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WEDNESDAY,  December 26th 2018
Sick with a bad sore throat and too cold to go skiing or snowshoeing
Talk alot with B&C about Retirement
Go do Club Jouet to buy puppets

BED AT  10h30 PM 

THURSDAY,  December 27th 2018

Sick with a bad sore throat
Céline gives me quite a bit of fabric for when I'll have my Serger, a plant for when I'll have time to take care of it in ritirement, and

 Bernard's (jused just 3 times) roller blades!

KOHO Rollerblades

Come home early 'cause I don't feel well..
 

Piano ~1h+..

Unpack & rest

BED AT  10h30 PM 

FRIDAY, December 28th 2018
Piano ~1h+..
I actually feel sick with a little fever all day, but

6h35 PM OFF Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
I want to at least do something, and
since I can modify the hard stuff I'm ok

P90X3 #2a Agility X lots of modified today
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups

BED AT 10h30 PM

SATURDAY,  December 29th 2018
Piano ~ 1h+

Still sick and only take Tylenol Cold & Flu at about 5hpm.. should have earlier.

BED AT  9h30 PM 

SUNDAY,  December 30th 2018
Tylénol is not magic. My cold is still bad. Don't sleep well. Text M that I'm sick, don't know if he+3 should come tomorroe. I' really don't know. with D's pneumonia a few weeks ago..

Piano ~ 1h+

BED AT  9h30 PM 

MONDAY,  December 31st 2018
Still feeling feverish but slept better.
Piano ~ 1h+

M,Cé&2 / Puppets
Watch Star Wars and have nice Family time

BED AT  9h30 PM 

TUESSDAY,  January 1st 2019.
M,Cé&2
 

BED AT  10h30 PM 

WEDNESDAY,  January 2nd 2019.
M,Cé&2 leave early after supper
I still have bad cold symptoms
Set up my new Janome Pro4dx Serger

P
iano ~ 1h+
 

BED AT  9h30 PM 

THURSDAY,  January 3rd 2019.
P
iano ~ 1h+
 

BED AT  10h30 PM 

FRIDAY,  January 4th 2019.
Piano ~ 1h+
 

BED AT  10h30 PM 

SATURDAY,    January 5th 2019.
Piano ~1h
+..
Gaby has volleyball tournament in Granby

12h15 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" .

With  Amazon Prime Music
"50 Great '70s R&B Songs" playlist : Easy music for getting back to a WO after a long stop.
 

SPARTACUS :  1 min each.15 secs rests. Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 DB 8s Triceps
4

Power Squats

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

BED AT  10h30 PM  Stop taking Risperdal, I don't feel it helps

SUNDAY,     January 6th 2019
Piano 1h+
DIET I really have to start again. 150 lbs / 68 kg

9h06 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
4
4 mins / AveHR  118  74% / MaxHR  144  90%  / 332 cals / 40 % fat / 25 mins InZone (75%+)
couldn't give much intensity because of my cold, so stay for next class to do more time

10h07 SPINNING RPM ~ GROUP FITNESS with   Nathalie Archambault
4
3 mins / AveHR  132  83% / MaxHR  148  93%  / 401 cals / 35 % fat / 38 mins InZone (75%+)
First time for a Less Mills Spin class.. good music, good program but would like to get more into the music.. maybe when I won't have to listen to the instructions that much. / Thanks Marie-Claude for coming with me.

BED AT  9h30 PM 

MONDAY,    January 7th 2019
3 times 4 days left before retirement.

4h07 Elliptical Precor556i
30 mins / AveHR 115  72% / MaxHR  131 82%  / 222 cals / 45 % fat /
12mins InZone (75%+).
Very tired and still have the sniffles

4h05 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X  Just the first 7 exercises
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 
I do A-Z
8Roll-Up/V-Up Combo

9- Oblique V-Up — 25 each side 
10- Leg Climb
11- Mason (Kayak) Twist 40 reps -DB

stretch

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with Iona
10 mins (forget to start HR monitor) +
37
mins / AveHR 130 81% / MaxHR  150  94%  / 332 cals / 35 % fat /
28 mins InZone (75%+).

BED AT  10h30 PM

TUESDAY,  January 8th 2019.
Piano ~ 45 mins 

BED AT  9h30 PM 

WEDNESDAY,   January 9th 2019
Piano ~1h

7h20 PM ~ HOME FITNESS with Tony Horton   OFF-Program  # 02+ Kenpo Cardio +
Very tired

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 9h30 PM 

THURSDAY,  January 10th 2019.
Piano ~ 1h

BED AT  10h30 PM 

FRIDAY,     January 11th 2019
Piano 1h

9h04 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
48
mins / AveHR  129  81% / MaxHR  152  95%  / 434 cals / 35 % fat / 39 mins InZone (75%+)
My nose is still running, which is quite awkward during burpees or down dog but  I'm getting back on track.

BED AT  9h30 PM 

SATURDAY,  January 12h 2019.
Piano ~ 1h

beach party de noël Guénettes - Ste-Mélanie

BED AT  10h45 PM 

SUNDAY,     January 13th 2019
Piano 1h+

9h06 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
49
mins / AveHR  122  76% / MaxHR  150  94%  / 399 cals / 35 % fat / 33
mins InZone (75%+)

Very tired - 4h00 nap at noon!

BED AT  10h00 PM 

MONDAY,  January 14th 2019.
 

Je commence à avoir tellement hâte d'être à la retraite que j'ai de la misère à suivre ma petite routine de boulot-gym

BED AT  10h30 PM 

TUESDAY,   January 15th 2019
Piano ~ 50 mins

7h10 PM ~ HOME FITNESS with Tony Horton   OFF-Program  # 02+ Kenpo Cardio +
With Gabriel
 

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 9h30 PM 

WEDNESDAY January 16th 2019
Piano 1h+

8h00 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
Not as bad as I thought it would be..

 
#02 Plyometrics
warm up & stretch

1- Jump Squat 30 sec
2- Run-stance Squat
30 sec
3- Airborne Heisman
30 sec
4- Swing Kick
60 sec

repeat 1-2-3-4

water break 30 sec

5- Squat Reach Jump
30 sec
6- Run-Stance Squat Switch Pick-Up
30 sec
7- Double airborne Heisman
30 sec
8- Circle Run
30 sec each direction

repeat 5-6-7-8

water break 30 sec

9- Jump Knee Tuck
30 sec
10- Mary Katherine Lunges
30 sec
11- Leapfrog Squat
30 sec
12- Twist Combo
60 sec

repeat 9-10-11-12

water break 30 sec

13- Rock Star Hop
15 sec each side
14- Gap Jump
30 sec
15- Squat Jack
30 sec
16- Military March
60 sec

repeat 13-14-15-16

water break 30 sec

17- Run Squat 180 Jump Switch
30 sec
18- Lateral Leapfrog Squat
30 sec
19- Monster Truck Tire
30 sec
20- Hot Foot
30 sec each foot

repeat 17-18-19-20

water break 30 sec

21- Pitch & Catch
30 sec each side
22- Jump Shot
30 sec each side
23- Football Hero
60 sec

cool down & stretch

BED AT 10h30 PM

THURSDAY,     January 17th 2019
Piano  ~1h+

3,5 days at work next week before retirement!

BED AT  10h30 PM 

FRIDAY,     January 18th 2019
Piano ~1h+

9h04 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
45
mins / AveHR  129  81% / MaxHR  156  98%  / 399 cals / 30 % fat / 35 mins InZone (75%+)

PLANNING : Starting at Retirement January 25th . Is it too much? well even if I don't do all of it, it should be enough

Maybe do Tuesday and Thursday Zumba at 10 am + Friday Buns of Steel and Sunday BoS and RPM, and not go to Cardio Miliatire on Mondays anymore, if I can add some P90X WOs.

BED AT  9h30 PM 

TUESDAY,    January 22nd 2019.
Piano ~
45 mins.  / Sewing Puppet Theater curtains

8h15 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" .

With  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 DB 8s Triceps
4

Power Squats

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

BED AT  10h30 PM 

THURSDAY,  January 24th 2019.
Crazy! This was supposed to be my last day at work.. but bad weather.. too much rain after too much cold & snow closed the school board! So I won't have a "last day at work! " lol
Piano ~1h+..

11h00 AM Off- Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
I'm a bit slow, but do all of it. /  change Sprawl/Power knees to burpees. and burnout to jabs & high knees.

 

P90X3 #5a    MMX   
with average 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)  Jabs & high knees 1 min

BED AT  10h00 PM 

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