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TUESDAY,  October 10th 2017

7h30 PM BADMINTON   at ST-PIE / Play 'til 9h15 'cause everyone is leaving, but it was an excellent start.The guys are nice. I remember some names.. Luc, Conrad... will have to learn them. / I also need to buy new tape to roll the handle of my racket and bdmt shuttles.. medium speed/300..

ACHES & PAINS  I wonder how it will be tomorrow!

BED AT 10h30 PM

WENESDAY,   October 11th 2017

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til 9h40.
Fun and I play my fair share.

ACHES & PAINS  all day just in the back of my right shoulder,, but more when I played volleyball.. I guess it's normal..

BED AT 10h30 PM 

THURSDAY,   October 12th 2017

SHOPPING SPORT EXPERT St-Hyacinthe

Badminton racquet Wilson Storm (banner picture) ( 75$ instead of 189$ )  I wasn't going to buy a racquet, but let myself get tempted by the price.

The Storm BLX from Wilson is an extra flexible badminton racket providing clean, crisp performance due to the High Tension Frame Engineering as well as ensuring less extreme frequencies and an amazing feel thanks to the BLX technology. The racket features a slim frame and shaft for greater speed and the Oval Drive Shaft Geometry for improved stability. Frame integrity and increased power are delivered by the Transmatic T-Joint, while quick response shots are guaranteed by the Thumb top Cap. The racket is head (Isometric) heavy balanced for extra power and supplied with a full length cover.  ( Too short! )

Court shoes ASICS GEL-DEDICATE 5  ( -30% ) Pink soles, I don't believe what the sales guy said, that they're as "non-slip" at the beige soles I know for indoor sports, but the price was right, / an extra pair of running shoes is never lost.

Shuttlecocks Yonex - M-300P white

have taping redonne on BlackKnight racquet with AC-078 competition grip. ( 7,99$ )
I actually like this grip better than the one on the new racquet, but I haven't played with the new racquet yet..

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" - With Zumba sticks as 1 lb DBs

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

Triceps TRX / DB8s / DB8s on back

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

BED AT 10h30 pm

FRIDAY, October 13th 2017

10h30 AM   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
13- Back Kick — 25 reps
 - Lunges
14- Three-Direction Kick — 8 reps
Lunges
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

 

BED AT 23h15 PM

SATURDAY,  October 14th 2017
happy bday Jimmic!

2h30 PM YOUTUBE Watch Badminton lessons
Could do a WO but decide it's better that I take a day off.

Five Speed Drills by Anna Rice ( with weight on balls of feet)
1) classic step on line L-R front; L-R back
2) twist : two feet hops : right-front-left-front
3) "mitraillette" rain
4) salsa- step front & back with same foot, mot the other foot a little
5) Riverdance co-ordination : touche heel front L; front R; back L; back R

Party for Patrick's 40th bday.

BED AT 11h30 PM

SUNDAY,   October 15th 2017

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 time, but I'm feeling that I went to bed a little late yesterday.

BED AT 10h30 PM

MONDAY,  October 16th 2017

ACHES & PAINS  early morning : very bad lower back pain. 2 Advils and go to work it's not as bad.. / PM bad back pain : take 2 Tylénols,  it goes away. GYM OK / late evening.. it's back.

4h11 PM PRECOR  576 cross-training 1
31 mins / AveHR  118  74% / MaxHR  132 83 %  / 247 cals / 45 % fat / 9  mins InZone (75%+)

5h00 PM BDMT SHADOW DRILLS  slow  footwork & mouvements in front of miror in group gym. ~20 mins.

5h40 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
47 mins / AveHR  126  79% / MaxHR  148 93%  / 421  cals / 40 % fat / 28 mins InZone (75%+)
6 exercise circuit.and after cardio..

BED AT 10h30 PM

TUESDAY,  October 17th 2017

7h30 PM BADMINTON   at ST-PIE / Play 'til 9h00 / we're not many and people come in couples.. / play a singles vs Nadia from Wednesday Volleyball. / I feel good but very disappointed because I don't like my new racquet :/

BED AT 3h00 AM! I think I drank a regular coffee instead of decaf at 10 pm!!

WEDNESDAY,   October 18th 2017
Take a nap after work, about an hour
Tell Gaby that I'd like it if he came to badminton.

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h35.
we're 15 and have fun,`a couple of people say they had fun :)

BED AT 11h00 PM with a dormex just to make sure.

THURSDAY,  October 19th 2017

8h15 PM 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
Very difficult, because I'm very tired.
 

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 10h00 PM
Gaby at VB Granby

FRIDAY, October 20th 2017

READING (Badminton)

COMMENT CHOISIR LA TENSION DE SON CORDAGE EXTRAITS

Quel est l'effet de la tension sur la performance?
De façon générale, plus la tension du cordage est grande, moins il aura de la puissance et plus il aura de contrôle et une meilleure sensation de frappe. Cependant, il ne faut pas s'arrêter à cette règle, car elle n'est pas toujours vraie. En vérité, cela dépend aussi du calibre du joueur. En effet, un joueur professionnel obtiendra plus de puissance avec un cordage tendu qu'avec un cordage mou. Cela s'explique en partie par le fait que le cordage plus tendu transférera l'énergie du joueur plus efficacement vers le volant, tandis que le cordage plus mou "absorbera" l'énergie du joueur pour générer sa propre puissance. Il existe donc une tension minimale (différente pour chaque joueur) à laquelle diminuer de tension résultera en une perte de puissance.

Comment savoir si j'utilise la bonne tension?
Le meilleur test pour déterminer si une tension est adéquate est de s'installer sur la ligne de fond de terrain et d'effectuer des dégagés avec un partenaire de jeu. Si vous devez mettre beaucoup d'effort pour envoyer le volant sur la ligne de fond de l'autre côté du filet ou si vous êtes incapable de le faire, alors vous devriez diminuer votre tension;  Si vous pouvez dégager sans effort sur la ligne de fond de l'autre côté du filet ou si vous envoyez le volant plus loin, alors vous devriez augmenter votre tension.  Dans le même esprit, si vous pouvez dégager confortablement mais sans avoir à vous soucier de mettre le volant à l'extérieur, votre tension est probablement appropriée.

Hommes intermédiaire / Volants de nylon : 20-22 lbs
Femmes intermédiaire / Volant de nylon 18-19 lbs

 

1h30 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
13- Back Kick — 25 reps
 - Lunges
14- Three-Direction Kick — 8 reps
Lunges
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

BED AT 10h00 PM

SUNDAY,   October 22nd 2017

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%+)
New class. No steps, no burpees, but all good.

DIET : Start eating less fruit.. maybe it's too much Fructose that made me sick yesterday after eating too many Grapes. Change from eating red apples oranges to Granny Smiths and  dried  cranberries and avocados.

BED AT 10h30 PM

MONDAY,  October 23rd 2017

3h58 PM PRECOR  556i cross-training 1
60 mins / AveHR  148  84% / MaxHR  134 93 %  / 577 cals / 30 % fat / 51  mins InZone (75%+)

5h41 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
45 mins / AveHR  118  74% / MaxHR  132 83%  / 358  cals / 45 % fat / 16 mins InZone (75%+)
6 exercise circuit.  & after weights..

BED AT 10h30 PM

TUESDAY,  October 24th 2017

7h20 PM BADMINTON   at ST-PIE / Play 'til 9h20 / Gaby plays quite well for someone who hasn't played since high-school and we have fun. names to remember.. Pleu, Guillaume, Julie

BED AT 10h30

WEDNESDAY,   October 25th 2017

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h35.
we're 15
and the teams are un even but both win by alot at times.. bizarre..last ½ hour is more like just endurance for me.

BED AT 11h00 PM winter tires and oil change tomorrow morning

THURSDAY,  October 26th 2017

planned but not sure I'll be up to it.

8h15 PM P90X3  HOME FITNESS with Tony Horton — off-program Eccentric Upper ~ 30 mins 
NOT TODAY :( TOO TIRED

BED AT 10h00 PM
Gaby at VB Granby

FRIDAY,  October 27th 2017

1h15 PM BDMT Strength & conditionning by Walter Clayton  YOUTUBE FITNESS —  ~ 1h15mins !!
Always do something plyo after a strength exercise. / rest to recuperate between sets.


 

BDMT Strength & Conditionning
1) Wide stance concentric squats 3x6 - DB20s
2) Staggered Squats 3x6 - DB20s
3) Box jumps 3x10 - 14"
4) jump down from box & up high 3x10 - 6"
5) lunge with olympic bar 3x6 - DB20s
6) Mary Katherines Plyo 3x10
7)  Side & diag.  lunge with foot pointing in direction of lunge 3x10
8) 3 Stage lunge with bar wgt on back 3x10 - DB20
9 ) Cable lunges 3x10  brown elastic
10 Lunge with rotation (medicine ball) 3x6 / med ball 6 lbs
11) Hop and hold 1 foot forward 3x10  - ie  P90x3 - Agility
12)  Hop and hold 1 foot forward & catch med ball
bands :
13 ) medial rotation  elbow at waist 3x12  brown elastic
14) Triceps extensions 3x12 DB20 ( 2 hands but mostly R)
15) Frontal arm extension - straight arm 3x10  orange elastic
16) Lateral arm extension 3x10  orange elastic
17) lying overhead pull over DB or med ball 3x12  DB20
18 ) Slam ball (for plyo after wgts) 6 lbs med ball on bed.** I have to find something else to do it on!


DIET : 143 lbs

BED AT 10h30 PM

SUNDAY,   October 29th 2017

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%+)
2nd week of  class. No steps, no burpees, but all good.

I'm sooo glad that I have a day off tomorrow.

BED AT 10h30 PM

MONDAY,  October 30th 2017
vacation day from work... sewing stuff for the house

3h58 PM PRECOR  576i cross-training 1
intervals : 15/90 - 1min-2mins - cross-country
more intense than last week but ***my HR monitor is off so I'll leave last week's stats :

60 mins /*** AveHR  148  84% / MaxHR  134 93 %  / 577 cals / 30 % fat / 51  mins InZone (75%+)

5h41 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
***45 mins / AveHR  118  74% / MaxHR  132 83%  / 358  cals / 45 % fat / 16 mins InZone (75%+)
6 exercise circuit.  & cardio tabata and abs

BED AT 10h30 PM

TUESDAY, October 31st 2017
Quiet halloween..

7h30 PM BADMINTON   at ST-PIE / Play 'til 9h25 / we're only four (because of Halloween).. Pleun, young guy , Gaby & I. play Doubles and singles.. I feel good. I play again with my new racket.. It might be ok..

BED AT 11h30

WEDNESDAY,  November 1st 2017
very bad day at work .. but chatting with my son puts what/who is important back in line :)

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h35.
we're 14
and play well.

BED AT 11h30 PM 

THURSDAY,  November 2nd 2017
Better day at work.
Aches & Pains.. nope, but bad diahrrea

BED AT 12h00 PM Gaby at VB Granby

FRIDAY,   November 3rd 2017

10 x 10  bdmt   lunges WEEK 1

2h15 PM BDMT Strength & conditionning by Walter Clayton  YOUTUBE FITNESS —  ~ 60mins  (last time 75 mins so I cut some. but did more lunges before and during.

 

BDMT Strength & Conditionning
1) Wide stance concentric squats 3x6 - DB20s
2) Staggered Squats 3x6 - DB20s
3) Box jumps 10 - 12" with weighted vest
4) jump down from box & up high 3x10 - 8" with weighted vest
5) lunge with weighted vest 3x6
6) Mary Katherines Plyo 3x10 weighted vest
7)  Side & diag.  lunge with foot pointing in direction of lunge 3x10
8) 3 Stage lunge with bar wgt on back 3x10 - DB20
9 ) Cable lunges 3x10  brown elastic
10 Lunge with rotation (medicine ball) 3x6 / med ball 6 lbs
11) Hop and hold 1 foot forward 3x10  - ie  P90x3 - Agility
12)  Hop and hold 1 foot forward & catch med ball
bands :
13 ) medial rotation  elbow at waist 3x10  brown elastic
14) Triceps extensions 3x8 DB20 Right had, but assissted
15) Frontal arm extension - straight arm 210  orange elastic
16) Lateral arm extension 1x10  orange elastic
17) lying overhead pull over DB or med ball 3x8  DB12s
18 ) Slam ball (for plyo after wgts) 6 lbs med ball on bed.** I have to find something else to do it on!


DIET : 146 lbs
BED AT 10h30 PM

10x10   bdmt  lunges

SUNDAY,   November 5th 2017

9h32 AM BUNS OF STEEL Group fitness with  Roxanne
51 mins / AveHR  122  76% / MaxHR  144 90 %  /433 cals / 40 % fat / 25  mins InZone (75%+)
Real "fesses de fer" lunges, squats and more lunges and squats.

2h00 PM BALLROOM DANCE PRACTICE   at HOME
With Gabriel. 50 mins  Chacha,  Triple Swing, Merengue, Samba, Rumba all goes well

10 x 10  bdmt   lunges

BED AT 10h30 PM

MONDAY,  November 6th 2017

3h51 PM PRECOR  576i cross-training 1
I feel good but slow, not very cardio but good.

60 mins / AveHR  117  73% / MaxHR  133 83 %  / 481 cals / 45 % fat / 17  mins InZone (75%+)

10x10  bdmt  lunges

5h41 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
38 mins / AveHR  109  68% / MaxHR  125 78%  / 267  cals / 55 % fat / 0 mins InZone (75%+)
6 exercise circuit.  & cardio tabata # I don't know why my stats aren't higher. 

BED AT 9h30 PM

TUESDAY, November 7th 2017

7h30 PM BADMINTON   at ST-PIE / Play 'til 9h?? / we're

BED AT 11h30

WEDNESDAY,  November 8th 2017

10 x 10 bdmt easy lunges

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h35.
we're 13 and I believe I played my best this year. Decided to serve on the side since my underhand serves were still real bad from my nerve damage.. and I told JM that I'll get them before X-mas.

BED AT 11h30 PM 

THURSDAY,  November 9th 2017

10 x 10 S-Step, L,  R_lunges / all over

BED AT 10h30 PM Gaby at VB Granby

FRIDAY,  November 10th 2017

10x10   bdmt  lunges WEEK 2

1h30 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
13- Back Kick — 25 reps
 - Lunges
14- Three-Direction Kick — 8 reps
Lunges
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

FUTUR VIEWING

MSeeley on badmintoncentral.com 2009

For details on footwork, I recommend videos. Peter Rasmussen has a good series of videos but its difficult to find these days. He also does a very good "footwork drill" that shows the perfect footwork (even though its only one step). Zhao Jianhua and Xiao Jie did an excellent series of coaching videos some of which focus on footwork. Jimmy Lin has some videos on footwork. Kowi Chandra has some excellent videos on footwork.

BED AT 9h15 PM

SATURDAY,   November 11th 2017

2h15 PM HOMEFITNESS - BDMT WORKOUT 1 ~ SPARTACUS style
 Xoom as timer with SPARTACUS APP.  . routine on PAPER, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.  today : Basic footwork à la Jimmy Lin
first time.. it's fun, and alot like fencing.

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
           
*to forehand and backhand / ** to front court and back court
1* S-Step / Left-step / lunge / S-Step
2 S-Step /  Left-step / lunge FH / return /  S-Step
3 S-Step / L BH  / lunge / return /  S-Step
4*

S-Step / 2x Chassé / return / S-Step

5* S-Step / run (2-4x) return /S-Step 
6** S-Step / run (2-4x) return /S-Step 
7 S-Step / Shuffle to FH BC / Scissor Jump
8 S-Step / Shuffle to FH BC / Block Jump  
9 Front Court FH and BH with S-Steps, Shuffles, Runs
10* S-Step, run back or shuffle back, Block or Scissor Jump

 

5h30 PM  10 x10  bdmt  lunges

BED AT 11h00 PM,

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