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TUESDAY,  November 29th 2016

Do tiles in entrée with Gaby / Talk with G on FB first time in a very very long time

WEDNESDAY,  November 30th 2016

4h34 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
51 mins / AveHR  129  78% / MaxHR  151 91 %  / 451 cals / 45 % fat / 37  mins InZone (75%+)
Week 3/4.

5h34 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine
49 mins / AveHR  121  73% / MaxHR  151 91 %  / 386 cals / 45 % fat / 24  mins InZone (75%+)
5 minutes of WU  // ABS & Stretching after WO /  Week 3/3 Thought it would be 4 weeks but will change next week for another 3 weeks 'til xmas
 
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Speed Ladder & Cones cross inside zig-zags / shuffle front side back side
Mats & Gliders: mountain climber plank

DB 8s : biceps and jogging on the spot :

DB 12s : :squat and pull to neck  
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Speed Ladder & Cones : 2 feet skiier zig-zags & shuffle slalom
Mats   :  plank : elbows to hands

elastic :  hold fly

DB 15:  lunge position pull and press up 1 DB
 / alternate each 5
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  lateral crunch alternate   / 2-4-6-8 scissors
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  crunch / 2-4-6-8  inside cross runner's plank

BED AT 10h00 PM

THURSDAY, December 1st 2016

7h10 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h??
we're mostly 10 and I play OK but feel stiff from yesterday. GS shows me a litte how to jump before hitting.. long step left, short right, very short left & jump.

BED AT 11h00 PM

FRIDAY,  December 2nd 2016

11h35 AM OFF PROGRAM  P90X3 : Pilates  ~ 30 mins HOME FITNESS with Tony Horton
good, but I won't do Yoga today

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

Party scfp CSVDC with Gabriel at La Grange Rouge in Granby .. theme 1920s .. dance quite a bit for about 2 hours

BED AT 1h00 AM

Gaby & moi aidons Manou à nettoyer le garage.

SUNDAY,  December 4th 2016.
Gaby does the grouting

9h35 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
51 mins + / AveHR  124  79% / MaxHR  147 92 %  / 425cals / 45 % fat / 29  mins InZone (75%+)
week 2/4 nest week Nathalie will be absent and Roxane will fill in for her.

8h15 PM OFF PROGRAM 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

ACHES & PAINS Lower back left side hurts enough that I take Advils before gym and Tylénol Back Ache pills before stretching!

BED AT 10h00 PM

MONDAY, December 5th 2016

ACHES & PAINS Lower back left side hurts at night enough to wake me up last night and for me to decide not to go to the gym.

10 Signals that maybe you need to drink more water.

1. Increased Heart Rate
2. Bad Breath And Dry Mouth
3. Sudden Food Cravings
4. Joint And Muscle Pain
5. Intense Headaches
6. Upset Stomach
7. Fatigue
8. Infrequent & dark Urination
9. Dry Skin
10. Trouble Focusing

BED AT 10h00 PM

WEDNESDAY,  December 7th 2016

ACHES & PAINS Lower back both sides are stiff

4h34 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
49+abs mins / AveHR  110  66% / MaxHR  136 82 %  / 318 cals / 50 % fat / 7  mins InZone (75%+)
Very difficult because of my lower back pain. I'm careful. Week 4/4. next week "Body Design" with Nancy

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine
48 mins / AveHR  117  70% / MaxHR  150 90 %  / 355 cals / 45 % fat / 22  mins InZone (75%+)
5 minutes of WU  // ABS & Stretching after WO /  Week 1/3
 
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Cones : run
Mats: Plank with arm circles

Bossu & DB 8s : feet on Bossu, press DBs

DB 12s : side lunge, press, side lunge
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Cones : running backwards
Mats   :  squat on 1 leg, circle with other leg 3 times

Bossu & DB 15s :  shoulders on Bossu, press

DB 10s:  lunge forward, press, lunge back
8 times 20 secs / 10 secs
TABATA   :  slow burpees  ( I don't do the jumping-jacks because of my back)
8 times 20 secs / 10 secs
TABATA  1-3-5 :  side plank left  / 2-4-6 side plank right

BED AT 10h00 PM

THURSDAY, December 8th 2016

7h10 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h50
we're mostly 10 / Gaby doesn't play because he has a slightly torn ligament in the right knee.. maybe from overstretching./ Geneviève says it was my best evening.. but I mostly like her comentary when she said to the others about me "Elle est vite quand on lui donne de la place"

BED AT Midnight

FRIDAY,   December 9th 2016
quite tired

BED AT 10h00 PM

SATURDAY,   December 10th 2016

5h30 PM  Off-ProgramP90X  ~ HOME FITNESS with Tony Horton —   # 12 Ab Ripper X
with Gaby / I'm not sure of my back so I don't do it with shoes (lighter-easier)

#12 Ab Ripper X

25 reps each

1- In & Out
2- Seated Bicycle
50 reps
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up
8- Roll-Up/V-Up Combo
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps DB8

stretch

6h00 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA - 2 mins between rounds
With Gaby who Modifies some because of his knee.

Each exercise done 8 x 20 secs / 10 secs rest
1 Touch step
2 Burpees
3 Step-ups Steps at 14" / bicep curls DB10s
4 Squat and  row DB15s 4x / DB12s 4x
5 Side Lunges
6 Dips 4x / Triceps DB10 4x
7 High-knee / squat-touch floor / Steps at 14 "
8 1 leg squat Steps at 8"/ abduction latérale

BED AT 10h30 PM

SUNDAY, December 11th 2016

9h34 AM BUNS OF STEEL Group fitness with  Roxanne replacing Nathalie
48 mins + / AveHR  133  80% / MaxHR  154 93 %  / 453cals / 35 % fat / 36  mins InZone (75%+)
alternating Steps & not-steps.. with 4 Tabatas mixed in. I like it.

8h15 PM OFF PROGRAM 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

ACHES & PAINS Lower back left side hurts enough that I take Advils before gym and Tylénol Back Ache pills before stretching!

BED AT 10h00 PM

MONDAY, December 12th 2016

4h32 PM ABDO SOLUTIONS Group fitness with François Beloeil/McMasterville
28
 mins / AveHR  95  57% / MaxHR  132 80 %  / 132 cals / 60 % fat / 1  mins InZone (75%+)
I'm feeling Saturday's abs..

5h05 PM CARDIO MILITAIRE Group fitness with François B at Beloeil/McMasterville
52 mins / AveHR  127  77% / MaxHR  147 87 %  / 454 cals / 40 % fat / 33  mins InZone (75%+)
mainly endurance.. very tired when I get home

NOTE : I've recently realized that I have more experience doing "fitness" than doing fencing..

BED AT 8h30 PM

TUESDAY, December 13th 2016

7h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1
42 mins ~ no HR monitor but AS USUAL : have music from ceiling speakers, have ceiling fan, and floor fan and a yoga mat.  Add to that water, a headband, my cell phone to time the 2 mins pause between repeating the sets.

but : Steps at 14" or 8" and weighted vest at 20 lbs all the time. and open window :)

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times 

1 Step-ups L&R 14"
2 short side Traverses  14"
3 Power Squats 8"
4 Dips - stools
5 Skaters 8"
6 Push-ups TRX
7 Pneus rapides 14"
8 Jump squats L&R 8"
9 Butt lifts (hamstrings) 14"
10 Corners 14"

BED AT 10h30 PM

WEDNESDAY,  December 14th 2016

ACHES & PAINS I feeeeel goood

4h36 PM BODY DESIGN ~ GROUP FITNESS with Nancy
47 mins / AveHR  88  53% / MaxHR  116 70 %  / 172 cals / 60 % fat / 0  mins InZone (75%+)
Easy endurance. but it's ok.

5h33 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine
47 mins / AveHR  127  77% / MaxHR  155 93%  / 403 cals / 40 % fat / 28  mins InZone (75%+)
5 minutes of WU  // ABS & Stretching after WO /  Week 2/3
 
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Cones : run
Mats: Plank with arm circles

Bossu & DB 10s : feet on Bossu, press DBs

DB 12s : side lunge, press, side lunge
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Cones : running backwards
Mats   :  squat on 1 leg, circle with other leg 3 times

Bossu & DB 15s :  shoulders on Bossu, press

DB 10s:  lunge forward, press, lunge back
8 times 20 secs / 10 secs
TABATA   :  3 jumping Jacks 1 burpee .. repeat.
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  side plank left  / 2-4-6-8 side plank right

BED AT 10h00 PM

FRIDAY,  December 16th 2016
ACHES & PAINS I was ok yesterday but decided to take a day off from training since I had worked-out 5 days.. and then for no reason my left side lower back hurt during the night and most of the morning. :(

2h15 PM  Off-Program P90X3  ~  30 mins HOME FITNESS with Tony Horton — MMX
Reading that GYP was doing a Kung-Fu WO with his sons encouraged me to do this WO I had planned anyways since I hadn't done Cardio Tae-Boxe on Wednesday. I used a heated pad do warm up my back before starting.

 

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 plank mountain climbers

7h30 PM  Off-ProgramP90X  ~ HOME FITNESS with Tony Horton —   # 12 Ab Ripper X

 

#12 Ab Ripper X

25 reps each

1- In & Out
2- Seated Bicycle
50 reps
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up
8- Roll-Up/V-Up Combo
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

 

BED AT 10h00 PM

SUNDAY, December 18th 2016
M+2 here since last night

9h39 AM CARDIO MILITAIRE Group fitness with  Rémy replacing Nathalie
47 mins + / AveHR  132  80% / MaxHR  157 95 %  / 440cals / 35 % fat / 32  mins InZone (75%+)
about the same intensity as Roxanne last week but very different /with MC we win Burpee Challeng in 3 mins.

planned 8h15 PM OFF PROGRAM P90X  ~ HOME FITNESS With Tony Horton  # 07 Stretch
57
mins+
 but no..

#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 10h00 PM

 

MONDAY, December 19th 2016

4h35 PM ABDO SOLUTIONS Group fitness with François Beloeil/McMasterville
25
 mins / AveHR  91  55% / MaxHR  122 73 %  / 103 cals / 60 % fat / 0  mins InZone (75%+)
I'm feeling Good

5h03 PM CARDIO MILITAIRE Group fitness with François B at Beloeil/McMasterville
55 mins / AveHR  134  81% / MaxHR  157 95 %  / 517 cals / 35 % fat / 42  mins InZone (75%+)
block A 4 different sets of 2 exercises done 4 times each .. with partner.. (I do it alone)  ie
sprint 3  times there and back  /  ?? while partner does the lengths : repeat
 total 4 times
frog jump there, ?? back / jumping jacks while partner does the lengths : repeat
 total 4 times
spiderman there, crab back twice / bicep curls while partner does the lengths : repeat
 total 4 times
DB 10s walking lunges there and back / side lunge touch the floor while partner does the lengths : repeat 
 total 4 times..

block B everyone : follow the leader
shuffles, Heinsman + ????

block C 1 minute and change with partner..
burpees / high knees repeat total 3 times

finisher : 3 x 30 secs high knees with partner holding hands out to correct hight... I do heels to butt insead.. 3 times fast, 3 times slow

BED AT 9h30 PM

WEDNESDAY,  December 21st 2016

4h14 PM PRECOR EFX 556i ~ cardio cross-country
60 mins / AveHR  138  83% / MaxHR  159 96 %  / 592 cals / 30 % fat / 52  mins InZone (75%+)
I don't have my music, but it's ok. on the second part à guy 2 eliptiacals form me says " une grosse monté!" I answer "la dernière" and he says "lachez pas".when I finish I tell him " ça m'a aidé tantôt" :)

5h33 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine
50 mins / AveHR  133  80% / MaxHR  157 95%  / 467 cals / 35 % fat / 38  mins InZone (75%+)
5 minutes of WU  // ABS & Stretching after WO /  Week 3/3
 
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Cones : run
Mats: Plank with arm circles

Bossu & DB 10s : feet on Bossu, press DBs

DB 12s : side lunge, press, side lunge
2 x (45 secs / 15 secs  rest) & 1 x  (40 secs / 20 secs rest )
Cones : running backwards
Mats   :  squat on 1 leg, circle with other leg 3 times

Bossu & DB 15s :  shoulders on Bossu, press

DB 10s:  lunge forward, press, lunge back
8 times 20 secs / 10 secs
TABATA   :  3 jumping Jacks 1 burpee .. repeat.
8 times 20 secs / 10 secs
TABATA  1-3-5-7 :  side plank left  / 2-4-6-8 side plank right

NOTE : I was telling a Millenial that when I was 20 I saw JackRabbit Johannsen  x-country ski past me .. he was 94.. It didn't empress her. It's true that today we hear of many 90yrs+ doing amazing things.. I'll have to stop telling that story lol

BED AT 8h45 PM

 
THURSDAY, December 22nd 2016

7h10 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h50
we're mostly 12 but 2 vs 3 at the end / Gaby doesn't play  / Gen broought a new player.. I'm finaller not the oldest LOL but still "la plus vieille" /

GOOGLING info only
 

LA MARCHE AFGHANE It's all in the breathing
Rythmes: Base: 3-1-3-1 À l'effort: 3-3- ou 2-2 Pour développer votre capacité pulmonaire: marchez 10 fois sur chaque rythme: 3-1-3-1, 4-4-2, 5-5-2, 6-6-2, 7-7, 8-8, 7-7, 6-6-2, 5-5-2, 4-4-2, 3-1-3-1. Progresser lentement et sans forcer. Compter environ 20 à 25 minutes pour l'exercice.

BED AT 00h30 AM

FRIDAY,  December 23rd 2016

2h15 PM  Off-Program P90X3  ~  30 mins HOME FITNESS with Tony Horton — MMX
good WO even though I'm very tired from going to bed late last night.

 

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 front lunge, hands on floor & step forwards, turn

6h45 PM  Off-Program P90X  ~ HOME FITNESS with Tony Horton —   # 12 Ab Ripper X

#12 Ab Ripper X

25 reps each

1- In & Out
2- Seated Bicycle
50 reps
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up
8- Roll-Up/V-Up Combo
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

BED AT 10h00 PM

SATURDAY, December 24th 2016
19th anniversary Gaby & I

2h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1
42 mins ~ no HR monitor but AS USUAL : have music from ceiling speakers, have ceiling fan, and floor fan and a yoga mat.  Add to that water, a headband, My tablette to time the intervals,  my cell phone to time the 2 mins pause between repeating the sets. With Gaby who does a completely different set of exercises

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times 

1 Step-ups L&R 14"
2 Short side Traverses  14"
3 Power Squats 14"
4 Dips - stools
5 Skaters 14"
6 Push-ups TRX
7 Pneus rapides 14"
8 Jump squats L&R 14"
9 Butt lifts (hamstrings) 14"
10 Corners 14"

BED AT 10h30 PM

SUNDAY, December 25th 2016
Very tired and the back-up disk of my computer goes dead.. Gaby has alot of juggling to do so that I back-up  my stuff on his disk until I buy a new one. It's like a huge x-mas gift that he takes care of it.

7h30 PM OFF PROGRAM P90X  ~ HOME FITNESS With Tony Horton  # 07 Stretch
57
mins with Gaby.+

#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 9h30 PM

MONDAY, December 26th 2016

bad ice/rain Gaby drives me to the Beloeil Gym..
4h31 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville

25
 mins / AveHR  102  61% / MaxHR  132 80 %  / 176 cals / 55 % fat / 1  mins InZone (75%+)
It's only 11°C in the  gym when we start.. lots of planks.. goes by fast. we're only 8

5h03 PM CARDIO MILITAIRE Group fitness with François B at Beloeil/McMasterville
55 mins / AveHR  134  81% / MaxHR  157 95 %  / 517 cals / 35 % fat / 42  mins InZone (75%+)
main course : Alternating 1 min DB weights and 1 min steps or plank mountain-climber cardio.
Finisher A l length jog, 1 burpee / 2 lengths jog, 2 burpees.. etc to 10.. ( I rest for #6 thinking I won't even finish..
Finisher B : 3 x 30 secs high knees with partner holding hands out to correct hight... I do it but on my own.. need time to recuperate after my 30 secs instead of holding out my hands for the other.
We're only 5  brave ones today. and it's still only 13-15°C. I don't like it when the fans are turned on. takes more energy to work-out in the cold.

BED AT 9h30 PM

Shopping at La Cordée & BestBuy and Gaby fixes wall behind pantry.

merci Gaby, I'll feel safe

THURSDAY, December 29th 2016

7h15 PM HOME FITNESS ~
 Amélie Style #1  with Gabriel 
I haven't done this in a long time..

Amélie CrossFit Style
100 Squats DB 8s
90 Crunches
80 Biceps DB 8s & 5s
80 Triceps DB / stage & DB 8s
70 Jump rope
60 Squat Dev. Militaire DB 5s
50 1 leg hamstring butt lift
50 1 leg hamstring butt lift
40 Russian twist DB 8
30 Push-Ups
20 Squat - Rameur DB 8s
10 Burpees
5 Jumping Jacks
pause
2 mins 4 x 30 secs cardio  exercises
pause
5 Jumping Jacks
10 Burpees
20 Squat - Rameur DB 8s
30 Push-Ups
40 Russian twist DB8
50 1 leg hamstring butt lift
50 1 leg hamstring butt lift
60 Squat Dev. Militaire DB 5s
70 Jump rope
80 Triceps / stage & DB 5s
80 Biceps DB 8s
90 Crunches
100 Squats 50 jump / 50 DB 8s

planned BED AT 10h30 PM