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MONDAY,  January 22nd 2018

4h00 PM PRECOR 954i  jogging
30 mins
I have to  remember to charge my iPod, :  3,8 km / very difficult on the calves

5h00 CXWorx ~ GROUP FITNESS with   Simon V. my ABS are burning from yesterday..
30 mins..

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
50 mins.. good circuit, I wish I had written it down.

BED AT 9h00 PM

TUESDAY,   January 23rd 2018
No work because of Ice&Snow&Rain Day.

Reading and starting:

3 Strength Exercises For Individuals With Essential Tremor
The resistance training intervention involved three key exercises including bicep curls, wrist flexion, and wrist extension. All exercises were performed with dumbbells and all exercises were performed on both the most affected limb and the least affected limb (as essential tremor often impacts one limb more than the other).

8h25 AM Essential Tremor WO
Bicep curls : 3 x 10 DB12s
Wrist flexion : 3 x 10 DB12s
Wrist extension : 3 x 10 DB8s

7h00 PM  : Push-ups ( at 90° elbows )  FINAL PROGRESS TEST : 65

8h25 PM BADMINTON   at ST-PIE / 'til 10h00 without Gaby, because of his lower Back injury. & I chicken out because of the rain turning to ice..

BED AT 11h00 PM

WEDNESDAY,   January 24th 2018

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til  9h430
we're 15 / I play well and my OH serves ARE getting better.

BED AT 11h30 PM 

THURSDAY,  January 25th 2018
my 64th birthday.. countdown 1 year to retirement

Manou comes for afternoon and PM with Gabriel,  Vienner snitzel for supper love it, thanks Gaby.
 

BED AT 11h30 PM 

FRIDAY, January 26th 2018

8h00 AM Essential Tremor WO
Bicep curls : 3 x 10 DB12s
Wrist flexion : 3 x 10 DB12s
Wrist extension : 3 x 10 DB8s

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

Dips 16" steps

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

 BED AT 10h30 PM

SATURDAY,  January 27th 2018

6H45 PM BALLROOM DANCE PRACTICE - HOME WORKOUT
60 mins Mambo & Slow waltz

 

BED AT 11h30 PM 

SUNDAY,    January 28th 2018
PLANNED
At M's in PM for R's 9th birtday!

9h00 AM BUNS OF STEEL Group fitness with   Nathalie Archambault
VERY cardio.

10h00 AM ABDO SOLUTION Group fitness with   Audrey
30 mins

10h30 AM ACCENT SOUPLESSE Group fitness with   Audrey
30 mins

muscle aches all over and fever and dry cough instead / but Gaby goes to M's for R's birtday , bed all day

keep a list on the fridge door of what I take and when so that I don't take too much. or overlap what I shouldn't... Nyquil, Benylin, Tyélnol, Advil

planned BED AT 10h30 PM / bed all day

MONDAY  : on the SICK LIST / aches & pains all over and fever and dry cough, bed all day

TUESDAY : on the SICK LIST better but still have headache and tired.., bed all day

WEDNESDAY : at work but still on the SICK LIST.. less coughing and more sneezing and sniffles..
ALOT of co-workers got the same flu about the same time.. More sneezing less cough

THURSDAY  : on the SICK LIST / slight fever and  cough, bed all day

FRIDAY  : on the SICK LIST / fever breaks around noon but still have  cough

SATURDAY  : on the SICK LIST / Still feel bad and don't do anything all day

SUNDAY  : on the SICK LIST

MONDAY  : Go to work but it's very difficult.

TUESDAY : Still weak

WEDNESDAY, February 7th 2018
I'm still coughing and didn't sleep well.. but I am getting better. Not enough to go to Volleyball.. but I need to move.

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 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

Dips 16" steps  (50 secs/25 rest)

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

 BED AT 10h30 PM

THURSDAY,   February 8th 2018

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

7h30 PM Off- Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
It brings by my cough, and I feel fat.. but I'm on the right track.

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) Le Chien 2mins

BED AT 10h30 PM

FRIDAY,    February 9th 2018
D-80% !

SHOVELLING   ~ 30 mins

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

8h00 PM ABS non-consecutive Watching the Opening ceremonies of the Olympics
Crunches 25-25-50
Bicycle  25-25-50
Lower abs  A-Z
Russian Twists legs up 25-50-25

BED AT 10h30 PM

SATURDAY,   February 10th 2018

ACHES AND PAINS, still have bad bouts of couhging./ and left quand DOMS

10h15 AM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 02 Plyometrics
40%.. I should have chosen anoter WO, I don't want may cough to come back  and ruin my visit to M's. / but at least I did something

#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 11h30 PM

TUESDAY,  February 13th 2018

8h10 PM BADMINTON   at ST-PIE / Play 'til 9h45
We're 8.. Pleun, Luc, Richard, Gaby and me and 3 others.

BED AT 11h30

WEDNESDAY,   February 14th 2018

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til   9h30
we're 15 and it's fun.

BED AT 11h30 PM 

THURSDAY,   February 15th 2018

5h50 PM BUNS OF STEEL Group fitness with Audrey
Excellent, considering I've been sick, but I know I'll feel it tomorrow.

7h00 PM ABDO SOLUTION Group fitness with Audrey
30 mins I have ABS DOMS from I don't know where! coughing?

7h30 PM ACCENT SOUPLESSE Group fitness with Audrey
30 mins I 'm tired.

BED AT 10h30 PM

SUNDAY,  February 18th 2018
 

4h20 PM ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
Still coughing after the 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 

MONDAY,   February 19th 2018
Watch dance figure skating Olympics Vertue & Moir. wow!

4h00 PM PRECOR 576i  
60 mins
decided to do 60 mins elliptical instead of 30 jogging, but forgot there was CXworx before cardio Militaire and don't want a 3 mins pause.. so I did it all.

5h00 CXWorx ~ GROUP FITNESS with   Simon V.
30 mins..

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
50 mins.. individual workout..I'm dead by the end.. do back lunges & biceps instead of the 2 x 30 secs burpees.

BED AT 9h00 PM

TUESDAY,  February 20th 2018

8h10 PM BADMINTON   at ST-PIE / Play 'til 9h55
We're 6.. Pleun, Luc,  Gaby and me and 2 guys who play singles because they say they need the practice.. This is a different cardio then at the gym. need it.

BED AT 11h30

WEDNESDAY,   February 21st 2018

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til   9h40
we're 2 teams of 6 and one of 5, I play 3 games as extra on the team of 5 :)

BED AT 11h30 PM 

THURSDAY,   February 22nd 2018

5h50 PM BUNS OF STEEL Group fitness with Audrey
I feel better / starting next week, class will be cut in 2 . I don't like that.  but will still come.

7h00 PM ABDO SOLUTION Group fitness with Audrey
30 mins not easy

7h30 PM ACCENT SOUPLESSE Group fitness with Audrey
30 mins difficult

BED AT 10h30 PM

M+2 Friday evening

M+2 Saturday

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