|
|
WEDNESDAY,
August
9th 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" goes well, feels good to be 10 lbs lighter
|
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 (16" steps) |
| 5 |
Skaters
|
| 6 |
TRX Push-ups |
| 7 |
Pneus rapides L/R |
| 8 |
Jump
squats vb coordination |
| 9 |
Butt lifts
|
| 10 |
Corners
|
BED AT 9h00t, wake up at 3h00
am
|
|
THURSDAY, August
10th 2017
One
day at work,
just to see what's going on after my 4 weeks vacation
9h00 PM
OFF
Program P90X3 :
Agility X
~
30 mins
HOME
FITNESS
with Tony Horton
Too much stuff to do today, but I really want to do this.
It's very late, and I need to do stretching so I adapt some
of the exercises to low impact stretching.
|
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 11h30 PM but don't sleep well and wake
u p at 4h15.
|
|
FRIDAY,
August
11th
2017
1h00
PM
Off-
Program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
Still tired from waking-up too early, but I at
least want to do the WO even if low impact so that all my muscles
remember what moving/stretching is like.
ACHES & PAINS : my right arm
still hurts from just below the elbow up to the shoulder when I extend
it.
|
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 8h30 PM with Dormex, I need this /
M+2
come late
|
|
SATURDAY,
August 12th
2017
M+2
all day, Albi & Lili PM with cake for Gaby
Bonne fête mon amour! je suis
contente que tu aimes ton cadeau et que t'as eu l'occasion de
l'utiliser durant notre voyage dans les Dolomites.( July 8th )
|
Garmin GPSMAP 64s l |
 |
The waterproof (IPX7) Garmin
GPSMAP 64s locates your position quickly and precisely, and
maintains its location even in heavy cover and deep canyons. The
unit has 4 GB of onboard memory and a microSD™ card slot (card
not included) so you can conveniently download and add TOPO 24k
and 100K maps or plug in BlueChart® g2 preloaded cards should
you choose. Size: 2.4" x 6.3" x 1.4". Weight: 9.2 oz.
- 2.6" sunlight-readable color screen
- High-sensitivity GPS and GLONASS receiver with quad helix
antenna
- 3-axis compass with barometric altimeter
- Wireless connectivity via Bluetooth® or ANT+®
- Includes a 1-year subscription to BirdsEye® Satellite
Imagery
- Batteries: 2 AA or NiMH or Lithium (not included)
- NMEA 0183 compatible
- Supports paperless geocaching with preloaded caches
|
BED AT 8h30
with Dormex,
|
SUNDAY,
August 13th
2017
M+2 until 12h30 :)
8h45 CARDIO:
cross-country
30 mins
|
Precor EFX 546i |
 |
9h33 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
Can't find my HR monitor Polar watch
Good classe to get back on track
BED AT 10h30 PM
|
|
MONDAY,
August 14th
2017
7h09 pm JOGGING from home:
slow & steady
45 mins
+ / AveHR
140 88%
/ MaxHR 155 97%
/ 514 cals / 25 % fat / 39 mins InZone
(75%+)
Found my HR monitor .. but didn't change my weight on it.. so the calories etc
must be off. ( was at 145 instead of 138 lbs)
BED AT 9h30 PM
|
|
TUESDAY,
August
15th 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" - tired
|
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 (16" steps) |
| 5 |
Skaters
|
| 6 |
TRX Push-ups |
| 7 |
Pneus rapides L/R |
| 8 |
Jump
squats vb coordination |
| 9 |
Butt lifts
|
| 10 |
Corners
|
BED AT 10h30 pm
|
|
WENESDAY,
August
16th 2017
I just realized that I forgot to
upload alot of the pics of the Dolomites.. Still have alot
to work on for my Dolomites log as well.
7h20 PM
~ 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
|
|
THURSDAY, August
17th 2017
5h30 PM ZUMBA
Group fitness with Émilie
30 mins.. nice surprise that the Body Pump class was
replaced by Zumba so I get to warm-up before the class, I was at the gym
early just to move a little to help digest the extra oignons in my delicous
salad..
6h00 PM ZUMBA
Group fitness with Émilie
60
mins.. same comment as in June "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
" but glad there was a class.
BED AT 10h30 PM
|
|
FRIDAY, August
18th 2017
7h45 PM BALLROOM DANCE PRACTICE
at
Home
STRESS & STUFF for 2½ hours look for a blue notepad with 1 week of
Gaby's Trek notes in it that I "missplaced". Find the notepad but it's orange and in
Gaby's rainjacket.
BED
AT 10h30 PM
|
|
SATURDAY, August
19th 2017
10h30 AM P90X ~ HOME
FITNESS
with Tony Horton — OFF-Program # 02 Plyometrics
I think I'll need a couple of
weeks to get back into the shape I was before going on vacation, even though
I lost 10 lbs and did a 12 day Trek!
| #02 Plyometrics |
| warm up & stretch
1- Jump Squat —
30 sec
2- Run-stance Squat —
30 sec
3- Airborne Heisman —
30 sec
4- Swing Kick —
60 sec
repeat 1-2-3-4
water break
— 30 sec
5- Squat Reach Jump —
30 sec
6- Run-Stance Squat Switch Pick-Up
— 30 sec
7- Double airborne Heisman —
30 sec
8- Circle Run —
30 sec each direction
repeat 5-6-7-8
water break
— 30 sec
9- Jump Knee Tuck —
30 sec
10- Mary Katherine Lunges —
30 sec
11- Leapfrog Squat —
30 sec
12- Twist Combo —
60 sec
repeat 9-10-11-12
water break
— 30 sec
13- Rock Star Hop —
15 sec each side
14- Gap Jump —
30 sec
15- Squat Jack —
30 sec
16- Military March —
60 sec
repeat 13-14-15-16
water break
— 30 sec
17- Run Squat 180 Jump Switch —
30 sec
18- Lateral Leapfrog Squat —
30 sec
19- Monster Truck Tire —
30 sec
20- Hot Foot —
30 sec each foot
repeat 17-18-19-20
water break
— 30 sec
21- Pitch & Catch —
30 sec each side
22- Jump Shot —
30 sec each side
23- Football Hero —
60 sec
cool down & stretch |
BED
AT 10h30 PM
|
|
SUNDAY,
August 20th
2017
9h33 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
Feel good
BED AT 9h30 PM (nap
from 6h30 to 7h30!!)
|
upset stomach in the afternoon/evening.
TUESDAY,
August 22nd 2017
Garage for breaks check-up / Lots of
desks/offices changing places at work. good for me :) / M+ML come for an hour
in the evening.EXPLAINING MAPS
: we got quite a few good comments about our maps on the Trek last month, so
here are some tricks.
Each map was name with 2 numbers : in
large #xx was the number of the original map and the smaller xx underneath was
the number of the copy (section)
 |
TRICK : We had only
partial maps.. 11" x 17". NO, we did non cut up the valuable maps, but we
color photo-copied them. and traced the trail in pink. Already this was
interesting since the quality paper made them stronger than the original
maps. I had about 12 pages. Every day I would take out the day's trail
and put it in a large "zip-lock" bag. and the rest were safely tucked
away in my pac. `
LEFT : I cut off all
the boarders so that the maps could line up properly and somewhere near
the trail I put matching arrows with the name of the "other" map.
|
 |
LEFT : When maps
overlapped I actually drew the overlap on EACH of the sections, and wrote
the name of the map.. This REALLY helped alot.
TRICK : On the
bottom left hand corner of each map I wrote the corresponding Latitudes&
Longitudes, since very often they were cut off on the copies. We didn't
use them, luckily we didn't get lost enough to need them! |
BED AT 9h30 PM (nap
from 6h30 to 7h30!!)
|
|
WEDNESDAY,
August
23rd 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" - Gaby had a big day at work but as I'm getting
up to go down stairs, he decides to join me
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
|
| 1 |
Step-up
L/R |
| 2 |
Traverses |
| 3 |
Power Squats
|
| 4 |
Triceps on back DB8s |
| 5 |
Skaters
|
| 6 |
TRX Push-ups |
| 7 |
Pneus rapides L/R |
| 8 |
Jump
squats vb coordination |
| 9 |
Butt lifts
|
| 10 |
Corners
|
VOLLEYBALL
Gaby says we may not be enough for
volleyball on Thursdays so we'll sign up for Wednesdays at
St-Pie.
planned
BED AT 10h30 pm
|
|
THURSDAY,
August
24th 2017
PLANNING
 |
Gaby
& I sign up for Volleyball in St-Pie on Wednesday evenings. / We're
not sure there'll be enough players on Thursdays in Granby.. / I find
it important to do a "reactive" activity.. does the word exist?
anyways.. I mean an activity/sport in which we have to react.. not
like hiking, running or weights. |
7h17 HOME
FITNESS
~
Amélie Boot camp #1
53 mins / AveHR
114 71%
/ MaxHR 1419
88%
/ 399 cals / 45 % fat / 17 mins InZone
(75%+)
including 4 mins WU
|
Amélie CrossFit Style |
| 100 |
Squats DB8s |
| 90 |
Crunches |
| 80 |
Biceps DB 8s |
| 80 |
Triceps dips & DB8s |
| 70 |
Jump rope |
| 60 |
Squat Dev.
Militaire DB5s |
| 50 |
1 leg hamstring butt lift |
|
50 |
1 leg hamstring butt lift |
| 40 |
Russian twist DB8 |
| 30 |
Push-Ups feet
20+10 |
| 20 |
Squat - Rameur DB8s |
| 10 |
Burpees |
| 5 |
Jumping Jacks |
|
~ 2 mins |
jog |
| 5 |
Jumping Jacks |
| |
etc up again |
BED AT 10h00
|
|
FRIDAY,
August 25th
2017
PLANNING
Try
to see how sitting on a swiss ball would be at work. My posture is devinately
better..
BED AT 9h30 PM
|
At M's +2 with Gaby
|
SUNDAY,
August 27th
2017
9h33 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
Very bad right arm.. maybe from too much on Thursday
BED AT 10h30 PM
|
tired... was going to go to
the gym.. or train at home but didn't feel well BED AT 8h30 PM
Difficult day at work, too
much to do../ Gaby buys new car, will have it on thursday BED AT
9h30 PM
|
WENESDAY,
August
30th 2017
STRESS & STUFF : Home day: need
some time to relax..an get back on track !11h30 am : read in
my e-mails that new sec. gestion will start on Sept 18th..
late but good news.
1h30 PM
~ 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 |
ACHES & PAINS my right arm
is better (nerve damage from bacpac ~July 26th) and so are
my bicpes (Amélie August 24th) I think I'm back on track.
7h00 pm PARCOURS St-Pie:
Presentation by Centre
ADN's Karolanne & Isabelle
 |
we do 4 out of 5 parks :
Parc Daniel-Johnson /
Wilfrid-Bédard /
Euclide-Lacasse /
Terrain des Loisirs /
Back to Daniel Johnson :
We do 3,5 km. but don't go to
Parc Beau Vallon.. it would take too much time for the whole
group.
3 exercises in each park.
There's a stretching exercise suggested for each exercise.
With Gabriel, in the "jogging" group, I'm the
slowest. of the jogging group but the exercises are easy.
I tell the Directrice des loisirs that they
should put all five exercise pannels up in the parc near where I
live.. we could do one.. run a little do another etc. She says
it's a good idean.. I just want it so that it is "accepted" to do
exercises in the park. |
BED AT 10h30 PM
|
|
THURSDAY, August
31st 2017
Good day at work
8h30 PM
30 MINS
P90X
~ HOME
FITNESS
with Tony Horton — OFF-Program # 02 Plyometrics
30 MINS Other stuff.. TRX PUs & Rows /
Steps / biceps / Crunches & AtoZ lower abs etc
It's late but I didn't
want to train before taking Gaby to get his new car
STRESS & STUFF
I get completely discouraged when I notice
that the floor in front of the fireplace is as bad as when the guys came to
repair it after botching up the work a first time..
planned
BED
AT 10h30 PM
|
| FRIDAY,
September
1st 2017
TRAVEL TO
THE WHITE MOUNTAINS,
NEW HAMPSHIRE
12h30 PM car trip
4 hours
including 25 mins at customs
With Gabriel
There's a group at the hostel doing the Washington,DC to Bar
Harbor, Maine cycle route with the "Adventure Cycling Association" interesting
but not for me.
BED AT 10h30 PM
at : White Mountain Hostel, 36 Washington Street,
Conway, NH
|
| SATURDAY,
September
2nd 2017
ISOLATION, White Mountains, NH :
46/48, NE111 : 102/115
With Gabriel
HIKING start 6h35 am
10h15mins total
TOTAL DISTANCE : 22,9 km There and back
ELEVATION GAIN & DESCENT : 1185 m / 3888 ft
TEMP : 14-15°C and NO Wind!
Back-pack
19lbs
: so nice that it was less than the 33 lbs I carried around in
the Dolomites!
|
Via
Rocky Branch trail, because we'll do the other trail once when
we want to go to Boot Spur.
The trail
is much easier than we thought elevation-wise, but I think the
rock-hopping takes tole on our articulations. |
|
This is truely the opposite
of the Dolomites LOL. hiking beside streams and "rock
hopping" on dry streams, wet streams and across
streams.
|
 |
 |
|
Talk with people (1 guy and 1
couple ) for whom this is 48/48 ! and some for whom it's 46/48 like us. Also
with someone doing the "grid" who's about at 470/576 ! |
BED AT 10h30 PM at : White Mountain
Hostel, 36 Washington Street, Conway, NH
|
| SUNDAY,
September
3rd 2017
9 h00 PM car trip
home 3h40mins
including 5 mins at customs
ACHES
& PAINS my right knee is bad and the adductors on both
legs.. probably from all the rock hopping. But also : I wore my old boots 1497g
compared to those I had in the Dolomites : 907 grams..
BED AT 6h00 PM
thought I'd just lie down for an hour !
but went trough the night!!
|
|
MONDAY, September
4th 2017
PLANNING
(( note 6 days
later :
I
will NOT count on using the Videos available at Energie Cardio when there
aren't any group classes. Asked an instructor to show me how it works, and it
works fine.. but the 3 "classes" I looked at are really "cheap".. nothing like
P90X or Insanity. ))
|
Energie Cardio now has Virtual Classes.
|
|
on Facebook / msg
MLS :
bonjour, j'avais entendu qu'il y aura des cours, sans instructeur,
projeté sur les écrans durant le temps qu'il n'y a pas de cours de
group.. c'est vrais?
EC :
Bonjour ! Effectivement, les cours virtuels ont fait leur arrivée à notre
centre. Nous vous invitons à passer nous voir afin qu'un membre de notre
équipe vous explique le fonctionnement. Bon entrainement.
MLS :
oui,
je vais demander.. mais juste me dire.. il y a un horaire.. ou c'est
premier arrivé qui peut choisir? ou complètement autre chose?
EC :Premier arrivé, premier qui
choisi, effectivement!
MLS :
J'ai lu " des cours allant du
yoga à l'aérobie avec Josée Lavigueur en passant par le cardio-militaire
seront disponibles " est-ce qu'une liste des cours virtuel est disponible?
EC :
Vous trouverez toutes les
options sur l'écran prévu à cet effet dans la salle de cours en groupe.
Le projet est toujours en développement, des cours seront aussi ajoutés
éventuellement.
MLS :
|
7h15 PM BALLROOM DANCE PRACTICE
at
Home
45 mins Chacha, triple-swing, Viennese Waltz, Samba, Merengue, Rumba
.. just getting back into it.
planned BED AT 9h30 PM
|
|
TUESDAY, September
5th 2017
7h30
PM P90X ~ HOME
FITNESS
with Tony Horton —
OFF-Program
# 03 Shoulders & Arms
Gaby wants to do this one and I join in. I NEED THIS!
My paper log says I NEED THIS
| #03 Shoulders & Arms |
| warm up & stretch
1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback
repeat 1 - 2 - 3
4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip
repeat 4 - 5 - 6
7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack
repeat 7 - 8 - 9
10- Seated Two-Angle Shoulder Fly — 16 reps
11- Crouching Cohen Curl
12- Lying-Down Triceps Extension
repeat 10 - 11 - 12
Bonus round
13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise
repeat 13 - 14 - 15
Ballistic Stretches |
BED
AT 10h30 PM
|
|
WEDNESDAY, September
6th 2017
7h45
PM P90X ~ HOME
FITNESS
with Tony Horton — OFF-Program # 02 Plyometrics
| #02 Plyometrics |
| warm up & stretch
1- Jump Squat —
30 sec
2- Run-stance Squat —
30 sec
3- Airborne Heisman —
30 sec
4- Swing Kick —
60 sec
repeat 1-2-3-4
water break
— 30 sec
5- Squat Reach Jump —
30 sec
6- Run-Stance Squat Switch Pick-Up
— 30 sec
7- Double airborne Heisman —
30 sec
8- Circle Run —
30 sec each direction
repeat 5-6-7-8
water break
— 30 sec
9- Jump Knee Tuck —
30 sec
10- Mary Katherine Lunges —
30 sec
11- Leapfrog Squat —
30 sec
12- Twist Combo —
60 sec
repeat 9-10-11-12
water break
— 30 sec
13- Rock Star Hop —
15 sec each side
14- Gap Jump —
30 sec
15- Squat Jack —
30 sec
16- Military March —
60 sec
repeat 13-14-15-16
water break
— 30 sec
17- Run Squat 180 Jump Switch —
30 sec
18- Lateral Leapfrog Squat —
30 sec
19- Monster Truck Tire —
30 sec
20- Hot Foot —
30 sec each foot
repeat 17-18-19-20
water break
— 30 sec
21- Pitch & Catch —
30 sec each side
22- Jump Shot —
30 sec each side
23- Football Hero —
60 sec
cool down & stretch |
BED
AT 10h30 PM
|
| THURSDAY,
September
7th 2017
7h10 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h30
we're 9 and talk quite a bit about
recrueting other players. I have a back ache and I wonder if my left
arm is still weak from the nerve damage from my packsack during the
trek. but maybe it's just the begining of the season.
BED AT 11h00 PM |
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