|
| FRIDAY,
October 12th 2018
DIET 146 lbs / 66 kg I actually thought I was
150 lbs.. so that's good . I'm startaing my JOURNAL ALIMENTAIRE again
9h03
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
56
mins / AveHR 119
74%
/ MaxHR 148 93%
/ 429 cals / 40 % fat / 33 mins InZone
(75%+).
Feeling good.
BED AT 10h30 PM read alot |
| SATURDAY,
October 13th 2018
4h45 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" .
I'd rather be reading but after I feel good
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3
times
|
|
1 |
Step-up L/R |
|
2 |
Traverses |
|
3 |
TRX triceps DB8s |
|
4 |
Power Squats
|
|
5 |
Skaters |
|
6 |
Push-ups & TRX PUs |
|
7 |
Pneus rapides L/R |
|
8 |
Jump squats L/R |
|
9 |
Butt lifts |
|
10 |
Corners |
BED AT 9h30 PM
|
| SUNDAY,
October 14th 2018
9h04
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
47
mins / AveHR 135 84%
/ MaxHR 184
115%
/ 454 cals / 30 % fat / 37
mins InZone
(75%+)
Same class as on
Friday, why MaxHR 184 115% ? but the most I saw when I looked (not
often) at my HR monitor is 155.
BED AT 9h30 PM
|
| MONDAY,
October 15th 2018
3h53
PM
PRECOR 576i
Intervals
45
mins / AveHR 138 86% /
MaxHR 227 142% /
445 cals / 30 % fat / 41 mins InZone
(75%+)
5h02 ADRENALINE
~
GROUP FITNESS
with
Roxanne St-Pierre
31
mins+ / AveHR 135
84%
/ MaxHR 157 98%
/ 321 cals / 30 % fat / 21
mins InZone
(75%+)
5h35 CARDIO MILITAIRE ~
GROUP FITNESS
with
Yan Fontaine,
Last time for Yan ..
don't know who will replace him next week.
38
mins / AveHR 128 80%
/ MaxHR 148 93%
/ 341 cals / 35 % fat / 28
mins InZone
(75%+).
10
mins / AveHR 124
78%
/ MaxHR 139 87%
/ 84 cals / 40 % fat / 8
mins InZone
(75%+).
This second part starts with a 4 min tabata
plank. I do 3 point supports for the 20 secs and regular planks for
the 10 secs
BED AT 10h00 PM
|
dentist / probably last time with dental insurance :(
WEDNESDAY,
October 17th 2018
only go in to work for 2 hours to finish some
orders.
ACHES & PAINS I'm just tired in the
morning.. feel very sad, have trouble staying in the today mode. Wonder about
early january. long nap around noon. / invisible gum
3h30
PM
Off-
Program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
Have to try to do something since I didn't move
yesterday / Not one of my best WOs, but the best I could do today.
|
P90X3
#5a
MMX |
|
30 secs rest between rounds. |
|
Round One **Change
Lead at 30 seconds |
|
1. High and Low Jab/Cross |
|
2. Hook/Uppercut/Front Knee |
|
3. Triple Jab/ Cross/ Back Knee |
|
4. Hook Elbow/Down Elbow |
|
Round Two **Change
Lead at 30 seconds |
|
1. Jab/Over The top Elbow/ Crescent Kick |
|
2. Superman Punch/4-Punch Scramble/Sprawl |
|
3. Lead Uppercut/Hook Elbow/ Snap Kick |
|
4. Sprawl/Power Knees/ Hook and Upper Elbow |
|
Round Three **Change
Lead at 30 seconds |
|
1. Upper Back elbow/Hook Elbow/ Back Kick |
|
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl |
|
3. Push Kick/ Snap Kick |
|
4. Hook/Uppercut/Hook/ Uppercut/Sprawl |
|
Round Four **Change
Lead at 30 seconds |
|
1. Frt Leg Check/Frt Snap Kick/ Superman Punch |
|
2. Jab/Cross/Sprawl/Scramble |
|
3.Jab/Cross/Hook Elbow/ Over the Top Elbow |
|
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut |
5, Burnout (Punch and Sprawl)
Burpees |
|
BED AT 8h30 PM
r |
Aches & Pains : too tired and right
leg is killing me in a bad way.. maybe from yesterday's crescent kicks.
I limp throught the day.
.
BED AT 9h30 PM
FRIDAY,
October 19th 2018
DIET 144 lbs
6h45 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" and 10" depending how I feel .
I'm glad I have more than one set of steps.
I'd rather be
resting, but I need to move
a little.
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3
times
|
|
1 |
Step-up L/R |
|
2 |
Traverses |
|
3 |
TRX triceps DB8s |
|
4 |
Power Squats
DB Flys
|
|
5 |
Skaters |
|
6 |
Push-ups & TRX PUs |
|
7 |
Pneus rapides L/R |
|
8 |
Low intensity
Jump squats L/R |
|
9 |
Butt lifts |
|
10 |
Corners |
BED AT 9h30 PM
|
| SUNDAY,
October 21th 2018
9h06
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
50
mins / AveHR 134 84%
/ MaxHR 154 96%
/ 487 cals / 30 % fat / 42
mins InZone
(75%+)
I'm feeling good.
BED AT 9h30 PM
|
MONDAY,
October
22nd 2018
Another big day at work.. "l'entrée n'est pas
fini"
4h13
PM
Fartlek intervals walk, jog, just a Warm-up..
15
mins+ / AveHR 109 68% /
MaxHR 134 84% /
98 cals / 50 % fat / 5
mins InZone
(75%+)
5h01 ADRENALINE
~
GROUP FITNESS
with
Roxanne St-Pierre
28 mins.. / more
intense than last week
45
mins+ / AveHR 135 84%
/ MaxHR 156 98%
/ 376 cals / 30 % fat / 22
mins InZone
(75%+)
5h35 CARDIO MILITAIRE ~
GROUP FITNESS
with Rémy
Moisan
57
mins / AveHR 135 84%
/ MaxHR 156 98%
/ 565 cals / 30 % fat / 48
mins InZone
(75%+).
BED AT 9h30 PM
|
| TUESDAY,
October 23rd 2018
6h07
ZUMBA
~
GROUP FITNESS
with
Nathalie Forgues Nancy
Beauregard de Beloeil/St-Hubert
50
mins / AveHR 143 89%
/ MaxHR 160
100%
/ 544 cals / 25 % fat / 48
mins InZone
(75%+).
7h09 PM CXWorx ~
GROUP FITNESS
with
Zara,
Gino just for today
28
mins / AveHR 114
71%
/ MaxHR 135 84%
/ 198 cals / 50 % fat / 12 mins InZone
(75%+).
BED AT 10h30 PM
|
|
WEDNESDAY,
October 24th 2018
7h10 HOME
FITNESS
~
Amélie Boot camp #1
50 mins
goes better than I thought it would.
PLANNING I'm not sure if I should change #
next week, or re-do this one a couple of times.
|
Amélie CrossFit Style |
| 100 |
Squats
DB8s |
| 90 |
Crunches |
| 80 |
Biceps
DB 5s
|
| 80 |
Triceps
DB5s |
| 70 |
Jump rope |
| 60 |
Squat Dev.
Militaire
DB5s |
| 50 |
1 leg hamstring butt lift
Steps 8" |
|
50 |
1 leg hamstring butt lift
Steps 8" |
| 40 |
Russian twist
DB8 |
| 30 |
Push-Ups
feet |
| 20 |
Squat - Rameur
DB8s |
| 10 |
Burpees |
| 5 |
Jumping Jacks |
|
~ 2 mins |
dance & rest |
| 5 |
Jumping Jacks |
| |
etc up again |
BED AT 9h30
|
Work until almost 5 pm / very tired. woke up
at 4h00 am this morning
FRIDAY,
October 26th 2018
Wake up at 4h15 am again
DIET 143 lbs
9h06
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
46
mins / AveHR 129
81%
/ MaxHR 153 96%
/ 416 cals / 35 % fat / 33 mins InZone
(75%+).
Aches & Pains
It's feels good that my
left shoulder does't hurt anymore.
BED AT 10h30 PM
|
SATURDAY,
October 27th 2018
Wake up at 4h15 am again
just curious 105/63- 53
6h45 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" and 10" depending how I feel .
I'm glad I have more than one set of steps.
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3
times
|
|
1 |
Step-up L/R |
|
2 |
Traverses |
|
3 |
Triceps DB8s |
|
4 |
Power Squats
DB Flys
|
|
5 |
Skaters |
|
6 |
Push-ups & TRX PUs |
|
7 |
Pneus rapides L/R |
|
8 |
Jump squats L/R |
|
9 |
Butt lifts |
|
10 |
Corners |
BED AT 10h30 PM
|
SUNDAY,
October 28th 2018
M+C come for the day, to rest & work
9h03
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
47
mins / AveHR 136 85%
/ MaxHR 153 96%
/ 469 cals / 30 % fat / 43 mins InZone
(75%+)
BED AT 9h30 PM
|
MONDAY,
October
29th 2018
Vacation day, Planned long time ago, when I
thought the "entrée" would be over by this time... But it's not.. If I
wasn't retiring in 3 months, I would be very worried of all the work
piling up.
First time I do these 2 classes with these
instructors.
5h30 CARDIO MILITAIRE ~
GROUP FITNESS
with Marco
Rosso at Beloeil
Very cardio, lots of
running, but I can't believe my HR monitor.
55
mins / AveHR 161
101%
/ MaxHR 230 144% / 655 cals / 15 % fat
/ 35 mins InZone
(75%-100%).
6h31
ZUMBA
~
GROUP FITNESS
with
Nancy Beauregard at Beloeil
We're a big gang, can't really WO like with Nancy last week, but since
CM was very cardio.. it's ok.
55
mins / AveHR
166 104%
/ MaxHR 225
141% / 684 cals / 15 % fat
/ 25 mins InZone
(75%-100%).
BED AT 10h30 PM
|
| TUESDAY,
October 30th 2018
6h10
ZUMBA
~
GROUP FITNESS
with
Nathalie Forgues
56
mins / AveHR 121
76%
/ MaxHR 143
89%
/ 453 cals / 40 % fat / 35 mins InZone
(75%+).
7h10 PM Abdo Solution ~
GROUP FITNESS
with Zara
31
mins / AveHR 106
66%
/ MaxHR 130 81%
/ 186 cals / 55 % fat / 5 mins InZone
(75%+).
BED AT 10h30 PM
|
Hallowe'en .. At work I dress up as Spanish dancer
|
THURSDAY,
November 1st 2018
Cé intestinal problems / D
pneumonie / LL exacto last Friday
6h10 HOME
FITNESS
~
Amélie Boot camp #1
50 mins very
tired from big day at work
|
Amélie CrossFit Style |
| 100 |
Squats
DB8s |
| 90 |
Crunches |
| 80 |
Biceps
DB 5s
|
| 80 |
Triceps
DB5s |
| 70 |
Jump rope |
| 60 |
Squat Dev.
Militaire
DB5s |
| 50 |
1 leg hamstring butt lift
Steps 8" |
|
50 |
1 leg hamstring butt lift
Steps 8" |
| 40 |
Russian twist
DB8 |
| 30 |
Push-Ups feet |
| 20 |
Squat - Rameur
DB8s |
| 10 |
Burpees |
| 5 |
Jumping Jacks |
|
~ 2 mins |
dance & rest |
| 5 |
Jumping Jacks |
| |
etc up again |
BED AT 9h30
|
| FRIDAY,
November
2nd 2018
9h03
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
Don't wear my HR monitor but good class.
I like the part with squats and jump squats : 2-4-6-8-10-12-14-16 ie :
2 squats, 2 jump squats etc. / go t'il 8 with DB8s / no class on
Sunday 'cause instructors at Energie-Cardio Week-end.
Piano guy does mise au diapason
& accordage.. L'Accord
Parfait
, maybe I'll try to learn to play the piano..
|
Le système Veritune réagit exactement comme l'oreille humaine
alors qu'il écoute, à l'aide d'un ordinateur, jusqu'à huit
harmoniques en temps réel et ce pour chacune des notes et ainsi,
calcule la meilleure solution pour amener votre instrument à
son plein potentiel de résonnance. |
BED AT 9h30 PM
|
Aches & Pains : Right quands need foam roller
10am to 9pm Ste-Justine Hospital to be with D and see Cé
a little
MONDAY,
November
5th 2018
Still crazy big days at work, and it just keeps piling on.
4h30
PM P90X ~
HOME FITNESS with
Tony Horton — #
12 Ab Ripper X
With List of exercies on my Water bottle.. instead of DVD ,
I've done this a couple of years ago before group classes at Beloeil,
and still like it. I'll try to do it every week.
|
#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 today
¾ V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
stretch |
5h32 CARDIO MILITAIRE ~
GROUP FITNESS
with Marco
Rosso at Beloeil
54
mins /
AveHR143 89%
/ MaxHR 158 99%
/ 581 cals / 25 % fat / 52 mins InZone
(75%+).
6h31
ZUMBA
~
GROUP FITNESS
with
Nancy Beauregard at Beloeil
55
mins /
AveHR 133 83%
/ MaxHR 149 93%
/ 521 cals / 35 % fat / 5 mins InZone
(75%+).
BED AT 10h30 PM
|
TUESDAY,
November
6th 2018
USA Midterms House D, Senate C
6h8
ZUMBA
~
GROUP FITNESS
with
Nathalie Forgues
54
mins / AveHR 118
74%
/ MaxHR 139
87%
/ 410 cals / 45 % fat / 25 mins InZone
(75%+).
I don't have much energy, but working on
my endurance
7h08 PM Abdo Solution ~
GROUP FITNESS
with Zara
33
mins / AveHR 115
72%
/ MaxHR 145 91%
/ 236 cals / 45 % fat / 16 mins InZone
(75%+).
Feeling yesterday's abs..
BED AT 10h00 PM
|
|
WEDNESDAY,
November
7th 2018
Very tired all day.
7h00
PM
Off-
Program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
trying, not sure I'll be able to do it all.
|
P90X3
#5a
MMX |
|
30 secs rest between rounds. |
|
Round One **Change
Lead at 30 seconds |
|
1. High and Low Jab/Cross |
|
2. Hook/Uppercut/Front Knee |
|
3. Triple Jab/ Cross/ Back Knee |
|
4. Hook Elbow/Down Elbow |
|
Round Two **Change
Lead at 30 seconds |
|
1. Jab/Over The top Elbow/ Crescent Kick |
|
2. Superman Punch/4-Punch Scramble/Sprawl |
|
3. Lead Uppercut/Hook Elbow/ Snap Kick |
|
4. Sprawl/Power Knees/ Hook and Upper Elbow |
|
Round Three **Change
Lead at 30 seconds |
|
1. Upper Back elbow/Hook Elbow/ Back Kick |
|
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl |
|
3. Push Kick/ Snap Kick |
|
4. Hook/Uppercut/Hook/ Uppercut/Sprawl |
|
Round Four **Change
Lead at 30 seconds |
|
1. Frt Leg Check/Frt Snap Kick/ Superman Punch |
|
2. Jab/Cross/Sprawl/Scramble |
|
3.Jab/Cross/Hook Elbow/ Over the Top Elbow |
|
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut |
5, Burnout (Punch and Sprawl) |
|
BED AT 9h40 PM
|
Ste-Justine Hospital 2 pm to tomorrow 11 am to be with D.
| FRIDAY,
November
9th 2018
Energie Cardio Plateau Mont-Royal
4535 rue Papineau, Montréal
(514) 596-2967 |
 |
|
Le Plateau
Mont-Royal était mon quartier de ~17 à 21 ans puis de 27 à 30
ans.. mais aussi où je faisais de l'escrime de 15 à 28 ans puis
quelques années quand j'ai recommencé après ma paralésie jusqu'à
ce que le club Lagardère déménage du Centre IC (Père Sablon,
maintenant à qqs coins de rue de l'EC). / Ça a beaucoup
changé, mais je m'y sens toujours chez moi. |
NOON
ADRENALINE
~
GROUP FITNESS
with Johan at EC le Plateau Mont-Royal
28 mins.. / very
intense
12h30 PM Abdo Solution ~
GROUP FITNESS
with Johan at EC le Plateau Mont-Royal
not JUST
abs.. but good class
BED AT 9h00 PM Still very tired |
| SATURDAY, November
10th 2018
READING the definition of "CROSS-TRAINING"
is
soooo different in english and in french. The french took a term that
has existed for a very long time.. and would easily be popular bacause
of the word CROSS like in Cross-fit was in it and used it to describe
a training program. While the english term has always refered to
the equivalance of X-Country skiier doing cycling to complete
their training with something different.
In everyday language there ARE words that mean different things in different
languages, but this is one I'll have trouble accepting LOL
|
Here is what Wiki says :
today.. but it might change..
|
|
Le cross-training en
sport et en fitness consiste à combiner des exercices faisant
travailler différentes parties du corps. |
| Cross-training is
athletic training in sports other than the athlete's usual
sport. |
BED AT 9h30 PM
|
| SUNDAY, November
11th 2018
9h03
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
I feel gooood.
BED AT 9h30 PM
|
|
MONDAY, November
12th 2018
4h20
PM P90X ~
HOME FITNESS with
Tony Horton — #
12 Ab Ripper X
With List of exercies on my Water bottle.. instead of DVD
|
#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
7- Pulse-up
8- Roll-Up/V-Up
Combo V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
I
do A-Z
11- Mason (Kayak) Twist 40 reps -DB10
stretch |
5h30 CARDIO MILITAIRE ~
GROUP FITNESS
with Marco
Rosso at Beloeil
We do jabs and upper cuts and kicks and Gladiators!!!
thanks Marco, I liked that
55
mins /
AveHR 141 88%
/ MaxHR 160
100%
/ 591 cals / 25 % fat / 50 mins InZone
(75%+).
6h32
ZUMBA
~
GROUP FITNESS
with
Nancy Beauregard at Beloeil
54
mins /
AveHR 138 86%
/ MaxHR 152 95%
/ 549 cals / 30 % fat / 53 mins InZone
(75%+).
BED AT 10h30 PM
|
TUESDAY,
November
13th 2018
DIET Ate
too much for supper.. too much garlic
6h10
ZUMBA
~
GROUP FITNESS
with
Nathalie Forgues
47+
mins / AveHR 135
84%
/ MaxHR 149
93%
/ 462 cals / 30 % fat / 45 mins InZone
(75%+).
Feeling quite good, but almost pulled a
hamstring muscle showing the Gladiator move to someone just before
class lol
7h08 PM Abdo Solution ~
GROUP FITNESS
with Zara
sort of like last week,
but forget to start my HR monitor
I feel my abs during abs. but don't feel like
doing cardio or legs.. still do them honestly.
PLANNING : SIGN-UP
for free trial Monday at noon,
with Gabriel ?? as coach.
| "Le 19 novembre 2018 c'est le début des essais pour
notre nouveau cours de Cross-Training en équipe, Éverest!" |
 |
BED AT 10h00 PM
|
I can't find where I posted my Left Shoulder RX
results from october, so since my shoulder didn't like my recent WOs..
here they are
|
THURSDAY,
November 15th 2018
Le RUSH de la rentrée semble être
terminé.. enfin!
planned : REST!! and let my left
shoulder rest!
BED AT 9h30
|
|
FRIDAY,
November 16th 2018
Nervous .
Snow. Don't go to M's
planned : I was supposed to do this
yesterday. I'll try again this afternoon.
3h10 HOME
FITNESS
~
Amélie Boot camp #1
50 mins
do it with less
or no weights.. I'm
really not feeling well..at ½, even think of doing only half..
but after coming upstairs for a while.. I go down and try to
finish it.BUT no..not today
|
Amélie CrossFit Style |
| 100 |
Squats |
| 90 |
Crunches
or 25 hip rock 'n raise |
| 80 |
Biceps |
| 80 |
Triceps
|
| 70 |
Jump rope |
| 60 |
Squat Dev.
Militaire |
| 50 |
1 leg hamstring butt lift
Steps 8" |
|
50 |
1 leg hamstring butt lift
Steps 8" |
| 40 |
Russian twist |
| 30 |
Push-Ups feet |
| 20 |
Squat - Rameur |
| 10 |
Burpees |
| 5 |
Jumping Jacks |
|
~ 2 mins |
dance & rest |
| 5 |
Jumping Jacks |
|
not today :( |
etc up again |
BED AT 9h30
|
visit M+ and then L&C
| SUNDAY, November
18th 2018
9h03
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
55
mins /
AveHR 113 71%
/ MaxHR 169
106%
/ 304 cals / 45 % fat / 15 mins InZone
(75%+).
Take it easy to rest my left shoulder, but do
everything just don't push it.
BED AT 9h30 PM
|
|
