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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
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
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
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


PLANNED BED AT 10h00 PM

THURSDAY,  February 7th 2019

 

PLANNED


Piano ~
1h+

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

BED AT 9h30 PM

FRIDAY,  February 8th 2019
Piano ~ 1h+

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%+)

BED AT  9h30 PM 

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