|
|
SUNDAY,
April
30th
2017
9h31 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
with some boxing.. that I don't like and that doesn't
help my shoulders../ but I take it easy because of the CF WO
afterwards and because I AM tired from yesterday
54+ mins / AveHR
114 71%
/ MaxHR 146
91%
/ 429 cals / 45 % fat / 18 mins InZone
(75%+)
on April 20th :
|
Meet up with Nicolas Talaïa at Energie Cardio
at noon for 1 hour
for a planning session of a program
he'll prepare for me. I ask for a "mostly Cross-Fit style" program.
|
|
11h00 AM CROSS-FIT-STYLE PROGRAM
by Nicolas Talaïa (1)
NT says to do elliptical for 15 mins for WU but I really want to de
the Sled & Parachute and he says its ok .
total time : 60 mins / planning to do this on Fridays instead of
Cardio-Tae-Boxe / Today I did an ATM WU but all the WO though I
thought he'd just show me the moves. It was very hard. but I like it.
| 1 elliptical ATM (10 mins today, lack of
time) |
15 mins |
| 2a TiYR Flip ( 60kg/132lbs) |
3 x 12 |
| 2b Box Jump (18") & Step-down
(Soft Box 02) |
3 x (10+10) |
| 2c Squat Ball to Wall above
head |
3 x 15 |
| 2d Hand Stand ¼ Push-Ups |
3 x 15 |
| 3a Thrusters (5 x 45 / 10 x 35 lbs) |
2 x 15 |
| 3b Burpees with PUs |
2 x 15 |
| 4a Med Ball (yellow) to
Tramp & Russian Twist |
2 x 15 |
| 4b V-Ups
instead of Swiss Ball Hand to Feet |
2 x 15 |
BED AT 10h20 PM |
|
MONDAY, May
1st
2017
Basement insurance problems seem to
be over. re-construction can start.. it's about time.
READING
|
PLYOMETRICS: BOX JUMP TO A BETTER BODY
exerts
http://www.muscleandfitness.com |
|
"Assume an athletic position, with your feet
about shoulder-width apart, at a comfortable distance form the
box. Start the box jump by quickly getting into a quarter squat
while hinging at the hips to engage the hamstrings and glutes.
Then, forcefully extend your hips, swing your arms, and push
your feet though the floor to propel yourself onto the box."
"When landing, think of absorbing the force
instead of “sticking” the landing. Mimic your landing on a cat’s
example: gracefully and quietly.
This will not only help you improve the deceleration phase of
the exercise but also reduce the risk of injury. You should land
in a squat position with your knees slightly above 90° with your
chest up. Hold for 2-3 seconds, stand tall, and then step back
down."
"Box jumps are great to round out your
quadriceps training by tapping into some fast-twitch muscle
fibers that are not usually hit during leg presses and leg
extensions." |
BED AT 8h45 PM
|
|
TUESDAY,
May
2nd
2017
6h02 PM BUNS OF STEEL
Group fitness with Mélissa
45 mins
+ / AveHR
131 82%
/ MaxHR 153
96%
/ 456 cals / 35 % fat / 33 mins InZone
(75%+)
lots of cardio
7h08 PM CARDIO MILITAIRE ~
GROUP FITNESS
with Rémy Morrissette Marsan,
44+ mins / AveHR
130 81%
/ MaxHR 158
99%
/ 441 cals / 35 % fat / 28 mins InZone
(75%+)
regular group
fitness..first 30 mins mostly cardio.
BED AT 9h30 |
STRESS & STUFF : Very bad day at
work.. trembling and almost tears.. hasn't happened in a long times.
|
THURSDAY,
May
4th
2017
good : JF M comes to go over stuff to do
to rebuild basement.
PRACTICE
4h30 PM :
I do them with no WU, slow Burpees , and a break between each
set. just to practice.
|
DB 20s Thrusters
|
2 x 15 |
|
Burpees with PUs |
2 x 15 |
7h00 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h20
we're 8 then 10.. I maybe shouldn't have done the
practice Thrusters just before.. I have a bad knot on my R
shoulderblade that bothers me all evening.
BED AT 11h30
PM |
|
FRIDAY,
May
5th
2017
9h46 AM CROSS-FIT-STYLE PROGRAM
by Nicolas Talaïa (2) (adapted to my liking)
1) 15 mins
+ / AveHR
138 86%
/ MaxHR 151
94%
/ 165 cals / 30 % fat / 12 mins InZone
(75%+)
This ends up being way too much for a WU, next time I'll do the
Matrix at the end.. as endurance
| 1a Jump rope varied |
1 x 3 mins |
| 1b
Matrix Weighted Sled Push
resistance 8 |
2 x 3 mins |
| 1c
Matrix Parachute Resistance resistance
8 |
2 x 3 mins |
2-4) 42 mins
+ / AveHR
136 85%
/ MaxHR 158
99%
/ 454 cals / 30 % fat / 35 mins InZone
(75%+)
First time I try it alone./ the WU was more of a WO than a WU and by
the time I got to the Burpees I was completely dead so I did 2x5
burpees about 5 mins after the whole WO.. just to say I did them.
| 2a TiYR Flip ( 60kg/132lbs) |
3 x 12 |
| 2b Box Jump (18") & Step-down
(Soft Box 02) |
3 x (10+10) |
| 2c Squat Ball (13.8 lbs) to Wall
above head |
3 x 15 |
| 2d Hand Stand ¼ Push-Ups |
3 x 15 |
| 3a Thrusters ( 35 lbs) |
2 x 15 |
| 3b Burpees with PUs |
2 x 10 + 2 x 5 |
| 4a Med Ball (yellow) to
Tramp & Russian Twist |
2 x 15 |
| 4b V-Ups
instead of Swiss Ball Hand to Feet |
2 x 15 |
NEED TO REST
yup, that Cross-Fit burnt me
out.. I'm still feeling it in the afternoon, and actually take a 2
hour nap in bed. I'll really have to go to bed early on Thursdays, and
start (again) watching what I eat.
BED AT 10h20 PM |
|
SUNDAY,
May
7th
2017
9h33 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
53+ mins / AveHR
134 84%
/ MaxHR 157 98%
/ 557 cals / 30 % fat / 39 mins InZone
(75%+)
I wish it was more "buns of steel" and less cardio.. / next week is
Mothers' Day and Rémy will be giving a Cardio Militaire class.
BED AT 10h30 PM
|
planning : I don't know what to
do.. I changed the eliptical WU to Matrix WO but it's too much
|
CROSS-FIT-STYLE PROGRAM |
| too much
: |
| 1a Jump rope varied |
1 x 3 mins |
| 1b
Matrix Weighted Sled Push
resistance 8 |
2 x 3 mins |
| 1c
Matrix Parachute Resistance resistance
8 |
2 x 3 mins |
|
2a TiYR Flip ( 60kg/132lbs) |
3 x 12 |
| 2b Box Jump (18") & Step-down
(Soft Box 02) |
3 x 20 |
| 2c Squat Ball (13.8 lbs) to Wall
above head |
3 x 15 |
| 2d Hand Stand ¼ Push-Ups |
3 x 15 |
| 3a Thrusters ( 35 lbs) |
2 x 15 |
| 3b Burpees with PUs |
2 x 15 |
| 4a Med Ball (yellow) to
Tramp & Russian Twist |
2 x 15 |
| 4b V-Ups
instead of Swiss Ball Hand to Feet |
2 x 15 |
|
| Option
1 |
Option 2 |
| FRIDAY |
| 1a Jump rope varied |
1 x 3 mins |
|
2a TiYR Flip ( 60kg/132lbs) |
3 x 12 |
| 2b Box Jump
(18") & Step-down (Soft Box 02) |
3 x 20 |
| 2c Squat
Ball (13.8 lbs) to Wall above head |
3 x 15 |
| 2d Hand
Stand ¼ Push-Ups |
3 x 15 |
| 3a Thrusters ( 45 lbs) |
2 x 15 |
| 3b Burpees with PUs |
2 x 15 |
| 4a Med Ball
(yellow) to Tramp & Russian Twist |
2 x 15 |
| 4b V-Ups
instead of Swiss Ball Hand to Feet |
2 x 15 |
| 1b
Matrix
Weighted Sled Push resistance 8 |
2 x 3 mins |
| 1c
Matrix Parachute
Resistance resistance 8 |
2 x 3 mins |
|
| TUESDAY
Part 1 after Buns of steel |
| 3a Thrusters ( 45 lbs) |
2 x 15 |
| 3b Burpees with PUs |
2 x 15 |
| FRIDAY
Part 2 |
| 1a Jump rope varied |
1 x 3 mins |
|
2a TiYR Flip ( 60kg/132lbs) |
3 x 12 |
| 2b Box Jump (18") & Step-down
(Soft Box 02) |
3 x 20 |
| 2c Squat Ball (13.8 lbs) to Wall
above head |
3 x 15 |
| 2d Hand Stand ¼ Push-Ups |
3 x 15 |
| 4a Med Ball (yellow) to
Tramp & Russian Twist |
2 x 15 |
| 4b V-Ups
instead of Swiss Ball Hand to Feet |
2 x 15 |
| 1b
Matrix Weighted Sled Push
resistance 8 |
2 x 3 mins |
| 1c
Matrix Parachute Resistance resistance
8 |
2 x 3 mins |
|
|
TUESDAY,
May
9th
2017
6h04 PM BUNS OF STEEL
Group fitness with Mélissa
45 mins
+ / AveHR
132 83%
/ MaxHR 155
97%
/ 467 cals / 30 % fat / 32 mins InZone
(75%+)
lots of cardio, but most with glutes
and quands..
7h03 AM CROSS-FIT-STYLE PROGRAM
part 1
by Nicolas Talaïa (adapted to my liking)
15 mins
+ / AveHR
133 83%
/ MaxHR 155 97%
/ 201 cals / 35 % fat / 11 mins InZone
(75%+)
Part 2 on Friday
| TUESDAY
part 1 superset |
| 3a Thrusters ( 35 lbs) |
15 |
8+7 |
| 3b Burpees with PUs |
5+5+5 |
8+7 |
BED AT 10h30 |
|
THURSDAY,
May 11th
2017
Mont
Saint-Hilaire
HIKING start at 8h52 AM
Deuter 55l pack : at 25 lbs ~Sort
of what I'll be taking to the Dolomites
TEMP : ~8°C , cloudy and windy
PAIN DE SUCRE
three times
up and down to
X,
up and down
to
X ,
up and down to car
3h25 mins / AveHR
127 79% / MaxHR
160 100 %
/ 1989 cals /
35 % fat / 1h47 mins InZone
(75%+)
The aim was to go up 3x with 25 lbs.. *check*
NOTE
: talk a little with some members of a group of hikers my age.. I didn't
like most of the comments:
"vous allez faire Compostelle?" noooonnn, les Dolomites
"vous allez avec Les Caravaniers?" nooonnn, avec mon chum :)
"alors vous êtes obligé de vous entrainer" nooonnn je suis "motivé" à
m'entrainer.
"ne vous épuisez pas trop" venant de quelqu'une qui probablement ne sort jamais
de sa zone de confort..
mais bon.. de toute façon je n'aime pas les groupes.. j'essayais d'être
"gentille" en leur parlant.. la prochaine fois, je ferai attention de ne pas
oublier mon iPod et mes écouteurs *rire*
6h45 PM VOLLEYBALL
with Gabriel, at EURÉKA school / Play 'til 9h20
We're
8 and 6 at the end.. Starting 8h00 pm I feel my
hike but mostly in my upper back.
planned BED AT 10h00 PM
|
|
FRIDAY,
May
12th
2017
9h35 AM CROSS-FIT-STYLE PROGRAM
part 2
by Nicolas Talaïa (3) (adapted to my liking)
I'm still Tweaking my CrFt program.. * did exercise #3 on Tuesday
Rower Concept 2
 |
10 mins
+ 2 to go to the other room. |
| 1a Jump rope ~ varied |
3 mins |
| 2a TiYR Flip ( 60kg/132lbs) |
3 x 12 |
| 2b Box Jump (18") & Step-down
(Soft Box 02) |
3 x 20 |
| 2c Squat Ball (13.8 lbs) to Wall
above head |
3 x 15 |
| 2d Hand Stand ¼ Push-Ups |
3 x 15 |
| 4a Med Ball (yellow) to
Tramp & Russian Twist |
2 x 15 |
| 4b V-Ups
instead of Swiss Ball Hand to Feet |
2 x 15 |
| 1b
Matrix Weighted Sled Push
res 8 & 7-8 intervals |
2 x 3 mins |
| 1c
Matrix Parachute
Resistance res 8
intervals |
2 x 3 mins |
WU
Incl 4 tiyr flips : 19 mins / AveHR
102 64%
/ MaxHR 141
88%
/ 121 cals / 50 % fat / 3 mins InZone
(75%+)
WO -4 tiyr flips above : 28 mins / AveHR
131 82%
/ MaxHR 217
99%
/ 136 cals / 35 % fat / 21 mins InZone
(75%+)
Matrix 12 mins / AveHR
136 85%
/ MaxHR 146
91%
/ 131 cals / 30 % fat / 12 mins InZone
(75%+)
fortgot to change my HR monitor between WU and WO like I wanted to..
but it gives an idea./ The Matrix was VERY difficult compared to doing
it before the WO.. or was it because of St-Hilaire yesterday ? / I
found how to incRement the resistance for the weighted sled when it's
at 7.. add some parachute resistance../ The "intervals" was just
because I couldn't do it straight. / The Box jumps went well today.
DIET : but i weigh 148 lbs..
way too much.
STRESS & STUFF I hope the
stress of the basement re-build will soon be over. They are starting
on monday.
BED AT 10h20 PM |
|
SATURDAY,
May 13th 2017
pink trail was on
July 9th 2011
green with B & C in 2016
ROUND TOP , Monts Sutton
HIKING start
9h00 AM
From X to Round Top
and a little extra and then
via 867 to Mud Pond
3 h 00
mins
Lunch 15 mins
From Mud Pond to X
30 mins
WEIGHT OF PACSAC : 25 lbs
/ too many dogs
BED AT 8h10 PM very tired
|
SUNDAY,
May
14th
2017
Mothers' Day.. Manou comes in the afternoon
and for supper :)
9h33 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
Rémy Morrissette Marsan,
46+ mins / AveHR
119 74%
/ MaxHR 144 90%
/ 397 cals / 45 % fat / 19 mins InZone
(75%+)
Cardio Militaire class with 30 mins cardio to start / Still very tired
and can't "push" at the Cardio.
BED AT 10h30 PM
|
Reading :
|
High-Intensity Workouts Could Slow Down Your Aging By Almost A
Decade |
|
"Specifically, adults with high-intensity exercise levels, such
as 30-40 minutes jogging for fives days per week, appears to
keep your cells nine years younger than your birthday cake would
suggest.
It’s all linked to your cells’ telomeres,
the protein hats that sit at each end of our chromosomes. Every
time a cell replicates, the hats become shorter. The more they
shrink, the more we age."
"Frustratingly, only quite severe levels of physical activity
seem to make a difference in this respect. If you think you can
age nine years slower by having a quick walk to the shops or
even a brief go on the bike, forget it – the team found no
significant differences in telomere length between those with
low-to-moderate-intensity exercise levels and couch potatoes" |
|
|
TUESDAY,
May
16th
2016
construction guys for basement
arrive at 7am
STRESS & STUFF :
Tired.. again
6h04 PM BUNS OF STEEL
Group fitness with Mélissa
45 mins
+ / AveHR
131 82%
/ MaxHR 179 112%
/ 452 cals / 35 % fat / 28 mins InZone
(75%+)
lots of cardio, but most with glutes
and quands.. enough for today.
BED AT 10h30 |
|
WEDNESDAY,
May
17th
2017
construction guys
for basement arrive at 7am
STRESS & STUFF:
big day at work and my stomach is upset. but the basement floor will
be ok.
4h03 PM CROSS-FIT-STYLE PROGRAM
part 1
by Nicolas Talaïa (adapted to my liking)
WU rowing 10 mins / AveHR
128 80%
/ MaxHR 141
88%
/ 97 cals / 35 % fat / 7 mins InZone
(75%+)
WU jump rope 3 mins / AveHR
131 82%
/ MaxHR 182
114%
/ 34 cals / 30 % fat / 1 mins InZone
(75%+)
WO : 14 mins / AveHR
131 82%
/ MaxHR 154
96%
/ 139 cals / 35 % fat / 11 mins InZone
(75%+)
Part 2 on Friday
| TUESDAY
part 1 superset |
| 3a Thrusters |
5 x 55 lbs & 10
x 45 lbs |
15 x 45 lbs |
| 3b Burpees with PUs |
8+7 |
9+6 |
ACHES & PAINS : I try hangin from the bars outside and have no pain
in my shoulders! I will need gloves or powder for my hands to do more than a
feew seconds.
BED AT 10h30 |
|
THURSDAY,
May 18th
2017
6h45 PM VOLLEYBALL
with Gabriel, at EURÉKA school / Play 'til 9h20
We're 9 and I have a pinch in my lower
back when I serve (UH) but it goes away and actullay I'm quite satisfied about
the way I play. /
BED AT 11h30 PM
|
|
FRIDAY,
May
19th
2017
9h45 AM CROSS-FIT-STYLE PROGRAM
part 2
by Nicolas Talaïa (4) (adapted to my liking)
Talk with GD from work and tell him about my CrFt-style program. he
seems interessted.
| Rower Concept 2
|
10 mins
+ 2 to go to the other room. |
| 1a Jump rope ~ varied |
3 mins |
| 2a TiYR Flip ( 60kg/132lbs) |
3 x 12 |
| 2b Box Jump (18") & Step-down
(Soft Box 02) |
3 x 20 |
| 2c Squat Ball (13.8 lbs) to Wall
above head |
3 x 15 |
| 2d Hand Stand ¼ Push-Ups |
3 x 15 |
| 4a Med Ball (yellow) to
Tramp & Russian Twist |
2 x 15 |
| 4b V-Ups
instead of Swiss Ball Hand to Feet |
2 x 15 |
| 1b
Matrix Weighted Sled Push
res 8 & 7-8 |
2 x 3 mins |
| 1c
Matrix Parachute
Resistance quick
small steps |
2 x 3 mins |
WU1
: 10 mins / AveHR
67 64%
/ MaxHR 114 71%
/ 72 cals / 55 % fat / 0 mins InZone
(75%+)
much more relaxed than on Wednesday, maybe because of VB yesterday or
because of guy rowing beside me on Wednesday LOL
WU2
: 3 mins / AveHR
123 77%
/ MaxHR 141 88%
/ 27 cals / 40 % fat / 2 mins InZone
(75%+)
WO 18 mins / AveHR
142 89%
/ MaxHR 154
96%
/ 203 cals / 25 % fat / 17 mins InZone
(75%+)
I change exercises when my HR goes below 140 / sine people encourage me
ABS
too easy but loose
time seting up the Med ball to trampoline (maybe 2 x 25 V-ups next time)
Matrix 12 mins / AveHR
131 82%
/ MaxHR 155
97%
/ 105 cals / 35 % fat / 9 mins InZone
(75%+)
run a little faster with small steps with the
parachute. I'm still experimenting.
BED AT 8h40 PM
stressed because the workers are still working in
the basement because they just started at 5 PM! |
|
SATURDAY,
May 20th
2017
planned :
Mont
Saint-Hilaire but NO...
STRESS & STUFF:
write an e-mail to JF "chargé de projet" at Conciergerie RN listing 7 things we don't like in what
they did yesterday (angles etc) and have a list of about 5 other things I'll
talk about when we meet. I'm too stressed to go hiking, and Gaby has grass
to cut, so he's OK with not going.
4h00 PM Amélie's CrossFit Style
~ Home Fitness
It's
good to have our basement back even though they still have stuff to do even
before painting.
|
1 |
100 squats, DB 10s |
|
2 |
90 sauts à la corde |
|
3 |
80 squats summo |
|
4 |
70 Jumping Jacks |
|
5 |
60 1/2 redressements au centre |
|
6 |
50 squats sautés |
|
7 |
40 montées du stage (20 ch côté) |
|
8 |
30 Flexions latérales du tronc (15 ch côté) |
|
9 |
20 ischios à une jambe, chaque jambe |
|
10 |
20 fessiers jambes tendues côté, chaque jambe |
|
11 |
20 abduction de la hanche, debout tronc vers l'avant |
|
12 |
20 squats , bicpes DB 10s |
|
13 |
20 squats, triceps DB 10s |
|
14 |
10 burpees |
|
15 |
10 squats sautés |
|
16 |
5 planches, autour du monde |
|
Break, le temps que tous l'monde finisse et qu'Amélie explique
le reste. |
|
17 |
10 squats sautés |
|
18 |
10 burpees |
|
19 |
30 fessiers jambes tendues côté, chaque jambe |
|
20 |
30 ichios à une jambe, chaque jambe |
|
21 |
30 Russion twists DB 10 |
|
22 |
40 montées du stage (20 ch côté) |
|
23 |
50 squats sautés |
|
24 |
60 1/2 redressements assis au centre |
|
25 |
70 jumping jacks |
|
26 |
80 squats summo |
|
27 |
90 sauts à la corde |
|
28 |
100 squats, DB10s |
7h30 PM BALLROOM DANCE PRACTICE
at
Home with Gabriel
60 mins Batchata, chacha, samba, mambo, merengue,
With .mp3s I just put on my iPod from my computer.. they have been ready for
transfer for about 4 years LOL
BED AT 10h00 PM
|
|
SUNDAY,
May
21st
2017
9h34 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
49+ mins / AveHR
129 81%
/ MaxHR 202 126%
/ 482 cals / 35 % fat / 35 mins InZone
(75%+)
M's in the pm for D's early
birthday (May 24th)
BED AT 10h30 PM
|
|
MONDAY,
May
22nd
2016
Journée des Patriotes. I have off
but not Gaby.
STRESS & STUFF :
construction guys for basement .. Today WAS on their
schedule, but I guess they forgot it was holiday for many. No news, but we made
a liste of about a dozen things that aren't right
8h51
CARDIO:
cross-country
1h7
mins / AveHR 119
74% /
MaxHR 1396
87% / 575 cals / 45 % fat / 24 mins InZone
(75%+)
|
Precor EFX 576i |
 |
10h01 PM BUNS OF STEEL
Group fitness with Mélissa
47 mins
+ / AveHR 116
73%
/ MaxHR 138 86%
/ 389 cals / 45 % fat / 12 mins InZone
(75%+)
quite different to do it after an hour of
eliptical. Next year there will be no more of this class in the
evenings.. so I guess I won't be able to do it again until I'm retired.
too bad.. it was a true Buns of Steel class.. .Mance tries class for
the first time and likes it.
BED AT 10h30 |
|
TUESDAY,
May
23rd
2016
Painters for the basement do a good
job.Robert Leblanc
6h04 PM BUNS OF STEEL
Group fitness with Mélissa
45 mins
+ / AveHR
128 80%
/ MaxHR 187 117%
/ 431 cals / 35 % fat / 27 mins InZone
(75%+)
So much easier than yesterday.
BED AT 10h30 |
|
WEDNESDAY,
May
24th
2017
Happy Birthday Daniela.
luv you alot
STRESS & STUFF :
Construction workers on strike .. and still have
problems with our basement floor.
BED AT 8h30 |
|
THURSDAY,
May 25th
2017
STRESS & STUFF : I almost feel like
I'm on the verge of a depression :(
6h45 PM VOLLEYBALL
with Gabriel, at EURÉKA school / Play 'til 9h30
We're 9 with good players and I feel I played quite well.. including 3
attacks in which I jumped which is new for me. I was a really good
evening , completely taking my mind off of the bad stuff.
BED AT 11h30 PM
|
FRIDAY,
May
26th
2017
Un pack
boxes in Basement, but find new problems with the floor.
10h12 AM CROSS-FIT-STYLE PROGRAM
part 2
by Nicolas Talaïa (5) (adapted to my liking)
| Rower Concept 2
|
10 mins
+ 2 to go to the other room. |
| 1a Jump rope ~ varied |
3 mins |
| 2a TiYR Flip ( 60kg/132lbs) |
3 x 12 |
| 2b Box Jump (18") & Step-down
(Soft Box 02) |
3 x 20 |
| 2c Squat Ball (13.8 lbs) to Wall
above head |
20 + 2 x 15 |
| 2d Hand Stand ¼ Push-Ups |
20 + 2 x 15 |
| 4a Med Ball (yellow) to
Tramp & Russian Twist |
2 x 15 |
| 4b V-Ups
instead of Swiss Ball Hand to Feet |
2 x 15 |
| 1b
Matrix Weighted Sled Push
res 8 & 7-8 |
2 x 3 mins |
| 1c
Matrix Parachute
Resistance quick
small steps |
2 x 3 mins |
WU1
: 10 mins / AveHR
89 56%
/ MaxHR 94 59%
/ 44 cals / 62 % fat / 0 mins InZone
(75%+)
relaxed
WU2
: 3 mins / AveHR
127 79%
/ MaxHR 144 90%
/ 30 cals / 35 % fat / 2 mins InZone
(75%+)
WO & abs 31 mins / AveHR
133 83%
/ MaxHR 155
97%
/ 319 cals / 30 % fat / 24 mins InZone
(75%+)
Matrix 12 mins / AveHR
131 82%
/ MaxHR 147 92%
/ 123 cals / 35 % fat / 10 mins InZone
(75%+)
STRESS & STUFF
Decide to take the basement like if we just bought the house and liked the
basement but had stuff to fix.
BED AT 8h40 PM
|
|
SATURDAY,
May
27th
2017
7h15
PM HOMEFITNESS - STEPS WORKOUT ~
SPARTACUS style
NO stress
NO HR monitor..
first time on neu floor
As usual Xoom as timer with SPARTACUS APP.
today : 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 .
|
SPARTACUS : 1 min each. Do the whole thing 3 times
|
| 1 |
Step-ups L/R |
| 2 |
Traverses |
| 3 |
Power Squats |
| 4 |
Dips
TRX triceps |
| 5 |
Skaters |
| 6 |
Push-ups
TRX
|
| 7 |
Pneus rapides L/R |
| 8 |
Jump squats L/R |
| 9 |
Butt lifts (hamstrings) |
| 10 |
Corners |
SUPPER
à Mangiamo in Terbonne for Manou's birthday. with
G, M, ML, Steve, Denis, Veronique, Valérie, Carl and kids. D'R'T&A come
after supper .Cakes at M7M's. Stay late.. *smile*
planned BED AT 10h30 PM .
|
|
SUNDAY,
May
28th
2017
Happy Birthday Manouane! Hope this
will be a great year with lots of happiness.
7h40 PM
P90X+
~ HOME FITNESS
with Tony Horton —
OFF-Program
#
02+
Kenpo Cardio +
| 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
|
|
MONDAY,
May
29th
2017
after showing stuff to the boss, our
basement floor might still be rebuilt properly.. *hopeful*
8h15
PM HOMEFITNESS - STEPS WORKOUT ~
SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.
today : Steps at 12" . routine on Blackboard, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel .
Step-up/downs = up left, down right.. so the weight is up
and down on the same foot for 3 secs, then change.
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
|
| 1 |
Step-up/downs L/R |
| 2 |
Traverses |
| 3 |
Power Squats |
| 4 |
Dips on stools
fingers pointing out like on bars |
| 5 |
Skaters |
| 6 |
Push-ups
low TRX
|
| 7 |
Pneus rapides L/R |
| 8 |
Jump squats L/R |
| 9 |
Butt lifts
TRX need this more |
| 10 |
Corners |
BED AT 10h30 PM .
|
BED AT 7h15 PM
very tired, Gaby and some at work have a cold, I don't want tu catch it.
|
WEDNESDAY,
May
31st
2017
Very tired even though I went to bed
early yesterday. Gaby takes the day off.. he has a bad cold
8h15
PM HOMEFITNESS - STEPS WORKOUT ~
SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.
today : Steps at 14-10" . routine on Blackboard, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel .
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
|
| 1 |
Step-up/downs L/R |
| 2 |
Traverses |
| 3 |
Power Squats |
| 4 |
Dips on stools
fingers pointing out like on bars |
| 5 |
Skaters |
| 6 |
Push-ups
low TRX
|
| 7 |
Pneus rapides L/R |
| 8 |
Jump squats L/R |
| 9 |
Butt lifts |
| 10 |
Corners |
BED AT 10h30 PM .
|
|
