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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

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