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MONDAY, November 19th 2018
Vacation day I need to get out more..but I don't

12h07 Cross-Training en équipe, Éverest! —    #  Gabriel Boisvert at St-Hyacinthe
Just a free trial.. don't know what the regular schedual will be. 
There will be other WODs..I was unlucky to get this one. I would have prefered one with weight lifting exercises..

55 mins / AveHR 133 83% / MaxHR  160  100%  / 355 cals / 30 % fat / 28 mins InZone (75%+).

EVEREST

Warm-up 2x Tabatas
        squat
        plank
        lunges
        elastic pull apart

WOD-TC 25 mins
        40 Burpees
        30 Push-ups
        20 Deadlifts
        100 Wall ball
        20 Deadlifts
        30 Push-ups
        40 Burpees

PLANNING : I plan to do the Ab Ripper exercises tomorrow.

5h45 CARDIO MILITAIRE ~ GROUP FITNESS with Marco Rosso at Beloeil
Haha! I arrive after thw WU.. thought it was`at 6h00pm like on Tuesdays.. all mixed up because I'm coming from home and not doing the Ab Ripper before class

40 mins / AveHR 131 82% / MaxHR  155  97%  / 377 cals / 35 % fat / 32 mins InZone (75%+).

6h31 ZUMBA ~ GROUP FITNESS with  Nancy Beauregard at Beloeil
60 mins /
AveHR 126  79% / MaxHR  143  89%  / 524 cals / 40 % fat / 47 mins InZone (75%+).
2 guys in class doing very well. one from Cardio Militaire.. I don't know if there are any girls from CM.

BED AT  10h30 PM

TUESDAY,   November 20th 2018
Last vacation day from work before retirement. (not counting x-mas holidays)
Gaby has a bad cough, and I'm tired.

6h07 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues
54 mins / AveHR  112  70% / MaxHR  201  126%  / 375 cals / 50 % fat / 16 mins InZone (75%+).
my HR monitor is giving me Fake News!

PLANNED : all day I wondered.. today or tomorrow? but after Zumba I felt good Today!

7h05 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
With List of exercies.. 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 -DB

stretch

BED AT 10h30 PM

headache all day & night

headache all day & night

FRIDAY, November 23rd 2018

9h04 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
45 + mins / AveHR  119  74% / MaxHR  187  117%  / 343 cals / 45 % fat / 24 mins InZone (75%+).
 

11h15 Massotherapie Pascal Lussier for left shoulder, neck and hopefully headaches.. probably because of Wall-balls on Monday

BED AT  9h30 PM 

SATURDAY,  November 24th 2018
Still have headaches last night and when I get up.. but not as bad.
Start practicing piano.. again../ played piano ~1h

Albi comes for the afternoon

BED AT  10h30 PM 

SUNDAY,   November 25th 2018
Piano total ~1,5h

9h04 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
46
mins / AveHR  127  79% / MaxHR  152  95%  / 400 cals / 35 % fat / 31 mins InZone (75%+)

BED AT  9h30 PM 

MONDAY, November 26th 2018

4h49 Elliptical & Stair Climber
15 mins / AveHR 93  58% / MaxHR  108  68%  / 58 cals / 60 % fat / 0 mins InZone (75%+).
Just to try the Stair Climber.. didn't like it.
but it's good to move a little before intense class

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with Marco Rosso at Beloeil
59 mins / AveHR 136 85% / MaxHR  159  99%  / 588 cals / 30 % fat / 52 mins InZone (75%+).
near the end : 145 squat-développée militaire , we had 160 to do.. I don't know if anyone finished

6h32 ZUMBA ~ GROUP FITNESS with  Nancy Beauregard at Beloeil
58 mins /
AveHR 130  81% / MaxHR  144  90%  / 529 cals / 35 % fat / 52 mins InZone (75%+).
very tired

BED AT  10h30 PM

TUESDAY,  November 27th 2018
Piano ~1h good exercise for the fingers and Gaby likes it !

6h07 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues
Nathalie is absent and there is a snowstorm..

BED AT  10h30 PM 

WEDNESDAY, November 28th 2018
Piano ~1h

4h05 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
With List of exercies.. 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 -DB

stretch

4h34 Elliptical
30 mins / AveHR 110  69% / MaxHR  126 79%  / 197 cals / 55 % fat / 2mins InZone (75%+).
Just to
warm up a little

5h37 CARDIO MILITAIRE ~ GROUP FITNESS with Rémy Morrissette Marsan
51 mins / AveHR 124 78% / MaxHR  158  99%  / 431 cals / 35 % fat / 32 mins InZone (75%+).
AMRAP : 15 mins - 6 exercises

BED AT  9h30 PM

THURSDAY,  November 29th 2018
Piano ~1h+..

I decide that I don't need to do a workout every day until I retire if I want to play the piano. I can't do everything all at the same time and I'll have more time when I retire.. and I should still be "in shape"  training 3-4 times a week. That is : " à condition que je n'ai pas mal au dos la nuit parce que je ne me suis pas entrainée."

BED AT  10h30 PM 

FRIDAY, November 30th 2018
Piano ~2h..

9h05 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
46 + mins / AveHR  123  77% / MaxHR  154  96%  / 375 cals / 40 % fat / 29 mins InZone (75%+).
Same as last week but with steps , goes by quickly

3h15 PM Flu shot

BED AT  10h30 PM 

Day at Ste-Justine with Gaby to be with D.

SUNDAY,   December 2nd 2018
Piano ~1h+.. but bad left shoulder ache

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 10" .

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

Power Squats

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

7h00 PM BALLROOM DANCE PRACTICE  at home
1h00 mins  
Samba

BED AT  10h30 PM 

MONDAY, December 3rd 2018

4h15 PM P90X  ~ at the gym  with Tony Horton —    # 12 Ab Ripper X
With List of exercies.. 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 -DB 8

stretch

5h31 CARDIO MILITAIRE ~ GROUP FITNESS with Marco Rosso at Beloeil
56 mins / AveHR 134 84% / MaxHR  156  98%  / 537 cals / 30 % fat / 46 mins InZone (75%+).
near the end : 8 minutes squat-développée militaire DB5s , I do 160 + 30 just squats with DB8s

6h31 ZUMBA ~ GROUP FITNESS with  Nancy Beauregard at Beloeil
56 mins /
AveHR 129  81% / MaxHR  145  91%  / 512 cals / 35 % fat / 53 mins InZone (75%+).
My arms are really tired from Cardio Militaire

BED AT  10h30 PM

TUESDAY,   December 4th 2018 Bonne fête Poupou!
Piano ~1h+.

7h00 PM BALLROOM DANCE PRACTICE  at home
1h00 mins Triple-swing, merengue, chacha 

BED AT  10h30 PM 

WEDNESDAY,   December 5th 2018
Piano ~1h (planned)

4h00 PM STRETCHING
60 mins.. I know what I need.

5h05 ROWING CONCEPT2
12 mins /
Just to
warm up a little

5h37 CARDIO MILITAIRE ~ GROUP FITNESS with Rémy Morrissette Marsan
51 mins / AveHR 124 78% / MaxHR  158  99%  / 431 cals / 35 % fat / 32 mins InZone (75%+).

BED AT  10h30 PM

THURSDAY,  December 6th 2018
Piano ~1h+..

BED AT  10h30 PM 

FRIDAY, December 7th 2018
Piano ~1h+..

9h12 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
WU+39 mins / AveHR  121  76% / MaxHR  150  94%  / 307 cals / 40 % fat / 2 mins InZone (75%+).

BED AT  12h30 AM  CSVDC Belle & Bum party dance ~1h30

SATURDAY,  December 8th 2018
Piano ~1h+..

BED AT  10h30 PM 

SUNDAY,   December 9th 2018
Piano 2x30 mins. / 2-8PM chez M pour fête 1 an de Cé

9h03 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
47
mins / AveHR  118  74% / MaxHR  149  93%  / 360 cals / 40 % fat / 26 mins InZone (75%+)

BED AT  9h30 PM 

MONDAY, December 10th 2018
Piano ~1h.. Need to take a break from the gym.

7h10 PM BALLROOM DANCE PRACTICE  at home
1h00 mins chacha 

BED AT  10h00 PM

TUESDAY, December 11th 2018
Piano ~1h..  Wear Tennis elbow strap to protect left forearm

7h10 PM BALLROOM DANCE PRACTICE  at home
1h00 mins merengue

BED AT  10h15 PM

WEDNESDAY,   December 12th 2018
Piano ~1h+..
Sore throat..

7h15 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 10" .

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

5 Skaters
6 TRX PUs
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts
10 Corners

BED AT  9h30 PM 

THURSDAY,  December 13th 2018
The day goes by very fast, get alot done that I didn't feel like doing.
Piano ~1h+..

8h00 PM Off- Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
This is my break from the gym week.. meaning break from intenisty.. we'll see.I just wish my head wasn't throbbing all the time.// Well, I did it, but didn't do it well. lol did what I could and since I didn't have the intensity, I had the time to count the reps, so if I want to I can do it with out the DVD, and without a timer.

P90X3 #5a    MMX    with Rep count for each side
30 secs rest between rounds.  

        Round One   **Change Lead at 30 seconds

1. High and Low Jab/Cross 20
2. Hook/Uppercut/Front Knee 16
3. Triple Jab/ Cross/ Back Knee 12
4. Hook Elbow/Down Elbow 16

Round Two   **Change Lead at 30 seconds

1. Jab/Over The top Elbow/ Crescent Kick 12
2. Superman Punch/4-Punch Scramble/Sprawl 9
3. Lead Uppercut/Hook Elbow/ Snap Kick 12
4. Sprawl/Power Knees/ Hook and Upper Elbow 5

Round Three   **Change Lead at 30 seconds

1. Upper Back elbow/Hook Elbow/ Back Kick 10
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl 6
3. Push Kick/ Snap Kick 15
4. Hook/Uppercut/Hook/ Uppercut/Sprawl 10

Round Four   **Change Lead at 30 seconds

1. Frt Leg Check/Frt Snap Kick/ Superman Punch 10
2. Jab/Cross/Sprawl/Scramble 8
3.Jab/Cross/Hook Elbow/ Over the Top Elbow 10
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut 6
5, Burnout (Punch and Sprawl) 1 min

BED AT  10h00 PM 

FRIDAY, December 14th 2018
Piano ~1h..  // Dr Auclair in PM.

7h10 PM BALLROOM DANCE PRACTICE  at home
1h00 mins Samba, Chacha, Merengue

BED AT  10h15 PM

SATURDAY, December 15th 2018
Piano ~1h+.. / feeling Cold not far

7h10 PM BALLROOM DANCE PRACTICE  at home
1h00 mins Chacha with music

BED AT  10h45 PM

SUNDAY, December 16th 2018
Piano ~1h+../ headache and Cold, tired, event though I slept quite a bit.

7h15 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
57 mins+ with Gaby

#07 Stretch

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

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

BED AT  10h45 PM

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