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FRIDAY,  September 8th 2017

WAIT all day for the Cogeco guy to come install Tivo.. we'll have easy youTube on the tV! he comes at 1h30 PM.

7h30 PM YOUTUBE Zumba  ~ HOME FITNESS with Various — OFF-Program 
60 mins  to see how a WO feels with youtube..

BED AT 9h30 PM

SATURDAY,  September 9th 2017

3h30 PM WU- . 1 km jog
3h45 PM YOUTUBE
TapOut XT - Cross Core Combat XT ~ HOME FITNESS with Mike Karpenko OFF-Program 
46 mins - I go at my own pace, and modify "The Grinder" to just PUs and Plank Mountain Climbers.

Tapout XT First time I try this program.. interesting I wonder if all the classes are on YouTube
  • Strength and force upper XT: Chest, shoulder and tricep sculpting.
  • Plyo XT™: Plyometric workout to improve athleticism and burn fat.
  • Cross Core Combat XT: Punching and kicking like a UFC fighter. planks& PUs
  • Competition Core XT: Core and abs workout.
  • Buns and Guns XT: Gluts, bicepts and triceps are hit hard in this work out.
  • Yoga XT™: Flexibility and body balance are learnt and mastered.
  • Sprawl and Brawl: Fat burning routines continue with all body workouts.
  • Muay Thai: Lots of kicks and striking emulating MMA style fighters.
  • Ripped Conditioning: Contour the body with resistance bands.
  • Ultimate Abs XT™: 15 minute workout on the abs, core and obliques.
  • Cardio XT™: Jumps, high steps, floor touches and more.
  • Legs and Back: Tough workout focusing on developing the legs and back.

DIET 140lbs.. learn new word :  hyperphagie boulimique Manger ses émotions

BED AT 9h30 PM

SUNDAY,  September 10th 2017
Hurricane Irma Hits Florida

9h33 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
Start off with a back ache but it goes away.

PLANNING : 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.

BED AT 9h30 PM

MONDAY,  September 11th 2017

4h24 PM PRECOR EFX 576i ~
 15 sec intervals &  cross-country #3
45 mins / AveHR  136  85% / MaxHR  151 94 %  / 484 cals / 30 % fat / 42  mins InZone (75%+)

5h37 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
48+ mins / AveHR  130  81% / MaxHR  159 99%  / 459 cals / 40 % fat / 33 mins InZone (75%+)
week 1 : group class, body weight only. 

ACHES & PAINS : my lower back starts hurting about 15 mins before the end of Cardio Militaire. I tough it out, but wish I had taken Advils..

BED AT 10h00 PM

TUESDAY,  September 12th 2017
ACHES & PAINS : my lower back did NOT hurt last night.. go figure!

6h30 PM WU- . 1 km jog ( when Gaby goes to jog & train outside)
6
h45 PM P90X
 ~ HOME FITNESS with Tony Horton — OFF-Program  # 03 Shoulders & Arms 
I don't up my weights and don't do the bonus but am still quite satisfied.

#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

WENESDAY,  September 13th 2017

4h30 PM ~ HOME FITNESS with Tony Horton  OFF-Program  # 02+ Kenpo Cardio +
Do it mostly as a WU. feels good.

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

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til 9h30+
With Gabriel, and Marc-O from work. Its the First Week, we're 17 and it's fun. lots of people from  Jan-June 2015 when I played .

BED AT 10h30 PM 

THURSDAY,   September 14th 2017

7h00 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 10h05
we're  12 most of the evening. That was some good recruting the guys/girls did.

ACHES & PAINS : my right forearm is really bad all evening.

BED AT 12h30 AM

FRIDAY,  September 15th 2017

ACHES & PAINS : Very bad cramp in my right calf during the night and it hurst most of they day. I'm also very tired so I take it easy.Right forearm hurts as well so start wearing tennis elbow strap.

DIET  eat too much

BED AT 12h30 AM

SATURDAY,  September 16th 2017

ACHES & PAINS : Right forearm :/

7h30 PM YOUTUBE Zumba  ~ HOME FITNESS with Various — OFF-Program 
60 mins  I was going to do a Spartacus with Zumba music from youtube but ended up doing the whole hour of Zumba..

BED AT 9h30 PM

SUNDAY,  September 17th 2017
Supper 3h30 to 8h00  at  M, ML ..

8h35 AM BODY DESIGN Group fitness with  Audrey
Mostly Upper Body

9h33 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
Same class as last week. It's good.

PLANNING : some day..

New equipement at the gym CoreBags

My right forearm is still hurt so I'm careful holding these.. but I do take the 15 kg / 33 lbs bag so see how it feels.. that's the weight of my pacsac during the Dolomites Trek.. ouch.. it's heavy LOL

BED AT 9h30 PM

MONDAY,  September 18th 2017
CBB starts today.. Really wonder what things will be like at work..

LOL  When I arrive at the gym, Rémy asks if I'm going to his class, and when I say yes, he says "oh.. you're going to do your warm-up before" and I answer.. "LOL non! c'est TON cours qui est un COOL DOWN! lol " (joke)

4h19 PM TREADMILL ~ jog
60 mins / AveHR  130  81% / MaxHR  148 93 %  / 573 cals / 35 % fat / 51  mins InZone (75%+)

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
49+ mins / AveHR  136  85% / MaxHR  153 96%  / 508  cals / 30 % fat / 41 mins InZone (75%+)
week 2 : group class, body weight only.I actually feel quite good.

BED AT 10h00 PM

WENESDAY,  September 20th 2017
Big day at work.. but it's getting better.

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til 9h30
With Gabriel. Play non-stop but we're 14-16.. so rotations all the time. My services are really horrible,

ACHES & PAINS  my right forearm still hurts at times.

BED AT 11h30 PM 

THURSDAY,   September 21st 2017

6h45 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 10h10
we're  13 and I realized that I had trouble serving yesterday because everyone is talking.

ACHES & PAINS : my right forearm is sort of OK

BED AT 12h30 AM

FRIDAY,    September 22nd 2017

3h15 PM OFF Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
I wanted to do this since this moring, but had other  stuff to do. including warming up and stretching my right foream and biceps.

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)   Burpees

4h15 PM OFF Program  P90X3 : Eccentric Lower ~ 30 mins HOME FITNESS with Tony Hortpm
Actually went quite well. but I only used DB15s because I was protecting my right forearm.

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

SATURDAY, September 23rd 2017
M+2 come after lunch until late in the evening

9h00 AM P90X3  HOME FITNESS with Tony Horton — off-program Eccentric Upper ~ 30 mins 
Do the Pulling exercises with the Black band and most of the PUs on my knees but I need to do an upper WO
 

P90X3 #8a     Eccentric Upper
1. Standard Push-Ups
2. Standard Pull-Ups
3. Military Press
4. Military Push-Ups
5. Chin-Ups
6. Deep Swimmer's Press
7. Fly Push-Ups
8. V Pull-Ups
9. Upright Hammer Pull
10. Staggered Push-Ups
11. Rocket Launcher Row
12. Lateral/Anterior Raise
13. Plyo Push-Ups - TRX
14. Vaulter Pull-Ups
15. Pterodactyl Flys
16. Rocket Launcher Kickback
17. Flip Flop Combo
18. Tricep Skyfers
19. Kneeling Preacher Curl


BED AT 12h30 AM

SUNDAY,  September 24th 2017

8h30 AM BODY DESIGN Group fitness with  Audrey Bédard
49 mins / AveHR  127  79% / MaxHR  153 96 %  / 449 cals / 35 % fat / 29  mins InZone (75%+)
I'm glad there's less shoulders than last week.

9h32 AM BUNS OF STEEL Group fitness with  Nathalie Archambault
51 mins / AveHR  122  76% / MaxHR  144 90 %  /433 cals / 40 % fat / 25  mins InZone (75%+)
Same class as last week. It's good.

BED AT 9h30 PM but slept all day!

MONDAY,  September 25th 2017
I think I'll be ready to retire when it's time.. don't like my work..

4h00 PM PRECOR  100i ~  3 mins / 3 mins intervals
30 mins / AveHR  132  83% / MaxHR  150 94 %  / 296 cals / 35 % fat / 22  mins InZone (75%+)
4h30 PM PRECOR  546 cross-training 1
30 mins / AveHR  139  87% / MaxHR  149 93 %  / 319 cals / 30 % fat / 29  mins InZone (75%+)

5h37 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
51+ mins / AveHR  136  85% / MaxHR  154 96%  / 528  cals / 30 % fat / 41 mins InZone (75%+)
week 3 : Why am I surprised that my stats are almost the same when the program is the same? LOL
*during the abs I do 25 V-ups in 30 seconds :)

BED AT 10h00 PM

TUESDAY,  September 26th 2017
Change is still difficult at work and it will not end soon.

7h15 PM BALLROOM DANCE PRACTICE  at Home 
60 mins Triple Swing

planned BED AT 10h30 PM

WENESDAY,  September 27th 2017

7h00 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til 9h30
With Gabriel. Play non-stop , we,re 13 but one leaves because he was told he takes others' space.

BED AT 11h00 PM 

THURSDAY,   September 28th 2017

6h45 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til  9h45
we're  11 but Dom says we'll be 13 regulars, so it should be ok.

ACHES & PAINS :my knee completely bummed out for a few minutes coming down the stairs at work.. scary.

BED AT 11h45

TIRED

DON'T FEEL WELL

SICK

MONDAY,  October 2nd 2017
I feel down at work, bad vibes & too much to do

4h04 PM PRECOR  EFX 576i ~ cross-country hills
30 mins / AveHR  122 76% / MaxHR  146 91 %  / 255 cals / 40 % fat / 15  mins InZone (75%+)
4h37 PM PRECOR  TREADMILL fast walking
30 mins / AveHR  116  73% / MaxHR  135 84 %  / 319 cals / 45 % fat / 13  mins InZone (75%+)

5h37 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
51+ mins / AveHR  134  84% / MaxHR  156 98%  / 520  cals / 30 % fat / 38 mins InZone (75%+)
week 4 :feel heavy. and slow

BED AT 10h00 PM

WENESDAY,   October 4th 2017

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til 9h30
With Gabriel. Play non-stop but we're 14-15.. so rotations all the time. My services are better, as long as I look where I want to serve. not quite as regular as last year.

ACHES & PAINS  none! I guess that rest helps

BED AT 11h30 PM 

THURSDAY,   October 5th 2017

7h00 PM VOLLEYBALL with Gabriel,  at EURÉKA school / Play 'til 8h30 and go for a walk for 30 mins after.
This is it for me on Thursdays. / I was doing well but too many guys didn't let me play.. I don't have 20 years ahead of me to "take my place".. don't want to waste time watching others have fun. once a week will be enough.

BED AT 12h30 AM

FRIDAY, October 6th 2017
M+2 come after school.. but with rush hour it's supper time

2h30 PM   P90X  ~ HOME FITNESS with Tony Horton OFF PROGRAM   # 06 Kenpo X
43mins +  / AveHR  123 74% / MaxHR  147  88%  / 223 cals / 45 % fat / 19 mins InZone (75%+) 
 

#06 Kenpo X
Saunders stretch cycle Cleaning the house will do as WU ;)

1- Twist & Pivot — 25 each side
2- Twist & Pivot with Hook & Upper Cut — 25 each side
3- Jabs — 20 reps + 10 doubles each side
4- Jab / Cross — 25 each side
5- Jab / Cross / Hook — 25 each side
6- Jab / Cross / Hook / Uppercut — 25 each side

cardio break — 60 sec

7- Step Drag / High-Low Punch — 20 reps +10 doubles each side
8- Jab / cross Switch — 20 reps
9- Hook / Uppercut Switch — 20 reps
10- Knee Kick — 20 reps + 10 doubles each side
11- Ball Kick — 30 each side

cardio break — 60 sec

12- Side Kick — 30 reps each side - Lunges / and start thinking about Badminton...
13- Back Kick — 25 reps
 - Lunges - Badminton.. on Tuesdays
14- Three-Direction Kick — 8 reps
Lunges Badminton.. maybe it's been long enough for my elbow.. if I start for just an hour..
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side

cardio break — 60 sec

17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps

cardio break — 60 sec

22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps

cardio break — 60 sec

cool-down & stretch

M+2 come at 4h30pm

BED AT 23h15 PM

SATURDAY, October 7th 2017

7h09 pm JOGGING from home: slow & steady
45 mins

M+2  leave after us, after supper

CAR TRIP TO QUÉBEC leave at 4h00PM  supper on the way at McDonald's

BED AT 10h30 PM at Bernard & Céline's

SUNDAY,  October 8th 2017

2h30 PM
45 mins with Céline, Bernard & Gabriel From their house..

BED AT 10h00 PM  at Bernard & Céline's

MONDAY,  October 9th 2017
Thanks Giving Monday

8h30 AM Mont Wright, Stoneham
2h45mins
with Céline, Bernard & Gabriel
 

Sentier du sommet.

18°C , no wind people mostly on the coming down. We finish just before the rain :)

Long way around blue, then around Mont Wright and down to Lean-to/view. Up around Mont Wright and down short blue.

2h00 PM car trip home  3h45mins   lots of incidents on Highway 20 slowing us down.

BED AT 10h30 PM

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