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WEDNESDAY, June 1st 2016 
First time back at Energie Cardio Beloeil/MacMasterville since (  December 2013 ) before I started Volleyball on Thursdays)

6h02 PM CARDIO MILITAIRE ~ GROUP FITNESS with Jean Hébert at Beloeil/MacMasterville
 61 mins / AveHR  134  81% / MaxHR  161 97 %  / 640 cals / 30 % fat / 46  mins InZone (75%+)
 The instructor remembers me from 3 years ago even though I only had him when Isabelle was absent..!! Good class, I'm glad I came

7h04 PM BODY DESIGN ~ GROUP FITNESS with Jean Hébert at Beloeil/MacMasterville
 33 mins / AveHR  116  70% / MaxHR  141 85 %  / 253 cals / 50 % fat / 9  mins InZone (75%+)
 Some nice exercises.

7h41 PM ZUMBA ~ GROUP FITNESS with Jean Hébert at Beloeil/MacMasterville
 1h04 mins / AveHR  122  73% / MaxHR  147 89 %  / 531 cals / 45 % fat / 25  mins InZone (75%+)
Very different to have a guy teach zumba.. I'm really not used to his moves.. or lack of moves.. But I'm glad to have a 3rd classe

I have a blood test tomorrow morning so I can't eat after 8h20!! but finish at 8h30.

BED AT 11h30  PM

THURSDAY,  June 2nd 2016
 Blood test at 8h20, goes well 'cause I show where to take it.

5h00 PM  TWINSIES P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
the program said ECCentric Lowers, but I DO feel that I had a WO yesterday so MMX is just what I needed. Beside tomorrow morning I'm going for my first Friday Morning WO with Power Cardio, Buns of Steel and BodyFlow, so I don't want to be too DOMSed up.

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

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school / Play 'til 10h00
we're 8-10-8 and I play ok even though my upper back is sore.

BED AT 11 h45 PM Too late, but not sleepy

FRIDAY, June 3rd 2016 
Starting Energie Cardio on Friday mornings.. I think I wouldn't train as hard if we didn't have the Katadhin Knife Edge planned for this summer.

8h32 PM POWER CARDIO ~ GROUP FITNESS with Alison at Beloeil/MacMasterville
 28 mins / AveHR  139  84% / MaxHR  154 93 %  / 296 cals / 30 % fat / 25  mins InZone (75%+)
 Very good, but it's extremely early for me after last night not sleeping much

9h04 PM BUNS OF STEEL ~ GROUP FITNESS with  Alison at Beloeil/MacMasterville
 Work on Steps and with elastic. try the purple Les Mills instead of orange, I think it's harder. Good WO.

10h01 PM BODYFLOW ~ GROUP FITNESS with Alison  at Beloeil/MacMasterville
First time I do this class. mix of yoga, pilates, tichi. I have difficulty in some of the moves but do all right for a first time.

PLANNING : Watch MAX30 - Max Out Sweat  on the net.. Anne was talking about it at volleyball yesterday. / but I DON'T really plan on doing it.. maybe just some of it.

MONTH 1

MONTH 2
CARDIO CHALLENGE MAX OUT CARDIO
SWEAT INTERVALS MAX OUT SWEAT
TABATA POWER MAX OUT STRENGTH 45/15
TABATA STRENGTH MAX OUT POWER 45/15
FRIDAY FIGHT : ROUND 1 FRIDAY FIGHT : ROUND 2

planned BED AT 10h30  PM

SATURDAY,  June 4th 2016

Les Crêtes from Ski Parking, Parc du mont Orford
 HIKING  start 9h32 am  / finish at 6h18 pm
TEMP : 23-27°C and sunny , light breeze in the moring.
 With Gabriel, who forgot his lunch at home, buys stuff  but it's expensive.

to La Pic de l'ours
3h05 mins  + / AveHR  115  66% / MaxHR  148  88%  / 1427 cals / 50 % fat / 56 mins InZone (75%+)
Lunch ~10mins
to La Roche Fendue
 58 mins  + / AveHR  105  63% / MaxHR  128  77%  / 363 cals / 60 % fat / 1 mins InZone (75%+)
Back including stops
 4h28 mins  + / AveHR  115  69% / MaxHR  1458  87%  / 1987 cals / 50 % fat / 1h26 mins InZone (75%+)
 

Aches & Pains  : Gaby has quad cramps on the way back and very BAD quad and hamstring cramps at home.  Strong massage finally helps.

ABOVE LEFT. Each time we went on a ledge we thought of the Knife Edge we have planned this summer. One hiker we talk to said it wasn't as bad as people, there are some places where you mustn't fall, we think there are places like that all over, where falling would be bad.

MAP. From   to  and back.  We wanted to do Les Crêtes as usual starting at the Grande Halte, but the road is still closed for renovations.. and  would have had to wait for the shuttle until 10h00 and do less. So we decided to strat at the Downhill Ski parking  (  ? on the map)  and go to the "Le Ponceau" and back. good idea. nice option. but it was funny how people  where we bought the tickets and others we talked to on the hike suggested we come back by the X-ski trails 7 and 9.. to do a loop.. but our view.. "why??, that would be boring" lol . One guy says we're Warriors

BELOW. Going up  the ski hill to access the Crêtes'  trail. Note : from bottom to Trail : 1,8 km / from trail to top (we didn't do this time) 0,9 km.


BED AT 10h30 PM

SUNDAY, June 5th 2016.

SHOPPING at La Cordée for Gaby's bday present (Stratos 36) and at MEC for my 4 oz gel flask

Found what I was looking for.. at MEC but not by GU, by Ultimate Directions. I'll be able to make my super concentrated Gator Aid (from powder) .

7h30 PM TWINSIES INSANITY  : Cardio Recovery ~ HOME FITNESS with Shaun-T
Glad I did it, even if I didn't feel like doing it.

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

8h10 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

 BED AT 10h00 PM

MONDAY,  June 6th 2016.

SHOPPING on Amazon.ca

There might be another edition coming out , but the price was right for us 26$ including shipping.

A trusted resource for more than half a century, AMC's Maine Mountain Guide has been painstakingly updated, revised, and expanded for this tenth edition, including 75 new trails in the state's diverse mountains. With options for every ability and interest level, the guide features updated descriptions of more than 450 trails, expert advice about trip planning and safety, and full-color, GPS-rendered maps with trail segment mileage. Featuring expanded coverage of Baxter State Park and now including Acadia National Park, this book is the definitive trail guide to the mountains of Maine.

7h00 PM INSANITY ~ TWINSIES: Cardio Power & Resistance ~ HOME FITNESS with Shaun-T
Very hard.. insanely hard today.. maybe because I didn't eat well, ate too much.. and had too much chocolate milk. all at supper or after.. the day had been ok.

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 
 Do the Pulling exercises with the Black band and most of the PUs on my knees but it's a very honest WO
Very difficult today, I wasn't feeling well and couldn't complete all the exercies. but it was still worth doing. I think

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 .

WEDNESDAY, June 8th 2016 
Gabriel has very bad upper calf tendon ache. Goes to work with my crutches.

SHOPPING : get message from La Cordée that the OSPREY Stratos 36 Solar flare orange pacsac that I'm giving Gaby for his bday has arrived. We'll go get it Saturday

I take the afternoon off.

6h05 PM CARDIO MILITAIRE ~ GROUP FITNESS with Jean Hébert at Beloeil/MacMasterville
 56 mins / AveHR  136  82% / MaxHR  163 98 %  /569 cals / 30 % fat / 43  mins InZone (75%+)
 I enjoy the class and it goes by quickly. Jean announces that next week is the last of the session. I feel a little cheated because on the EC calendar it's marked like it will be all summer, but it's ok, I'll do more of the Twinsies.

7h06 PM BODY DESIGN ~ GROUP FITNESS with Jean Hébert at Beloeil/MacMasterville
 313 mins / AveHR  134  81% / MaxHR  167 101 %  / 301 cals / 35 % fat / 25  mins InZone (75%+)
 Cardio class, very different from last week.

7h41 PM ZUMBA ~ nah.. since Cardio-Militaire is ending next week, I don't think it's worth my while to go to a zumba that I don't really like, since I wouldn't come to Beloeil just for this the rest of the summer.

 BED AT 11h30  PM

THURSDAY,  June 9th 2016

5h00 PM  TWINSIES P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
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) I do abs instead

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school / Play 'til 9h00
Gaby dosen't play because of is strained right calf muscle/tendon, but it's the last week so we go.. I wouldn't have played if he had stayed at home, and leaving at 9h00 is ok with me today, I have light DOMS all over from yesterday.

BED AT 10 h30  PM

FRIDAY, June 10th 2016 

8h34 PM POWER CARDIO ~ GROUP FITNESS with Alison at Beloeil/MacMasterville
 28 mins / AveHR  143  86% / MaxHR  156 94 %  / 300 cals / 30 % fat / 26  mins InZone (75%+)
 Feeliing good, glad that I slept well last night

9h05 PM BUNS OF STEEL ~ GROUP FITNESS with  Alison at Beloeil/MacMasterville
 52 mins / AveHR  127  77% / MaxHR  150 90 %  / 466 cals / 30 % fat / 32  mins InZone (75%+)
 Work on Steps and with elastic. Good WO.

10h06 PM BODYFLOW ~ GROUP FITNESS with Alison  at Beloeil/MacMasterville
46 mins + stretching / AveHR  93  56% / MaxHR  125 75 %  / 208 cals / 60 % fat / 0  mins InZone (75%+)
Change t-shirt before class, better than last week.

VERY TIRED when I get home. In fact even on the way home, driving, I have trouble. After a snack I lay down for a nap.. long one, and still tired at 3h00 when the truck emptying the septic tank wakes me up.. Still feeling week after coffee.

BED AT 9h00  PM

SATURDAY, June 11th 2016 
We were supposed to go dancing but Gaby's right calf is hurting too much.

SHOPPING at RONA. nothing to do with fitness, but feel really good about buying my Acacia Live Edge Counter to use as my new desk.

SHOPPING at La Cordée pick up Gaby's bday present (Stratos 36) we ordered last week because they only had black and some kind of dark blue-purple.

Osprey Stratos 36 it has some nice features. one of which I want to copy for my Deuter 28.. : the Trekking Pole Stow-on-the-Go system. so that on the Kathadin Knife Edge I can easily put my Trekking Poles away.

Stow-on-the-Go™ Trekking Pole Attachment - Osprey’s unique Stow-on-the-Go™ system allows users to tuck away trekking poles quickly without having to remove their packs



8h20 PM BALLROOM DANCE PRACTICE at HOME
50 mins triple-swing, chacha, rumba, more would be too much for Gaby's Calf.

BED AT 10h30  PM

SUNDAY, June 12th 2016 

4h10 PM  TWINSIES INSANITY  ~ Plyometric Cardio Circuit  ~ HOME FITNESS with Shaun-T
difficult, but I never thought it would be easy :)

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 B stretch
30 secs   ** break
30 secs C 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 D switch feet ski jumps
30 secs - foot ball runs and sprints
30 secs ** break
45 secs E 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 F jabs
30 secs - cross jacks
30 secs - upper cuts
30 secs - attack jabs from horse stance
3:20 mins cool down

5h00 PM TWINSIES  P90X3 : Incinerator ~ HOME FITNESS with Tony Horton  30 mins
I like weights
 

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 Side planks

Planning.. in 10-20 years? Ok, so it's not my Twinsies Program but someday I'll be there. and now.. maybe it would be a good Add-on just to boost my metabolisme before going to work since I only train in the evenings.

MAtv Cardio55+
First program today. the instructor is Jean Hébert who also does the Cardio Militaire at Energie Cardio in Beloeil.

BED AT 9h30 PM

MONDAY,  June 13th 2016 

8h00 PM TWINSIES : INSANITY  : Pure Cardio  ~ HOME FITNESS with Shaun-T
I was actually looking forward to this WO. but still needed a coffee to wake me up, I was ssssooo sleepy. I do OK on the WO but have to stop 15 secs after about 15 mins.. and modify some of the rest.

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

 
 8h45 TWINSIES P90X3 :   Isometrics  ~ 30 mins  HOME FITNESS with Tony Horton
Work mostly on my balance.. and it is very difficult after a round of Pure Cardio LOL what was I thinking to put it in this order?

P90X3 #6a     Isometrix
1. Plank, L Arm Reach
2. Standing L Leg Ext
3. Plank, R Arm Reach
4. Standing R Leg Ext
5. Plank R Arm, L Leg Lift
6. Chair with L Leg Ext
7. Plank L Arm, R Leg Lift
8. Chair wiht R Leg Ext
9. Forearm Side Balance,  R 
10. Royal Dancer R
11. Forearm Side Balance, L
12 Royal Dancer L
13. One Arm Sphinx, R
14. Tree Pose, R
15. One Arm Sphinx, L
16. Tree Pose, L
17. Side Arm Balance R
18. Warrior 3, R
19. Side Arm Balance L
20. Warrior 3, L
 21. Bound Dog R Hand
 22. Inner Balance, R
23. Bound Dog L Hand
24. Inner Balance, L
25. Bound Dog Leg Lift R -  bad
26. Moon Dog, R
27. Bound Dog Leg Lift L -  bad
28. Moon Dog L

BED AT 10h30 PM .but had a coffee at 7h00.. wonder when I'll fall asleep.

TUESDAY, June 14th 2016.

7h00 PM TWINSIES INSANITY  : Cardio ABS ~ HOME FITNESS with Shaun-T
I dance to my favorite Zumba music instead of doing the WU.. So it's just like 10mins of abs, but good for today.

7h15 PM TWINSIES  P90X3 :  Dynamix  ~ 30 mins HOME FITNESS with Tony Horton
ok for a Tuesday

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 PM

WEDNESDAY, June 15th 2016 

This will be the last time for the summer , cause the schedule will change.
6h04 PM CARDIO MILITAIRE ~ GROUP FITNESS with Jean Hébert at Beloeil/MacMasterville
 56 mins / AveHR  134  81% / MaxHR  165 99 %  / 548 cals / 30 % fat / 39  mins InZone (75%+)
After the fit-test we do it again 30 secs each but non-stop. I'm completely washed out.

Insanity Fit-Test # 1 — 1 min each /  today as instructed .
5 years ago
May 29th 2011		 Move TODAY
June 15th 2016
126 (alternating jumps like in Insanity Switch Kicks 92 (1 foot always on the floor)
71 ( "basic"  squats) Power Jacks 61 ( sumo squats)
104 ( 30 secs each) Power Knees L & R 102 + 100 ( 1 min each)
40 (lots of room) Power Jumps 31 (not enough space)
10 Globe Jumps 10
18 Suicide Jumps (Burpees) 18
25 Push-Up Jacks 21
64  ( 32 each side) Low Plank Oblique 36 (18 each side) 

7h04 PM BODY DESIGN ~ GROUP FITNESS with Jean Hébert at Beloeil/MacMasterville
 32 mins / AveHR  125  75% / MaxHR  149 90 %  /278 cals / 45 % fat / 16  mins InZone (75%+)
some nice partner exercises.. wheelbarrow-squats / TRX type PUs / side-bends with confidence partner etc.
 

BED AT 11h30  PM

THURSDAY, June 16th 2016.

7h15 PM TWINSIES INSANITY  : Cardio Recovery ~ HOME FITNESS with Shaun-T
I felt yesterday's Fit-Test more as a WO than a test.. Glad there were alot of breaks in this 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

8h00 PM TWINSIES  P90X3 :  Pilates  ~ 30 mins HOME FITNESS with Tony Horton
Feeling sore all over but not really DOMS.. sleep will be good.

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

BED AT 10h00 PM

FRIDAY, June 17th 2016 

8h33 PM POWER CARDIO ~ GROUP FITNESS with Alison at Beloeil/MacMasterville
 29 mins / AveHR  138  83% / MaxHR  154 93 %  / 306 cals / 30 % fat / 25  mins InZone (75%+)
 I feel heavy

9h06 PM BUNS OF STEEL ~ GROUP FITNESS with  Alison at Beloeil/MacMasterville
 48 mins / AveHR  127  77% / MaxHR  148 89 %  / 427 cals / 40 % fat / 29  mins InZone (75%+)
 Work on Steps and with elastic. Good WO.

10h02 PM BODYFLOW ~ GROUP FITNESS with Alison  at Beloeil/MacMasterville
 50 mins + stretching / AveHR  89  54% / MaxHR  122 73 %  / 200 cals / 60 % fat / 0  mins InZone (75%+)
Change t-shirt before class, better than last week.  (some of my positions remind me of the "Live Edge" Desk I just got for my home office this week ;)

PLANNING

 No Friday gym next two weeks because of St-Jean and Canada Day falling on Fridays. but that means I could go to the Thursday evening sessions. I don't like the CXWORX but I can either do it, or go change my T-Shirt. 30 mins break isn't too much.. will see how I fee about it.

Cardio Militaire Guillaume 17:00

CXWORX
Guillaume 18:00

Power Cardio
Guillaume 18:30

Zumba
Véronique 19:00

BED AT 10h00  PM

MONDAY,June 20th 2016.
Very hot day.. 32° C and I hate heat.

DIET Still bad :(

Week 5
 7h30 PM   TWINSIES INSANITY  : Core Cardio and Balance ~ HOME FITNESS with Shaun-T
 

Insanity 7 Core Cardio & Balance: Take a  break after month 1 and gear up for month 2. (40 minutes)
7 mins WU  
  - Switch Heel Kicks (Kind of like a slow/medium jump rope motion).
  - Mummy Kicks
  - Football Shuffles (Side to side).
  - Over the Log (Run in Place, then jump “over the log” Run in Place, repeat).
  - 8 High Knees/8 Power Jacks
  - 8 Fast Feet/8 Hooks
  WO  
60/15 secs - Moving Ski Hops (Jumping 4 hops to the left, and then 4 back to the right, repeat).
60/15 secs - Hit the Floor (Pick up speed about halfway through).
60/15 secs - Level 1 Drills (4 push ups, 8 run in place, repeat).
60/15 secs - Heisman (Pick up speed about halfway through).
60/15 secs - 8 Switch Kicks/8 Hop Squats
60/15 secs - High Jumps (Standing stationary, jumping as high as you can each jump).
60/15 secs - Moving Plank Walk (in a push up stance, walking to the left, maintaining plank, then back again, repeat).
60/15 secs - 8 Elbows/4 Suicide Drills
60/15 secs - 4 & 4 Hops (on one leg, one knee up, hop 4 times, jump over, and repeat on the other leg).
60/15 secs - 8 Jabs/Jumps & Turn/8 Jabs
30 secs - **water break
  - Hip Flexor Burners
30 secs - raising your knee, parallel with your waist, then back down to the ground. Repeating for 30 seconds
30 secs - same thing, but it’s called “pulses
30 secs - kick added to the end
30 secs - **water break
30 secs - Oblique Knee Lifts
3 mins Shoulder Burners in Plié
  arms in and up and down motion
  straight arms go from the sides to the front, back to the sides
  arms going straight up over head
  backwards circles, and then forwards
2 mins cool down and stretch

Week 5
 8H00 PM Week 5 TWINSIES  P90X3 : Decelerator~ 30 mins
HOME FITNESS with Tony Horton

P90X3 #7a     Decelerator
1. Bounding Squats
2. Crane Cracker Push-Ups - modified
3. Good God Squat
4. Elevator Pull-Ups
5. 2-Pop Hop
6. Crawly Plyo Push-Up 
7. Holmsen Screamer Hold

8. Chin Pulls - don't push on step but bring foot completely forward.

9. Joel Jump Freeze -

10. Starfish push-Up
11. Duper 2
12. Vaulter Pull-Ups
13. Elevator Tiptoe Squat
14. Superman/Bow
15. Spinning Plyo Squat Lunges
16. big Brother Burpee.  - I do ABS

BED AT 10h15 PM

TUESDAY, June 21st 2016..

7h15 PM   TWINSIES INSANITY  : Core Cardio and Balance ~ HOME FITNESS with Shaun-T
all week.. same Insanity.. It was way too warm even in the basement.. about 23°C.. I like 19°C..

Insanity 7 Core Cardio & Balance: Take a  break after month 1 and gear up for month 2. (40 minutes)
7 mins WU  
  - Switch Heel Kicks (Kind of like a slow/medium jump rope motion).
  - Mummy Kicks
  - Football Shuffles (Side to side).
  - Over the Log (Run in Place, then jump “over the log” Run in Place, repeat).
  - 8 High Knees/8 Power Jacks
  - 8 Fast Feet/8 Hooks
  WO  
60/15 secs - Moving Ski Hops (Jumping 4 hops to the left, and then 4 back to the right, repeat).
60/15 secs - Hit the Floor (Pick up speed about halfway through).
60/15 secs - Level 1 Drills (4 push ups, 8 run in place, repeat).
60/15 secs - Heisman (Pick up speed about halfway through).
60/15 secs - 8 Switch Kicks/8 Hop Squats
60/15 secs - High Jumps (Standing stationary, jumping as high as you can each jump).
60/15 secs - Moving Plank Walk (in a push up stance, walking to the left, maintaining plank, then back again, repeat).
60/15 secs - 8 Elbows/4 Suicide Drills
60/15 secs - 4 & 4 Hops (on one leg, one knee up, hop 4 times, jump over, and repeat on the other leg).
60/15 secs - 8 Jabs/Jumps & Turn/8 Jabs
30 secs - **water break
  - Hip Flexor Burners
30 secs - raising your knee, parallel with your waist, then back down to the ground. Repeating for 30 seconds
30 secs - same thing, but it’s called “pulses
30 secs - kick added to the end
30 secs - **water break
30 secs - Oblique Knee Lifts
3 mins Shoulder Burners in Plié
  arms in and up and down motion
  straight arms go from the sides to the front, back to the sides
  arms going straight up over head
  backwards circles, and then forwards
2 mins cool down and stretch

8h00 PM  TWINSIES  P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
ACHES & PAINS That was bad/ My lower back hurt each time I landed from a jump or lunge, even if I landed sofly. I did TRX exercises instead of the last 3.

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
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

BED AT 10h30 PM

WEDNESDAY, June 22nd 2016..

planned :
BUT NO.. maybe Friday..

M+2 in the evening, talk alot about cars.

THURSDAY, June 23rd 2016 
Had a day off work planned to rest for tonight and it is a good thing 'cause M needs me to watch the girls while he goes to a job interview. Gaby will come home for 4pm so that I can go to the gym. / the day goes very well and have a good time with the girls.

5h01 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Guillaume at Beloeil/MacMasterville
 53+ mins / AveHR  139  84% / MaxHR  159 96 %  / 543 cals / 30 % fat / 47  mins InZone (75%+)
 The Bodyflow instructor at noon forgot to turn the airconditionner on! its 27° C !!! I am training for hot weather hiking?

6h03 PM CXWORX ~ GROUP FITNESS with  Guillaume at Beloeil/MacMasterville
 32 mins / AveHR  117  70% / MaxHR  138 83 %  / 243 cals / 50 % fat / 10  mins InZone (75%+)
 My first time at CXWORX.. I don't really want to do this WO, but do want to stay for the rest. It's ok, and my philosophy is that often in fitness when I don't like something, it's because I need it.

6h35 PM POWER CARDIO ~ GROUP FITNESS with Guillaume at Beloeil/MacMasterville
 27 mins / AveHR  139  84% / MaxHR  153 92 %  / 272 cals / 30 % fat / 24  mins InZone (75%+)

7h08 PM ZUMBA ~ GROUP FITNESS with Véronique  at Beloeil/MacMasterville
 52 mins + stretching / AveHR  127  77% / MaxHR  143 86 %  / 459 cals / 45 % fat / 33  mins InZone (75%+)
I didn't have much juice left, but it still felt good.

BED AT 10h30 PM M+3 and Gaby go to see fireworks at St-Hyacinthe But I want to go to bed at regular hour.

FRIDAY, June 24th 2016
Gaby is home for St-Jean Baptist. I don't work on Fridays.. so no change for me.

ACHES & PAINS. hummm.. my right knee .. I hope it's just temporary and not like last year :/

BED AT 10h30 PM

SATURDAY  June 25th 2016

ACHES & PAINS.. my right knee : Had Zealand planned but it wouldn't be wise..

SUNDAY June 26th 2016

ACHES & PAINS.. my right knee : I can walk, and was going to try a WO.. but just going downstairs and getting ready, I felt that it wasn't the right thing to do.

MONDAY, June 27th 2016 

 PLANNING : Dolomites 2017. choose about a dozen hikes I'd like.. we'll fill 3 weeks of hikes, and then change them for the better if we have time to find better

7h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
NO stress NO HR monitor.. testing my right knee
As usual Xoom as timer with SPARTACUS APP. Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel .

It's 22°C &70% humidity, I wonder how much that is on the humidex scale. I'll check later
(=27°C humidex)

SPARTACUS :  1 min each. Do the whole thing 3 times
1 Step-ups L/R
2 Traverses
3 Power Squats
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

ACHES & PAINS.. my right knee  better.

BED AT 10h40 PM Smart to go to bed even if I was watching an ok movie.. I'm sure I'll catch the end some other day.

TUESDAY, June 28th 2016 .

8h00 PM INSANITY  ~ Max Interval Plyo ~ HOME FITNESS with Shaun-T
Even in 2011 when I was top shape and 15 lbs lighter my comment for this was "This for me was definately the most difficult WO. squat push-ups / power push-up / balance push-ups ... I have a loooong way to go!" Well I didn't get better.. but I'm still counting today as rehab.. so didn't try to do the Twinsies and mofified mos of thw WO.. still doing as best as I could.

Insanity   Max Interval Plyo: Push your legs ‘til they beg for mercy with power and plyometrics, all at your MAX. (55 minutes)
10 mins Warm up
  - Jog
  - Jumping jacks arms go straight up
  - 123 knee
  - jump rope side jumps both feet together
  - high knees arms out
  - switch kicks (plyo front kicks)
  - hit the floor (jump to one side then touch center)
  - floor leg hops (hands stay on floor, legs jump side to side)
  repeat
  repeat
30 secs   **water break
5 mins - stretch
30 secs   **water break
45 secs - switch jump (squat then turn 180 degrees)
45 secs - squat push- ups (into a squat position then fall into a push-up then back to squat position
45 secs - wide in and out abs (from plank position legs come in and out)
45 secs - power jumps (jump so hands touch knees)
30 secs   **water break
3 mins repeat
30 secs   **water break
3 mins repeat
1 min - one leg v push-ups
30 secs   **water break
45 secs - pogo right (one leg jump, bend down to touch floor)
45 secs - power push-up (do a push-up then jump to bring hands to feet)
45 secs - globe twists (squat jumps right then left)
45 secs - level 3 drills : 16 push-ups then 16 runs, 16 push-ups then 16 runs
30 secs   **water break
3 mins 45 repeat
30 secs   **water break
3 mins 45 repeat
1 min - power lunges and hop squats (2 plyo lunges, then 2 plyo squats)
30 secs   **water break
45 secs - side push-ups (15 each side)
45 secs - kickstand touch the floor (jump knee raise then touch floor, 15 per side)
45 secs - 8 power knees, 4 diamond jumps (4 knee raises with one leg on floor, then plyo  jumps)
45 secs - balance push-ups (push-up then raise right arm and right leg, then other side) 12 reps
4 mins Cool down

Again it's 22°C &70% humidity, I wonder how much that is on the humidex scale. I'll check later
(=27°C humidex)

planned BED AT 10h30 PM 

WEDNESDAY, June 29th 2016 .
First time in a long while that I wake-up feeling ready for the day

7h30 PM TWINSIES INSANITY  ~ Max Cardio Conditionning ~ HOME FITNESS with Shaun-T
main course : 29 mins / AveHR  140  84% / MaxHR  155 93 %  / 295 cals / 30 % fat / 27  mins InZone (75%+)
Humm when I thought of doing Twinsies I didn' t realize that in the second month of Insanity.. the WOs are longer.. When I see that the temp is 24°, humidity 60% in the basement, I decide to wear my HR monitor FOR THE MAIN COURSE just to see what it's like.               note : I REALLY NEED TO LOOSE SOME WEIGHT..

Insanity   Max Cardio Conditioning : Get pushed to your limit with this extreme cardio workout. (50 minutes)
10 mins Warm up
  - Jog
  - Jacks with arms straight up
  - Jump rope side to side (side jumps)
  - High knees arms up
  - Switch kicks (plyo alternating kicks)
  - Hit the floor (side to side, touch floor in middle)
  - Floor hops (hands stay on floor, legs jump side to side)
  repeat
90 secs   Sprint
    Jumping Jacks
    Heisman
    123 Heisman
    High Knees
    **water break
5 mns - Stretch
    **water break
60 secs - High low jab with squat (plyo squats)
60 secs - Foot ball runs then drop into a low push-up
60 secs - 4 Basketball jump squats then 4 hops to other side
60 secs - right and left kicks (no jumping)
60 secs - diamond jumps (jump to bring heels together and hands together
60 secs - in and out abs for 4, then 4 jack push-ups
60 secs - suicide jumps (burpees)
60 secs - 8 high knees, 8 low sprints, 8 sprints from a plank
60 secs - ski abs (from plank position, jump feet side to side)
60 secs - kick step back (front kick then touch floor)
60 secs - squat twist (plyo squats but try to have right hand touch left shoe, alternate sides)
60 secs - over the river hops (slow jumps from side to side on one leg, alternate feet
60 secs - attack (2 jacks with a punch then other side)
60 secs - power knee (one leg stays on floor and try to get other knee to hands)
60 secs - ski jump with hooks
60 secs - belt kicks (controlled squat with alternating front kicks)
60 secs - forward back suicides (3 steps forward touch floor, then 3 steps back)
60 secs - push-up abs (push-up and get knees to elbow, alternate sides)
60 secs - plank punches (hold the plank and alternate raising arms)
60 secs - 8 jump ropses, 8 hop squats (8 high jump, 8 low jumps from squat position)
60 secs - low squat speed bag (do a speedbag from a low squat holding position)
4 mins Cool down

after 2 mins into the cool down my HR is at 90.

8h25 PM TWINSIES P90X3  HOME FITNESS with Tony Horton —  Eccentric Upper ~ 30 mins 
 28 mins / AveHR  105  63% / MaxHR  122 73 %  / 175 cals / 60 % fat / 0  mins InZone (75%+)
 Do the Pulling exercises with the Black band and most of the PUs on my knees but it's a very honest WO
 Do quite well considering it's the second half of my Twinsies. I have my paper logs from last time, so I know what weights to use.. maybe I should write them here as well

P90X3 #8a     Eccentric Upper
1. Standard Push-Ups  knees
2. Standard Pull-Ups
3. Military Press DB 20s
4. Military Push-Ups
5. Chin-Ups
6. Deep Swimmer's Press DB 15s
7. Fly Push-Ups
8. V Pull-Ups
9. Upright Hammer Pull  DB 15s
10. Staggered Push-Ups
11. Rocket Launcher Row  DB 20s
12. Lateral/Anterior Raise  DB 8s
13. Plyo Push-Ups on TRX
14. Vaulter Pull-Ups
15. Pterodactyl Flys  DB 5s
16. Rocket Launcher Kickback   DB 8s
17. Flip Flop Combo
18. Tricep Skyfers
19. Kneeling Preacher Curl  DB 12s

 BED AT 10h30 PM

THURSDAY,  June 30th 2016

7h30 PM  DOUBLES  P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
Do Doubles instead of Twinsies.. I feel it's what I need / Gaby does them with me but has cramps in his calfs.. He thinks it's his Statins / temp is 22°, humidity 60% in the basement, Still hot but put the Floor fan on 2 instead of 1 lol didn't think of it yesterday.

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

8h15 DOUBLES  P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
Just for the endurance

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 problems with my left quads
8. Run Stance Squats
9. ISO Squat - balance
10. Slater Squat 

11. Duper 2 - balance  stop because of my left quads
12. Jack Squats   nope
13. Hell's Chair  nope
14.  Kablam - Chair and Back Lunge   nope
15. Burnout - 30 secs - side jumps  nope

BED AT 10 h05 PM