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FRIDAY, January 25th 2019
65 years old and retiring !
Piano ~ 45 mins

9h02 BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault
54 mins / AveHR 129 81% / MaxHR 153 96% / 488 cals / 30 % fat / 37 mins InZone (75%+)

Stop at work place to pick up my stuff and hand in my keys.

So long, and thanks for all the fish!

BED AT 9h30 PM

SATURDAY, January 26th 2019

2h00 to 10h00 PM My 65 th Bday and retirement party and Rosa is 10 years old tomorrow so we celebrate her bday as well. Bernard, Céline, Fernand, Louise, Manouane, Marie-Lène, Rosa, Anabelle, Daniela, Tristan, Charléloi, Alexandre, Mélanie, Laurent, Luc, Chantale, Nathalie, René and Gaby & I .

Waow! quelle party de FÊTE & RETRAITE ! Entourée de famille et d'amis.. Gaby qui a préparé une présentation d'une 30aine (32) de msg vidéo d'amis, parenté, gens et groupes que j'ai côtoyé dans mes loisirs ou sur internet qui me souhaite bonne retraite, puis le délicieux buffet incluait du Bejgli qu'il a fait lui-même, on a bu le Tokaji que mon frère avait rapporté de la Hongrie.. Les petits enfants ont fait des spectacles, on a dansé, j'ai testé que je suis encore capable de danser Footloose avec pas mal d'énergie. Il ne manquait rien pour que ma nouvelle vie commence avec un grand sourire!

Merci tous l'monde et MERCI Gaby !

BED AT 11h00 PM Bernard & Céline stay until tomorrow.

SUNDAY, January 27th 2019

P90X WEEK 1

6h03 PM P90X ~ HOME FITNESS with Tony Horton — # 01 Chest & Back
I seem to be starting at zero again, but that's all right. Paper log my WO but don't compare it yet to last times, I just do it.

#01 Chest & Back

warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11

cool-down & stretch

BED AT 10h00 PM

MONDAY, January 28th 2019
Piano ~ 1h+

12h30 PM P90X ~ HOME FITNESS with Tony Horton — 05 Legs and Back
Up the DBs to mostly 10s. Do the Back Exercises on the pull-up bars with chair, but since it's the first week. do them honestly but softly /
note : Balance Lunge = Bulgarian Split Squats L/R

#05 Legs & Back

warm up & stretch

1- Balance Lunge — 20 each leg
2- Calf Raise Squat — 30 sec
3- Reverse Grip Chin-Up — 30 sec
4- Super Skater — 25 each side
5- Wall Squat — 90 sec
6- Wide Front Pull-Up — 30 sec
7- Step Back Lunge — 15 each side
8- Alternating Side Lunge — 24 reps
9- Closed Grip Overhand Pull-Up — 30 sec
10- Single-Leg Wall Squat — 60 sec
11- Deadlift Squat — 20 each leg
12- Switch Grip Pull-up — 60 sec

ballistic stretch / water break — 60 sec

13- Three-Way Lunge — 30 reps
14- Sneaky Lunge — 20 reps
15- Reverse Grip Chin-Up — 30 sec
16- Chair Salutations — 2x 30 sec
17- Toe-Roll ISO Lunge — 20 each side
18- Wide Front Pull-Up — 30 sec
19- Groucho Walk — 45 sec
20- Calf Raises — 75 reps
21- Closed Grip Overhand Pull-Up — 30 sec
22- 80/20 Siebers-Speed Squat — 30 each side
23- Switch Grip Pull-Up — 30 sec

cool down & stretch

1h45 PM P90X ~ HOME FITNESS with Tony Horton — # 02 Plyometrics
ouf! I was already tired at the start, but got through it. "It's only the first week"
.

#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 9h30 PM

TUESDAY, January 29th 2019
Piano ~ 15 mins

10h07 ZUMBA ~ GROUP FITNESS with Maryse Trahan
53 mins / AveHR 137 86% / MaxHR 151 94% / 525 cals / 30 % fat / 50 mins InZone (75%+).
First time with Maryse. Like the class alot.

Tired..

BED AT 9h30 PM

WEDNESDAY, January 30th 2019
Piano ~ 1h+

10h00 AM shovel 30 mins.. don't want to do too much since I haven't shoveled in a long time. and I don't have the right shovel for me.

7h00 PM P90X ~ HOME FITNESS with Tony Horton — # 12 Ab Ripper X
With List of exercies.. instead of DVD and take some breaks

#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~~ I do A-Z
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps -DB 8

stretch

7h30 PM P90X ~ HOME FITNESS with Tony Horton — #09 Chest, Shoulders & Triceps
paper log, lower weights than in June 2018, take care of left elbow. PUs are really weak, even on knees.. but it's a start.

#09 Chest, Shoulders & Triceps

warm up & stretch
1- Slow-Motion 3-in-1 Push-Up — 12 reps
2- In & Out Shoulder Fly — 16 reps
3- Chair Dip — 30 sec
4- Plange Push-Up
5- Pike Press
6- Side Tri-Rise
7- Floor Fly
8- Scarecrow
9- Overhead Triceps Extension
10- Two-Twitch Speed Push-Up
11- Y-Press
12- Lying Triceps Extension

ballistic stretch

13- Side-To-Side Push-Up
14- Pour Fly
15- Side-Leaning Triceps Extension
16- One-Arm Push-up
17- Weighted Circle — 40 reps
18- Throw The Bomb
19- Clap or Plyo Push-Up
20- Slow-Mo Throw
21- Front-To-Back Triceps Extension
22- One-Arm Balance Push-Up
23- Fly-Row-Press
24- Dumbell Cross-Body Blows

cool-down & stretch

BED AT 10h30 PM

THURSDAY, January 31st 2019
Piano ~ 1h+

10h01 ZUMBA ~ GROUP FITNESS with Maryse Trahan
53 mins / AveHR 138 86% / MaxHR 150 94% / 540 cals / 30 % fat / 51 mins InZone (75%+).

BED AT 9h30 PM

FRIDAY, February 1st 2019
Piano ~ 1h+

9h02 BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault
I don't wear my HR monitor but I think it's quite close to last week :
54 mins / AveHR 129 81% / MaxHR 153 96% / 488 cals / 30 % fat / 37 mins InZone (75%+)

BED AT 9h30 PM

SATURDAY, February 2nd 2019
ACHES & PAINS : Sore left shoulder
Piano ~ 1h+

BED AT 9h30 PM

SUNDAY, February 3rd 2019
Piano ~ 1h+

9h00 BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault
38+ mins / AveHR 127 79% / MaxHR 151 94% / 331+ cals / 35 % fat / 28+ mins InZone (75%+)
my HR monitor is stuck at 128 bpm .. I have to restart it to get it going.

10h09 SPINNING RPM #81 ~ GROUP FITNESS with Nathalie Archambault
47 mins / AveHR 139 87% / MaxHR 155 97% / 496 cals / 25 % fat / 43 mins InZone (75%+)
Better than last time (January 6th)

7h00 PM P90X ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins+ with Gaby, First time in a long time.

#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 10h30 PM

MONDAY, February 4th 2019
Piano ~15 mins

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 14" .
With Gaby who does the regular program, I modify it to do more strength than cardio

SPARTACUS : 1 min each.15 secs rests. Do the whole thing 3 times
1	Step-ups L/R - DB20s
2	Biceps - DB10s
3	Dips / Triceps DB10s
4	Bulgarian Split Squats L/R - DB20s
5	Traverses - DB20s
6	Knee PUs
7	Shoulders - DB5s
8	Step-ups L/R - DB20s
9	Butt lifts
10	Knee PUs

BED AT 10h00 PM

TUESDAY, February 5th 2019
Piano ~ 1h+

10h11 ZUMBA ~ GROUP FITNESS with Maryse Trahan
52+ mins / AveHR 133 83% / MaxHR 148 93% / 499+ cals / 35 % fat / 49 mins InZone (75%+).
Start HR monitor after 1st song. Start being more at ease with the choreography.

BED AT 9h30 PM

WEDNESDAY, February 6th 2019
Piano ~ 1h+

7h03 PM P90X ~ HOME FITNESS with Tony Horton — # 01 Chest & Back
Upped some PUs but downed others and stuff..

#01 Chest & Back

warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11

cool-down & stretch

BED AT 10h00 PM

THURSDAY, February 7th 2019
Piano ~ 1h+

10h02 ZUMBA ~ GROUP FITNESS with Maryse Trahan
55 mins / AveHR 137 86% / MaxHR 150 94% / 551 cals / 30 % fat / 52 mins InZone (75%+).

BED AT 10h00 PM

FRIDAY, February 8th 2019
Piano ~ 1h+

9h05 BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault
47 mins / AveHR 121 76% / MaxHR 146 91% / 374 cals / 40 % fat / 30 mins InZone (75%+)
I don't really know why my stats are this low, I think I worked hard..

BED AT 9h30 PM

SATURDAY, February 9th 2019
Piano ~ 45mins

Start Push-Ups Program 10-12-7-7-25 in the 11-10 group, week 1 lower than last time, but I want to take care of my shoulder.

BED AT 9h30 PM

SUNDAY, February 10th 2019
Piano ~ 1h+

9h03 BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault
41 mins / AveHR 138 86% / MaxHR 153 96% / 419 cals / 30 % fat / 39 mins InZone (75%+)
9 mins / AveHR 98 61% / MaxHR 118 74% / 45 cals / 60 % fat / 0 mins InZone (75%+)
Just to compare.. monitor my HR during main part and abs seperately

10h08 SPINNING RPM #81 ~ GROUP FITNESS with Nathalie Archambault
44 mins / AveHR 127 79% / MaxHR 143 89% / 384 cals / 35 % fat / 35 mins InZone (75%+)
Use the Display.. like it.works with my HR monitor so I don't have to look at my watch, and gives total kms.

7h00 PM P90X ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins+ with Gaby, who's had some fever all day. I just hope it's the flu strain that I was vaccinated against.. not anoter one.

#07 Stretch

BED AT 10h30 PM

MONDAY, February 11th 2019
Piano ~ 1h00

Push-Ups Program 10-12-8-8-26

BED AT 10h30 PM

TUESDAY, February 12th 2019
Piano ~ 1h+

10h07 ZUMBA ~ GROUP FITNESS with Maryse Trahan
51 mins / AveHR 131 82% / MaxHR 187? 117% / 472 cals / 35 % fat / 45 mins InZone (75%+).
Since I start knowing the steps, by HR is lower than last week, but it's still a good WO and fun.

BED AT 9h30 PM

WEDNESDAY, February 13th 2019
Piano ~ 1h00

12h30 PM shovel 30 mins.. don't know where to put the snow!

Push-Ups Program 11-15-9-9-30

BED AT 9h30 PM

THURSDAY, February 14th 2019
DIET 148 lbs
RV Dre Auclair at 2h15 PM ( but re-scheduled to next week)
Piano ~ 1h00

10h02 ZUMBA ~ GROUP FITNESS with Maryse Trahan
54 mins / AveHR 136 85% / MaxHR 154 96% / 535 cals / 30 % fat / 52 mins InZone (75%+).
Only find out after class that my Dr's appointment is put off 'til next week. no problem, since I'm retired :) I have time..

BED AT 10h30 PM

FRIDAY, February 15th 2019
Piano ~ 1h+

2h45 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
Cell 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 14" .
Very hard today. and my Xoom 2011 wouldn't light up.. guess it's done its time.

SPARTACUS : 1 min each.15 secs rests. Do the whole thing 3 times
1	Step-ups L/R - DB20s
2	Biceps - DB10s
3	Dips / Triceps DB10s
4	Bulgarian Split Squats L/R - DB20s
5	Traverses - DB20s
6	Knee PUs lower than regular PUs
7	Shoulders - DB5s
8	Step-ups L/R - DB20s
9	Butt lifts
10	Knee PUs lower than regular PUs

BED AT 9h30 PM

SATURDAY, February 16th 2019
Piano ~ 1h+

Push-Ups Program 14-14-10-10-30

BED AT 9h30 PM

SUNDAY, February 17th 2019
Piano ~ 1h+

9h03 BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault
48 mins / AveHR 128 80% / MaxHR 189 118% / 426 cals / 35 % fat / 37 mins InZone (75%+)
I didn't eat enought this morning or ate too early, either way, I had to take ½ Boost to finish class

10h05 SPINNING RPM #81 ~ GROUP FITNESS with Nathalie Archambault
44 mins / AveHR 123 77% / MaxHR 142 89% / 362 cals / 40 % fat / 28 mins InZone (75%+)
feeling average..couldn't push that much.. that's what happens when I start a diet.. there's a period of getting adjusted.

MATRIX IC3 ( I think this is the model.. I'll check next time) I just realized that when the handles rattle I just have to titen the front screw. lol

7h00 PM P90X ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins+ with Gaby,

#07 Stretch

BED AT 10h30 PM

MONDAY, February 18th 2019
Piano ~ 1h+

Push-Ups Program 14-16-12-12-30

BED AT 10h30 PM

TUESDAY, February 19th 2019
Piano ~ 1h+

10h07 ZUMBA ~ GROUP FITNESS with Maryse Trahan
51 mins / AveHR 134 84% / MaxHR 152 95% / 500 cals / 30 % fat / 50 mins InZone (75%+).
Thought it will be another instructor but it´s on another day she´ll be absent. Good class, I´m glad it´s her :)
But I´m very tired after, and eat too much. I should have taken a nap.

BED AT 9h30 PM

WEDNESDAY, February 20th 2019
Piano ~ 1h00+

Push-Ups Program 16-17-14-14-30

BED AT 9h30 PM

THURSDAY, February 21st 2019
Piano ~ 45 mins

10h02 ZUMBA ~ GROUP FITNESS with Maryse Trahan
51 mins / AveHR 126 79% / MaxHR 148 93% / 444 cals / 40 % fat / 40 mins InZone (75%+).
Feeling a little low but goes ok.

Dre Auclair at 2h15 PM ( re-scheduled from last week)

BED AT 10h30 PM

FRIDAY, February 22nd 2019
DIET 147 lbs
Piano ~ 1h+

9h07 BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault
48 mins / AveHR 132 83% / MaxHR 151 94% / 452 cals / 30 % fat / 39 mins InZone (75%+)
I don't really know why my stats are this low, I think I worked hard..

SHOPPING Sports Expert

Reebok Cardio Motion 50% off = 45$

It has the TurnZone Technology on the medial side of the ball. this tchnology, a disc-shaped structure, allows users to perform twists and turns without stressing the knees.

Many fitness enthusiasts claimed that the trainer was excellent for cross-training, studio workouts, ZUMBA, BODYPUMP, and BODY COMBAT.

The style of the shoe was adored by numerous wearers.

These should be great for Zumba.

Push-Ups Program : PROGRESS TEST

BED AT 9h30 PM

SATURDAY, February 23rd 2019
Piano ~ 1h+

I saw an article on FB in Men's Journal "10 HIIT Workouts to Get You Shredded for Summer" and decided to make my own.

HIIT : HOW I IMAGINE TRAINING for summer

Walk by the fridge without opening it.
Drink water instead of snacking.
Eat veggies with each meal.
Leave the wine for special occasions.
Put on favorite music and dance while you cook.
Sleep at least 7 hours each night.
Find/Follow passions in our life other than eating.
Get rid of stress as much as you can.
Prepare & freeze your won prepared meals.
Do NOT make the kitchen the heart of your home.

Push-Ups Program 16-20-14-14-30

BED AT 9h30 PM test 4h00 AveHR 48 30% / MaxHR 199 124%

SUNDAY, February 24th 2019
Piano ~ 1h+

9h05 BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault
48 mins / AveHR 127 79% / MaxHR 202 126% / 415 cals / 35 % fat / 33 mins InZone (75%+)
I like this les cardio, more buns of steel class..
202 bpm HR.. I should maybe talk about it with my doctor.. as I did 10 years ago.

10h07 SPINNING RPM #81 ~ GROUP FITNESS with Nathalie Archambault
44 mins / AveHR 120 75% / MaxHR 134 84% / 344 cals / 45 % fat / 28 mins InZone (75%+)
sort of like last week.

MATRIX IC3

7h00 PM P90X ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins+ with Gaby,

#07 Stretch

BED AT 9h30 PM

MONDAY, February 25th 2019
Piano ~ 1h+

Push-Ups Program 20-25-15-15-max at least 30

BED AT 10h30 PM

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