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MONDAY,  July 23rd 2018

Tenth week of P90X "to be repeated on week of August 20th" because of vacation. "

P90X  Classic Program week 10  started May 21st 2018
Monday Chest, Shoulders & Triceps - did Ab Ripper X yesterday / car trip to Maine & camping
Tuesday Plyometrics / Hiking Saddle Back & Saddle Back Horn
Wednesday Back & Biceps / Ab Ripper x   / Hiking Old Speck
Thursday Car trip home from Maine / Yoga
Friday Legs & Back / Ab Ripper X
Saturday Kenpo X
Sunday Stretch

9h00 AM   P90X  ~ HOME FITNESS with Tony Horton —   #09 Chest, Shoulders & Triceps

#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  Maine

departure : noon / xx mins wait at the  border / 4h00 mins drive
W

SHOP  at IGA in..

Supper at camp. Thin steak and mixed veggies.

BANNER PICTURE ; Haven't car-camped in a long time. Gaby and I both find the tent is BIG compared to our Backpacking tent. I have my big air mattress and for the first time in our camping we both bring our regular pillows. What Luxury!



BED AT 9h30 PM Maine State Park Campground.. site #131.

WEDNESDAY,  July 24th 2018
60 mins drive to Trail Head.

SADDLEBACK, MAINE  & SADDLEBACK HORN MOUNTAIN NE105 & 106 / 115
With Gabriel ,
HIKING  start 8h05 am Finish at 2h15 pm
Have a little trouble finding the right ski slope since the names of the slopes are not marked at the BOTTOM of the slopes.
TEMP :
1

MAP :

ABOVE :

RIGHT:

 

BED AT 8h00 PM  Maine State Park Campground.. .. site #131.

THURSDAY,  July 25th 2018

1h07 mins drive to Trail Head.

 OLD SPECK MOUNTAIN, MAINE / NE108 / 115
With Gabriel
HIKING  start 6h30 am Finish at 1h30 pm
?? km
ve
TEMP

MAP : We'll have to come back to do The Eyebrow. It is said that it's better to do it going up, and we didn't want much of an adventure or longer route since there were thunderstorms forecast in the afternoon. 

ABOVE LEFT : I really enjoyed the speckled aspect of the trail. Even more so since we couldn't see the view because of the low cloud cover. ABOVE RIGHT : Nice place to take a lunch break. The falls are actually quite high, dosen't how on the pic.

 

BED AT 7h00 PM   Maine State Park Campground.... site #131.

THURSDAY,  July 26th 2018

De-Camp under rain

departure : 8h30 AM under the rain , but we brought enough large plastic garbage bags to put the tent and all that's wet.
W

CAR TRIP home from Maine
 

7h40 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
With Gaby

#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)

PLANNED BED AT 10h30 PM

FRIDAY,  July 27th 2018
DIET : WEIGHT 142 I used to put it white on white, maybe if I write it clearly, it'll motivate me to stay on track.

FB remindes me that it's on July 25th that we finished the ADK 46, I prepare my 48 flag for when we do Carrigain and finish the White Mountains.

12h15 PM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
 

#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

1h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
ouf.. I think this is the first time I do it RIGHT AFTER a hard WO.. It's a killer.

#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
 todday ½ V-Ups are enough
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

BED AT 11h30 PM 

SATURDAY, July 28th 2018

12h30 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
 OK WO but I feel I need more to stay on track.

#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
DB3s

cardio break — 60 sec

cool-down & stretch

3h00 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"
I need to do more than Kenpo to keep my weight down. not so much for the caolories burnt, but for the time I spend doing something else than eating.. and how I feel After a good WO.. "tired and really motivated not to gain weight"

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Dips
4

Power Squats step up, jump down

5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R up-high-knee, down-back-lunge
9 Butt lifts
10 Corners

BED AT 7h00 PM !! thought it was just for a nap!

SUNDAY,  July 29th 2018

1h15 PM   Bicycle
15 mins
just around the neighborhood. Just to see if I put the Speed Levers back in a good place when I took of the sports handles

6h15 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
57 mins+ Gaby does yardwork

#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

8h00 PM BALLROOM DANCE  ~ PRACTICE 
60 mins chacha, triple-swing,
merengue

planned
BED AT 9h30 PM 

MONDAY,  July 30th 2018
3rd of 4 weeks  vacation / talk to Gaby about doing some day  the Quιbec AT.. GR1 .He's been talking about the US AT.. which is too much for me   / M+2 come early afternoon, eat lunch when they arrive..

Eleventh week of P90X "to be repeated on week of August 27th" because of vacation."

P90X  Classic Program week 11  started May 21st 2018
Monday Chest&Back / Ab Ripper X
Tuesday Plyometrics
Wednesday Shoulders & Arms / Ab Ripper X    
Thursday Yoga    
Friday Legs & Back
Saturday Kenpo X / Ab Ripper X / car trip to White Mountains
Sunday Stretch / Carrigain Mountain

8h10 AM P90X  ~ HOME FITNESS with Tony Horton —    # 01 Chest & Back
missed this last time because we were hiking so haven't done it since June 8th.

#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

planned 8h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
Not with the chilldren here.. put it off to tomorrow.

 

BED AT 10h30 PM

TUESDAY, July 31st 2018
Granby zoo with Gaby, M+2 They leave at 10pm

planned 7h00 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
planned 8h20 PM P90X  ~ HOME FITNESS
with Tony Horton —    # 12 Ab Ripper X

"Training would be easier if life didn't get in the way.. but it wouldn't be worth it" mls

BED AT 10h30 PM

WEDNESDAY, August 1st 2018

10h00 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
Catch-up from yesterday, not pushing it but still Honest WO
 
#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

1h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
Catch-up from Monday - Without the DVD , at my own pace, but get it done.

 
#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle
— 50 reps
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
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

7h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
I'm nervous, but I don't really know why.

#03 Shoulders & Arms
warm up & stretch

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback

repeat 1 - 2 - 3
rest 30 secs

4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip

repeat 4 - 5 - 6
rest 30 secs

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack

repeat 7 - 8 - 9
rest 30 secs

10- Seated Two-Angle Shoulder Fly — 16 reps
11
- Crouching Cohen Curl
12- Lying-Down Triceps Extension

repeat 10 - 11 - 12
rest 30 secs

Bonus round

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise

repeat 13 - 14 - 15

Ballistic Stretches

STRESS & STUFF The only thing that is stressing me is that Mountain-forecast.com hasn't updated the weather info since 7 am this morning, and we are trying to decide if we're going to do it this Sunday. I can't see that this can stress me out THAT much that I keep biting my tongue. Can it?

BED AT 10h30 PM

THURSDAYAugust 2nd 2018

planned but no

11h40 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
Feeling very tired and sick all day.

Planning Carrigain on Sunday.. mountain-forecast.com is all mixed up.. shows thunderstorms all day Sunday and is not refresshed. note Friday am.. all is good.. sunny on Sunday :)

BED AT 7h30 PM

FRIDAY,  August 3rd 2018
DIET : WEIGHT 142, which isn't bad considering a ate all kinds of stuff yesterday, partly because I didn't have any coffee in the morning..

change my plans because we have a very big hike coming up on Sunday.

9h30 PM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
1h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X

 

10h00 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" , 10" and 16", glad I have three sets !
Jumping down : I just realized last time that I need to think about where I want my upper body to be, not where I want my feet to be when I jump down. It helps for balance.

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Dips  
3 Power Squats 16" - step up, jump down
4

Skaters

5 Push-Ups - Asanyas
7 Pneus rapides L/R
8 Jump squats L/R up-high-knee, down-back-lunge
9 Butt lifts
10 Corners


BED AT 11h30 PM 

SATURDAY, August 4th 2018

8h30 AM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
Did it. ready to go

#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
DB3s

cardio break — 60 sec

cool-down & stretch

 

CAR TRIP the White Mountains

departure : 11h30 AM / xx mins wait at the  border / ??h00 mins drive
W

SHOP  at .

Supper at 7h00 pm Spagetti & my sauce

 



BED AT 8h30 PM White Mountains Hostel, Conway / Bunks #11 (2 singles and 4 bunks , sink in room, showers and washroom adjacent)

SUNDAY,  August 5th 2018

30 mins drive to Trail Head.

CARRIGAIN MOUNTAIN White Mountains, NH / White Mountains 48/48  / NE109/115
With Gabriel
HIKING Sawyer River Auto Rd and Signal Ridge Trail. / start 6h15 AM total 10h30mins
Sawyer River Rd IN : 40 mins
Signal Ridge Trail UP : 4h35 mins
Lunch : talking with people and celebrating our 48/48 : 45 mins
Signal Ridge Trail DOWN : 3h50 mins
Sawyer River Rd OUT : 40 mins
Assent : 
3800′ of elevation gain + 500 ' on Sawyer River Rd
22 km including the 2 x 2 miles we have to add because the Sawyer River Road is closed to vehicales since October 2017.
TEMP
Sunny : start at 13°C; 20°C at lunch; 23° almost down
WATER 3,5 liters and I drink almost all of it.
WEIGHT OF PAC: 20 lbs I brought my river-crossing sandles but didn't need to use them,

ABOVE Sawyer River Rd closed : 2 x 2 miles more to hike. We find out 4 days before our already planned trip./ The road was almost completely restored by the time we went, but it was still closed.

ABOVE : according to what we read.. on a clear day, we can see 43 of the 48 NH 4000 footers. This is why we chose Carrigain to finish the NH4000s

LEFT :  4 DAYS AGO : Mountain-forecast.com hasn't updated the weather info since 7 am this morning, and we are trying to decide if we're going to do it this Sunday. We decide to go and we reserve bunks at White Mountain Hostel for 2 days.
3 DAYS AGO : mountain-forecast.com is all mixed up.. shows thunderstorms all day Sunday and is not refresshed. Other Forecast pages seem to say it's OK.
2 DAYS AGO .. all is good on mountain-forecast.com. Sunny on Sunday :) and the expanded version is back.

  

ABOVE :  It was warm and there was no wind, but it was very comfortable in the look-out tower at the top. People we crossed coming up told us that just an hour earlier it was quite windy and chilly. Glad we came later.
BELOW RIGHT : the closed auto-road is 2 miles of easy hiking.The trail crosses the Carrigain Brook quite a bit AFTER the crossing while on some older maps it still crosses the brook before or at the brook.
BELOW : On my FB page : "C'est fait! 48/48 dans les White Mountains! Une rando de 10h30 sur Carrigain, en partie ΰ cause d'une fermeture de route-auto qui a allongι la rando de 3,2 km, allιe et 3,2 km retour mais une journιe magnifique."
on the Aspiring NE 111 ERS Club "Another step in the right direction. Gabriel and I finished White Mountains 48/48 on Carrigain on Sunday (August 5th) . That's 109/115 !"
on the NH 4000 Footers Club
" for Gabriel and I, Carrigain on Sunday (August 5th) was a beautiful way to finish our 48/48. So many people were wonderufl to congratulate us. It relly felt great. "
BELOW : A little water in the hat before putting it back on really cools you down / I must say that I used a little LESS water LOL

BED AT 10h45 PM   White Mountains Hostel, Conway / Bunks #11 (2 singles and 4 bunks , sink in room, showers and washroom adjacent) / Interesting to meet Daniθle and Rebecca and alot of other hikers With all the "congrats" we get it really feels like a celebration .

MONDAY,   August 6th 2018

departure : 10h30

CAR TRIP home from the White Mountains
 

Twelth week of P90X "to be repeated on week of September 3rd" because of vacation."

P90X  Classic Program week 12  started May 21st 2018
Monday Car trip home from White Mountains / Chest, Shoulders & Triceps
Tuesday Plyometrics
Wednesday Back & Biceps / Ab Ripper x    / Visit from B&C
Thursday Yoga  / Visit from B&C
Friday Legs & Back / Ab Ripper X
Saturday Kenpo X
Sunday Stretch

8h00 PM   P90X  ~ HOME FITNESS with Tony Horton —   #09 Chest, Shoulders & Triceps
Really all I could do was "maintenance" that is.. knee Push-ups and lower weights.. but this is still a "vacation week" so I'll be doing it again.

#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 

TUESDAY, August 7th 2018

4h00 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
Feeling tired so I don't push it.
 
#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 10h00 PM

WEDNESDAY,  August 8th 2018
We invited B&C to come for a visit to show us travel photos

planned 8h00 AM P90X  ~ HOME FITNESS with Tony Horton —    # 10 Back & Biceps
Was going to do it early, but vacation time is also for R&R

BED AT 10h30 PM

THURSSDAY,  August 9th 2018
Go to " Chouette ΰ voir " with B&C. and they stay for supper.

BED AT 10h30 PM

FRIDAY,  August 10th 2018

1h45 PM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
 

#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

4h10 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X without DVD / my own speed
Watching Rogers Cup Tennis/ Ό finals / Tsitsipas (19 yrs old)  wins vs Zverev  21 yrs old) / wonder if they will be the best in the world in a few years..

#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
V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

BED AT 11h30 PM 

SATURDAY,  August 11th 2018

8h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
busy this PM but I don't like doing WOs in the AM

#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
DB3s

cardio break — 60 sec

cool-down & stretch

BED AT 11h00 PM

SUNDAY,   August 12th 2018
Happy Birthday Gabriel!

3h00 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 : 3 Steps at 10" in-line

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Dips
4

Power Squats step up, jump down

5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R up-high-knee, down-back-lunge
9 Butt lifts
10 Corners

Watching Tennis Will this be a historic game? / Nadal wins so not really but good week for Tsitsipas.

Rogers Cup finals : Nadal & Tsitsipas

"Tsitsipas, who turns 20 on Sunday, will play top-ranked Rafael Nadal for the title. After a two-hour rain delay, Nadal beat Karen Khachanov 7-6 (3), 6-4 in the evening semifinal.

Nadal said Tsitsipas has a great overall game and he will need to be aggressive in trying to move him around the court to gain control of the match.

"He's a complex player. He has everything. He's young. Has passion for the game. He has a great forehand, great backhand, good serve. So he's not about one thing. He's about everything," said Nadal.

"These kind of matches you need to play very well to win, and that's what I'm going to try."

With the win over Anderson, the 27th-ranked Tsitsipas became the youngest player to beat four top-10 opponents in one tournament since the ATP World Tour was established in 1990."

 

7h15 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
57 mins+ Gaby decides at the last minute to join in. Always nice to do it together.

#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,   August 13th 2018
Back to work

Nineth week of P90X (Gaby is repeating from wk 7)

P90X  Classic Program week 9*  started May 21st 2018 ( *repeating wks 9-12 'cause of vacation )
Monday Cardio / CXWorks / Cardio Militaire at gym  instead of Chest&Back & Ab Ripper X
Tuesday Plyometrics
Wednesday Shoulders & Arms / Ab Ripper x    
Thursday Yoga    
Friday Cardio Militaire at gym / Legs & Back
Saturday Kenpo X / Ab Ripper X
Sunday Stretch / and do Ab Ripper X instead of Monday morning

4h00 PM PRECOR  576i
45 mins
 : 15 mins regular / 15 mins 15/90 intervals / 15 mins 60/120 interval. Goes suprisingly well

5h00 CXWorx ~ GROUP FITNESS with  Less Mills on Screen / Same WO as with Simon.
30 mins.. / In english.. I think with a New Zealand accent.. but the same WO #30

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.. Intense but I'm felling good.

BED AT 11h30 PM

TUESDAY, August 14th 2018

8h30 AM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
It was hot but we went full out, no holding back like before hikes.
 
#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 10h00 PM

WEDNESDAY, August 15th 2018
Busy day at work but goes well. On the other hand the calls I have to make for my car insurance, dr appointment, dentist appointement are alot of trouble.

7h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
I bring it.. but not as strong as on August 1st.. guess not being on vacation is harder.

#03 Shoulders & Arms
warm up & stretch

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback

repeat 1 - 2 - 3
rest 30 secs

4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip

repeat 4 - 5 - 6
rest 30 secs

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack

repeat 7 - 8 - 9
rest 30 secs

10- Seated Two-Angle Shoulder Fly — 16 reps
11
- Crouching Cohen Curl
12- Lying-Down Triceps Extension

repeat 10 - 11 - 12
rest 30 secs

Bonus round

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise

repeat 13 - 14 - 15

Ballistic Stretches

8h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
nope, I really can't. but don't feel bad ' cause I did CXWorxs on Monday

BED AT 10h30 PM

THURSDAY, August 16th 2018

6h40 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
Gave Gaby his bday & xmas present.. well the x-mas part he saw but will get at x-mas. A compressor and nailing kit. so it was too late for me to do the yoga that I find very difficult.

BED AT 10h30 PM

FRIDAY, August 17th 2018

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
50 mins..3-4 exercise circuits  45 secs  /  

ACHES & PAINS INTERNET : surf and read alot about Ice and Sprains.

 No Ice for Sprains  :

Feeling good but in 6" hurdle  footwork I want to change from R-L-R / L-R-L   to   R-L / R-L
and I end up with a sprained left ankle. ( Grade 1 ? )
ON FB, I  WRITE :

Depuis 4 ans que j'en parle.. depuis ce matin (malheureusement) je peux le tester avec ma cheville gauche..extrait : "Ce qu’il faut retenir !

Suite ΰ une blessure aigue non-opιratoire :

Dans la mesure oω la douleur est supportable et que l’enflure ne compromet pas la circulation sanguine, la glace et les AINS pourraient nuire ΰ la vitesse de guιrison du tissu."

BED AT 10h30 PM 

SATURDAY,  August 18th 2018

ACHES & PAINS

 No Ice for Sprains  :

Gaby and I wonder if the swelling would have been so strong if I had put ice on it yesterday. It is also a little balck & blue on the side. But I can walk on it and it isn't as sensitive to the touche. / It gets worse on tomorrow..

Gaby lends me his very adjustable Neoprene ankle brace that he actually never used because he needed a better one for his grade 3 sprain a couple of years ago.

8h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
I was going to call it Over for P90X yesterday, figuring that since I had done wks 9-12 with about 20 WOs during my vacation it was ok but I don'tknow what to do next, so I'll try to continue. today I'm doing Kenpo to try out my left ankle and actually to try out my ankle brace as well. Considering it all, it's a good WO.

#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
DB3s

cardio break — 60 sec

cool-down & stretch

BED AT 11h00 PM

SUNDAY,   August 19th 2018

2h15 PM 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

 

 No Ice for Sprains  :

This evening it looks much worse than it feels.. Maybe with ice it would have looked better, less swelling and less brusing, and it would have felt worse? but I mostly think that if it's true that no ice is better.. it's mostly in the medium to long run that it would show. / It's a little blue on the inner side as well.


BED AT 9h30 PM 

MONDAY,   August 20th 2018

ACHES & PAINS : my left elbow is worse.. I contact Pascal Lussier for a massage, it won't be before September 11th / contact my new family Doctor but will first have to see nurse.. on September 4th. / I don't know if I should do the planned WO tonight / don't go to the gym because I forgot my contact lenses, but I think it's safer both for my ankle & my elbow.

Tenth week of P90X

P90X  Classic Program week 10*  started May 21st 2018 ( *repeating wks 9-12 'cause of vacation )
Monday Chest, Shoulders & Triceps ?? nope.. good old Spartacus for me today
Tuesday Plyometrics
Wednesday Cardio / CXWorks / Cardio Militaire at gym instead of Back & Biceps / Ab Ripper x   
Thursday Yoga  /
Friday Legs & Back / Ab Ripper X
Saturday Kenpo X
Sunday Stretch

 

8h35 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. Steps at 8"

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 TRX triceps
4

Power Squats step up, jump down

5 Skaters
6 TRX Push-ups
7 Pneus rapides L/R
8 Jump squats L/R up-high-knee, down-back-lunge
9 Butt lifts
10 Corners

 

 

BED AT 11h30 PM

TUESDAY, August 21st 2018

8h30 AM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
It wa
#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 10h00 PM

WEDNESDAY,   August 22nd 2018

4h00 PM PRECOR  576i
45 mins  :  20 mins 15/90 intervals / 20 mins 60/120 interval.

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

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.. Wear my light ankle brace /  mostly BW exercises cardio, power, strength

BED AT 10h30 PM

   READING

MOVE an injury not RICE

  https://tcmp.med.ubc.ca/move-an-injury-not-rice/

Inflammation exonerated: don’t ice

But even “MICE” needs reconsideration. Gary Reinl has written forcefully that Ice is also wrong, and delays healing (7). Dr. Mirkin has also conceded that ice also delays recovery. The resulting vasoconstriction from cooling, not only reduces tissue oxygenation with necrosis if extreme, but inhibits the inflammatory response needed to initiate healing. The release of kinins and cytokines from damaged tissue is meant to increase vascular influx, which brings fibrinogen and platelets for hemostatis, leukocytes and monocytes to phagocytose necrotic debris, and fibroblasts for collagen and protein synthesis.

  7. Gary Reinl:  Iced! The Illusionary Treatment Option, 2nd edition, 2014.
And so I read the Kindle editition and definately come out of the Ice Age!

Description on Amazon :  “Topical cooling (icing) delays recovery.” -Journal of Strength and Conditioning Research/National Strength and Conditioning Association (2013) "

“Ice is commonly used after acute muscle strains but there are no clinical studies of its effectiveness.” -British Journal of Sports Medicine (2012) "

“There is insufficient evidence to suggest that cryotherapy [icing] improves clinical outcome.” –Journal of Emergency Medicine (2008)

“…Ice may not be the best treatment for aching muscles — in fact, it could even be detrimental to recovery.” University of Pittsburgh Medical Center (2011) "

"The American Journal of Sports Medicine (2004), The Journal of Athletic Training (2004), The Cleveland Clinic (2011) … the unanimous peer-reviewed results go on and on … But it is not just confined to research, as many athletes are discovering this in practice. In fact, in a 2008 Sports Illustrated article, two-time Cy Young Award winner Tim Lincecum stated that he “never” uses ice after throwing. In sum, disparate studies from numerous reputable publications have collectively proven what professional trainers are now witnessing with their own eyes.

ICED! is the must-read book of the year for athletes, coaches, trainers, doctors, therapists, and even those who just have soccer-playing or knee-bumping kids. Far from a dull physiological text, it reads like an epic journey about the biggest and most flagrant medical misconception of modern times.

Gary Reinl brings America in from the cold and tells the unexpectedly entertaining story of how the world’s cold-hearted love affair with ice began, why it is based on nothing more than the largest instance of “physiological hearsay” in human history, the folly of the ice gurus’ gospel, and how he helped usher in the end of the “ice age” in professional athletics.

From professional athletic training rooms to outpatient physical therapy clinics, Gary has talked with literally thousands of different doctors, trainers, therapists, and athletes during his uniquely diverse experiences over the past forty years. During that time, he has witnessed the rise (and now fall) of icing from both the bird’s eye, as well as street-view, levels, and his accounts – coupled with his telling of how this all happened without any peer-reviewed evidence and his explanation of the physiological facts and related peer-reviewed scientific studies – are both groundbreaking and alarming.

No longer content to keep this information contained within pro training rooms as millions of people every year unwittingly damage and slow their body’s recovery process with ice, Gary explains the critical role that inflammation plays, why it is different than swelling, and how to achieve the actual goal of accelerated waste removal.

The seemingly harmless act of icing has grown to become the most common injury response tool in the world, and, in the process, has done great harm to people everywhere. In ICED!, Gary simply organizes and reports the related facts so that everyone can bring themselves in from the cold. When you see the incontrovertible facts that icing not only does not prevent swelling, but actually badly harms the healing process, you will never look at an ice pack the same again!"

FRIDAY, August 24th 2018
I really needed to REST yesterday. "It is good to move a sprained ankle, but the whole body & mind needs to have enough rest to put the energy where it is needed" mls

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
50 mins..mostly body weight blocks of cardio-power-strength-abs

ACHES & PAINS my left ankle.. swelling is down, more black than blue. I'm still moving it and the CMilitaire WO really went well. with what I'm reading and the experience.. I am now anti-icing.

BED AT 10h00 PM 

STRESS & STUFF Gaby & I have trouble building baby gate. // I don't feel well

SUNDAY,  August 26th 2018

3h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
Yeserday's WO, but at least I did it.

#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
DB3s

cardio break — 60 sec

cool-down & stretch

BED AT 11h00 PM

MONDAY,   August 27th 2018

Eleventh week of P90X

P90X  Classic Program week 11*  started May 21st 2018 ( *repeating wks 9-12 'cause of vacation )
Monday Cardio / CXWorks / Cardio Militaire at gym  instead of Chest&Back & Ab Ripper X
Tuesday Plyometrics
Wednesday Shoulders & Arms / Ab Ripper x    
Thursday P90X3 Yoga    
Friday Cardio Militaire at gym / Legs & Back ? or Chest & Back?
Saturday Kenpo X / Ab Ripper X
Sunday Stretch / and do Ab Ripper X

4h00 PM PRECOR  576i
45 mins  : 20 mins 15/90 intervals / 20 mins 60/120 interval / 5 min cool down. Goes  well

5h00 CXWorx ~ GROUP FITNESS with   Simon who won't be coming back for the regular season so I talk about the book ICED !.. maybe more than if I thought he'd be here all year..
30 mins.. /

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..
Same as last Friday

BED AT planned 11h30 PM

TUESDAY, August 28th 2018

8h00 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
It wa
#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
Le Chien 5x15

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
  Jog

repeat 17-18-19-20

water break — 30 sec

21- Pitch & Catch
— 30 sec each side 
PUs
22- Jump Shot — 30 sec each side  Leg lifts
23- Football Hero — 60 sec
  ABS

cool down & stretch

BED AT 11h00 PM

WEDNESDAY, August 29th 2018
 

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
Tired and want to protect my left shoulder and elbow so I lower most of the weights or reps, and don't do the bonus round. Still a good WO for today.

#03 Shoulders & Arms
warm up & stretch

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback

repeat 1 - 2 - 3
rest 30 secs

4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip

repeat 4 - 5 - 6
rest 30 secs

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack

repeat 7 - 8 - 9
rest 30 secs

10- Seated Two-Angle Shoulder Fly — 16 reps
11
- Crouching Cohen Curl
12- Lying-Down Triceps Extension

repeat 10 - 11 - 12
rest 30 secs

Bonus round

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise

repeat 13 - 14 - 15

Ballistic Stretches

4h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X

 
#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
V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

 

BED AT 10h30 PM

THURSDAY,  August 30th 2018

PLANNING Schedule for the normal session at the EC gym is on line Starting September 10th
This might be my plan until end of January.

Monday

17h00 - 17h30  —  ADRΙNALINE — Roxanne St-Pierre
17h35 - 18h35  —  CARDIO MILITAIRE —  Yan Fontaine

Tuesday

18h05 - 19h05  —  ZUMBA — Nathalie F
19h05 - 19h50  —  ABDO SOLUTION —  Zara

Friday

09h10 - 09h55  —  FESSES DE FER  — Roxanne St-Pierre

Sunday

09h00 - 10h00  —  FESSES DE FER  — Nathalie Archambault

7h30 AM  P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
Instead of the P90X yoga which I feel is too much for me these days.. (left shoulder, elbow and ankle)

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3 
13. Half Moon 
14. Twisted Moon
15. Standing Splits
16. Crescent Pose
17.  Wide legs: Forward Fold, Bind Toes
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind
22. Teds Chair
23. Crow    
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

BED AT 10h30 PM

SATURDAY,    September 1st 2018

8h35 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. Steps at 8"

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 TRX triceps
4

Power Squats step up, jump down

5 Skaters
6 TRX Push-ups
7 Pneus rapides L/R
8 Jump squats L/R up-high-knee, down-back-lunge
9 Butt lifts
10 Corners

BED AT 11h30 PM

SUNDAY,   September 2nd 2018

Aches & Pains :  I thought I'd do Stretch later.. but didn't.  but DID do alot of exercises for my left ankle & left elbow

7h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
Yeserday's WO, but at least I did it.

#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
DB3s

cardio break — 60 sec

cool-down & stretch

BED AT 11h00 PM

MONDAY,  September 3rd 2018
Go meet SG at 11 for the first time about some stress & stuffand tongue biting.

PLANNING New session at the gym will include ΰ 30 mins of ADRENALINE instead of CXWorxs so I need to do an abs WO instead of the Eliptical and know where I at in a High intensity cardio  WO .. so instead of re-doing P90X wk 12 I decide to try to get ready for the group classes at the gym.

4h15 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X

#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
V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

4h45 PM INSANITY  : Pure Cardio ~ HOME FITNESS with Shaun-T
I wish I had my heart monitor, I really need to send it to have the battery changed.
 

Insanity  ~ Pure Cardio: Nonstop, extreme cardio workout. (40 minutes)
  warm up 3:30 mins
  - Jog
  - Jumping jacks
  - Heisman
  - 123
  - butt kicks
  - high knees
  - mummy kicks
repeat   faster 3:30 mins
repeat   at maximum intensity 3:30 mins
20 secs ** break

stretch 5:50 mins

30 secs ** break

main course 1 min each

  - suicide drills (touch floor, 3 steps to the right, touch floor 3 steps to the left)
  - switch kicks (jumping alternating front kicks)
  - wide football sprints
  - stance jacks (jumping jack but touch floor when legs are apart
  - pedal and lunge (sprints then 2 plyo lunges)
  - 8 hooks then 4 very high jump rope jumps
  - power jacks (like a plyo jack)
  - 8 push-ups then 8 runs then jump up
  - frog jump (jump forward then backwards)
  - power knees (one leg stays on floor and bring other knee up to touch hands
  - moutain climbers (job in place as hands alternate up and down)
  - ski jumps
  - scissor runs (alternate feet forward)
  - suicide jumps (burpees) 
  - push up jacks (legs go wide when you go down, come together as you rise)
60 secs ** break

cool down 5:30 mins

At the gym I'll be doing Cardio Militaire after the 2 WOs.. I wonder how THAT will go..

17h20.. humm.. I COULD try to do another WO .. which one ?? je vais κtre sage et faire un Spartacus..! avec ηa je sais comment je me sens.. alors je saurai si c'est fou ou non.. mais je vais le faire aprθs souper.

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. Steps at 8"
Need to make room near the TRX because of stuff laying round so I start late. but it goes quite well

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R I do alternating jumps
2 Traverses
3 TRX triceps
4

Power Squats jump over & rebound

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

BED AT 10h30 PM

TUESDAY, September 4th 2018
Dentist (dis)appointment .. will have to come back./ M has house problems.

8h45 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
This was bad.. started way to late, I had to modify or completely change alot of the exercises, but at least I moved a little.
 
#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
Le Chien 5x15

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
  Jog

repeat 17-18-19-20

water break — 30 sec

21- Pitch & Catch
— 30 sec each side 
PUs
22- Jump Shot — 30 sec each side  Leg lifts
23-
Football Hero — 60 sec
  ABS

cool down & stretch

BED AT 11h00 PM

Stress & stuff : I think our air-conditionner is broken.. it's too hot.. and I'm nervous.
POLAR HR MONITOR : Send my watch & 2 straps to be repaired or refitted with batteries.

THURSDAY,  September 6th 2018
Breakfast at Cora's with SRIT.
Gaby's Volleyball in Granby starts today.

6h30 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X

#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
V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

7h15 PM INSANITY  ~ Plyometric Cardio Circuit  ~ HOME FITNESS with Shaun-T
Difficult, I need this.

Insanity  ~ Plyometric Cardio Circuit: Burn fat with intervals of intense lower-body plyometrics and sweat-inducing cardio. (40 minutes)
30 secs - Jog
30 secs - Jumping jacks
30 secs - Heisman
30 secs - 123-123
30 secs - butt kicks
30 secs - high knees
30 secs - mummy kicks
3:30 mins repeat faster
3:30 mins repeat faster
30 secs   ** break
6:30 mins - stretch
30 secs   ** break
30 secs - suicide drills
30 secs - power squats
30 secs - mountain climbers
30 secs - ski jumps
30 secs   ** break
2:00 mins repeat faster
30 secs   ** break
2:00 mins repeat
30 secs - switch feet ski jumps
30 secs - foot ball runs and sprints
30 secs ** break
45 secs - basketball jumps
45 secs - 4 push-ups, then 8 runs on the floor from push-up position, then stand up and go back down
45 secs - ski abs from push-up position
45 secs - in and out abs from push-up position
30 secs   ** break
3:00 mins repeat faster
30 secs   ** break
3:00 mins repeat
30 secs - jabs
30 secs - cross jacks
30 secs - upper cuts
30 secs - attack jabs from horse stance
3:20 mins cool down

BED AT 10h30 PM

FRIDAY,   September 7th 2018

Aches & Pains : little but persistant... left elbow, left shoulder, neck, lower back, tongue, left ankle still swollen but ok, 1 tooth to be fixed, 1 to be pulled.  weight 145 lbs..could be better, could be worse.

7h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
Doing it low intensity. Need a break before the new gym session starts on Monday

#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

cardio break — 60 sec

cool-down & stretch

planned BED AT 11h00 PM

SATURDAY,  September 8th 2018
Happy birthday Bernard!

8h35 PM HOMEFITNESS - STEPS WORKOUT ~ TABATA style
As usual Xoom as timer with TABATA APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 8"  for # 7 & 8 jog the 10 secs breaks

TABATA :  8 x 20 seconds each exercise.10 secs rests --- 30-45 secs between sets
1 Touch steps cardio
2 Burpees  or Push-Ups
3 Step-ups with shoulders DB5s
4

Squats with Biceps DB10s

5 Pneus rapides
6 Dips or Over head Triceps ext.DB8s
7 High Knee / touch floor L/R
8 1 leg squat / abduction Latιrale

     I hadn't done this in a long time, and forgot how
     much I liked it.

 

 

 

 

 

 

 

BED AT 11h30 PM

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