
à little different than the map, and the trail is very visible but there
are very few markers in the trees. Below : I have no idea what I'm talking
about but this looked like a "Moose nest" where a cow and her calfs could lay
down. There was ALOT of moose scat all along the trail, some quite fresh. Too
many branches on the ground for it to be a campground. |
 |
BED AT 10h30 PM
|
The NEW Beach volley court in the nearby park is being prepared.
2 new benches and a set of bleachers for the soccer field. Good for outdoor
workouts.
SUNDAY,
May 22nd 2016
M+2 arrive after lunch..
9h06 AM ZUMBA ~
GROUP FITNESS
with Roxanne
Saint-Pierre
52 mins + / AveHR 133
80%
/ MaxHR 163 98%
/ 504 cals / 35 % fat / 38 mins InZone
(75%+)
Last Zumba of the season. Roxanne plays a mix
of oldies and I like the cardio level. Again I do "Footloose" more cardio on
the side even if we're about 15.
BED AT 10h30 PM |
MONDAY,
May 23rd
2016
Journée des Patriotes, I have day off and E has no school so they
stay until about 7pm.
3h30 PM PRECOR
100i
45 mins
/ AveHR
124 75%
/ MaxHR 141
85%
/ 384 cals / 45 % fat / 28 mins InZone
(75%+)
Intervals : 3 mins running, 3 mins climbing /
I
WAS going to do 60 mins, but decided I wanted to change t-shirt+ before next
class.
4h33
BUNS OF STEEL ~
GROUP FITNESS
with Roxanne St-Pierre
50 mins + / AveHR
126
76%
/ MaxHR 151 91%
/ 440 cals / 40 % fat / 31 mins InZone
(75%+)
"Best of " for the last
class of the season ie: à little bit of everything.
PLANNING : ok, so on May 16th I
decided that Cardio-Militaire is not for me, and on the 20th I realized that I
really need to step up my training. The C-M intervals, often alternating muscu
and cardio just isn't enough for the type of hiking I do and the Buns of Steel
class is over for the summer.. So I'm on my own... but that's ok :)
I'll start with 8 weeks of P90X3, that brings me to July 18th, when we'll be on
vacation. I'll have to add more high step-ups to simulate climbing.. maybe on
the Precor 100i.. have lots to think about..
BED AT 10h00 PM
|
|
TUESDAY, May
24th 2016
Weight : 149 lbs
Very tired, and my left hip hurts,
probably from emptying the kids' pool yesterday. Better with Tylénol.
TWINSIES :
Is going to be one P90x3 and one Insanity
workout a day. but today I do catch-up for yesterday. I WAS
going to call them Double Trouble, but it was too long.
19h15
MY WEEK 0NE of TWINSIES P90X3 : Triometrics
~ 30
mins HOME
FITNESS
with Tony Horton
Gaby has lawnmower training while I do this.
|
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 |
|
19h55
PM
P90X3 TWINSIES
HOME
FITNESS
with Tony Horton — Eccentric Upper
~ 30 mins (yesterday's WO)
Do the Pulling exercises with the Black band and most of the PUs on my
knees but it's a very honest WO. Gaby joins in the last 5 exercises after
mowing the lawn.
|
P90X3
#8a
Eccentric Upper |
|
1. Standard Push-Ups |
|
2. Standard Pull-Ups |
|
3. Military Press |
|
4. Military Push-Ups |
|
5. Chin-Ups |
|
6. Deep Swimmer's Press |
|
7. Fly Push-Ups |
|
8. V Pull-Ups |
|
9. Upright Hammer Pull |
|
10. Staggered Push-Ups |
|
11. Rocket Launcher Row |
|
12. Lateral/Anterior Raise |
|
13. Plyo Push-Ups |
|
14. Vaulter Pull-Ups |
|
15. Pterodactyl Flys |
|
16. Rocket Launcher Kickback |
|
17. Flip Flop Combo |
|
18. Tricep Skyfers |
|
19. Kneeling Preacher Curl |
|
planned BED
AT 10h30 PM
|
| WEDNESDAY,
May 25th 2016
6h30 PM
TWINSIES P90X3 :
X3 Yoga
~ 30
mins HOME
FITNESS
with Tony Horton
|
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 |
|
7h20 PM
TWINSIES : INSANITY
: Pure Cardio
~ HOME
FITNESS
with Shaun-T
VERY difficult, but I need it. did
regular PUs at the end instead of PU-jacks but most of the
rest was the real thing.. just not much power.. but for the
first time in a long time.. it was good.
|
Insanity ~ Pure Cardio:
Nonstop, extreme
cardio workout. (40 minutes) |
| |
warm up
3:30 mins |
| |
- |
Jog |
| |
- |
Jumping jacks |
| |
- |
Heisman |
| |
- |
123 |
| |
- |
butt kicks |
| |
- |
high knees |
| |
- |
mummy kicks |
|
repeat
|
faster
3:30 mins |
|
repeat
|
at
maximum
intensity 3:30 mins |
|
20 secs |
** break |
|
stretch
5:50 mins |
|
30 secs |
** break |
|
main course ~1 min each |
|
|
- |
suicide drills (touch floor, 3 steps to the right, touch floor 3
steps to the left) |
| |
- |
switch kicks (jumping alternating front kicks) |
| |
- |
wide football sprints |
| |
- |
stance jacks (jumping jack but touch floor when legs are apart |
| |
- |
pedal and lunge (sprints then 2 plyo lunges) |
| |
- |
8 hooks then 4 very high jump rope jumps |
| |
- |
power jacks (like a plyo jack) |
| |
- |
8 push-ups then 8 runs then jump up |
| |
- |
frog jump (jump forward then backwards) |
| |
- |
power knees (one leg stays on floor and bring other knee up to
touch hands |
| |
- |
moutain climbers (jog in place as hands alternate up and down) |
| |
- |
ski jumps |
| |
- |
scissor runs (alternate feet forward) |
| |
- |
suicide jumps (burpies) |
| |
- |
push up jacks (legs go wide when you go down, come together as you
rise) |
|
60 secs |
** break |
|
cool down
5:30 mins |
|
planned BED AT 10h45 PM |
| THURSDAY,
May 26th 2016
4h30
PM
TWINSIES
P90X3 HOME
FITNESS
with Tony Horton —
Eccentric
Lower ~ 30 mins
That actually went quite well!
|
P90X3
#8b
Eccentric Lower |
|
1. Squats |
|
2. Lunge |
|
3. Sumo |
|
4. Weighted Pistol |
|
5. Side Kick |
|
6. Front Kick |
|
7. Albanian Squat |
|
8. Adductor Lunge |
|
9. Cross Reach |
|
10. TT Pluss |
|
11. Bridge Kicks |
|
12. Hip Flexor Splits |
|
13. Calf Dog |
|
7h00
PM VOLLEYBALL with Gabriel
at EURÉKA school / Play 'til 9h30
We'rr 10 then down to 7. I'm ok, but the last 45 mins my
neck is very stiff.
planned
BED AT 11 h45 PM
|
|
FRIDAY, May
27th 2016
Diet : 147 lbs.. starting..
again..
Feeling good about it.
House work : sand
Kitchen Island in the am and oil it in the afternoon. // Very hot day
outside and the AC is not in yet.
11h45
AM
TWINSIES
P90X3 :
Incinerator
~
HOME
FITNESS
with Tony Horton
30 mins
Not
easy to start but not as bad as I thought. I paper log my weights and reps,
but maybe I should log them here.. something to think about.
|
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 |
|
3 mins BURNOUT : I do ABS. |
|
4h00 PM
TWINSIES
INSANITY
~
Plyometric Cardio Circuit
~
HOME
FITNESS with Shaun-T
Changed this from cardio power & resistance that was too
much like Insinerator..but my arms/shoulders were still
hammered from this morning. feels good even though I had to
stom 5 secs before some and modify the level 2 drills.
|
Insanity ~ Plyometric Cardio
Circuit:
Burn fat with
intervals of intense lower-body plyometrics and sweat-inducing
cardio. (40 minutes) |
|
30 secs |
A |
Jog |
|
30 secs |
- |
Jumping jacks |
|
30 secs |
- |
Heisman |
|
30 secs |
- |
123-123 |
|
30 secs |
- |
butt kicks |
|
30 secs |
- |
high knees |
|
30 secs |
- |
mummy kicks |
|
3:30 mins |
repeat faster |
|
3:30 mins |
repeat at maximum speed |
|
30 secs |
|
** break |
|
6:30 mins |
- |
stretch |
|
30 secs |
|
** break |
|
30 secs |
B |
suicide drills |
|
30 secs |
- |
power squats |
|
30 secs |
- |
mountain climbers |
|
30 secs |
- |
ski jumps |
|
30 secs |
|
** break |
|
2:00
mins |
repeat faster |
|
30 secs |
|
** break |
|
2:00
mins |
repeat at maximum speed |
|
30 secs |
C |
switch feet ski jumps |
|
30 secs |
- |
foot ball runs and sprints |
|
30 secs |
|
** break |
|
45 secs |
D |
basketball jumps |
|
45 secs |
- |
4 push-ups, then 8 runs on the floor from push-up position, then
stand up and go back down |
|
30 secs |
- |
ski abs from push-up position |
|
30 secs |
- |
in and out abs from push-up position |
|
30 secs |
|
** break |
|
3:00 mins |
repeat faster |
|
30 secs |
|
** break |
|
3:00 mins |
repeat at maximum speed |
|
30 secs |
E |
jabs |
|
30 secs |
- |
cross jacks |
|
30 secs |
- |
upper cuts |
|
30 secs |
- |
attack jabs from horse stance |
|
3:20 mins |
cool down |
|
planned
BED
AT 10h30 PM .
|
SATURDAY,
May 28th 2016.
My son is 34 today. I love you Manou :)
10h30
AM
TWINSIES P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
Was going to do it much earlier, but didn't sleep well and had a bad
lower back ache so I needed time. Went OK, but not excellently.
|
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)
I do abs
instead |
|
11h10 AM INSANITY
~
TWINSIES : Cardio Power & Resistance ~
HOME
FITNESS with Shaun-T
Was going to start with this, but since I wasn't feeling well, I wasn't
even certain I'd do it. I had to modify some
|
Insanity :
Cardio Power & Resistance: Build
lean muscle and upper-body definition with strength-training and
power moves. (40 minutes) |
|
|
warm-up |
|
3:20 mins |
A |
Jog |
|
|
- |
Power jacks |
|
|
- |
Log jumps |
|
|
- |
123-123 |
|
|
- |
butt kicks |
|
|
- |
high knee |
|
|
- |
vertical jumps |
|
3:20 mins |
repeat faster |
|
3:20 mins |
repeat at maximum speed |
|
15 secs |
|
** break |
|
6:48 mins |
- |
stretch |
|
30 secs |
|
** break |
|
2:00 mins |
B |
power jumps |
|
|
- |
belt kicks (squat and kick) |
|
|
- |
hit the floor (side to side touch center with opposite hand
with a jump) |
|
|
- |
v push-ups for shoulder |
|
30 secs |
|
** break |
|
2:00 mins |
repeat faster |
|
30 secs |
|
** break |
|
2:00 mins |
repeat at maximum speed |
|
|
C |
tricep dips |
|
|
- |
one leg up tricep dips |
|
30 secs |
|
** break |
|
2:00 mins |
- |
ball tricep push-ups |
|
30 secs |
|
** break |
|
2:00 mins |
D |
hurdle jumps and sprints |
|
|
- |
globe jumps (jump right back left front) |
|
|
- |
2 push-ups to right, 2 push-ups to left |
|
|
- |
floor sprints (run while in a push-up position) |
|
30 secs |
|
** break |
|
2:00 mins |
repeat faster |
|
30 secs |
|
** break |
|
2:00 mins |
repeat at maximum speed |
|
30 secs |
|
** break |
|
2:00 mins |
E |
8 hop squats then 8 push-ups |
|
|
Cool down - stretch |
|
Afternoon & supper at Manou's for his
birthday. M+3 + G + me . Give him a promise to get his bike back
in shape for when they move to Terrebonne.
BED
AT 10h00 PM
.
|
SUNDAY, May 29th 2016.
no more #francais30+ on IRC, and I have to re-register
my Username
14h00
PM
TWINSIES
P90X3 :
Dynamix
~ 30
mins HOME
FITNESS
with Tony Horton
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 |
|
15h25 PM
TWINSIES
INSANITY
: Cardio Recovery
~ HOME
FITNESS
with Shaun-T
Some good squat pulses in there but the rest is recovery.
|
Insanity ~ Cardio
Recovery: Going easier once
a week so you're ready for the next round (33 minutes)
|
|
3 mins |
- |
breath & stretch |
|
15 secs |
|
** break |
|
2 mins |
- |
plank pulses |
|
90 secs |
- |
stretch |
|
45 secs |
|
** break |
|
75 secs |
- |
slow squats |
|
60 secs |
- |
squat hold & pulses |
|
45 secs |
|
** break |
|
45 secs |
- |
lunge right |
|
60 secs |
- |
lunge hold & pulses |
|
10 secs |
|
** break |
|
20 secs |
- |
squats |
|
30 secs |
- |
squat hold & pulses |
|
45 secs |
- |
lunge left |
|
30 secs |
- |
lunge hold & pulses |
|
150 secs |
- |
Yoga plié stretch |
|
50 secs |
|
** break |
|
60 secs |
- |
butt lifts with other knee off floor |
|
30 secs |
|
** child's pose |
|
60 secs |
- |
butt lifts with other knee off floor other side |
|
30 secs |
|
** child's pose |
|
30 secs |
- |
oblique "petit chien" with other knee off the floor |
|
15 secs |
|
** child's pose |
|
30 secs |
- |
oblique "petit chien" with other knee off the floor other side |
|
30 secs |
- |
downward dog & stretch |
|
30 secs |
- |
hip flexor stretch (yoga) |
|
90 secs |
- |
balance tables |
|
BED
AT 10h00 PM
|
MONDAY,
May 30th 2016.
I work out my Hybrid Plan for the next weeks,
and then realize I could add Wednesday evening and Friday
morning WOs at the EC in Beloeil
7h00
PM INSANITY
~
TWINSIES: Cardio Power & Resistance ~
HOME
FITNESS with Shaun-T
With Gaby 
He does real well. I do better than on Saturday and I'm satisfied.
|
Insanity :
Cardio Power & Resistance: Build
lean muscle and upper-body definition with strength-training and
power moves. (40 minutes) |
|
|
warm-up |
|
3:20 mins |
A |
Jog |
|
|
- |
Power jacks |
|
|
- |
Log jumps |
|
|
- |
123-123 |
|
|
- |
butt kicks |
|
|
- |
high knee |
|
|
- |
vertical jumps |
|
3:20 mins |
repeat faster |
|
3:20 mins |
repeat at maximum speed |
|
15 secs |
|
** break |
|
6:48 mins |
- |
stretch |
|
30 secs |
|
** break |
|
2:00 mins |
B |
power jumps |
|
|
- |
belt kicks (squat and kick) |
|
|
- |
hit the floor (side to side touch center with opposite hand
with a jump) |
|
|
- |
v push-ups for shoulder |
|
30 secs |
|
** break |
|
2:00 mins |
repeat faster |
|
30 secs |
|
** break |
|
2:00 mins |
repeat at maximum speed |
|
|
C |
tricep dips |
|
|
- |
one leg up tricep dips |
|
30 secs |
|
** break |
|
2:00 mins |
- |
ball tricep push-ups |
|
30 secs |
|
** break |
|
2:00 mins |
D |
hurdle jumps and sprints |
|
|
- |
globe jumps (jump right back left front) |
|
|
- |
2 push-ups to right, 2 push-ups to left |
|
|
- |
floor sprints (run while in a push-up position) |
|
30 secs |
|
** break |
|
2:00 mins |
repeat faster |
|
30 secs |
|
** break |
|
2:00 mins |
repeat at maximum speed |
|
30 secs |
|
** break |
|
2:00 mins |
E |
8 hop squats then 8 push-ups I do
Eccentric V-ups as well as I can |
|
|
Cool down - stretch |
|
8h00
PM
P90X3 HOME
FITNESS
with Tony Horton — TWINSIES
Eccentric Upper
~ 30 mins (yesterday's WO)
Do the Pulling exercises with the Black band and most of the PUs on my
knees but it's a very honest WO.
|
P90X3
#8a
Eccentric Upper |
|
1. Standard Push-Ups |
|
2. Standard Pull-Ups |
|
3. Military Press |
|
4. Military Push-Ups |
|
5. Chin-Ups |
|
6. Deep Swimmer's Press |
|
7. Fly Push-Ups |
|
8. V Pull-Ups |
|
9. Upright Hammer Pull |
|
10. Staggered Push-Ups |
|
11. Rocket Launcher Row |
|
12. Lateral/Anterior Raise |
|
13. Plyo Push-Ups |
|
14. Vaulter Pull-Ups |
|
15. Pterodactyl Flys |
|
16. Rocket Launcher Kickback |
|
17. Flip Flop Combo |
|
18. Tricep Skyfers |
|
19. Kneeling Preacher Curl |
|
BED
AT 10h00 PM
.
|
|
TUESDAY, May
31st 2016
7h00 PM
TWINSIES
: INSANITY
: Pure Cardio
~ HOME
FITNESS
with Shaun-T
Really feel my calves, I guess from yesterdey and
feel heavy.
|
Insanity ~ Pure Cardio:
Nonstop, extreme
cardio workout. (40 minutes) |
| |
warm up
3:30 mins |
| |
- |
Jog |
| |
- |
Jumping jacks |
| |
- |
Heisman |
| |
- |
123 |
| |
- |
butt kicks |
| |
- |
high knees |
| |
- |
mummy kicks |
|
repeat
|
faster
3:30 mins |
|
repeat
|
at
maximum
intensity 3:30 mins |
|
20 secs |
** break |
|
stretch
5:50 mins |
|
30 secs |
** break |
|
main course ~1 min each |
|
|
- |
suicide drills (touch floor, 3 steps to the right, touch floor 3
steps to the left) |
| |
- |
switch kicks (jumping alternating front kicks) |
| |
- |
wide football sprints |
| |
- |
stance jacks (jumping jack but touch floor when legs are apart |
| |
- |
pedal and lunge (sprints then 2 plyo lunges) |
| |
- |
8 hooks then 4 very high jump rope jumps |
| |
- |
power jacks (like a plyo jack) |
| |
- |
8 push-ups then 8 runs then jump up |
| |
- |
frog jump (jump forward then backwards) |
| |
- |
power knees (one leg stays on floor and bring other knee up to
touch hands |
| |
- |
moutain climbers (jog in place as hands alternate up and down) |
| |
- |
ski jumps |
| |
- |
scissor runs (alternate feet forward) |
| |
- |
suicide jumps (burpies) |
| |
- |
push up jacks (legs go wide when you go down, come together as you
rise) |
|
60 secs |
** break |
|
cool down
5:30 mins |
|
7h45
TWINSIES P90X3 : Triometrics
~ 30
mins HOME
FITNESS
with Tony Horton
Since I did another WO just before, I don't really do the
WUs except for some twisting. Almost too much.. so starting
#11 I change the exercies or modify them but it's still an
excellent WO with "Le chien" and Abs that I need to 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 .
|
|
