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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
BED AT 10h00 PM
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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..
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P90X3
#5a
MMX |
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30 secs rest between rounds. |
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Round One **Change
Lead at 30 seconds |
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1. High and Low Jab/Cross |
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2. Hook/Uppercut/Front Knee |
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3. Triple Jab/ Cross/ Back Knee |
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4. Hook Elbow/Down Elbow |
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Round Two **Change
Lead at 30 seconds |
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1. Jab/Over The top Elbow/ Crescent Kick |
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2. Superman Punch/4-Punch Scramble/Sprawl |
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3. Lead Uppercut/Hook Elbow/ Snap Kick |
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4. Sprawl/Power Knees/ Hook and Upper Elbow |
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Round Three **Change
Lead at 30 seconds |
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1. Upper Back elbow/Hook Elbow/ Back Kick |
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2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl |
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3. Push Kick/ Snap Kick |
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4. Hook/Uppercut/Hook/ Uppercut/Sprawl |
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Round Four **Change
Lead at 30 seconds |
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1. Frt Leg Check/Frt Snap Kick/ Superman Punch |
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2. Jab/Cross/Sprawl/Scramble |
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3.Jab/Cross/Hook Elbow/ Over the Top Elbow |
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4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut |
5. Burnout (Punch and Sprawl)
I do
push-ups |
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BED AT 11h30 PM |
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THURSDAY, March
2nd
2017
BED AT 10h30 PM
Chez Bernard & Céline, Québec |
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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. |
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BED AT 10h30 PM
Chez Bernard & Céline, Québec |
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3h30 pm : Water
damage from broken sump pump when we get home. 2" under the finished floor
:/
BED AT 10h30 PM
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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 |
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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..) |
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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
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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 |
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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 |
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TABATA
:
8 times 20 secs / 10 secs |
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burpees / crunches |
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TABATA
:
8 times 20 secs / 10 secs |
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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 |
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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 |
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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
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See alot
of small bugs ( body 1cm ) walking on the snow. Gaby sees one flying. |
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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. |
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ROCKY RED
up and down
to ROCKY
BED AT 10h00 PM
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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 |
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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 |
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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 |
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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) |
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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 |
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TABATA
:
8 times 20 secs / 10 secs |
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burpees / crunches I'm slow on burpees |
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TABATA
:
8 times 20 secs / 10 secs |
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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 |
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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
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I wonder if this is true at any age..
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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 |
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MONDAY,
March
27th
2017
4h11
PM PRECOR 576i
45 mins
/ AveHR
136 85%
/ MaxHR 154 96%
/ 471 cals / 30 % fat / 37 mins InZone
(75%+)
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
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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 |
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TABATA
:
8 times 20 secs / 10 secs |
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Plank with shoulder touch / on back; leg swing side to side |
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TABATA
:
8 times 20 secs / 10 secs |
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hand to forearm plank/ jog with burpee on wistle I do Sprawls |
BED AT 10h30 |
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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 |
aches & pains : my right Delt hurts
alot all day, but then it's ok, I blame the plyo diamond tp regular PUs
BED AT 9h00
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