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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.

ABOVE LEFT This canNOT be natural and we wonder how long ti has been there by the trail.   ABOVE RIGHT Sabbaday Falls, touristic but a very nice surprise.

We were going to do an "up & down" on the Pine Bend Brook trail but after talking to 2 guys from NH we decide doing the loop might be nicer. Kevin is at 42/48. and we end up talking with them a number of times. He gives us ins about Isolation, I talk about Flume&Liberty.

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

ABOVE LEFT The little extra is worth the effort.   ABOVE RIGHT It's near freezing, but no wind.

BELOW And they said there was no view..

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
57
mins+ with Gabriel

#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
30 mins with Gabriel

#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
30 mins PLANNING : I'm still fighting the sniffles, but it goes quite well considering it's my first time for this WO

#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
30 mins Bad! Max out at 12:45 mins even though I was modifying`a little (mostly in the spped of some of the exercises. and again at 17:30 mins.  — I lost.. but I'll be back next week.. with a vengence!

#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
2
3
:00 X Jump + X Plank
2
4
: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
57
mins+ with Gabriel

#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
5
5 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
30 mins ( Gabriel will do Tabata Strength after me) "Very bad/difficult workout, I should be in bed." but at least I work through the moves and next week I'll be more at ease with them.

#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
30 mins Still bad.. runny nose dosen't help..keep telling myself "it's only the second week" but I must say.. some interesting moves here

#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
57
mins+ with Gabriel but have trouble doing it.. I'm stiff all over

#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
30 mins

#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
57
mins+ with Gabriel b

#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