|
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
Cιline 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
Tylιnol 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,Cι&2 / Puppets
Watch Star Wars and have nice Family time
BED AT 9h30 PM
|
WEDNESDAY,
January 2nd 2019.
M,Cι&2 leave early
after supper
I still have bad cold symptoms
Set up my new Janome Pro4dx Serger
Piano
~ 1h+
BED AT 9h30 PM
|
SATURDAY,
January
5th 2019.
Piano
~1h+..
Gaby has volleyball tournament in Granby
12 h15 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
44
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
43
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
8- Roll-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
|
|
WEDNESDAY,
January
9th 2019
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 9h30 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
~ 1hbeach
party de noλl Guιnettes - Ste-Mιlanie
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 ΰ avoir tellement hβte d'κtre ΰ la retraite que j'ai de
la misθre ΰ 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 +
| 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
|
|
