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SUNDAY, June 24th 2018
Neither Gaby nor I sleep well. Always excited/nervous about first hike of the year.

Sentiers des Crκtes Parc du Mont Orford / Sentiers de l'Estrie

WEIGHT OF PACSAC
: 17 lbs including 3½ liters of water.. just right
WEATHER : 14-20 c  with just a little sprinkle as we start and alot of fog in the morning but it clears up for the route back.
DENIVELATION  up 550 m / down 100 m / up 125 m / down 50 m / up 130 m / Then the same route back (something like that)
TOTAL LENGTH  18 km

2018: Start 8h00 AM finish 5 PM including 3 breaks.. 20 mins / 10 mins / 10 mins. ( 9 hours total)
no aches nore pains doing the hike.. knees, quads, shoulder ALL go well!

2014 : start 9h58 AM / end Late because of bad right knee at the end 7h30 PM ( 9½ hours total)
2009
: start 9h18 AM / end at 4h48 PM ( 8 hours 10 mins total )
2008 :
start 9h20 AM / end at 5h00 PM ( 7 hours 40 mins total )

What we don't know.. is how much the trail route has changed since 2008.. we've heard rumors but haven't checked the facts.

2018

2018 : We are slow.. compared to 2009..
Banner (Gaby's comment)  : things change.. from the cairns to the signs bolted in the rock.. I also notice the width of the path and our speed.

2008

2009 Gaby falls and breaks his hiking stick. I fall and hurt myself all over. maybe we were going too fast?

2006

2006Avec Ιric et Sylvie Chamba

BED AT 6h30 PM !!! have  some catching-up to do  from last night

MONDAY,  June 25th 2018

Sixth week of P90X

P90X  Classic Program week 6 started May 21st 2018
Monday Back & Biceps / Plyometrics CardioX is enough for me today
Tuesday Legs & Back / Ab Ripper
Wednesday Cardio / CXWorks / Cardio Militaire at gym
Thursday Yoga
Friday Chest, Shoulders & Triceps / Ab Ripper / Cardio Militaire at gym
Saturday Kenpo X / Ab Ripper  or  HIKE?
Sunday Stretch

4h00PM P90X  ~ HOME FITNESS with Tony Horton —    # 10 Back & Biceps
with Gaby
#10 Back & Biceps
warm up & stretch

for me : 12-15 reps each

1- Wide Front Pull-Up
2- Lawnmower
3- Twenty-One
4- One-Arm Cross-Body Curl
5- Switch grip Pull-Up
6- Elbow-out Lawnmower
7- Standing Bicep Curl
8- One-Arm Concentraion Curl
9- Corn Cob Pull-Up
10- Reverse Grip Bent-Over Row
11- Open-Arm Curl
12- Static-Arm Curl

ballistic stretch / water break — 60 sec

13- Towel Pull-Up
14- Congdon Locomotive
15- Crouching Cohen Curl
16- One-Arm Corkscrew Curl
17- Chin-Up
18- Seated Bent-Over Back Fly
19- Curl Up/ Hammer Down
20- Hammer Curl
21- Max Rep Pull-Up
22- Superman
23- In-Out Hamer Curls
24- Strip-Set Curl

ballistic stretch

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
Start buy my right quads are really acting up, and with yesterday's hike, I decide to change the plan.

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —    # 11 Cardio X
41
mins+ cool down Haven't done this for a very long time. for today, just what I need,.
.

#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

TUESDAY, June 26th 2018

7h00 PM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
Feeling much better than yesterday.

#05 Legs & Back
warm up & stretch

1- Balance Lunge — 25 each leg
2- Calf Raise Squat
— 25
3- Reverse Grip Chin-Up
— 43 sec
4- Super Skater
— 25 each side
5- Wall Squat
—  90 sec
6- Wide Front Pull-Up
— 45 sec
7- Step Back Lunge
— 15 each side
8- Alternating Side Lunge
— 24 reps
9- Closed Grip Overhand Pull-Up
— 45 sec
10- Single-Leg Wall Squat
— 60 sec
11- Deadlift Squat
— 20 each leg
12- Switch Grip Pull-up
— 60 sec

ballistic stretch / water break — 60 sec

13- Three-Way Lunge — 30 reps
14- Sneaky Lunge
— 20 reps
15- Reverse Grip Chin-Up
— 30 sec
16- Chair Salutations
— 2x 30 sec
17- Toe-Roll ISO Lunge
— 20 each side
18- Wide Front Pull-Up
— 30 sec
19- Groucho Walk
— 45 sec
20- Calf Raises
— 75 reps
21- Closed Grip Overhand Pull-Up
— 30 sec
22- 80/20 Siebers-Speed Squat
— 30 each side
23- Switch Grip Pull-Up
— 60 sec

cool down & stretch

 

BED AT 10h00 PM 

WEDNESDAY,  June 27th 2018

4h00 PM PRECOR  954i Treadmill
Do the Ross submaximal VO2 test.. mine seems to be 30,2

5h00 CXWorx ~ GROUP FITNESS with  Simon V.
30 mins..class will change in July.

LESMILLS CXWORX™ is set to 6 musical tracks. It starts with a complete warm-up and then on to planks, crunches, and functional exercises to strenghten the torso, gluteus, obliques, back, and to improve your balance.

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
50 mins..4 cardio exercises 3 times / 4 weights exercises 3 times / 1 bonus round.

BED AT 9h30 PM

THURSDAY, June 28th 2018

6h30 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
Try doing it barefoot, I don't like not having my metatarsal pad for my left foot./ starts off well, I can bend more since I don't have about 1'' shoes under me, but our new mats are too soft for balance. Also, I think that I didn't eat well and only really do to about #5, try to stick with it 'til #9 but I stop. I think it's better that I rest when I need it so bad. I've been giving it my all since last Sunday's hike.. and I think I over did it. /I'll try to keep Cardio Militaire on Mondays, not before Yoga, or change my yoga days.

#04 Yoga This is too much for me today..

A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun Salutations). 45 mins
1- Runner's Pose
2- Crescent Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
6- Triangle Pose
7- Twisting Triangle
8- Chair To Twisting Chair
9- Right-Angle Pose To Extended Right-Angle Pose & Grab
10- Prayer Twist From Runner's Pose to Side  Arm Balance
11- Warrior Three to Standing Splits
12- Half Moon To Twisting Half Moon

B) Balance Postures
13- Tree — 90 sec
14- Royal Dancer — 90 sec
15- Standing Leg Extension — 30 sec

C) Floor Work
16- Crane ( Pre-Handstand) — 60 sec
17- Seated Spinal Stretch — 5 breaths
18- Cat Stretch — 9 reps

19- Frog —60 sec
20- Bridge or Wheel — 5 breaths
21- Plough Into Shoulder Stand With Leg Variations Into Plough
22- Table — 5 breaths
23- Cobbler Pose — 60 sec
24- One-Legged Hamstring Stretch Into Two-Legged Hamstring Stretch

D) The Yoga Belly 7
25- Touch The Sky — 30 sec
26- Boat — 30 sec
27- Half Boat — 30 sec each side
28- Scissor — 30 sec each side
29- Torso Twist Hold — 30 sec each side
30- Deep Torso Twist Hold — 30 sec each side
31- Touch The Sky — 60 sec

E) Final Stuff
32- Side Twist
33- Glute Stretch
34- Happy Baby
35- Child's Pose
36- Shavasana ( Corpse Pose)
37- Fetal Pose
38- Lotus (Meditation Pose)

BED AT 10h00 PM

FRIDAY, June 29th 2018

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan

9h00 AM   P90X  ~ HOME FITNESS with Tony Horton —   #09 Chest, Shoulders & Triceps
Still have some packing to do.. and I actully forget that I was supposted to do Ab Ripper X.. just remember at about when Gaby comes home from working this morning. but with CXWorx I think I do enough core./ Still not feeling great but a little better than yesterday. my left Deltoξd has a knot  ( middle/outside) when I do PUs.

#09 Chest, Shoulders & Triceps
warm up & stretch

1- Slow-Motion 3-in-1 Push-Up — 12 reps
2- In & Out Shoulder Fly — 16 reps
3- Chair Dip — 30 sec
4- Plange Push-Up
5- Pike Press
6- Side Tri-Rise
7- Floor Fly
8- Scarecrow
9- Overhead Triceps Extension
10- Two-Twitch Speed Push-Up
11- Y-Press
12- Lying Triceps Extension

ballistic stretch

13- Side-To-Side Push-Up
14- Pour Fly
15- Side-Leaning Triceps Extension
16- One-Arm Push-up
17- Weighted Circle — 40 reps
18- Throw The Bomb
19- Clap or Plyo Push-Up
20- Slow-Mo Throw
21- Front-To-Back Triceps Extension
22- One-Arm Balance Push-Up
23- Fly-Row-Press
24- Dumbell Cross-Body Blows

cool-down & stretch

 

CAR TRIP to Connay, NH

departure : 2h00 PM / 20 mins wait at the border / 3h20 mins drive
White Mountains Hostel  Talk with a young couple who did Washington today.. Tuckerman Ravine is closed because there is still snow. They did Lion's Head.

Supper at Friendly's at North Conway.

BED AT 9h30 PM at White Mountains Hostel, Conway/ Bunks #3

 

SATURDAY,  June 30th 2018
20mins drive to Trail Head.

WHITEFACE, NH.   WHITE MOUNTAINS  47 / 48,  NE103 / 115
With Gabriel , Downes Brook Trail up and down.
HIKING  start 7h00 am Finish at 3h35 pm (20 mins lunch) (8h35 mins total)
18 km
very regular grade all the way, mostly in the shade 'til the top,
TEMP :
22°C -> 28°
 cloudy am then sunny / always humid and lots of mosquitos and orther bugs
water 3 liters /

We didn't meet a single hiker on the Downes Brook Trail all day, and it was clearly not well travelled. Had sort of an ADKish feeling. At the holstel there was a guy meeting others to come from the other side, as was a couple on top.

 2 x 10 river crossings!  I'm glad we decided NOT to do it last week when there were 3 days of heavy rain.. the trail rocks would have been even more slippery and the river crossing would have been undoable, and even today, just one storm would have changed the game completely, since alot of streams go into the Downes Brook.

CAR TRIP home

BED AT 10h00 PM

SUNDAY, July 1st 2018

2h15 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
57 mins+ with Gaby

#07 Stretch

1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths

18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch

14h40 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
It's too hot even with the aircondionning on :(

BED AT 9h30 PM 

MONDAY,  July 2nd 2018
Canada Day Holiday - M+3, then M+2 for the night

Seventh week of P90X

P90X  Classic Program week 7 started May 21st 2018
Monday Cardio / CXWorks / Cardio Militaire at gym
Tuesday Legs & Back / Ab Ripper
Wednesday Back & Biceps / Plyometrics
Thursday Yoga
Friday Chest, Shoulders & Triceps / Ab Ripper / Cardio Militaire at gym
Saturday Kenpo X / Ab Ripper  or  HIKE?
Sunday Stretch


Watch Soccer Russian 2018 with Gaby & Manou, the girls & C are here as well. Japan vs Belgium B wins at 93mins30 secs! 3-2. leave late for gym so I don't have a break before CXWorX, but it's ok.

4h20 PM PRECOR  EFX 576i
30 mins cross-country 1 min/ 2 mins intervals.

5h00 CXWorx ~ GROUP FITNESS with  Simon V.
30 mins..class will change
next week, / we're only 3

LESMILLS CXWORX™ is set to 6 musical tracks. It starts with a complete warm-up and then on to planks, crunches, and functional exercises to strenghten the torso, gluteus, obliques, back, and to improve your balance.

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
50 mins..going well.. most of the time. We're 5.. give a copy of hundredpushups program to Doris. she's glad.

BED AT 10h30 PM

TUESDAY, July 3rd 2018
M+2 go to La Cabosse d'Or and Mt St-Hilaire. ,

7h00 PM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
With Gaby

#05 Legs & Back
warm up & stretch

1- Balance Lunge — 25 each leg
2- Calf Raise Squat
— 25
3- Reverse Grip Chin-Up
— 43 sec
4- Super Skater
— 25 each side
5- Wall Squat
—  90 sec
6- Wide Front Pull-Up
— 55 sec
7- Step Back Lunge
— 15 each side
8- Alternating Side Lunge
— 24 reps
9- Closed Grip Overhand Pull-Up
— 45 sec
10- Single-Leg Wall Squat
— 60 sec
11- Deadlift Squat
— 20 each leg
12- Switch Grip Pull-up
— 60 sec

ballistic stretch / water break — 60 sec

13- Three-Way Lunge — 30 reps
14- Sneaky Lunge
— 20 reps
15- Reverse Grip Chin-Up
— 39 sec
16- Chair Salutations
— 2x 30 sec
17- Toe-Roll ISO Lunge
— 20 each side
18- Wide Front Pull-Up
— 42 sec
19- Groucho Walk
— 45 sec
20- Calf Raises
— 75 reps
21- Closed Grip Overhand Pull-Up
— 34 sec
22- 80/20 Siebers-Speed Squat
— 30 each side
23- Switch Grip Pull-Up
— 60 sec

cool down & stretch

BED AT 9h30 PM  but get up later and don't sleep well.

WEDNESDAY, July 4th 2018

6h30PM P90X  ~ HOME FITNESS with Tony Horton —    # 10 Back & Biceps
Gaby needs to not-work-out for 2 days before a certain blood test.
 
#10 Back & Biceps
warm up & stretch

for me : 12-15 reps each

1- Wide Front Pull-Up
2- Lawnmower
3- Twenty-One
4- One-Arm Cross-Body Curl
5- Switch grip Pull-Up
6- Elbow-out Lawnmower
7- Standing Bicep Curl
8- One-Arm Concentraion Curl
9- Corn Cob Pull-Up
10- Reverse Grip Bent-Over Row
11- Open-Arm Curl
12- Static-Arm Curl

ballistic stretch / water break — 60 sec

13- Towel Pull-Up
14- Congdon Locomotive
15- Crouching Cohen Curl
16- One-Arm Corkscrew Curl
17- Chin-Up
18- Seated Bent-Over Back Fly
19- Curl Up/ Hammer Down
20- Hammer Curl
21- Max Rep Pull-Up
22- Superman
23- In-Out Hamer Curls
24- Strip-Set Curl

ballistic stretch

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —   # 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, July 5th 2018

6h30 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
Tr

#04 Yoga

A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun Salutations). 45 mins
1- Runner's Pose
2- Crescent Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
6- Triangle Pose
7- Twisting Triangle
8- Chair To Twisting Chair
9- Right-Angle Pose To Extended Right-Angle Pose & Grab
10- Prayer Twist From Runner's Pose to Side  Arm Balance
11- Warrior Three to Standing Splits
12- Half Moon To Twisting Half Moon

B) Balance Postures
13- Tree — 90 sec
14- Royal Dancer — 90 sec
15- Standing Leg Extension — 30 sec

C) Floor Work
16- Crane ( Pre-Handstand) — 60 sec
17- Seated Spinal Stretch — 5 breaths
18- Cat Stretch — 9 reps

19- Frog —60 sec
20- Bridge or Wheel — 5 breaths
21- Plough Into Shoulder Stand With Leg Variations Into Plough
22- Table — 5 breaths

23- Cobbler Pose — 60 sec
24- One-Legged Hamstring Stretch Into Two-Legged Hamstring Stretch

D) The Yoga Belly 7
25- Touch The Sky — 30 sec
26- Boat — 30 sec
27- Half Boat — 30 sec each side
28- Scissor — 30 sec each side
29- Torso Twist Hold — 30 sec each side
30- Deep Torso Twist Hold — 30 sec each side
31- Touch The Sky — 60 sec

E) Final Stuff
32- Side Twist
33- Glute Stretch
34- Happy Baby
35- Child's Pose
36- Shavasana ( Corpse Pose)
37- Fetal Pose
38- Lotus (Meditation Pose)

BED AT 9h00 PM

FRIDAY, July 6th 2018

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
Main course :  Two different 10 mins AMRAPs -3 exercises each. Goes quite well.
In another exercise.. "escaliers" where we have to do 1-2-3 etc times the same exercise to 10, I suggest that we stop when 3 have finished, not just when the 1st one finished.. every one appreciates the suggestion and I feel very good about that. : ) It's really another atmosphere than at work.

2h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
Without the DVD.. and taking time between the exercises. While watching Soccer : Brazil vs Belgium who wins 2-1

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle
— 25 forwards, 25 backwards
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
I do A-Z
7- Pulse-up
8- Roll-Up/V-Up Combo
 I do V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
DB8

stretch

7h00 PM   P90X  ~ HOME FITNESS with Tony Horton —   #09 Chest, Shoulders & Triceps
With Gaby who does Ab Ripper right after. Maybe the trick to doing it AFTER is to let the DVD start it, that way there is just a short time, not enought to really cool down. / I still have to modify alot of the PU exercises..

#09 Chest, Shoulders & Triceps
warm up & stretch

1- Slow-Motion 3-in-1 Push-Up — 12 reps
2- In & Out Shoulder Fly — 16 reps
3- Chair Dip — 30 sec
4- Plange Push-Up
5- Pike Press
6- Side Tri-Rise
7- Floor Fly
8- Scarecrow
9- Overhead Triceps Extension
10- Two-Twitch Speed Push-Up
11- Y-Press
12- Lying Triceps Extension

ballistic stretch

13- Side-To-Side Push-Up
14- Pour Fly
15- Side-Leaning Triceps Extension
16- One-Arm Push-up
17- Weighted Circle — 40 reps
18- Throw The Bomb
19- Clap or Plyo Push-Up
20- Slow-Mo Throw
21- Front-To-Back Triceps Extension
22- One-Arm Balance Push-Up
23- Fly-Row-Press
24- Dumbell Cross-Body Blows

cool-down & stretch

BED AT 10h00 PM

SATURDAY,  July 7th 2018

5h10 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
Feeling yesterday's WOs so I just jog during the cardio breaks.

#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 — 24 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

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
224 reps

cardio break — 60 sec

cool-down & stretch

6h20 PM P90X  ~ HOME FITNESS with Tony Horton —  # 12 Ab Ripper X
Since I don't always do the Ab Ripper X all in one shot, I at least need "some" endurance abs..

Amιlie's "Ronde de boxe" abs   4 exercises, 15 secs each, 3 times
1) demi redressement assis au centre,
2) ciseaux ΰ la verticale
3) jambes ΰ 90 degrιs mais on va sur les cτtιs en alternance et
4) petite poussιe au centre.

BED AT 8h00 PM

SUNDAY, July 8th 2018

7h15 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
57 mins+ with Gaby , I change some of the exercises I don't really need to foam rolling that I DO need, and don't do some that hurt too much.

#07 Stretch

1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths

18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Lo
w Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch


BED AT 10h30 PM 

MONDAY,  July 9th 2018
Happy birthday big brother !

Eighth week of P90X "week off"
2018-07-11 switch some things around because of something that came up for Saturday in Ste-M.

P90X  Classic Program week 8 started May 21st 2018
Monday Cardio / CXWorks / Cardio Militaire at gym  instead of Yoga
Tuesday Core Synergistics
Wednesday Kenpo X
Thursday Stretch — Yoga X
Friday Cardio Militaire at gym  / Core Synergistics    — Stretch
Saturday Yoga X  —   Core Synergistics
Sunday Stretch

4h00 PM PRECOR  954i Treadmill
45 mins Starting with 20 mins fit-test  walk, and then 6,5 km/h  jog.

5h00 CXWorx ~ GROUP FITNESS with  Simon V.
30 mins..Finally a new WO.

LESMILLS CXWORX™ is set to 6 musical tracks. It starts with a complete warm-up and then on to planks, crunches, and functional exercises to strenghten the torso, gluteus, obliques, back, and to improve your balance.

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
50 mins.. Very difficult. / learn to put pinky finger UP during back flies. Helps my left shoulder alot.

Take car to the garage for fender that I scratched on Tempo this winter.

BED AT 10h30 PM

TUESDAY,  July 10th 2018

7h31 PM P90X  ~ HOME FITNESS with Tony Horton —  # 08 Core Synergistics
52
mins+ cool down  / with Gaby /

#08 Core Synergistics
warm up & stretch

1- Stacked foot / staggered hands Push-up
2- Banana Roll — 2 reps
3- Leaning Crescent Lunges — 24 reps
4- Squat Run — 60 sec
5- Sphinx Push-Up
6- Bow to Boat — 5 reps
7- Low Lateral Skaters — 20 reps
8- Lunge & Reach —120 sec

ballistic stretch / water break — 45 sec

9- Prison Cell Push-Up — 8 reps
10- Side Hip Raise — 30-40 reps
11- Squat X-Press — 30 reps
12- Plank to Chaturanga Run — 60 sec
13- Walking Push-Up — 4 reps each way
14- Superman Banana — 60 sec
15- Lunge Kickback Curl Press — 20 reps
16- Towel Hoppers — 60 sec
17- Ballistic Stretch — 45 sec
18- Reach High & Under Push-Ups — max
19- Steam Engine — 50 reps
20- Dreya Roll

bonus round
21- Plank to Chaturanga Iso — 60 sec
22- Halfback — 60 sec
23- Table Dip Leg Raise — 60 sec

cool-down & stretch

BED AT 10h30 PM 

WEDNESDAY,  July 11th 2018

8h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
with Gaby. I thought I'd be tired starting this late, but I really feel good.

#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 — 24 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

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
 I do high knee pull downs

cardio break — 60 sec

cool-down & stretch

planned BED AT 10h30 PM

THURSDAY, July 12th 2018

1h15 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
With Gaby who does it very well, But I have alot of trouble, feel like throwing up and have a bad lower back pain.

#04 Yoga

A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun Salutations). 45 mins
1- Runner's Pose
2- Crescent Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
6- Triangle Pose
7- Twisting Triangle
8- Chair To Twisting Chair
9- Right-Angle Pose To Extended Right-Angle Pose & Grab
10- Prayer Twist From Runner's Pose to Side  Arm Balance
11- Warrior Three to Standing Splits
12- Half Moon To Twisting Half Moon

B) Balance Postures
13- Tree — 90 sec
14- Royal Dancer — 90 sec
15- Standing Leg Extension — 30 sec

C) Floor Work
16- Crane ( Pre-Handstand) — 60 sec
17- Seated Spinal Stretch — 5 breaths
18- Cat Stretch — 9 reps

19- Frog —60 sec
20- Bridge or Wheel — 5 breaths
21- Plough Into Shoulder Stand With Leg Variations Into Plough
22- Table — 5 breaths

23- Cobbler Pose — 60 sec
24- One-Legged Hamstring Stretch Into Two-Legged Hamstring Stretch

D) The Yoga Belly 7
25- Touch The Sky — 30 sec
26- Boat — 30 sec
27- Half Boat — 30 sec each side
28- Scissor — 30 sec each side
29- Torso Twist Hold — 30 sec each side
30- Deep Torso Twist Hold — 30 sec each side
31- Touch The Sky — 60 sec

E) Final Stuff
32- Side Twist
33- Glute Stretch
34- Happy Baby
35- Child's Pose
36- Shavasana ( Corpse Pose)
37- Fetal Pose
38- Lotus (Meditation Pose)

BED AT 8h40 PM

FRIDAY, July 13th 2018

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
Goes quite well. / is yesterday's Yoga so much harder? or maybe I should do a jogging WU before the yoga.? or maybe it's the ADVIL I took this morning? / Enjoy the abs.. 3 times 45-60 secs V-Us in the main course and then two sets of 3½ mins abs at the end.Still have trouble with my burpees.. I feel my belly is too fat :(

PLANNING  :

POST ON FB P90X PAGE

Finishing week 8 of P90X. I plan to do weeks 9-12 as much as I can in between mountain hiking during our 4 week vacation, and then do weeks 9-12 again to make sure I really get the most out of it. / Last time I did the complete program was 2009. Snce then I've used the DVDs sporadically as off-program WOs to complement the rest of what I do. / Congrats to all who are starting, it's a great decision ! :)

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
57 mins+ with Gaby, I'm cerain that the Advil I took this morning helps.

#07 Stretch

1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths

18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Lo
w Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch

BED AT 10h00 PM

SATURDAY,  July 14th 2018
Funιrailles de JG ΰ Ste-Mιlanie AM

7h31 PM P90X  ~ HOME FITNESS with Tony Horton —  # 08 Core Synergistics
52
mins+ cool down  / wit

#08 Core Synergistics
warm up & stretch

1- Stacked foot / staggered hands Push-up
2- Banana Roll — 2 reps
3- Leaning Crescent Lunges — 24 reps
4- Squat Run — 60 sec
5- Sphinx Push-Up
6- Bow to Boat — 5 reps
7- Low Lateral Skaters — 20 reps
8- Lunge & Reach —120 sec

ballistic stretch / water break — 45 sec

9- Prison Cell Push-Up — 8 reps
10- Side Hip Raise — 30-40 reps
11- Squat X-Press — 30 reps
12- Plank to Chaturanga Run — 60 sec
13- Walking Push-Up — 4 reps each way
14- Superman Banana — 60 sec
15- Lunge Kickback Curl Press — 20 reps
16- Towel Hoppers — 60 sec
17- Ballistic Stretch — 45 sec
18- Reach High & Under Push-Ups — max
19- Steam Engine — 50 reps
20- Dreya Roll

bonus round
21- Plank to Chaturanga Iso — 60 sec
22- Halfback — 60 sec
23- Table Dip Leg Raise — 60 sec

cool-down & stretch

BED AT 9h30 PM 

SUNDAY, July 15th 2018
M+2 comming this pm so need to do my WO early

10h00 AM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
57 mins

#07 Stretch

1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths

18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25-
Lo
w Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch

SHOPPING

CAA  Tilley Airflo LTM5  hat SAIL Sleeping bag liner

Hat size 7 3/8. The one I gave D a few weeks ago  was 7 1/4  too small. I wore it for about 10 years. I'm glad I finally made the switch. / 84 $

I plan on wearing it alot when I'm retired and gardening... hey! that's next spring!


I need to change mine. I get a Sea to summit 100% Permium Silk  with Polyester/Lycra sretch Panels 99 $

BED AT 10h00 PM

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