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THURSDAY, June 1st 2017

7h00  PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til about 9h15
We're 8 and last game 7. I'm ok
No volleyball next week.

BED AT 11h30 PM

FRIDAY,  June 2nd 2017

11h45 AM First day of Program P90X3 : Total Synergistics  ~ 30 mins HOME FITNESS with Tony Horton
Same doubles as in fitnesslog94 , February 2015 / forgot what most of it was but luckily  I still have my paper logs so I knew what weights to use. not bad.. except for # 5-13-16.

P90X3 #1a    Total Synergistics
1. Push-up / Side Arm Balance
2. Crescent Chair  
3. Pull Knee Pull
4.  Flip Flop Crunch  in side plank
5.  Crawly Plyo Push-Ups
6.  Relevé-Plié, Weighted
7.  Chin-Up Circle Crunch
8.  Boat Plow ( 10 reps )
9.  Balance Arch Press ( 10 reps )
10. 3 Hop Press ( 10 reps )
11. Glamour Hammer
12. Branon Boat
13. Flying Warrior
14. Squat Rockers
15. Side Rise Punch
16. Warrior Squat Moon

12h30 PM MY-DOUBLES Program P90X3 : CVX  ~ 30 mins HOME FITNESS with Tony Horton
I'm curious to see if I can still do "doubles" / This is definately what I need. DB8 is  just right for now.

P90X3    #1b    CVX
1.  Press Jacks
2.  Atlas Twist
3.  March & Reach
          Repeat 1-2-3
4.  Traveling Tire Twist
5.  Frog Squat Reach
6.  Arc Press Lunge
         Repeat 4-5-6
7.  Hop Overs
8.  Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11. Crescent Chair
12. Globe Squatters

 

BED AT 11h15 PM

SATURDAY,  June 3rd 2017

11h30 AM Day 2 of Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
I take 5 second breaks some times (need to) and do extended leg lunges instead of bent knee lunges (want to)

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups

1h30 PM MY-DOUBLES Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
same comment as each time I do these : Lots of balance mouves that I hate but that I really need. I may never get good at them, but at least I'll be better than if I didn't practice at all./ my lunch didn't go down well (Fettucini Alfredo) but still do the WO because I want to get it over. so it's very bad, but it's done.
P90X3 #2b    Triometrics
1. Calf Raise Squats
2. The Duper Skater
3. Frog Jumps
4. Warrior 3 Squats
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat
10. Slater Squat
11. Duper 2
12. Jack Squats
13. Hell's Chair
14. Kablam

BED AT 10h30 PM

SUNDAY,  June 4th 2017
At M's for the afternoon and supper. help around the house and give the Nintendo for D, for when she can't go outside.

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%+)
 

8h45 PM Day 3 of MY-DOUBLES  Program P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel. Haven't done Yoga in a real long time.

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3 
13. Half Moon 
14. Twisted Moon
15. Standing Splits
16. Crescent Pose
17.  Wide legs: Forward Fold, Bind Toes
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind
22. Teds Chair
23. Crow    
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

BED AT 10h45 PM

MONDAY,  June 5th 2017
Fit Day vacation Day

9h00 AM ZUMBA Group fitness with  Maryse
 53 mins  / AveHR  144  90% / MaxHR  156  98%  / 642  cals / 25 % fat / 52  mins InZone (75%+)
It was "totalement défoulant" on my fitness list for when I'm retired in 2019. We're about 40 participants. I'm always surprised how many people are at the gym on workdays.

7h10 PM  Day 4 of MY-DOUBLES Program P90X3 : Pilates  ~ 30 mins HOME FITNESS with Tony Horton
This was planned for Sunday ..but we went to M,s fot the afternoon. Gaby does it with me but finds it very difficult.

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 Pretzel

BED AT 10h45 PM

TUESDAY,   June 6th 2017
Bad fumes at work all morning.. headache

7h30 PM BALLROOM DANCE PRACTICE  at Home with Gabriel
60 mins Triple-Swing

BED AT 10h30 PM

WEDNESDAY,  June 7th 2017
The floor is re-done better  where it was bad  and I feel that I'll make it out of the almost depression!

7h30 PM Day 5 of Program P90X3 :The Challenge  ~ 30 mins HOME FITNESS with Tony Horton
I do an honest WO but not more.

P90X3 #4b    The Challenge
1. Wide Pull-up
2. Standard Pushup
3. Wide Pull-up
4. Standard Pushup
5. Chin-Up
6. Military Push-Up
7. Chin-Up
8. Military Push-Up
9. Close Grip Pull-Up
10. Wide Push-Up
11. Close Grip Pull-Up
12. Wide Push-Up
13. Vaulter Pull-Up –Right Hand Forward
14. Staggered Push-Up –Right Hand Forward
15.  Vaulter Pull-Up –Left Hand Forward
16. Staggered Push-Up –Right Hand Forward
17. Burnout - 1 Pull-Up / 3 Push-Ups

8h15 PM  P90X3 : The Warrior  ~ 30 mins HOME FITNESS with Tony Horton
ACHES & PAINS : my lower back L&R still hurt.

P90X3 #5b     The Warrior
1. Plank Sphinx Push-Ups
2. Speed Skater
3. Down Dog Crunches
4. Side Lunge Jump Shot
              30 secs rest
5.  Elevator Push Ups - on knees to go lower
6. Double Uppercut
7. Roller Boat
8. One Leg Jump Squats
              30 secs rest
9. Thumbs Up Push Up
10. Elbow Over The Top
11. Fifer Scissor Twist
12. Warrior Squat Lunges
              30 secs rest
13. Super Burpee - regular with push-ups
14. Think Drills
15. Abrinome
16. Spiderman Squats
              30 secs rest
17. Burnouts (alternate 4 upper cuts and 1 sprawl)

BED AT 11h30

THURSDAY,  June 8th 2017
Basement re-construction is completed.

6h00 PM ZUMBA Group fitness with  Émilie
50+ mins  / AveHR  138  86% / MaxHR  155  97%  / 551  cals / 30 % fat / 48  mins InZone (75%+)
 Some of it was more like Aerobic-dance.. that is with fitness moves on music, than Zumba. Less intense and less "dance" than with Maryse on Monday, but OK.

BED AT 10h30 PM

FRIDAY,   June 9th 2017

9h00 AM ~ 60 mins Yard work.
Only stop because I don't want to take a chance at hurting my back by doing too much for the first time this summer..
 

3h00 PM Day 6 of  MY-DOUBLES Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
I was slower than the DVD but my sprawls went better than I thought they would since I've been having lower back problems

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)

4h00 PM MY-DOUBLES  P90X3 : Eccentric Lower ~ 30 mins HOME FITNESS with Tony Horton
I used the same weights that I had paper logged a year ago but I marked those that I could go higher next time. feels good to do weights.

P90X3 #8b     Eccentric Lower
1. Squats
2. Lunge
3. Sumo
4. Weighted Pistol
5. Side Kick
6. Front Kick
7. Albanian Squat
8. Adductor Lunge
9. Cross Reach
10. TT Pluss
11. Bridge Kicks
12. Hip Flexor Splits
13. Calf Dog

BED AT 10h30 PM

SUNDAY,   June 11th 2017
Very tired, and sore back / Céline writes in the PM that Bernard had a bad bicycle accident :(

8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP. . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel . today : Steps at 10"
Quite intense and it's hot outside so 23°C in the basement.
 

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Power Squats
4

Dips on stools

5 Skaters
6 Push-ups low TRX
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts
10 Corners

7h45 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
52 mins- with Gabriel .. the whole WO is 57 mins, but we skip à couple of the exercises we feel bad for our knees or back

#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 10h30 PM .

MONDAY,   June 12th 2017

8h00 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA + 2 rounds of TABATA ABS.
With Gabriel, thanks for encouraging me :)  / Rounds  1 & 2on 2 risers (8")  / the rest on 10 "

Each exercise done 8 x 20 secs /10 secs rest
1 Touch step
2 Burpees & Pushups
3 Step-up  / bicep curls
4 Squat and shoulders
5 Pneus rapides
6 Stool  Dips
7 High-knee / touch floor
8 1 leg squat / abduction latérale
+ Russian Twists with DBs
+ Crunches & leg scissors

BED AT 10h30

WEDNESDAY,   June 14th 2017
big day at work but quite productif

8h00 PM HOMEFITNESS - ~   Amélie Style #5
With Gabriel, who just finished installing the double sump pump

12 exercises 1 mins each non stop. / repeat.
1.    Burpees,
2.    Floor mountain climbers,
3.    Push-ups,
 4.    3 squats then jump squat sideways  (or jump squat)
5.    Floor hamstring curls (lift bum) one leg straight and low
6.    Stand one foot each side of 8" steps. jump to center of steps one foot in front of the other, jump down repeat  changing front foot 
7.    Back lunges with bicep curls
8.    Squats with triceps
9.    Crunches and variations
10. Sumo squats with military  Press
 11. Plank I do side planks
 12. Superman

8h40 PM HOMEFITNESS - ~   Amélie Style "Le chien"

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

15 élévation de côté; jambe allongée

15 élévation en diagonal; jambe allongée

15 élévation en arrière; jambe allongée

10 élévation plié arrière

15 élévation en arrière; jambe allongée

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

BED AT 10h30 PM .

THURSDAY, June 16th 2017

7h00  PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til about 9h30
We're  only 7 for this last play of the season. I hope we'll be more next year../ my lower back is stiff  all evening even with advil.. maybe from the painting the  generator cabin and the skipping platform this afternoon.

BED AT 11h30 PM

sick..

SATURDAY,  June 17th 2017

15h30 PM MY-DOUBLES Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
Modify some but all good.

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups

16h15 PM MY-DOUBLES Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
same comment as each time I do these : Lots of balance mouves that I hate but that I really need. Change some of the last ones to do more arms.

P90X3 #2b    Triometrics
1. Calf Raise Squats
2. The Duper Skater
3. Frog Jumps
4. Warrior 3 Squats
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat
10. Slater Squat
11. Duper 2
12. Jack Squats
13. Hell's Chair
14. Kablam

BED AT 10h30 PM

SUNDAY,   June 18th 2017

11h30 AM HOMEFITNESS - ~   Amélie Style #8
At 8h00 am decide not to go to the gym and do a WO at home instead, This one would be complicated to do with Gaby 'cause I have to modify some since we don't have a Bossu. I use a Gel car cushion folded in half for rounds 1 & 3 but do regular Burpees for round 2.

 

Round 1  / 90 secs / 10 secs rest

Gliding

Fente latérale & abduction

DBs

Squat Sumo dévelopé militaire

Steps

Squat Sautés chaque côté du step

Floor mat

Crunchs

Bossu rond

Fente avant alternées

 

Round 2  / 90 secs / 10 secs rest

Gliding

Fente arrière

DBs

Sumo alterné de chaque côte avec biceps

Steps

Pneus rapides / fentes

Floor mat

4 pattes , abduction hanche,

Bossu plat

Burpees : mains sur Bossu, lever Bossu par dessus tête.
 

Round 3  / 90 secs / 10 secs rest

Gliding

Sumo arrière

DBs

Triceps avec squats / Triceps sans squats

Steps

Genou repeat

Floor mat

Ischio jambiers

Bossu rond

3 squats avec un pieds sur Bossu, traverse.

BED AT 10h30 PM .

MONDAY,   June 19th 2017

8h45 PM OFF PROGRAM  P90X3 : Decelerator~ 30 mins HOME FITNESS with Tony Horton
Used 20lbs weighted vest, but modified alot of the exercises

P90X3 #7a     Decelerator
1. Bounding Squats
2. Crane Cracker Push-Ups - modified
3. Good God Squat
4. Elevator Pull-Ups
5. 2-Pop Hop
6. Crawly Plyo Push-Up 
7. Holmsen Screamer Hold

8. Chin Pulls

9. Joel Jump Freeze

10. Starfish push-Up
11. Duper 2
12. Vaulter Pull-Ups
13. Elevator Tiptoe Squat
14. Superman/Bow
15. Spinning Plyo Squat Lunges
16. big Brother Burpee.  

DIET : DEFINATELY HAVE TO GET BACK ON TRACK. 150 LBS :(

BED AT 10h30

TUESDAY,   June 20th 2017

7h45 PM OFF Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
With Gaby and I experiment with 1 lb wrist weights and 2,5 lbs ankle weights.. *me likey*

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) 8 jabs, 4 high knees

 

BED AT 10h30 PM .

WEDNESDAY,   June 21st 2017

8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.  today : Steps at 10"
feeling good even though it's late and I'm tired.. I'm happy that M+2 are coming tomorrow evening.. it gives me energy !

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Power Squats
4

TRX triceps
5 Skaters
6 TRX Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts
10 Corners

BED AT 10h30

big day at work, M+2 in the evening

M+2 but Gaby at work

SATURDAY,   June 24th 2017 St-Jean-Baptiste, just put up some QC flags.
Albi comes in the afternoon. They might have sold their duplex..

Some yard work.. Gabriel studies and marks Dolomites maps

7h45 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP. . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel . today : Steps at 12"

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R DB10s
2 Traverses DB10s
3 Power Squats
4

Squats with triceps DB10s
5 Jogg
6 TRX Push-ups
7 Pneus rapides L/R  DB10s
8 Jump squats L/R  DB10s
9 Butt lifts
10 Corners with jab/cross

 

SPARTACUS :  1 min each.15 secs rests Do the whole thing ONCE
1 Crunches
2 A to Z
3 Plank left
4

Plank right
5 Plank front
6 Butt lifts floor with DB10s
7 Bicycle
8 Bent-knee V-ups
9 Superman
10 Crunches

BED AT 10h30

SUNDAY,   June 25th 2017
some yardwork

5h30 PM HOMEFITNESS - ~   Amélie Style # 12
 Feels good to do these exercises.. and the whole thing goes better than I thought it would.

1-12 :  45 secs / 15 sec to change
           rest 1 min
1 - 6 :  20 secs / 10 secs to change / repeat all 5 times
            Cario Bonus 1 min
7 - 12 :  20 secs / 10 secs to change / repeat all 5 times

1.  déménageurs DB8s

2. demi-redressements assis

3. push-ups en déplacement latérale

4. russian twists  DB8

5. mollets & biceps DB8s

6. triceps couchés DB8s

7. Sumo squats DB8s

8. extension lombaires  Green elastic strap

9. fentes arrières  DB8s

10. élévation latérales DB8s

11. good moring / rameurs DB8s

12. plank moutain climbers

BED AT 10h30 PM .

MONDAY,   June 26th 2017
some yardwork

8h07 PM HOMEFITNESS  ~   Amélie Style # 9
 I'm very tired but I really can't stop since I'm not hiking and our trip is soon. I change the jumping to step-ups I have to stop at times between exercises for a few seconds.. Watch a documentary on Weight-Watchers during the whole time, saying diets aren't good. But this WO was good and almost an hour long.

100

sauts à la corde  Step-ups  8"

90

jogging

80

squats DB8s

70

squats sumo DB8s

60

abduction jambe - chaque côté

50

ischio jambiers  - chaque côté

40

fente - développer militaire DB8s

30

step up on stage - chaque côté 18"

20

push-ups

10

jumping jacks

10

burpees

10

ski-ski- squat

10

ski ski

rest 1 mins and UP AGAIN

BED AT 10h30 PM .

TUESDAY,   June 27th 2017
RV Krystel Paris.. all seems ok.


 

 

BED AT 10h30 PM .

WEDNESDAY,   June 28th 2017  

8h00 PM OFF Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
With Gaby and it goes very well!

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)

BED AT 10h30 PM .

THURSDAY,   June 29th 2017

7h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.  today : Steps at 10"
 I need cardio.. so even though the steps are at 10" .. I go for it.. as much as I can.. and only stop ~30 secs between rounds.

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Power Squats
4

TRX triceps
5 Skaters
6 TRX Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts
10 Corners

BED AT 10h30

Buying stuff for the trip.

SATURDAY,   July 1st 2017
 

9h30 AM HOMEFITNESS - ~   Amélie Style # 11
 Very disappointed that I didn't work out yesterday.. hope I'll feel good after this // I'm glad I did is.. but it was BRUTAL.

50 Jumping Jacks /  course

50 Squat avec poids DB8s

50 Saut à la corde

25 Fentes G, D

40 Jog genoux hauts

40 Sumo déménageur DB8

40 Jog talons aux fesses

40 1/2 redressements

30 Squats sautés

30 Squats triceps DB8s

30 Mountain Climber

30 Squat, kick devant

30 Ski devant

30 Russian Twist DB8

30 Twists sautés

30 summo & Biceps DB8s

20 Goodmorning 1 jambe G, D DB8s

20 Sumo sauté

20 Sumo Gliding G, D

20 Saute & ouvre sumo

20 Gliding Fente arrière G, D

20 Fente, élévation lat. épaule G, D

20 Burpee

20 Ischios jambier au sol G, D

20 Flex latérale tronc, en sumo

20 Flex latérale tronc, dév mil 1 bras  G, D DB8

20 Russian Twist DB8

20 Squat Swing de Golf DB8

20 Abduction Hanche Tronc incliné G, D

20 Squat Side Kick G, D

20 4 pattes, abduc jambe tendue côté G, D

20 4 pattes, fessiers G, D

10  Frog Squat

10 Jumping Jack

10 Jumping Jack Sumo

10 Ski, ski, plié

10 Push-ups

Wedding in the afternoon and evening.. M+2 come in the late evening

BED AT 2h30 AM 


    M+2 get up late, but so do I.

    ACHES & PAINS hurt my right knee dancing the twist just before leaving the wedding party..last night

    G&M+2 go to Ciné-Parc.. Minions3 . I go to bed early

    BED AT 9h00 PM 

MONDAY,   July 3rd 2017
M+2 leave at 3 pm

7h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.  today : Steps at 10" and 1st time with DB10s, core works alot.

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R  DB10s
2 Traverses  DB10s
3 Power Squats  DB10s
4

Triceps  DB10s
5 Skaters   DB10s
6 TRX Push-ups
7 Pneus rapides L/R   DB10s
8 Jump squats L/R    DB10s
9 Butt lifts    DB10s
10 Corners   DB10s

 BED AT 11h30

WEDNESDAY,  July 5th 2017

5h30 PM HOMEFITNESS - ~   Amélie Style # 14
 With Gabriel who stops at #5 but did what he could.

each pair is done 20-5 / 15-10 / 10-15 / 5-20 times

1

Sumo squats  DB8s

Jump sumo squats  DB8s

2

Static lunge  DB8s

step back lunge  DB8s

3

Squat - side leg lift  DB8s

static squat leg lifts  DB8s

4

Squat - tricpes  DB8s

dips

5

Jumping Jacks

Burpees

6

1 leg hamstrings (each leg)

butt lift

7

Squats   10" step-ups

Jump squats side to side10" step-traverses

8

Russian twists  DB8

flexion latéral du tronc

9

Front lunge  DB8s

Front knees

10

Crunches

 leg lifts

BED AT 10h00 PM 

THURSDAY,   July 6th 2017
HEALTH & STUFFf 3 days of JAMP CIPROFLOXACIN 500 mg, for u infection. I'm Glad it's before the trip.

8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.  today : Steps at 8"

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Power Squats
4

 TRX Triceps  
5 Skaters  
6 TRX Push-ups
7 Pneus rapides L/R   
8 Jump squats L/R  
9 Butt lifts    
10 Corners

 BED AT 11h00 wait to take pill

FRIDAY,  July 7th 2017

ACHES & PAINS Still have Doms from 2 days ago.. but 1 Advil 12hrs and go / since we haven't been hiking, I really need to at least do my best.. I think working out at home is more specific than going to the gym.

5h30 PM HOMEFITNESS - ~   Amélie Style # 16
 My sprints are more like "jog"  but it's an honest WO.  

1

50 Squat déménageurs DB8

5 sprints

2

20 Élévation du bassin g/d

4 sprints

3

30 Push-ups avec rotation du tronc

3 sprints

4

15 Fentes avec Flexion des coudes (biceps) g/d DB8s

3 sprints

5

30 Squat avec extension des coudes (triceps) DB8s

3 sprints

6

20 Flexion latérales du tronc DB8s

2 sprints

7

20 Squat avec abduction des omoplates DB8s

2 sprints

8

20 Demi-redressements assis au centre et 20 "lève les fesses"

2 sprints

9

60 Secondes de planche abdominale

  

10

50 Squats DB8s

5 sprints

11

40  TRX Push-ups

4 sprints

12

30 Fentes et développer militaire DB8s

3 sprints

13

30 Squats sumo et flexion des coudes (biceps) DB8s

3 sprints

14

30 Extensions des coudes (couché) DB8s

3 sprints

15

20 Russian Twist g-d DB8

2 sprints

16

20 Demi-redressements assis au centre et 20 "lève les fesses"

1 sprints

10 burpees


BED AT midnight wait to take pill

SATURDAY,  July 8th 2017

SHOPPING at SAIL Gaby's bday present a little early

GPSMAP 64s
  • 2,6" sunlight-readable colour screen
  • High-sensitivity GPS and GLONASS receiver with quad helix antenna
  • Preloaded option with TOPO UK & Ireland Light map& Ireland Light map featuring Garmin activity optimised routing
  • 1-year BirdsEye Satellite Imagery subscription
  • Also includes Worlwide basemap with shaded relief
  • Barometric altimeter and 3-axis compass
  • Outdoor optimised dual battery system
  • Wireless connectivity via Bluetooth® technology¹ or ANT+®


5h30 PM HOMEFITNESS - ~   Amélie Style # 13
this is the last of Amélie's BootCamp . there are 17 but I didn't do them in order. / I kept this one for the last one mostly because I didn't know how to time it alone..  finally I downloaded a nice analogical time.. and with a nice be red needle going around it was easy to figure out when to change timings. I just gave myself 15 seconds between exersices so that I'll start on a quarter of the clock after I checked which exersices to do.

60 secs / 15 secs                          30 secs / 30 secs                            15 secs / 60 secs

squat  DB8s

fente arrière alterné Biceps DB8s

couché Abduc hanche - elastic - grands

couché Abduc hanche - elastic - petit

bonus cardio 2 mins : burpees & mountain climbers  just jog

ischios  lève le bassin / temps ch. côté

couché ventre battements des jambes

sumo down 3 up 1  DB8s

abduc hanche , tronc incliné , élév. lat. épaules DB8s

bonus cardio 2 mins  : twists sautés & squats side to side  just jog

Russian twists  DB8

flexion latéral du tronc

Planche - lève main d / pied g alterner

1/2 redressements assis

bonus cardio 2 mins  : ski devant & MaryKatherines (fentes sautés alternées)

BED AT midnight wait to take pill

SUNDAY,   July 9th 2017
Happy 65th my big brother! Stay healthy, I want you to be around for a looong time!

Gaby mowes the lawn but still has quad DOMS from Wednesday..
 1h00 PM OFF Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
OK, but I feel heavy

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)   8 punches / 4 highknees

BED AT 10h30 PM

MONDAY,   July 10th 2017

8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.  today : Steps at 10"

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Power Squats
4

 TRX Triceps  
5 Skaters  
6 TRX Push-ups
7 Pneus rapides L/R   
8 Jump squats L/R  
9 Butt lifts    
10 Corners

 BED AT 10h00

TUESDAY,  July 11th 2017
Crazy day at work :(

6h00 PM OFF Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
Take it esay, I'm very tired. In fact.. I don't finish.. stop 3 mins before end.. but I wanted to move at least a little.

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups

BED AT 10h30 PM