|
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
1h+
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
|
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 |
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
|
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
|
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
|
#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
|
MONDAY,
December
17th 2018
Piano
~1h+..
Still tired but getting better
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" .
With Gaby and Amazon
Prime Music
"50 Great '80s Rock Anthems" playlist : Another one Bites the Dust /
Summer of '69 / Eye of the Tiger / Paradise City /
|
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
|
|
TUESDAY,
December 18th 2018
Piano
~1h
7h20 PM
~ HOME FITNESS
with Tony Horton
—
OFF-Program
#
02+
Kenpo Cardio +
| P90X+
#02+
Kenpo Cardio+ |
| Warm-up
1a- jab, cross,
shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks
cardio or break — 60
sec
** repeat 1 to 5
6- jab, uppercut,
back kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick
cardio or break — 60
sec
** repeat 6 to 10
11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout
cardio or break — 60
sec
**
repeat 11 to 15
cool-down & stretch |
BED AT 10h30 PM
|
FRIDAY,
December 21st 2018
Piano
~1h+..
/ soooo good to be on
vacation/ is this what retirement will be like?
9h12
BUNS OF STEEL
~
GROUP FITNESS
with
Nathalie Archambault
WU+
start forget to turn on my HR monitor
21
mins / AveHR 136
85% / MaxHR 155
97% / 210 cals / 30 % fat /
18
mins InZone
(75%+).
26
mins / AveHR 107
67% / MaxHR 147
92% / 160 cals / 50 % fat /
5 mins InZone
(75%+).
BED AT 10h30 PM |
SATURDAY,
December
22nd
2018
Piano
~1h+..
Ikea :) Henmes Armoire & 3
Drawer Dresser for Gaby
BED AT 10h30 PM
|
MONDAY,
December 24th
2018
Piano
~15mins..
M+ML+1 for supper and
stay for the night
BED AT 10h30 PM
|
TUESDAY,
December
25th 2018
Piano
~1h+..
M+ML+1 leave at about 10h30.
Gaby really gives me wonderful gifts
Shower Stool
for our 21st anniversary |
Computer Kneeling Chair
for X-mas |
|
|
 |
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" .
With Amazon
Prime Music
"50 Great '80s Songs" playlist : Don't stop believing,
Summer of '69, Take me home tonight, Down underI wanna dance with somebody (who
loves me)
|
SPARTACUS : 1 min each.15 secs rests. Do the whole thing 3
times
|
|
1 |
Step-up L/R |
|
2 |
Traverses |
|
3 |
Triceps kickbacks on back DB8s |
|
4 |
Power Squats |
|
5 |
Skaters |
|
6 |
Push- aways with blue elastic |
|
7 |
Pneus rapides L/R |
|
8 |
Jump squats L/R |
|
9 |
Butt lifts |
|
10 |
Corners |
Nice
weather for a road trip to Québec City but it will be too cold to go
skiing or snowshoeing
At
Bernard & Céline It's nice that Isabelle, Catherine,
Johann & his girlfriend
Marie,
are there .
BED AT 10h30 PM
|
|
|
