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SUNDAY,  May 26th 2019
Piano ~1h

8h50 AM  20 mins PRECOR  556i Intervals 15 secs / 90 secs  and  40 mins PRECOR  100i Intervals 180 secs / 180 secs
60 mins / AveHR  131  82% / MaxHR  150  94%  / 559 cals / 35 % fat / 48 mins InZone (75%+)
feeling good

 

BED AT  10h00 PM 

MONDAY,   May 27th 2019 
Piano ~ 1h+

YARDWORK
 

BED AT  10h30 PM 

TUESDAY,   May 28th 2019 
Happy bday M! Hope you'll like your Kindle

Supper at M's
 

BED AT  10h30 PM 

WEDNESDAY,   May 29th 2019 
Piano ~ 1h+

YARDWORK
 

BED AT  10h30 PM 

THURSDAY,   MAY 30th 2019
Piano ~ 1h+

1h20 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

YARD VERTDURE 1

BED AT 10h30 PM 

SATURDAY,  June 1st 2019
Piano ~ 1h+
M+3 come in the afternoon /M goes to HS reunion

MOTIVATION My turn to need some

on FB write to Marco R

Lâche pas! C'est bon de voir tout ce que tu fais.. Il faut que je me remette à l'entrainement. Depuis qqs mois je ne fais presque plus rien.

11h45 AM JOGGING  2+ km slow but nice

BED AT  10h30 PM 

SUNDAY,   June 2nd 2019
M+3 Leave at 3pm

9h03 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues
 54 mins / AveHR  120  75% / MaxHR  138  86%  / 425 cals / 45 % fat / 31 mins InZone (75%+)

BED AT  9h30 PM 

WEDNESDAY,   June 5th 2019
Piano ~ 1h

2h15 Gift from Gaby January 25th ~ Private dance class with   Didier Jean-François
30 mins Lindy Hop / 30 mins Charleston / 30 mins Jazz Solo.



 

BED AT 10h30 PM 

FRIDAY, June 7th 2019
Piano ~ 1h+

12h03 PM CARDIO MILITAIRE   ~ GROUP FITNESS with  Ioana Ene
 47 mins / AveHR  136  85% / MaxHR  157  98%  / 470 cals / 25 % fat / 38 mins InZone (75%+)

IONA — #3
Warm-up 4 mins .AMRAPs
     Band Pull aparts 12x
      Squats over-head band 10x
      Hand walk x 3
      Burpee -no jump 5x
COMBO 4 mins.AMRAPs
a) Clean / Squat /  Press / Back Lunge / Renagade / 4x
     Skater x 20
b) Bear Walk front & back 4 steps : 4 x
    3 Jumping Jacks
BLOCK 1 - 10 mins .AMRAPs
      Front to back lunges 4 x ea
      Abs- legs up Punch 20x
      Jump over step 10x
      Plank-up & Push-up 6x
BLOCK 2 - 10 mins  .AMRAPs
      Plank-Jack over step 12x
      Front squat  8 x
      Dips 8x
      K-bell Swing 12x

BED AT 10h30 PM 

SATURDAY, June 8th 2019
Mont Saint-Hilaire
HIKING  start at 9h11 am
TEMP : ~14°C sunny  / Very clear day
Deuter 28l pack : at 11 lbs
UP&DOWN RED / BACK-UP&DOWN BLUE to ROCKY
including 2x 15 mins stop at top
5h14 mins / AveHR  118  74% / MaxHR  152  95%  / 2381 cals / 45 % fat / 2h11 mins InZone (75%+)
We were going to do the Orford Alpine Ski trail, but woke up at 4 am and needed to sleep some more. Go choice to do St-Hilaire instead / talk a couple of times with a couple  who might be interested in going to the Dacks or Whites./ Next time I do these to trails I think I'll go up again at the purple trail to skip the flat part.
 

BED AT 10h00 PM

SUNDAY,   June 9th 2019
 Piano ~ 1h+

9h04 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues
 55 mins / AveHR  112  70% / MaxHR  133  83%  / 370 cals / 50 % fat / 10 mins InZone (75%+)
Not very cardio today.. maybe because I'm tired from yesterday? I thought I was doing well in class, maybe it's my HR monitor that was slow? Either way.. it felt good.

8h00 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
57 mins+  With Gaby / we don't do #20, 22, 24, 29. We don't feel they are good for us.

#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 10h00 PM 

MONDAY, June 10th 2019
Piano ~ 1h+

ACHES & PAINS Take Réactine against allergies since I'm sneezing alot. helps.

5h31 PM CARDIO MILITAIRE  ~ GROUP FITNESS with  Ioana Ene
 55 mins / AveHR  135  84% / MaxHR  159  99%  / 546 cals / 30 % fat / 45 mins InZone (75%+)
I need to modify the 21-15-9s.. instead of doing the numbers, since I'm slow.. I just change exercises when Steve changes.. I know he does it all and finishes.

IONA — # 11
Warm-up 5 mins
 30 secs ea    Band Pull aparts / Rotation hanche / Rotation épaule / Rotation colonne / Kick avant / Fente latérale/
 .1 min ea :  Mountain Climber / Push-ups / Jumping-Jacks
SPEED LADDER DRILLS
a) Lateral plank walk / jog back // wall sit & jumping jacks
b) One foot in & outs / lateral squat walk back // wall sit & jumping jacks
21 - 15 -  9 I change when S. changes cause I know I can't do all
  a) Over-head forward lunge / burpees
b) Squat with front raise / KB lift
c) Sitting Militairy Press / Push-ups
d) Renegade row / Abs : knees apart

6h30 PM BODY PUMP # mix  ~ GROUP FITNESS with Lisa-Marie Blier
I like it more than when I did it when it started /  September 10th 2011 / I don't know which # of Bodypump program this was now. but I don know that I'm  8 years older and 20 lbs heavier! :(

BED AT 10h30 PM 

WEDNESDAY,   June 12th 2019
 Piano ~ 1h+

9h04 FESSES DE FER ~ GROUP FITNESS with   Anne B
 53 mins / AveHR  134  84% / MaxHR  154  96%  / 512 cals / 30 % fat / 45 mins InZone (75%+)
 More Cardio than I thought it would be but it's good to be back to claases I know & like.

BED AT 10h00 PM 

THURSDAY,   June 13th 2019
 Piano ~ 1h

SHOPPING My shoulders hurt during Bodypump on Monday when I put on the weights for squats and I like my comfort so I ordered these. / It's quite big, I don't know if I'll be shy to use it.

BENIFIT Barbell Pad for weightlifting / Amazon.ca
Barbell squat pad is made from NBR, which is non slip surface and no deformation ​for added grip. /

BED AT 10h00 PM 

FRIDAY, June 14th 2019
Piano ~ 1h

12h08 PM CARDIO MILITAIRE   ~ GROUP FITNESS with  Ioana Ene
 42 mins / AveHR  139  87% / MaxHR  158  99%  / 435 cals / 25 % fat / 39 mins InZone (75%+)
It was very hard to start with 15 burpees.. next time I should WU on my own a little before class. I don't really remember what we did, but it was something like this :

IONA — #4
Partner Warm-up 6 mins
     alternate 2x :Wall sit  / 15 burpees
     alternate 2x Hamstrings / 10 Push-ups
      alternate 2x High knees / Mary Katherines
     alternate 2x Long jumps / ??
BLOCK A 4 mins.AMRAPs
a) Bent over row 10 x
b) Back extensions 12 x
c) Renagade Rows 20x
BLOCK B - 4 mins .AMRAPs
 a) Back lunge and knee-up twist 10x
b) Iso hamstrings 10x
c) jumping jacks 15x
d)     ??
BLOCK C - 4 mins  .AMRAPs
 a) Seatted Military Press 10x
b) Push-ups 5 secs on down  4x
c) Burpees 8x
BLOCK D - 4 mins  .30 secs ea / 2 rounds
a) 4 corners squat jumps
b) Gliders   hamstrings
c) Iso Abs
d)  ??

BED AT 10h30 PM 

SUNDAY,   June 16th 2019
afternoon & pm at M's

8h54 AM  20 mins PRECOR  556i
60 mins / AveHR  127  79% / MaxHR  145  91%  / 535 cals / 40 % fat / 50 mins InZone (75%+)
feeling ok.. but don't feel like doing intervals.

 

BED AT 10h00 PM 

MONDAY, June 17th 2019
Piano ~ 15 mins

Health I'm not worried but since my HR monitor sometimes gives me numbers that are too high for my age.. Dre A thinks it's a good idea to have me checked out.

15 fév zumba    51 mins / MaxHR        187  117%

17 fév.     FdF  48 mins / MaxHR        189  118%  

23 fév BED test 4h00  / MaxHR        199  124%

24 fév FdF    48 mins  / MaxHR       202  126%

6 mars zumba 55 mins / MaxHR       180  113%  
Holter HR Monitor

Twenty-four hour Holter monitoring is a continuous test to record your heart’s rate and rhythm for 24 hours. You wear the Holter monitor for 12 to 48 hours as you go about your normal daily routine. This device has electrodes and electrical leads exactly like a regular EKG, but it has fewer leads. It can pick up not only your heart’s rate and rhythm but also when you feel chest pains or exhibit symptoms of an irregular heartbeat, or arrhythmia.

 

5h31 PM CARDIO MILITAIRE  ~ GROUP FITNESS with  Ioana Ene
 last week. 55 mins / AveHR  135  84% / MaxHR  159  99%  / 546 cals / 30 % fat / 45 mins InZone (75%+)
I don't wear my HR monitor because I have the Holter Monitor But I think it was quite close to last week's numbers

IONA — # 4
Warm-up 4 mins
.1 min ea :   ? /  Slow Mountain Climber / Push-ups / Jumping-Jacks
one minute / 45 secs / 30 secs
  a) Over-head forward lunge / burpees
b) Squat with front raise / KB lift
c) Sitting Militairy Press / Push-ups
d) Renegade row / Abs : knees apart
Partner Finisher 6 mins
     alternate 3x :Wall sit  / 12 burpees
     alternate 3x 4 ea side up-down Push-ups / High knees
     alternate 3x iso ABS  / 26 Mary Katherines

6h30 PM BODY PUMP # mix ~ GROUP FITNESS with Lisa-Marie Blier
Same as last week / new program next time (july 10th)
 

BED AT 10h30 PM 

TUESDAY,   June 18th 2019
 Piano ~ 1h+

5h00 PM DENTIST X-RAY for toothache :/

BED AT 10h00 PM 

WEDNESDAY,   June 19th 2019
 Piano ~ 1h+

toothache :/

BED AT 10h00 PM 

THURSDAY,   June 20th 2019
 DENTIST lower right side 1 extraction.

YARD VERTDURE 2

BED AT 10h00 PM 

FRIDAY,   June 21st 2019
 Piano ~ 1h+

No more toothache but feel extraction

BED AT 10h00 PM 

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