|
| FRIDAY, October 7th 2016
CAR TRIP to Pine Bend Brook Parking.
departure : 4h26 AM / boarder officer just asks "What trail
are you doing?, when are you coming back? Is there anything that you
might be leaving in the States? " and we're on our way.
North
and Middle Tripyramids, NH 43 and 44 / 48, NE99 and 100 / 115
With Gabriel
HIKING start 8h05 am Finish at
4h55 pm
9,7 miles Good climb near the top. Easy down
including banner picture afternoon break
TEMP : 5°C -> 16° Sunny
water 4 liters / Gaby carries up 2 of
those because I don't feel well. I brought alot of water so that I
could drink as much as I want because I have a bad cough and sore
throat. Thanks alot Gaby, It's good to know that I can always count on
you.
CAR TRIP home
BED AT 10h00 PM |
| SATURDAY, October 8th 2016
2h05 PM
P90X : Abs Ripper X ~
15 mins HOME FITNESS with Tony
Horton
I've been wanting
to do this since I started Abdo Solutions. Goes well but feel
yesterday's hike, and my coughing.
BED AT 10h00 PM |
SUNDAY, October 9th 2016
Cough a little less.
13h00
PM
P90X3 HOME
FITNESS
with Tony Horton — off-program
Eccentric Upper
~ 30 mins
Do the Pulling exercises with the Black band and most of the PUs on my
knees but I need to do an upper 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 |
|
M+2 come after supper until tomorrow
evening.
BED AT 11h00 PM after 2nd Trump-Clinton
debate |
M+2 until after supper
TUESDAY, October
11th 2016
I was still coughing all day and all down
that I was as sick as last week but in the afternoon I realised that
the difference is that this week I'm NOT taking Contacs or cough drops
:)
7h30
PM
off-program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
with Zumba up-beat music.
|
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 side
planks |
|
BED AT 10 h 30 PM
|
| WEDNESDAY,
October 12th 2016
4h33 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
54 mins / AveHR
121 73% / MaxHR
155
93 %
/ 431 cals / 40 % fat / 26 mins InZone
(75%+)
Week 4/4.
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : side-kick and jab left / 2-4-6-8
side-kick and jab right |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : in-in-out-out (pneus rapides) / 2-4-6-8
runner's plank |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : Push-ups / 2-4-6-8 pull-overs
lying on the back |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : 4 jabs, 2 side twists right
/ 2-4-6-8
4 jabs, 2 side twists
left |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 burpees / 2-4-6-8 ?? |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 bear walk fornt and back / 2-4-6-8
abduction omoplates elastique |
|
8 times 20 secs / 10 secs |
|
TABATA
1-8 running on the spot with "ballon poire" |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 front knee/ side kick left / 2-4-6-8
front knee / side kick right |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 biceps with elastic / 2-4-6-8 DB
10 triceps |
5h33 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
after WU
44 mins / AveHR 110
66%
/ MaxHR 142
86 %
/ 290 cals / 50 % fat / 12 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 4/4
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Steps&Hurdles:
side to side squat jumps over steps & skaters over double hurdles
Mats : on back , with elastic at feet abductions.
Bossu : Elastic flys with shoulders on bossu, so also
hamstrings
Elastic : back flys |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : push-ups / 2-4-6-8
from plank, twisting arm-lift do
side plank with leg lifts. |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : burpees / 2-4-6-8
Mary-Katherines |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : running on the spot, sprawl on
whistle /2-4-6-8 plank with leg and opposite arm lift |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 DB10 crunch / 2-4-6-8 DB
10 Russian twists, legs up |
BED AT 11h00 PM |
| THURSDAY, October 13th 2016
SHOPPING ATMOSPHERE, St-Hyacinthe
30% off! = 208 $ taxes included
|
Lowa Innox Mid GTX |
 |
Type: Light/Midweight
Weight: 2 lbs. 0.5 oz.
Waterproofing: Gore-Tex
What we like: Lightweight and very comfortable,
even during extended use.
What we don’t: Lack of toe protection and a bit
pricey. |
|
Offers lightweight support with a wrapped
upper on our injected PU midsole and PU MONOWRAP® frame
construction for stability. Made with a NXT sole for traction
and durability. Great for fastpacking. Durably
waterproof/breathable. |
7h00 PM VOLLEYBALL with
Gabriel, , at EURÉKA school / Play 'til 9h35
We're 11 and I think that I'm still getting better :)
BED AT 11h00 PM |
| FRIDAY, October 14th 2016
PLANNING TWINSIES WITH P90X3 OR DOUBLES ?
|
Insanity Max 30 — HOME
FITNESS Shaun T |
|
Month
1 |
Month 2 |
|
1)
Cardio Challenge |
6) MAX OUT CARDIO |
|
2)
Sweat Intervals |
7) MAX OUT SWEAT |
|
3)
Tabata Power |
8) MAX OUT POWER |
|
4)
Tabata Strength |
9) MAX OUT STRENGTH |
|
5)
Friday Fight :round 1 |
10) FRIDAY FIGHT : ROUND 2 |
PLANNING // and on the 16th changed it to hybrid, but will have to
think about it.
|
HYBRID
P90X & Insanity
|
|
Sunday |
buns of Steel (gym) |
P90X - Stretching |
|
Monday |
abdo solution (gym)
cardio Militaire (gym) |
zumba (gym) |
|
Tuesday |
P90X3 -
Incinerator |
2)
Tabata Power |
|
Wenesday |
cardio tae-boxe (gym) |
cardio
militaire (gym) |
|
Thursday |
4)
Tabata Strength |
Volleyball |
|
Friday |
P90X3
- MMX |
5)
Friday Fight : round 1 |
|
Saturday |
hiking or dancing or rest ! |
10h00
AM
off-program MAX
30 : Cardio Challenge
and Tabata Power **
~45 + 30** mins HOME
FITNESS
with Shaun-T
The DVD is all mixed up but. I also try out some of the other classes,
and watch all of the first 5 to see how they are.
BED AT 11h00 PM |
| SATURDAY, October 15th 2016
CAR TRIP to the Whites
departure : 4h30 AM / bo
Mount
Passaconaway NH 45 / 48, NE 101 / 115
With Gabriel - in all we see
about 20 people, talk to quite a few of them.
HIKING start 8h30 am Finish at
5h00 pm / took our time, it's such a beautiful day.
7,9 miles Good climb near the top but the rest is easy
TEMP : -2°C -> 16° Sunny
water 3 liters / NEW BOOTS : LOVE THEM
CAR TRIP home
BED AT 10h00 PM |
| SUNDAY, October 16th 2016
9h35 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
Week 1/4 Excellent class
Main course :
3 times :
| 30 secs each / 30 secs active
recuperation |
| 1) jump up on step from || one foot in front of
other or pneux rapides |
jog |
| 2) jog step-ups |
step-up , down |
| 3) Power squats / over and turn |
slow squats |
3 times right :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
3 times left :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
Remy's pyramid :
10 jumping jacks
8 jump squats
6 burpees
4 Mary-Katherines
2 chenille : walk-outs
repeat all.
planned 5h00
PM
Insanity MAX
30 : Cardio Challenge
++
~ 30++
mins HOME FITNESS
with
Shaun-T
The DVD is all messed up, doesn't work.. will have to see what the
others are like.
8h10 PM
Hybrid P90X ~ HOME
FITNESS With Tony Horton
—
# 07
Stretch
| #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 11h00 PM |
MONDAY, October 17th 2016
Still cough quite a bit, but I think
that my voice is better.
4h33 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
31 mins
/ AveHR 99 60%
/ MaxHR 124 74 %
/ 162 cals / 60 % fat / 0 mins InZone
(75%+)
Goes by fast.
5h03 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
56 mins
/ AveHR 129 78%
/ MaxHR 150 90 %
/ 493 cals / 40 % fat / 39 mins InZone
(75%+)
Main course :
3 times : 1 min Burpees / 1 min plank mountain-climbers
3 times : 1 min squat-jumps / 1 min Mary-Katherines
then arms with DBs
6h09 PM ZUMBA
Group fitness with Marie-Andrée at Beloeil/McMasterville
47 mins
/ AveHR 123 74%
/ MaxHR 138 83 %
/ 388 cals / 45 % fat / 26 mins InZone
(75%+)
I'm tired and at 80% energy, but it's ok.
BED AT 11h00 PM |
| TUESDAY, October 18th 2016
7h00 PM
Hybrid
wk 1
INSANITY MAX : 30 ~ HOME
FITNESS With
Shaun-T —
# 02
TABATA POWER
| #02
TABATA POWER |
0:00 Straight Arm Jack
0:30 Scissor Chest Opener
1:00 Lateral Lunge
1:30 Down Dog Spider
2:00 Straight Arm Jack
2:30 Scissor Chest Opener
3:00 Lateral Lunge
3:30 Down Dog Spider
4:00 Water Break
**Tabata 1
1 Burpee Lunge Alt
2 Burpee Lunge Alt
3 Plyo Lunge Jump L
4 Plyo Lunge Jump R
5 Split Lunge Punch
6 Split Lunge Punch
7 Back Lunge Kick R
8 Back Lunge Kick L
Water Break
**Tabata 2
1 Moving Plyo Push-ups / child's pose
2
Moving Plyo Push-ups / child's pose
3 Push Pop-ups / child's pose
4
Push Pop-ups / child's pose
5 Push-up Row / child's pose
6
Push-up Row / child's pose
7 Knee Push-up Row / child's pose
8 Knee Push-up Row / child's pose
Water Break
**Tabata 3
1 Fast Power Jump
2 Fast Power Jump
3 Slow Power Jump |
4 Slow Power Jump
5 High Jumps
6 High Jumps
7 Squat Knee-ups
8 Squat Knee-ups
Water Break
**Tabata 4
1 Switch Kick Abs
2 Switch Kick Abs
3 Switch Kick Abs R
4 Switch Kick Abs L
5 Scissor abs
6 Scissor abs
7 L T hold R
8 L T hold L
Water Break
**Tabata 5
1 Triceps Dip Reach
2 Triceps Dip Reach
3 Single Leg triceps dip R
4 Single Leg triceps dip L
5 Speed Triceps dip
6 Speed Triceps dip
7 4 count Triceps Dips
8 4 count Triceps Dips
Water Break
Finisher
27:00 Split Lunge Punch
27:30 Push-up Rows
28:00 Switch kick abs
28:30 Speed Triceps dips
29:00 Power jumps ( 1 min )
|
7h40
PM
Hybrid
P90X3 :
Incinerator
~ HOME FITNESS
with Tony Horton
30 mins
I skip some of the Warm-up..
|
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 |
|
ACHES & PAINS : I
don't understand how I'm able to do these workouts when when I stop..
I cough, I'm dizzy at times and don't feel well. My cold/flu has been
going on for over 2 weeks :/
BED AT 10h30 PM |
WEDNESDAY,
October 19th 2016
Still have a cold and feel it all day.
4h34 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
52 mins / AveHR
109 66% / MaxHR
150
90 %
/ 341 cals / 50 % fat / 11 mins InZone
(75%+)
Week 1/4. back to jabs and jump rope variations
5h36 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
52 mins / AveHR 124
75%
/ MaxHR 153 92 %
/ 431 cals / 40 % fat / 29 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 1/4 There's a guy named Françcois (I
think) who's really out of our league. but I hope he stays.. It's
motivating.
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
DB 8s:
Adduction épaule & Flexion épaule très penché
Steps : 6 Jump squats from sides and football 6 secs
Mats : crunch & Russian twists
Cones : slalom and run back |
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
DB15 : militairy squat (épaulé) one
hand
Steps : dynamic back Lunge with DB8s
Mats : Push-ups with alternating spider
Cones : sprints with touch cone |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : Crunch / 2-4-6-8
side plank *next week I'll do planks with leg and arm lift |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : squat jumps / 2-4-6-8
high knee jogging |
BED AT 11h00 PM
after 3rd Trump - Clinton debate |
| THURSDAY, October 20th 2016
5h00 PM
Hybrid INSANITY MAX :
30 ~ HOME
FITNESS With
Shaun-T
—
# 03
TABATA STRENGTH
| #04
TABATA STRENGTH |
|
Straight Arm Jack
Scissor Chest Opener
Lateral Lunges
Downdog Spider
Straight Arm Jack
Scissor Chest Opener
Lateral Lunges
Downdog Spider
Water Break
**Tabata
1
Diamond Jump + Single Leg Burpee
Right
Diamond Jump + Single Leg Burpee Left
Diamond Jump + Burpee (both legs)
Diamond Jump + Burpee (both legs)
Diamond Jumps
Diamond Jump
Plie Power Squat
Plie Power
Squat
High Knee Abs
**Tabata
2
Alternating Wide Pushups
Alternating Wide Pushups
Diamond Pushups
Diamond Pushups
Knee Diamond Hold
Knee Diamond Hold
Child’s Pose to Knee Diamond
Child’s Pose to Knee Diamond
Jack Jabs
**Tabata
3
Alternating Plyo Lunges
Alternating Plyo Lunges
Plyo
Power Knee Right
Plyo
Power Knee Left
|
Power Knee + Lunge Right
Power Knee + Lunge Left
Low
Power Knee Right
Low Power Knee Left
Straight Arm Cross
**Tabata
4
4-Count “V” Push-Up
4-Count “V” Push-Up
“V” Push-Up
“V” Push-Up
“V” Push-Up Hold
“V” Push-Up Hold
Wide Pike-Ups
Wide Pike-Ups
Mummy
Kicks
**Tabata
5
Scissor Push-Up Left
Scissor Push-Up Right
Knee
Tap Push-Up (alternating sides)
Knee
Tap Push-Up (alternating sides)
Toe
Tap + Push-up (alternating sides)
Toe Tap + Push-up (alternating sides)
Plank Toe Taps
Plank Toe Taps
2 & 2
Power Strike
**Finisher
Diamond Jumps + Burpee
Alternating Wide Pushups
Max Out Knee Up Left
“V” Push-Ups
Chair Hold
Chair Hold
Chair Hold
|
|
Mardi j’ai
fait le Tabata Power.. aujourd’hui le Tabata Strength..
demain je
vais faire le Friday Fight.. et samedi je vais faire une autre
DVD Power..
Ça va être
le DVD power OFF !! lol |
7h00 PM VOLLEYBALL with
Gabriel, , at EURÉKA school / Play 'til
We're at the most 10 and I don't feel my cold too much. For the first
time I go get a ball with my knee on the floor and hands way in front
of me. I don't hurt myself so this might encourage me to take more
risks.
BED AT 11h00 PM |
| FRIDAY, October 21st 2016
11h15 AM
Hybrid
INSANITY MAX:30 ~ HOME
FITNESS With
Shaun-T
—
# 02 FRIDAY FIGHT : ROUND 1
| #05
FRIDAY FIGHT : ROUND 1 |
0:00 Chest Open Jack
0:45 Jack Uppercut
1:00 1-2-3 Knee
1:30 Jump Rope
1:50 High Knee Jab
2:30 Chest Open Jack
3:00 Jack Uppercut
3:30 1-2-3 Knee
4:00 Jump Rope
4:30 High Knee Jab
5:00 Hop Hop Runner
6:00 Plyo Power Knee Right
6:30 Plyo Power Knee Leftt
7:00 Switch Kick Punch
8:00 Wide In & Out Knee Tap
9:00 Medicine Ball Twist
10:00 Moving Jab Cross
11:00 Speed In
& Out Abs
12:00 Scissor Stance Jack
13:00 4 Jab + 4 High Knee
14:00 Tricep Dip Reach
WATER BREAK
|
15:00
Hit The Floor
16:00
2 Jab + 2 Tuck
17:00
Burpee Lunge Alt
18:00
Ab Attack Right
18:30
Ab Attack Left
19:00
Wide Pike-Ups
20:00
10 & 2
21:00
Squat Kick Right
22:00
Squat Kick Left
23:00
X Jump + X Plank
24:00
Plank Toe Tap
24:30
Knee Diamond Push-Up
WATER BREAK
26:00
Split Lunge Punch
27:00
Plank Punches
28:00
Moving Squat Jab
29:00
Punching Abs
Cool Down |
ACHES & PAINS : my calf muscles
are really tight even at the very start of the MAX WU and I have a
huge bout of coughing just before starting, but I do it. / after
I eat a little and take a nap until 2h45.
3h45
PM
Hybrid P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
with Zumba up-beat music. / Feels good.
|
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
push-ups |
|
BED AT 10h30 PM |
| SUNDAY, October 23rd 2016
9h35 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
Week 2/4 I have the sniffles way too much but I do as much as I can
Main course :
3 times :
| 30 secs each |
30 secs active recuperation |
| 1) or pneux rapides
I do : from || jump
up on step one foot in front of other |
jog |
| 2) jog step-ups |
step-up , down |
| 3) Power squats
I do : over and turn |
slow squats |
3 times right :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
3 times left :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
Remy's pyramid :
10 jumping jacks
8 jump squats
6 burpees
4 Mary-Katherines
2 chenille : walk-outs
repeat all.
7h10 PM
Hybrid P90X ~
HOME FITNESS With
Tony Horton
—
#
07 Stretch
| #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 11h00 PM |
MONDAY, October 24h 2016
still have runny nose :(
4h33 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
30 mins
/ AveHR 92 55%
/ MaxHR 123 74 %
/ 130 cals / 60 % fat / 0 mins InZone
(75%+)
Planks with feet on 8" steps, interesting.
5h02 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
55 mins
/ AveHR 130 78%
/ MaxHR 152 92 %
/ 496 cals / 40 % fat / 44 mins InZone
(75%+)
Main course :
alternating DBs and cardio minutes..
PLANNING decide to stop the Monday Zumba
classes. with my Hybrid program, and my cold, it's too much.
|
HYBRID
P90X & Insanity
|
|
Sunday |
buns of Steel (gym) |
P90X - Stretching |
|
Monday |
abdo solution (gym) |
cardio Militaire (gym) |
|
Tuesday |
P90X3 -
Incinerator |
2)
Tabata Power |
|
Wenesday |
cardio tae-boxe (gym) |
cardio
militaire (gym) |
|
Thursday |
4)
Tabata Strength |
Volleyball |
|
Friday |
P90X3
- MMX |
5)
Friday Fight : round 1 |
|
Saturday |
hiking or dancing or rest ! |
planning BED AT 11h00 PM |
TUESDAY, October 25h 2016
Very bad/difficult day at work, I should be
in bed.
6h30 PM
Hybrid
wk 2 INSANITY MAX : 30 ~ HOME
FITNESS With
Shaun-T —
# 02
TABATA POWER
| #02
TABATA POWER |
0:00 Straight Arm Jack
0:30 Scissor Chest Opener
1:00 Lateral Lunge
1:30 Down Dog Spider
2:00 Straight Arm Jack
2:30 Scissor Chest Opener
3:00 Lateral Lunge
3:30 Down Dog Spider
4:00 Water Break
**Tabata 1
1 Burpee Lunge Alt
2 Burpee Lunge Alt
3 Plyo Lunge Jump L
4 Plyo Lunge Jump R
5 Split Lunge Punch
6 Split Lunge Punch
7 Back Lunge Kick R
8 Back Lunge Kick L
Water Break
**Tabata 2
1 Moving Plyo Push-ups / child's pose
2
Moving Plyo Push-ups / child's pose
3 Push Pop-ups / child's pose
4
Push Pop-ups / child's pose
5 Push-up Row / child's pose
6
Push-up Row / child's pose
7 Knee Push-up Row / child's pose
8 Knee Push-up Row / child's pose
Water Break
**Tabata 3
1 Fast Power Jump
2 Fast Power Jump
3 Slow Power Jump |
4 Slow Power Jump
5 High Jumps
6 High Jumps
7 Squat Knee-ups
8 Squat Knee-ups
Water Break
**Tabata 4
1 Switch Kick Abs
2 Switch Kick Abs
3 Switch Kick Abs R
4 Switch Kick Abs L
5 Scissor abs
6 Scissor abs
7 L T hold R
8 L T hold L
Water Break
**Tabata 5
1 Triceps Dip Reach
2 Triceps Dip Reach
3 Single Leg triceps dip R
4 Single Leg triceps dip L
5 Speed Triceps dip
6 Speed Triceps dip
7 4 count Triceps Dips
8 4 count Triceps Dips
Water Break
Finisher
27:00 Split Lunge Punch
27:30 Push-up Rows
28:00 Switch kick abs
28:30 Speed Triceps dips
I don't do the last
minuit of power jumps, really don't have any power left in me.
29:00 Power jumps ( 1 min )
|
7h10
PM
Hybrid
P90X3 :
Incinerator
~ HOME FITNESS
with Tony Horton
30 mins
I skip some of the Warm-up. and all of the burnout 'cause I really
don't feel well :(.
|
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 |
|
ACHES & PAINS .. oh.. and did I
mention that my lower back (both sides) felt bad all day?
BED AT 10h30 PM |
WEDNESDAY,
October 26th 2016
first day that I feel like my cold is on its
way out.
4h33 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
49 mins / AveHR
126 76% / MaxHR
151
91 %
/ 419 cals / 40 % fat / 29 mins InZone
(75%+)
Week 1/4. new routine 'cause Nathalie didn't like the one she did last
week.
5h32 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
53 mins / AveHR 129
78%
/ MaxHR 154 93 %
/ 470 cals / 35 % fat / 34 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 2/4 first two blocks in reverse order
from last week :)
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
DB15 : militairy squat (épaulé 1
main)
Steps : dynamic back Lunge I do
them with DB8s
Mats : Push-ups with alternating spider
Cones : sprints with touch cone |
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
DB 8s
then 5s:
Adduction épaule & Flexion épaule très penché
Steps : 6 Jump squats from sides and football 6 secs
Mats : crunch & Russian twists
Cones : slalom shuffle and run back |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : Crunch / 2-4-6-8 planks with leg and arm lift |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : squat jumps / 2-4-6-8
high knee jogging |
planned BED AT 11h00 PM |
| THURSDAY, October 27th 2016
4h45 PM
Hybrid INSANITY MAX :
30 ~ HOME
FITNESS With
Shaun-T
—
# 03
TABATA STRENGTH
| #04
TABATA STRENGTH |
|
Straight Arm Jack
Scissor Chest Opener
Lateral Lunges
Downdog Spider
Straight Arm Jack
Scissor Chest Opener
Lateral Lunges
Downdog Spider
Water Break
**Tabata
1
Diamond Jump + Single Leg Burpee
Right
Diamond Jump + Single Leg Burpee Left
Diamond Jump + Burpee (both legs)
Diamond Jump + Burpee (both legs)
Diamond Jumps
Diamond Jump
Plie Power Squat
Plie Power
Squat
High Knee Abs
I take a
Break
**Tabata
2
Alternating Wide Pushups
Alternating Wide Pushups
Diamond Pushups
Diamond Pushups
Knee Diamond Hold
Knee Diamond Hold
Child’s Pose to Knee Diamond
Child’s Pose to Knee Diamond
Jack Jabs
I take
a
Break
**Tabata
3
Alternating Plyo Lunges
Alternating Plyo Lunges
Plyo
Power Knee Right
Plyo
Power Knee Left
|
Power Knee + Lunge Right
Power Knee + Lunge Left
Low
Power Knee Right
Low Power Knee Left
Straight Arm Cross
I take
a
Break
**Tabata
4
4-Count “V” Push-Up
4-Count “V” Push-Up
“V” Push-Up
“V” Push-Up
“V” Push-Up Hold
“V” Push-Up Hold
Wide Pike-Ups
Wide Pike-Ups
Mummy
Kicks
I take
a
Break
**Tabata
5
Scissor Push-Up Left
Scissor Push-Up Right
Knee
Tap Push-Up (alternating sides)
Knee
Tap Push-Up (alternating sides)
Toe
Tap + Push-up (alternating sides)
Toe Tap + Push-up (alternating sides)
Plank Toe Taps
Plank Toe Taps
2 & 2
Power Strike
I take a
Break
**Finisher
Diamond Jumps + Burpee
Alternating Wide Pushups
Max Out Knee Up Left
“V” Push-Ups
Chair Hold
Chair Hold
Chair Hold
|
7h00 PM VOLLEYBALL with
Gabriel, , at EURÉKA school / Play 'til 9h00
We're only 8 and don't stop much between games so 2 hours is fine with
me.
BED AT 11h00 PM |
I need a day off to help me get rid of my cold..
|
SATURDAY,
October 29th 2016
3h15
PM HOMEFITNES - STEPS WORKOUT
~
SPARTACUS
style
Routine #1
42mins
~ no HR monitor but
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 and a
yoga mat, Add to that
water, a headband,
Also my cell phone to time the 2 mins
pause between repeating the sets. / This is my go to program when I
don't really feel well. // do some variations with TRX, Speed Ladder,
Stools for dips, just to mix things up.
|
SPARTACUS : 1 min each / 15 secs rest / 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 |
|
8 |
Jump squats L&R |
|
9 |
Butt lifts (hamstrings) |
|
10 |
Corners |
BED
AT 10h30 PM
|
| SUNDAY, October 30th 2016
9h37 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
53 mins / AveHR 129
78%
/ MaxHR 154 93 %
/ 467 cals / 40 % fat / 39 mins InZone
(75%+)
Week 3/4 I feel good and work hard, and feel yesterday's
Spartcus in my legs, so I must have worked hard yesterday as well.
Main course :
3 times :
| 30 secs each |
30 secs active recuperation (or rest) |
| 1) or pneux rapides |
jog |
| 2) jog step-ups |
step-up , down |
| 3) Power squats
I do : over and turn |
slow squats |
3 times right :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
3 times left :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
Remy's pyramid :
3 times
10 jumping jacks
8 jump squats
6 burpees
4 Mary-Katherines
2 plank walk-outs
repeat all.
7h10 PM
Hybrid P90X ~
HOME FITNESS With
Tony Horton
—
#
07 Stretch
| #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 11h00 PM |
| MONDAY, October 31st 2016
4h33 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
pretty much like last week
30 mins
/ AveHR 92 55%
/ MaxHR 123 74 %
/ 130 cals / 60 % fat / 0 mins InZone
(75%+)
5h00 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
49+ WU mins
/ AveHR 129 78%
/ MaxHR 155 93 %
/ 439 cals / 40 % fat / 32 mins InZone
(75%+)
main course
3 times : 1 min Burpees / 1 min Heizmans (1-2-3-knee)
3 times : 1 min football / 1 min Push-Ups
3 times : 1 min front dynamic lunges / 1 min Start jumps
BED AT 11h00 PM |
TUESDAY, November 1st 2015
|
Lower back and left quads |
 |
RV with Pascal Lussier Massothérapeut.
My lower back has been hurting on both sides because of my extreme
coughing these past weeks. |
7h00 Dance practice at home :
1h05 Cha cha, Slow Waltz, , Tripple-Swing,
|
| WEDNESDAY,
November 2nd 2016
4h33 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
48 mins / AveHR
120 72% / MaxHR
149
90 %
/ 374 cals / 45 % fat / 18 mins InZone
(75%+)
Week 2/4.
(SEE ACHES & PAINS below), Yet my HR
monitor says it's better than last week.. ??!!
5h42 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
( after WU) 42 mins / AveHR 124
75%
/ MaxHR 150 92 %
/ 348 cals / 40 % fat / 24 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 3/4 (SEE ACHES & PAINS below)
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
DB 8s:
Adduction épaule & Flexion épaule très penché
Steps : 6 Jump squats from sides and football 6 secs
Mats : crunch & Russian twists
Cones : slalom shuffle and run back |
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
DB15 : militairy squat (épaulé)
Steps : dynamic back Lunge with DB8s
Mats : Push-ups with alternating spider
Cones : sprints with touch cone |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : Crunch / 2-4-6-8
side plank *next week I'll do planks with leg and arm lift |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : squat jumps / 2-4-6-8
high knee jogging |
ACHES & PAINS My left quads hurt bad during
Cardio Tae-boxe and my left lower back during cardio-militaire.. must be from
the massage yesterday. Take Advils when I get home.
BED AT 9h00 PM
Tired and sleepy, so why not? :) |
| THURSDAY,
November 3rd 2016
6h40 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h40
B & L are there and we play mostly 6vs7 but 4vs4 at the end. I really
feel that I didn't do a WO just before, at least non Tabata Strength..
I move much more to get the balls.
ACHES & PAINS sprain my right intex finger during WU
, it's bule by the end of the evening and stiff but doesn't really
hurt
BED AT 11h00 PM |
FRIDAY,
November 4th 2016
DIED : 140 lbs..
up 3 during Cold, but back on track
6h30 PM
Hybrid
wk 3 INSANITY MAX30 ~ HOME
FITNESS With
Shaun-T —
# 07
MAX OUT STRENGTH
#07
MAX OUT STRENGTH
all exercises 45 secs /15 secs rest |
|
Warm-up 4 mins
Water Break
1. Split Plyo Lunge
2. Plie Plyo Squat
3. 2 Hop Squats + 2 Lunges
4. Hop Squat + Lunge
5. Squat Thrust + Lunge
6. Squat Thrust
Water Break
7. Push-Up Jack Tap
8. Push-Up Jacks
9. Plank Jack + Push-Up
10. Plank Walk + Push-Up
11. Knee Push-Up
12. 8-Count Knee Push-Up
Water Break
13. Floor Switch Kicks
14. Tricep Reach Kick
15. Tricep Knee Taps
16. Tuck Extension
17. Floor Tuck Jumps
18. Speed Knee Abs
Water Break
19. Tricep Push-Up Jack
20. Dive Push-Up
21. Lat Push-Up Alt
22. Knee Push-Up Pulse
23. 8-Count Knee
24. Low Plank Hold |
1h10
PM
Hybrid
P90X3 :
Incinerator
~ HOME FITNESS
with Tony Horton
30 mins
I like this WO :)
|
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 |
|
ACHES & PAINS ..
BED AT 10h30 PM M+2 |
SUNDAY,
November 6th 2016
M+2 leave just when I'm back from gym. /Bought
our Airplane tickets for next summer
9h37 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
53 mins / AveHR 129
78%
/ MaxHR 155 93 %
/ 480 cals / 40 % fat / 39 mins InZone
(75%+)
Week 4/4 Start with lower back pain but it goes away.
Main course :
3 times :
| 30 secs each |
30 secs active recuperation
I rest 15 secs and just
move a little |
| 1) pneux rapides |
jog |
| 2) jog step-ups or Jump step-ups |
step-up , down |
| 3) Power squats
I do : over and jumps turn |
slow squats |
3 times right :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
3 times left :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
Remy's pyramid :
3 times
10 jumping jacks
8 jump squats
6 burpees
4 Mary-Katherines
2 plank walk-outs
repeat all.
7h10 PM
Hybrid P90X ~
HOME FITNESS With
Tony Horton
—
#
07 Stretch
| #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,
November 7th 2016
4h33 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
28 mins
/ AveHR 81 49%
/ MaxHR 121 73 %
/ 77 cals / 60 % fat / 0 mins InZone
(75%+)
5h03 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
58 mins
/ AveHR 132 80%
/ MaxHR 156 94 %
/ 541 cals / 35 % fat / 39 mins InZone
(75%+)
main course
10 times : 10 runs / 10 jumping jacks / 2 Push-ups
6 times : 6 criss-cross or shuffle runs / 4 burpees
DBs shoulders, biceps, triceps
2 x cardio tabatas
3 x 3 secs high knees
BED AT 10h00 PM |
|
