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MONDAY,    September 11th 2018

New Session at the gym and what else I might do until I retire!!

Monday

17h00 - 17h30    ADRÉNALINE — Roxanne St-Pierre  
17h35 - 18h35  —  CARDIO MILITAIRE   Yan Fontaine 16h00 - 16h45    intervals en the elliptical — or jog

Tuesday

18h05 - 19h05    ZUMBA
Nathalie F
 
19h05 - 19h50  —  ABDO SOLUTION   Zara  Nope, not enough Abs..  
Wednesday
starts September 19th 19h00 - 21h30   —  VOLLEYBALL   St-Pie
Thursday
   

Friday

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

Saturday

  OUTSIDE ACTIVITY

Sunday

09h00 - 10h00  —  FESSES DE FER   Nathalie Archambault P90X   —  STRETCH   home workout

4h00 PM
30 mins  : steady pace.. just to move before the two classes

5h00 Adrenaline ~ GROUP FITNESS with   Roxanne St-Pierre
30 mins.. / I tell her that the WU was too long.

ADRÉNALINE est un entrainement cardiovasculaire et musculaire intense. Il se distingue par la simplicité des mouvements et des enchainements afin que la personne puisse se concentrer sur l’intensité et l’effort.

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine, back from 2 years ago.
50 mins.. I wish I had exerted myself more instead of rowing./ 2 different 4 exercise circuits, done 3 or 4 times each. Tabata at the end.
 

Le cours CARDIO MILITAIRE s’inspire des entrainements de l’armée organisés sous forme de circuits ou d’intervalles. Réalisés en groupe ou individuellement, les enchaînements sur musique sont simples et peuvent être accomplis autant par les débutants que par les personnes de niveau avancé. Grâce à ce cours « deux-en-un », vous découvrirez une multitude d’exercices cardiovasculaires et musculaires intenses qui vous aideront à développer votre force et votre endurance.

BED AT  8h30 PM

TUESDAY,    September 11th 2018
Vacation Day.. Massage , left soulder 30 mins

6h05 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues (from Beloeil, learned from  Jean)
5
0 mins.. /

Au rythme de musiques latines endiablées internationales, votre instructeur de ZUMBA vous fera danser sur des chorégraphies simples et faciles à reproduire. Une période de 5 à 10 minutes d'échauffement et vous serez prêt à faire la fête.  Vous vous laisserez ensuite entrainer dans les merengue, salsa, cumbia, reggaeton, bachata auxquels s'ajoutent d'autres styles de danse tels que le Bollywood, la danse du ventre, le soca, la samba, le cha-cha, ainsi que la danse africaine.  De tout pour tous les goûts pour vous faire brûler des calories sans même vous en apercevoir.  Une ou deux chansons à la fin vous permettront de revenir au calme.

7h05 PM ABDO SOLUTION ~ GROUP FITNESS with  Zara,
45 mins.. She does more of a CXWorks than an Abdo solution.. everyone I speak to is disappointed, It was 45 mins but 30 with more abs would have been better.
 

ABDO SOLUTION 30 mins est composé d'enroulements vertébraux (crunches), de planches abdominales et d'exercices fonctionnels pour renforcer toutes les parties de votre tronc.

BED AT 8h30 PM

WEDNESDAY,    September 12th 2018

Stress & stuff  Chat with M on FB, feels good to clear up some things

Volleyball will only start next week.. maybe it'll be good for me to take a longer break.

BED AT  10h00 PM

THURSDAY,    September 13th 2018
 
get blood and other tests done for general exam. Will see Dre Auclair on September 20th.

A couple of years ago I had alot of problems getting my blood sample taken. It was really bad. The nurse finally  DID find a place, and I was so glad that I (jk) thought I'd get a tatoo. Well no.. but I did take a picture of where it was on my arm. The next time that I went for a blood test I just showed the nurse the picture.

This time I didn't have the picture.. actually I just didn't have time to find it on my computer.. but the nurse understood where it was and all went well. So afterwards I took another picture and this time I'll know I have it in my logs.

BED AT  10h00 PM

FRIDAY,  September 14th 2018
Change contact lenses, I only wear them for sports, but it's been 3 months.. that's enough.
 

Waowh! I'm really surprised that I didn't have anything to pay! I'd lost my watch a few years ago and bought one on kijiji.. didn't think the garanty was still good! I got 2 brand new straps and batteries.

I'm glad to have my watch back.

8h20 AM
12 mins  : steady pace.. just to move before the
class

9h10 BUNS OF STEEL ~ GROUP FITNESS with   Roxanne St-Pierre
45 mins.. Shorter than normal but intense.

FESSES DE FER Une fois le corps réchauffé, l'instructeur vous guidera à travers des segments cardiovasculaires et musculaires qui solliciteront principalement vos jambes, vos fessiers, vos abdominaux et le bas de votre dos.  La séance se termine par des étirements et une période de relaxation.

Main course 2 sets of 5 exercises done 2 times .. alternating strength and cardio.. each exercise done 30 secs / 10 secs rest
 

stength

  1. DB goblet squat & press

  2. DB back lunge & press

  3. on mat : but lift with DBs

  4. DB squat & abduction

  5. DB squat thruster

cardio
  1. Jumping Jacks
  2. ouvre-ferme
  3. shuffle
  4. talons aux fesses
  5. ski

BED AT  9h30 PM  would have gone to bed earlier.. I'm so tired.

SATURDAY,  September 15th 2018

2h15 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

2h00 PM INSANITY  : Pure Cardio ~ HOME FITNESS with Shaun-T
Since I got my HR monitor back, have to try it out
!

Just to compare
from Synergie 2014 :
60 mins  / AveHR  137  82% / MaxHR  158  96%  / 489 cals / 35 % fat / 54 mins InZone (75%+)

main course Pure Cardio 2011:
16
mins / AveHR  142  85% / MaxHR  156  93%  / 145 cals / 30 % fat / 15 mins InZone (75%+)

16 mins / AveHR  145  91% / MaxHR  156  98%  / 168 cals / 20 % fat / 15 mins InZone (75%+)

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 (jog in place as hands alternate up and down)
  - ski jumps
  - scissor runs (alternate feet forward)
  - suicide jumps (burpies) 
  - push up jacks (legs go wide when you go down, come together as you rise)
60 secs ** break

cool down 5:30 mins

 

BED AT 9h30 PM

SUNDAY,  September 16h 2018

9h04 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
45 mins+ / AveHR  132  83% / MaxHR  154  96%  / 432 cals / 30 % fat / 34 mins InZone (75%+)

FESSES DE FER Une fois le corps réchauffé, l'instructeur vous guidera à travers des segments cardiovasculaires et musculaires qui solliciteront principalement vos jambes, vos fessiers, vos abdominaux et le bas de votre dos.  La séance se termine par des étirements et une période de relaxation.

BED AT  9h30 PM 

MONDAY,    September 17th 2018

4h13 PM Fartlek intervals walk, jog, jog faster
44 mins+ / AveHR  131  82% / MaxHR  153  96%  / 392 cals / 35 % fat / 34 mins InZone (75%+)

5h01 ADRENALINE ~ GROUP FITNESS with   Roxanne St-Pierre
34 mins.. /  more intense than last week
45 mins+ / AveHR  133  83% / MaxHR  157  98%  / 322 cals / 30 % fat / 25 mins InZone (75%+)

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine, Lisa Marie? for today
55 mins / AveHR  128  80% / MaxHR  153  96%  / 493 cals / 35 % fat / 39 mins InZone (75%+).
 

BED AT  8h30 PM

TUESDAY,    September 18th 2018

6h05 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues (from Beloeil, learned from  Jean)
55 mins / AveHR  126  79% / MaxHR  146  91%  / 476 cals / 40 % fat / 42 mins InZone (75%+).

I get the PLYO DVDs and start watching them on fast forward : Align, Define Lower Body, Define: Upper Body, Swear.

BED AT 8h50 PM

WEDNESDAY,     September 19th 2018

ACHES & PAINS my left arm.. shoulder and elbow, my left foot, a little my ankle and a little my big toe. / Don't feel like going to St-Pie Volleyball.

We get the letter and the patches for the AMC 4000 club. Reunion will be on April 27th 2019 at Exeter High School near Boston.

7h35 PIYO - DRENCH~ HOME FITNESS with   Chalene Johnson
48 mins Exploration WO.. I do the stuff but more to learn & understand that to do a WO.. Still good. Maybe I should have started with one of the shorter WOs but I wanted to know what it was really about.

PIYO - DRENCH 48 mins
~ 3 mins Warm-up
~ 8 mins Legs
~ 6 mins Plank & Core
~ 3,5 mins Power
~ 2 mins Beast & Kick-Throughs
~ 13 mins Flow
~ 5 mins Stretch & Strength

BED AT 10h30 PM 

THURSDAY,    September 20th 2018
Aches & Pains: first RV with Dre Myriam Auclair

SHOPPING : Buy a badly needed T-shirt.. need more.. but it takes too much time to go shopping

BED AT 8h50 PM start Risperidone 0,25 mg

FRIDAY,   September 21st 2018

9h10 BUNS OF STEEL ~ GROUP FITNESS with   Roxanne St-Pierre
45 mins.. maybe an hour with Nathalie A starting next week.. maybe

Main course :  2 sets of 5 exercises done 2 x .. alternating strength and cardio blocks

stength each 30 secs / 10 secs rest

  1. DB goblet squat & press

  2. DB back lunge & press

  3. on mat : but lift with DBs

  4. DB squat & abduction

  5. DB squat thruster

cardio each 30 secs / 10 secs rest
  1. Jumping Jacks
  2. ouvre-ferme
  3. shuffle
  4. talons aux fesses
  5. ski

ACHES & PAINS : have Left shoulder XRay, to check if it's osteoarthritis

ACHES & PAINS : Juste une pensée.. si j'ai été capable de contrôler mes nausées quand j'essaye de lire dans une auto qui roule (par nécessité lors d'un voyage en France en 2008 ) je vais être capable de contrôler mon envie de mâcher ma langue.

BED AT  9h30 PM 

 

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