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TUESDAY, February 28th 2017
Take today and Thursday off.. for spring break!
And what a wonderful afternoon I have!



Mont Saint-Hilaire
HIKING  start NOON  
TEMP :
5°C and sunny
TOTAL : ~ 2h30
Deuter 28l pack : at 17 lbs

ROCKY RED up and down   to ROCKY

St-Hilaire

 

BED AT 10h00 PM

WEDNESDAY,  March 1st 2017
How tired do I have to be not to go to the gym?? :/.

7h45 PM  Off-Program P90X3  ~  30 mins HOME FITNESS with Tony Horton — MMX
With Gaby. If I don't do anything today, I won't like it if tomorrow we just visit, so I push myself to doing it. It's just 30 mins.. not like 2 hours of gym..
 

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 11h30 PM

THURSDAY,  March 2nd 2017

BED AT 10h30 PM Chez Bernard & Céline, Québec

FRIDAY,  March 3rd 2017

12h00 PM SNOWSHOEING
PARC DE LA JACQUES-CARTIER Sentier Les Coulées. Counter clockwise ~ 10 km

With Bernard & Gabriel - I rent small crampons because wi thought we would snowshoe and I left mine at B's house. Buc actually could have gone without them. We WERE going to do the "Les Loups " but the road to get there was closed.

The Sautauriski was a wonderful brown color.. and rapidly flowing at places because of the rain and hot weather just yesterday. but about 5 cm of snow today made the hike very pleasant.

BED AT 10h30 PM Chez Bernard & Céline, Québec

SATURDAY,  March 4th 2017

chat and leave early after lunch.


 

3h30 pm : Water damage from broken sump pump when we get home. 2" under the finished floor :/

BED AT 10h30 PM

SUNDAY,   March 5th 2017

9h34 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
57 mins  / AveHR  131  82% / MaxHR  191 ?? 119 %  / 548 cals / 35 % fat / 39  mins InZone (75%+)
week 1/4 good to be back at the gym.

BED AT 9h00 PM

MONDAY, March 6th 2017
Tired
 

5h03 PM CARDIO MILITAIRE Group fitness with François B  at  Beloeil/McMasterville
40 mins / AveHR  115  72% / MaxHR  136 85 %  / 307 cals / 50 % fat / 6  mins InZone (75%+)
Non-stop alternating cardio on steps and weights.. and I don't feel well. so I leave

BED AT 10h00 PM

 FB : bon.. bin ils ont dit que ça prendra environ 4 semaines, tout vider, entreposer, défaire, refaire.. Le plancher flottant ne flottait même pas mais ils vont probablement le changer quand même, car il y eu un bon 2¼ pouces, presque 6cm, d'eau et ils doivent refaire le sous-plancher pour être certain qu'il n'y a pas de moisissures.. (le sump pump qui nous a lâché samedi..)

WEDNESDAY,  March 8th 2017

4h19 PM PRECOR 576i
45 mins 
/ AveHR  121  76% / MaxHR  142  89%  / 377 cals / 40 % fat / 18 mins InZone (75%+)
 

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine ,
49+ mins / AveHR  120  76% / MaxHR  147 92%  / 409 cals / 40 % fat / 23 mins InZone (75%+)
5 minutes of WU  /  Week 2/4 / still tired
 
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : squat jumps parallel
Mats  : hip lifts & chest flys
Bossu : plank , hands on Bossu, feet jumps : wide/together

KB20 : one arm swing & change hands
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : step-ups
Mats  : front lunge with twist DB10
Bossu : stand on flat side, squats

DB15s : : front lunge and flys
TABATA   : 8 times 20 secs  / 10 secs
burpees / crunches
TABATA  : 8 times 20 secs  / 10 secs
speed football / triceps push-ups (on knees)

BED AT 10h30

THURSDAY,   March 9th 2017

7h00 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h15
we're  8-9.. I would have played another game or two..

BED AT midnight

FRIDAY, March 10th 2017

9h05 AM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
53 mins / AveHR  124  78% / MaxHR  149 93 %  / 468 cals / 40 % fat / 31  mins InZone (75%+)
week  2/4.. Feeling better but not 100% yet.

BED AT 11h00 PM

SUNDAY,   March 12th 2017
Daylight Saving Time

9h36 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
58 mins  / AveHR  128  80% / MaxHR  151  94%  / 541 cals / 35 % fat / 39  mins InZone (75%+)
week 2/4 I'm OK but start of with a lower back ache that doesn't really go away.

BED AT 10h00 PM

MONDAY,  March 13th 2017

4h19 PM PRECOR 576i
60 mins 
/ AveHR  133  83% / MaxHR  155  97%  / 620 cals / 30 % fat / 56 mins InZone (75%+)
Not bad considering it's Daylight Saving Time Monday.


BED AT 11h30

Basement.. packers and movers empty basement.. / snow storm starts in the afternoon. /
300 cars stuck on A-13 for over 12 hours at night /

Montérégie 60-75 cm snowstorm / worst of it Chambly/Granby/St-Hyacinthe / CSSH closed / GUS (groupe urgence sinistre) start taking out basement floor/ completely take out basement floor except under fireplace and shower. / I shovel easy/light snow 2 x 1 hour / I like shovelling.

THURSDAY,   March 16th 2017

GUS (groupe urgence sinistre) finish taking out basement floor/ except under fireplace and shower.

7h00 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h30
we're 6 at first then 9-10.. I do overhand serves that go well while we're 6 but I tense up when the other arrive.

BED AT 11h30 PM

FRIDAY, March 17th 2017

9h05 AM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
53 mins / AveHR  132  83% / MaxHR  154 96 %  / 524 cals / 30 % fat / 38  mins InZone (75%+)
week  3/4.. Feeling good even though I start with an upper back muscle tightness

BED AT 11h00 PM

SATURDAY, March 18th 2017

Mont Saint-Hilaire
HIKING  start 10h00 
TEMP :
-13°c WARMING UP TO -1°C and sunny
TOTAL : ~ 3h45
Deuter 28l pack : at 16 lbs

 

See alot of small bugs ( body 1cm ) walking on the snow. Gaby sees one flying.

Lots of snow from Wednesday's ( 0-75cm) storm. Snowshoes were recommended but we went with spikes, like more than half the people there. It was a slow walk but the snow was beautiful.

ROCKY RED up and down   to ROCKY

St-Hilaire

 

BED AT 10h00 PM

SUNDAY,   March 19th 2017
Very bad back ache when I get up, but 2 Advils and a little warm-up and I'm all right.

9h36 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
54 mins  / AveHR  128  80% / MaxHR  152  95%  / 506 cals / 35 % fat / 33  mins InZone (75%+)
week 3/4

BED AT 10h00 PM

MONDAY,  March 20th 2017
First day of spring

PLANNED : BUT NO..
 
4h19 PM PRECOR 576i
60 mins 
/ AveHR  133  83% / MaxHR  155  97%  / 620 cals / 30 % fat / 56 mins InZone (75%+)
N


BED AT 11h30

TUESDAY,  March 21st 2017
absent from work in the afternoon / Plomberie Carignan changes Water Heater / SA from GUS

6h07 PM BUNS OF STEEL Group fitness with  Mélissa
47 mins +  / AveHR  138  86% / MaxHR  159  99%  / 501 cals / 25 % fat / 40  mins InZone (75%+)
mixed steps and cardio

7h13 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan,
52+ mins / AveHR  125  78% / MaxHR  156 98%  / 464 cals / 35 % fat / 23 mins InZone (75%+)
I have to check if "program" is correct.

Three Circuits done INDIVIDUALLY :
      
Block 1 : 50 x each during  5 minutes
Bicycle
Jumping-Jacks
Mountain Climber
Step run
****
       Block 2 : 10 x each during 5 minutes
Russian Twist & press
Stand up from kneeling, tuckjump
PU and bird-dog
Step over step and back lunge
 

****
       Block 3 : 5 x each during 6 minutes
DB figure 8 under leg crunch
on knees- jump to feet  I do it with hands on the floor and jump up on stage
Plyo Diamond-to-regular PUs on knees for me
Burpee-PU-Tuckjump
**** 
Two Circuits done in TEAMS
      Block 1 : 45 sec / 20 sec each
Bent over Row - pump 8x
Squat with foot back diagonal lunge & stand with elastic pull apart
superman Pull-back
****
      Block 1 : 45 sec / 20 sec each
KB20 Swing / Biceps elastic / V-hold with scissors
****
Team plank to sprint.

Wall chair while other team does plank to spring and change
**** 

BED AT 10h30

WEDNESDAY,  March 22nd 2017

4h17 PM PRECOR 576i
46 mins 
/ AveHR  122  76% / MaxHR  140  88%  / 391 cals / 40 % fat / 20 mins InZone (75%+)

5h38 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine ,
47+ mins / AveHR  123  77% / MaxHR  153 96%  / 402 cals / 40 % fat / 26 mins InZone (75%+)
5 minutes of WU  /  Week 4 /4 / still tired
 
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : squat jumps parallel
Mats  : hip lifts & chest flys DB8s
Bossu : plank , hands on Bossu, feet jumps : wide/together

KB20 : one arm swing & change hands ( 3rd round KB30)
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : step-ups
Mats  : front lunge with twist Disc5kg
Bossu : stand on flat side, squats

DB8s : : front lunge and flys
TABATA   : 8 times 20 secs  / 10 secs
burpees / crunches I'm slow on burpees
TABATA  : 8 times 20 secs  / 10 secs
speed football / regular push-ups

BED AT 10h30

THURSDAY,   March 23rd 2017

7h00 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 9h30
we're 6 at first then 9.. I do overhand serves all evening and force myself to "not care / relax" about wether is goes well or not.. I feel I'm doing the right thing

planned BED AT 11h30 PM

FRIDAY, March 24th 2017

9h05 AM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
50 mins / AveHR  134  84% / MaxHR  152 95 %  / 500 cals / 30 % fat / 39  mins InZone (75%+)
week  4/4.. My left shoulder hurts alot, don't know from what. but I can still do most of the punching.
 

dreaming Dolomites AV2

BED AT 11h00 PM

Find  Your Recovery Heart Rate
 Subtract the 1 minute recovery heart rate from your peak heart rate to calculate your recover heart rate.

According to the Heart Zones manual, your Recovery Heart Rate  is rated for fitness:

  • <10 = extreme caution
  • 11-20 = Low
  • 21-40 = Good
  • 41-50 = Excellent
  • 50 = Fit Athlete

I wonder if this is true at any age..

 

SUNDAY,   March 26th 2017

9h35 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
60 mins  / AveHR  129  81% / MaxHR  156  98%  / 601  cals / 35 % fat / 42  mins InZone (75%+)
week 4/4 Am I tired or did I work harder?

BED AT 10h00 PM

MONDAY,  March 27th 2017

4h11 PM PRECOR 576i
45 mins 
/ AveHR  136  85% / MaxHR  154  96%  / 471 cals / 30 % fat / 37 mins InZone (75%+)

PrecorAMT  100i 835
 

5h39 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine ,
55+ mins / AveHR  126  79% / MaxHR  154 96%  / 496 cals / 35 % fat / 32 mins InZone (75%+)
5 minutes of WU  /  Week 1 /4 / Good WO
 
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
Steps : 1 leg squat jump / change each 5
elastic (grey)   :step right / step left
Bossu : V-sit with DB8 triceps above head

DB15 : one and Dev. militaire, Squat DB to floor and Change hands
45 secs / 15 secs rest— 40 secs / 15 secs rest — 30 secs / 15 secs rest
8 Steps parrallel : Side jumps in line
Elastic : under 1 foot : twist and diagonal arm up/ change sides each 5
Bossu : front lunge with back leg on Bossu / Next time use DB10s

DB8 : V-sit with DB doing figure 8 between legs
TABATA   : 8 times 20 secs  / 10 secs
Plank with shoulder touch / on back; leg swing side to side
TABATA  : 8 times 20 secs  / 10 secs
hand to forearm plank/ jog with burpee on wistle I do Sprawls

BED AT 10h30

TUESDAY,  March 28th 2017

Do about 15 handstands against the wall with 2 girls who were practicing them in the x-fit section.. one for about 10 secs. no problem.. about 2-3 secs only off the wall.

6h05 PM BUNS OF STEEL Group fitness with  Mélissa
48 mins +  / AveHR  135  84% / MaxHR  156  98%  / 487 cals / 30 % fat / 39  mins InZone (75%+)
mixed steps and cardio /  I feel yesterday's Cardio Militaire alot.

7h13 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan,
49 mins / AveHR  126  79% / MaxHR  153 96%  / 451 cals / 35 % fat / 28 mins InZone (75%+)

Three Circuits done INDIVIDUALLY :
      
Block 1 : 50 x each during  5 minutes
Bicycle
Jumping-Jacks
Mountain Climber
Step run
****
       Block 2 : 10 x each during 5 minutes
Russian Twist & press
Stand up from kneeling, tuckjump
PU and bird-dog
Step over step and back lunge
 

****
       Block 3 : 5 x each during 6 minutes
DB figure 8 under leg crunch
on knees- jump to feet  I do it with hands on the floor and jump up on stage
Plyo Diamond-to-regular PUs on knees for me
Burpee-PU-Tuckjump
**** 
Two Circuits done in TEAMS
      Block 1 : 45 sec / 20 sec each
Bent over Row - pump 8x
Squat with foot back diagonal lunge & stand with elastic pull apart
superman Pull-back
****
      Block 1 : 45 sec / 20 sec each
KB20 Swing / Biceps elastic / V-hold with scissors
****
Team plank to sprint.

Wall chair while other team does plank to spring and change
**** 

BED AT 10h30