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SUNDAY,   November 12th 2017

8 x10 bdmt lunges

9h36 AM BUNS OF STEEL Group fitness with   Nathalie Archambault
54 mins / AveHR  95  59% / MaxHR  111 69 %  / 270 cals / 60 % fat / 0  mins InZone (75%+)
Nathalie says the class was less cardio than the last time but it still doesn't explain my HR monitor results. I was actually feeling great and doing all the exercises at max. Add lots of jumps and twist Juming Jacks

Aches & Pains : top of left foot after gym until about 4 pm. Advil helps.

2 x10 bdmt lunges

BED AT 10h30 PM

MONDAY,  November 13th 2017

5h00 PM off-program INSANITY  ~ Max Interval Circuit ~ HOME FITNESS with Shaun-T
I don't feel like going to the gym. / modify some exercises that are too difficult or ok for what I want to do.

replaced by  * 10 X 10 bdmt lunges

Insanity Max Interval Circuit: Most INTENSE circuit of the program. (60 minutes)
  Warm up
30 secs - Jog
30 secs - Jumping jacks arms straight up
30 secs - *123
30 secs - jump rope 2 feet side to side
30 secs - high knees with arms out
30 secs - swithc kicks (plyo alternating kicks)
30 secs - hit the floor (side to side touch the floor with alternating hand in the center)
30 secs - floor hops (from a push-up position jump feet from left to right)
30 secs each repeat*
15 secs each repeat*
5 mins Stretch
30 secs   **water break
45 secs / 15 rest - sprint then 4 plyo lunges
45 secs /15 rest - ski abs for 4, then 4 push-up jacks, then 4 in and out abs then 4 oblique push-ups (push-up with knee in)
45 secs / 15 rest - *power strikes (two low punches to one side then other)
45 secs / 15 rest - frog jumps (forward and back jumps)
30 secs **water break
45 secs each repeat no stopping*
30 secs **water break
45 secs each repeat no stopping*
60 secs - 2 360 degree football run turns then 4 cross jacks
30 secs **water break
45 secs / 15 rest - *4 hooks high, hooks low, then 4 high jump rope jumps
45 secs / 15 rest - high knee runs with oblique twists
45 secs / 15 rest - high low jab with squat (plyo squats)
45 secs / 15 rest - floor switch kicks
30 secs **water break
45 secs each repeat no stopping*
30 secs **water break
45 secs each repeat no stopping*
60 secs - 123 then jab (jump center then jab then go other way)*
30 secs **water break
45 secs / 15 rest - side suicide jumps (burpies but legs go to the side)
45 secs / 15 rest - plyo jacks with hooks
45 secs / 15 rest - full body drill (8 floor runs, 4 moving push-ups, wide floor run, stand up)
45 secs / 15 rest - plank punches (stay in plank and alternate raising one hand)
30 secs **water break
45 secs each repeat no stopping
30 secs **water break
45 secs each repeat no stopping
3 mins 15 secs Cool down

 

planned BED AT 10h00 PM

TUESDAY, November 14th 2017

7h20 PM BADMINTON   at ST-PIE / Play 'til 9h25 / we're 9 but 4 are begingers who don't play with us. Gaby and I play alot/practice singles at begining and end. in the middle we play with Luc, Matisse, and Sara, I don't sit out at all and am glad , but it is hard on the concentration.

BED AT 11h30

WEDNESDAY,  November 15th 2017
Very tired and sleepy all day.

7 x 10 bdmt easy lunges

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h35.
we're 12 / planned :  I have to think of Kenpo " Hook" when I serve, but I end up doing overhead serves!

BED AT 11h30 PM 

THURSDAY,  November 16th 2017

STRESS & STUFF : I think that "La rentrée est finalement terminée"..

BED AT 10h30 PM

FRIDAY,   November 17th 2017
STRESS & STUFF : Sleep all day!

20h45 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.   Basic footwork à la Jimmy Lin

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 /
2 S-Step /  Left-step / lunge FH / return / 
3 S-Step / L BH  / lunge / return / 
4*

S-Step / 2x Chassé / return /

5* S-Step / run (2-4x) return /
6** S-Step / run (2-4x) return /
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

BED AT 1h00 AM

PM and evening at  M+5

SUNDAY,   November 19th 2017

9h36 AM BUNS OF STEEL Group fitness with   Nathalie Archambault
I don't wear my HR monitor.. just don't feel like knowing. class goes well except for the "side-steps and burpees" song. but it's at the begining of the class, I'm not warmed up yet. / Talk with Isabelle (Softball girl) about her dauther Émilie.. I wish I could remember names..

6h00 PM 10 x10 bdmt lunges

BED AT 10h30 PM

MONDAY,  November 20th 2017

3h51 PM PRECOR  556i 15/90 intervals, and then cross-training 1
I feel good but slow, not very cardio but good.

60 mins

5h41 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
50 mins.. great class
6 exercise circuit.  & cardio tabata # I don't know why my stats aren't higher. 

 BED AT 10h30 PM

TUESDAY, November 21st 2017

7h20 PM BADMINTON   at ST-PIE / Play 'til 9h20 with Gaby / Luc, Guillaume, Matisse and Sara are there. I'm really feeling yesterday's WO.. and still have trouble moving back. but the rest is ok. not good, but ok.

BED AT 12h30 AM but slept an hour before supper

WEDNESDAY,  November 22nd 2017
another big day at work , sleep
an hour before supper, I'd sleep at noon, but don't want to take my contact lenses off.

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h40
we're 14 / Do overhand serves and bout 4/5 go over.. not dangerous, but over.

BED AT 11h30 PM 

THURSDAY,  November 23rd 2017

Easy Home WO
10x10 VB  toss-ups
for overhand services. I realize that I should be looking up when I start tossing the ball, and not AT the ball in my hand. for underhand services it doesn't matter much.
10x10 BDMT
S-Step / Left-step / lunge in various directions
10x10 VB OH dynamic service pull-overs with DB3 concentrate on looking UP, not easy with arthritis in the neck.

BED AT 10h30 PM

FRIDAY,   November 24th 2017
STRESS & STUFF : NOPE ! feel good

SHOPPING Sports Experts 39,99 $ instead of 79,99 $

Black Knight Airstream FX XL
Designed for:  Novices to advanced club players.
Frame: High Modulus Graphite and Graphite frame with Competition Grip
String: Lonfibre / String Tension: 18-22 lbs
Rigidity: Medium / AFW: 84 grams
Area: 362 sq.cm. / Overall length: 68 cm.

ASICS Gel-Rocket 8
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10x10 VB  toss-ups for overhand services.

19h45 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.   Basic footwork à la Jimmy Lin /
with Gaby!

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
2 S-Step /  Left-step / lunge FH / return
3 S-Step / L BH  / lunge / return  
4*

S-Step / 2x Chassé / return

5* S-Step / run (2-4x) return
6** S-Step / run (2-4x) return
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

BED AT 11h00 PM

SUNDAY,   November 26th 2017

9h36 AM BUNS OF STEEL Group fitness with   Nathalie Archambault
I don't wear my HR monitor.. just don't feel like knowing. class goes well , no burpees. / NA is very glad when I tell her that the Tae-boxe Virtual Class is horrible LOL  and I'm very glad to be able to say it to someone who understands :)

Easy Home WO
10x10 VB  toss-ups
for overhand services.
10x10 BDMT
S-Step / Left-step / lunge in various directions
3x10 VB OH dynamic service pull-overs with DB3
3x10 VB OH dynamic service pull-overs with DB5

BED AT 10h30 PM

tired, don't go to the gym.. BED AT 9h00 PM

TUESDAY, November 28th 2017

10x10 VB  toss-ups for overhand services. 

Dentist 1 carrie , have to go back on décember 14th

7h300 PM BADMINTON   at ST-PIE / Play 'til 9h30 with Gaby / Pleun, Guillaume, Matisse and Sara are there. and  Richard and his son and quite a few others.I'm sleepy a little but love my new Black Knight Airstream FX XL  raquet / was supposed to be the last evening, but it's extended to december 19th!

BED AT 12h30 AM but again slept an hour before supper

WEDNESDAY,  November 29th 2017

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h40
we're 14 / Do overhand serves most go over.. 1 is actually very good! there's hope.

BED AT 11h30 PM 

THURSDAY,  November 30th 2017
Flue shot after work at St-Pie. goes quickly and well.

YouTube

Analyzing the Standing Float Serve

"The hips lead the arm."

Easy Home WO non-consecutive training
10x10 VB service moves slowly
Day 1
10 x10 BDMT
S-Step / Left-step / lunge in various directions

BED AT 11h30 PM

FRIDAY,   December 1st 2017

10x10 VB  service moves slowly

14h00 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.   Basic footwork à la Jimmy Lin /

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
2 S-Step /  Left-step / lunge FH / return
3 S-Step / L BH  / lunge / return
4*

S-Step / 2x Chassé / return

5* S-Step / run (2-4x) return
6** S-Step / run (2-4x) return
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

BED AT 11h00 PM home early from CSVDC Bal Masqué

SATURDAY,    December 2nd 2017
Greich & Scaff : new contacts & Glasses in 2 weeks.

10x10 VB  service moves slowly  Day 3

7h30 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
 I'm tired and my PUs are lousy but it's still an honest 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 10h30 PM

SUNDAY,  December 3rd 2017

Easy Home WO non-consecutive training
10x10 VB  service moves smoothly and snap Day 4
10x10 BDMT
S-Step / Left-step / lunge in various directions
 

2h00 PM
Chez Manou & Marie-Lène :
Baby is comming.

 

BED AT 10h30 PM hardly sleep at all.

MONDAY,   December 4th 2017 
bad headache when I get up and until 10am
With Gaby Take R & D to school and go get them after. Visit Albi during the day.

Charléloi est un super beau prénom. 3kg900 / 54 cm.. at 22h50. 8 lbs10 oz / 21,5 "

10x10 VB  service moves  Day 5 smoothly and snap

BED AT 10h30 PM 

TUESDAY,   December 5th 2017
 With Gaby Take R & D to school and go get them after, shopping in-between

Canadian Tire

"Le bâton Tiger Tail est conçu pour l’auto-massage. Il aide à défaire les adhérences musculaires et à prévenir les spasmes et les crampes. Son revêtement est confortable et les poignées permettent d’appliquer une pression uniforme sur les muscles. Ses extrémités sont aplaties pour utiliser sur les points gachettes « trigger points »."

1x10 VB  service moves  Day 6 / really too busy

go see M-L and Charléloi & Manou at Centre Hospitalier Pierre-Le Gardeur. with Gaby, Rosa, Daniela.. lots of pictures. Mette M-L's parents who bring A & T.

BED AT 9h30 PM 

WEDNESDAY,   December 6th 2017
Alone with girls. The Tempo blew over during the night..

it takes me 20 mins to move it to make room for my car to pass.,

Take R & D to school and go home afterward 

10x10 VB  service moves Day 7

work in the afternoon.

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h40  LAST EVENING UNTIL 2018
we're
12 and I practice alot my OH serves AGAINST THE WALL before the evening  so with  this the Tempo adventure I'm quite tired .. say to myself " Je suis la fille qui a levé le Tempo".. to give myself energy  at the serves in the last 30 mins.. and it works ! LOL

BED AT 11h30 PM 

THURSDAY,   December 7th 2017

Easy Home WO non-consecutive training
10x10 VB  service moves with target to hit
5 x20 VB  toss-ups for overhand services. 

DIY equipement

Volleyball Overhand Serve Target

I was told by J-M père at volleyball that I don't quite extend my hitting arm enough and I totally agree since I ofthen hit the ball with my fingers.  So I set up this target. Just shut a door on a plumbing insulation cut in half lengthwise  and in half-round to fit between door and door frame. It's in the hallway so there is no furniture around and I can hit it each time I pass it as well as when I practice.

I don't have access to a volleyball court so I do what I can.

BED AT 11h00 PM

FRIDAY,   December 8th 2017

Easy Home WO non-consecutive training
10x10 VB  service moves with target to hit
5 x20 VB  toss-ups for overhand services. 
 

19h00 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.   Basic footwork à la Jimmy Lin /

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
2 S-Step /  Left-step / lunge FH / return
3 S-Step / L BH  / lunge / return
4*

S-Step / 2x Chassé / return

5* S-Step / run (2-4x) return  
6** S-Step / run (2-4x) return
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

BED AT 11h00 PM

SATURDAY,   December 9th 2017

Easy Home WO non-consecutive training
10x10 VB  service moves
with target to hit
5 x20 VB  toss-ups for overhand services. 

7h00 PM P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01 Chest & Back
About time that I did this WO again! But OUCH! I need to do it more often.

#01 Chest & Back
warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11

cool-down & stretch

BED AT 10h30 PM 

SUNDAY,    December 10th 2017

9h36 AM BUNS OF STEEL Group fitness with   Nathalie Archambault
I don't wear my HR monitor..  don't feel like knowing. 30 mins of cardi goes well  no burpees.

DIY equipement

Volleyball Overhand Serve  Toss Target

Almost every Service tutorial says that the "toss" is very important.. but I can,t practice it well in our 7' 10" high rooms so in an unfinished section of the basement we put a piece of accoustic ceiling to cover the nail ends that stick out and now I can Toss the ball up to 8' 3"..

I don't have access to a volleyball court so I do what I can.


Easy Home WO non-consecutive training
5x20 VB  toss-ups for overhand services.
5x20 VB  service moves with target to hit
5x10 Push-ups
10x10 BDMT
S-Step / Left-step / lunge in various directions
 

BED AT 10h30 PM

MONDAY,   December 11th 2017

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
2 Traverses  .
3 Power Squats
4

Dips 16" steps

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

Easy Home WO non-consecutive training
5x20 VB  toss-ups for overhand services. alternating with :
5x20 VB  service moves with target to hit
5x11 Push-ups  : 11-11-11 and 12-20-20 In Spartacus
10x10 BDMT
S-Step / Left-step / lunge in various directions

 BED AT 10h30 PM

TUESDAY, December 12th 2017

Easy Home WO non-consecutive training
5x12 Push-ups  :
12-12-12-12-12
5
x20 VB  toss-ups for overhand services. alternating with :
5x20 VB  service moves with target to hit

7h20 PM BADMINTON   at ST-PIE / Play 'til 9h25
We're only 4.. Pleun, Richard, Gaby and me. I play lousy.. I'm stiff. I don't know if it's from the PUs or th VB serving practice.. but it really wasn''t fun . I want to feel good at badminton. I'll have to change something in my routine./ on the bright side.. My VB serving practice has been going well and My hand is starting to "stiffen" when I hit the target..

BED AT 11h30

WEDNESDAY,   December 13th 2017

Easy Home WO non-consecutive training
5x20 VB  toss-ups for overhand services. alternating with :
5x20 VB  service moves with target to hit
5x13 Push-ups  : 13-13-13-13-13

 BED AT 9h00 PM

THURSDAY,   December 14th 2017

Easy Home WO non-consecutive training
5x14 Push-ups  : 14-14-14-14-14

5x20 VB  toss-ups for overhand services. alternating with :
5x20 VB  service moves with target to hit

 BED AT 10h30 PM

FRIDAY,   December 15th 2017

Easy Home WO non-consecutive training
5x15 Push-ups  : 15-15-15-15-15
5x20 VB  toss-ups for overhand services. alternating with :
5x20 VB  service moves with target to hit

5h09 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 11 Cardio X
I wanted to do Kenpo X but put the wrong DVD in the player so I just continued, I thought the Yoga was short (like a WU in Kenpo.. buy the time I realized it was longer I decided just to do the rest.. so it was about a 30 mins WO.

#11 CardioX
quick warm-up

Yoga
1- Sun Salutations (Vinyasas) 2 reps
2- Runner's Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior

Kenpo
6- Ball Kick — 20 each side
7- Hook/Uppercut / Side Kick — 15 each side
8- Front & Back Knuckles / Ball Kick / Back Kick
 — 15 each side
9- Jab / Cross / Hook / Uppercut — 25 each side
10- Three-Direction Kick — 18 each side

Plyo
11- Airborne Heisman — 30 sec
12- Swing Kick — 30 sec
13- Jump Shot  —30 sec
14- Tire — 30 sec
15- Wacky Jacks — 30 sec

repeat 11-12-13-14-15

Core Synergistics
16- Squat X-Press — 30 reps
17- Steam Engine — 50 reps
18- Dreya Roll — 60 sec
19- Squat Run — 30 sec each side
20- Superman / Banana — 60 sec

cool down & stretch

 BED AT 10h30 PM

SATURDAY,   December 16th 2017

Easy Home WO non-consecutive training
4x16 & 1xMax Push-ups  : 16-16-16-16 & 30 during 3rd cardio break of Kenpo below.
5x20 VB  toss-ups for overhand services. alternating with :
5x20 VB  service moves with target to hit

6h15 PM  P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 06 Kenpo X

#06 Kenpo X
saunders stretch cycle warm-up

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
13- Back Kick — 25 reps
14- Three-Direction Kick — 72 reps
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 DO PUSH-UPS INSTEAD

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 10h30 PM

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