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WEDNESDAY,  February 1st 2017

 4h16 PM PRECOR 954i 5 km
42 mins  / AveHR  145  91% / MaxHR  175  109%  / 480 cals / 20 % fat / 40 mins InZone (75%+)
Mostly at 7 and 7,5 km/h at 1% elevation. but some 6.. a few seconds of walking. / my left shins hurt all the time.. but ok after.

5h38 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine ,
 50 mins / AveHR  132  83% / MaxHR  152 95%  / 496 cals / 30 % fat / 37 mins InZone (75%+)
 5 minutes of WU  /  Week 2/4 / some cramps in my left calfs.

                                  ** shorter rests because we started late. I like this.
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : jumping jacks
Mats plank : 1 hand goes forward.. (with partner, but not me)
Bossu : V-sit with chest flys
DB15s :  alternating rows
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps :  corner with jump, basic center, other corner with jump
Mats   : side plank with 5 hip lifts / change sides
Bossu :  plank hold with alternating leg lifts
DB 8s:  lunge-and come back,  military press, triceps, bring DBs down
TABATA   : 8 times 20 secs  / 10 secs
leg lifts -lower back on floor.. of course ;) / jogging high knees
TABATA  : 8 times 20 secs  / 10 secs
DE8s side and center squats / Push-ups

BED AT 10h30

THURSDAY,  February 2nd 2017
Find out that Amélie is 4,5 months pregnant. Very glad for her.

6h50 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h30
we're  only 9 and I don't feel too tired event though I trained 4 days in a row. :)

BED AT 11h20 PM

FRIDAY,  February 3rd 2017
DIET : 142 lbs

9h08 AM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
 50 mins / AveHR  128  80% / MaxHR  149 93 %  / 462 cals / 35 % fat / 35  mins InZone (75%+)
Feel well. Talk with S's husband M. who might come to class next week.

7h00  Dance practice at home :  1h15 Cha cha,  Slow Waltz, , Foxtrot,

planned BED AT 10h00 PM

Movie Rogue One and rest

SUNDAY,   February 5th 2017

9h34 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
 51+ yoga mins  / AveHR  128  80% / MaxHR  155 97 %  / 475cals / 35 % fat / 34  mins InZone (75%+)
week 2/4 Start with a lower left back ache but "Advil and go"

BED AT 9h00 PM

sick  :( in the afternoon watch replay of SuperBowl second half that I missed yesterday.

TUESDAY,  February 7th 2017
Still feeling off.

8h15 PM  Off-Program P90X3  ~  30 mins HOME FITNESS with Tony Horton — MMX
I was going to do Stretching, but Gaby is doing this so I join him.

 

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

WEDNESDAY,  February 8th 2017

 4h14 PM PRECOR 954i 5 km
41 mins  / AveHR  147  92% / MaxHR  157  98%  / 487 cals / 20 % fat / 40 mins InZone (75%+)
Mostly at 7 and 7,5 km/h at 1% elevation. slow down for the last Km

5h41 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine ,
 46+ mins / AveHR  133  83% / MaxHR  151 94%  / 462 cals / 30 % fat / 35 mins InZone (75%+)
 5 minutes of WU  /  Week 2/4 / feeling good but not easy
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : jumping jacks
Mats plank : 1 hand goes forward.. (with partner, but not me)
Bossu : V-sit with chest flys
DB15s :  alternating rows
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps :  corner with jump, basic center, other corner with jump
Mats   : side plank with 5 hip lifts / change sides
Bossu :  plank hold with alternatine leg lifts
DB 8s:  lunge-and come back,  military press, triceps, bring DBs down
TABATA   : 8 times 20 secs  / 10 secs
leg lifts -lower back on floor.. of course ;) / jogging high knees
TABATA  : 8 times 20 secs  / 10 secs
DE8s Squats side and center squats / Push-ups

BED AT 10h30

THURSDAY,  February 9th 2017

6h50 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h30
we're  only 9 I feel ok, and even do a "sort-of-block", but don't like playing with M

BED AT 00h05

FRIDAY,  February 10th 2017

9h05 AM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
 52 mins / AveHR  128  80% / MaxHR  152 95 %  / 483 cals / 35 % fat / 37  mins InZone (75%+)
week 4/4.. I hope there are more kicks in the next program.
.

BED AT 11h00 PM

Martine's 70th birthday - Hawksbury

SUNDAY,   February 12th 2017

9h36 AM BUNS OF STEEL Group fitness with  Nathalie Archambault *next week Roxanne
 50+ yoga mins  / AveHR  134  84% / MaxHR  156 98 %  / 503 cals / 30 % fat / 36  mins InZone (75%+)
week 3/4 *tremble*

BED AT 9h00 PM

MONDAY, February 13th 2017
Was not feeling well this moring, and didn't want to go to the gym. but took my stuff and "pretended" wanted to.

4h22 PM P90X - AB-Ripper X on paper  Beloeil/McMasterville
 
#12 Ab Ripper X

25 reps each

1- In & Out
2- Seated Bicycle — 25 forwards / 25 backwards
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 V-Ups 25 !
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps DB 10

stretch

5h03 PM CARDIO MILITAIRE Group fitness with François B  at  Beloeil/McMasterville
54 mins / AveHR  127  79% / MaxHR  145 91 %  / 491 cals / 40 % fat / 36  mins InZone (75%+)
WO is alternating cardio on steps and weights/elastic

BED AT 10h00 PM

Valentine's Day

WEDNESDAY,  February 15th 2017

 4h14 PM PRECOR 954i
have to update : 41 mins  / AveHR  147  92% / MaxHR  157  98%  / 487 cals / 20 % fat / 40 mins InZone (75%+)
Very tired and Shin splints on my left shins.

5h41 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine ,
 have to update :46+ mins / AveHR  133  83% / MaxHR  151 94%  / 462 cals / 30 % fat / 35 mins InZone (75%+)
 5 minutes of WU  /  Week 3/4 / feeling good but not easy
 
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : jumping jacks
Mats plank : 1 hand goes forward.. (with partner, but not me)
Bossu : V-sit with chest flys DB10s
DB15s :  alternating rows
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps :  corner with jump, basic center, other corner with jump
Mats   : side plank with 5 hip lifts / change sides
Bossu :  plank hold with alternatine leg lifts
DB 10s:  lunge-and come back,  military press, triceps, bring DBs down
TABATA   : 8 times 20 secs  / 10 secs
leg lifts -lower back on floor.. of course ;) / jogging high knees
TABATA  : 8 times 20 secs  / 10 secs
DE8s Squats side and center squats DB8s/ Push-ups

BED AT 10h30

THURSDAY,  February 16th 2017

7h10 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h30
we're  only 9 I feel ok, but have Shin Splints from yesterday and feel them starting 8h30. 

BED AT 11h30

Aches & Pains Rest because of Shin Splints

Preparing our next trip http://members.ozemail.com.au/~aburke/Europe2010/av2.htm

SUNDAY,   February 19th 2017
Gaby goes to St-Hilaire

3h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
NO stress NO HR monitor..
As usual Xoom as timer with SPARTACUS APP. today : I want to do it more Cardio than muscular today so Steps at 8" . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel .

ACHES & PAINS : Just`a test to see where my left shins are at.. try vb spikes 3 step approach instead of jump squats..

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 TRX
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

BED AT 10h30 PM 

MONDAY,  February 20th 2017
My left kneecap hurt all moring so I don't go to the gym

8h00 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
 with Gaby /  I feel heavy..I haven't been eating well / try vb spikes 3 step approach instead of cardio breaks

P90X+  #02+ Kenpo Cardio+
Warm-up

1a- jab, cross, shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks

cardio or break — 60 sec

** repeat 1 to 5

6- jab, uppercut, back kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick

cardio or break — 60 sec

** repeat 6 to 10

11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout

cardio or break — 60 sec

** repeat 11 to 15

cool-down & stretch

BED AT 10h30 PM 

Aches & Pains ..  left shins but not the bone (splints) anymore.. "just" the muscles

THURSDAY,   February 23rd 2017

6h45 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h15
we're  10 and I feel good, and my left shins are still hurting, , they've been hurting since I got up this moring. / when just sending the ball to the other team, practice my Overhand serve to relax with it.

BED AT 11h30

FRI February 24th 2017
 J answers he'd like hiking with us. / write to G & E's sister. / ask E again..
 DIET  145 lbs.. again :/

2h45 PM Hybrid-Program  P90X  ~ HOME FITNESS with Tony Horton —   # 01 Chest & Back
 51 mins+  I actually feel good about this. Paper log it on a scrap paper 'cause I don't have my sheets close at hand, it's been so long since I've done these.

#01 Chest & Back
warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11

cool-down & stretch

7h45 PM HOME FITNESS ~   Amélie Style #15 ~ Élévation de la jambe "le chien"
 

Élévation de la jambe (all left, then all right)

15 élévation de côté; jambe allongée

15 élévation en diagonal; jambe allongée

15 élévation en arrière; jambe allongée

15 élévation plié arrière

15 élévation en arrière; jambe allongée

15 élévation en diagonal; jambe allongée
15 élévation de côté; jambe allongée

15 plier-déplier sur le coté  jambe levé



8h40 PM P90X - AB-Ripper X  ~ Home Fitness with Tony Horton
With Gaby. It's faster with the CD than when I do it with the paper list.
 

#12 Ab Ripper X

25 reps each

1- In & Out
2- Seated Bicycle — 25 forwards / 25 backwards
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 V-Ups 25 !
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps DB 10

stretch

planned BED AT 11h00 PM 

SATURDAY,   February 25th 2017
Gaby goes to St-Hilaire, I don't because of my left shins..

6h45 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
NO stress NO HR monitor..
As usual Xoom as timer with SPARTACUS APP. today :  Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel .

ACHES & PAINS : Ju

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 TRX
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

BED AT 10h30 PM 

M+2

MONDAY, February 27th 2017
My left shins hurt.. but I still choose to go to the gym. to try out the ADM center. I didn't like the room nore the mats..

5h37 PM BRULEUR DE GRAISSE Group fitness with Amélie Martin  at  Centre ADM
54 mins+ / AveHR  134  84% / MaxHR  156 96 %  / 539 cals / 30 % fat / 39  mins InZone (75%+)
nice mix as always with Amélie, whom I hadn't seen for quite a while

BED AT 10h00 PM