130 !

   

 

Index  .
Previous Fitness Log .
Latest Fitness Log
 
 .

FRIDAY,   November 1st 2019 big winds
DIET 130 lbs

Piano ~ 1h+

Push-ups first day : 14-18-14-14-30&10knees

2h00 PM HOME FITNESS ~   Amélie Style #2 with some modifications

Bloc 1       ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Push-up au sol, 1 pas de côté, à nouveau push-up

Fente arrière / kick devant droite toucher petit orteil opposé

Fente arrière / kick devant gauche toucher petit orteil opposé

Mains au sol, bicyclette : alterner 10  lents 10  rapide

Squat triceps Kickback DB10s

Bloc 2      ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Squat, développé militaire DB10s

Squat sumo / flexion des coudes avec flexion plantaire DB10s

Dead lift / rameur DB15s

Squat large  / lève le genou de côté, gauche

Squat large   / lève le genou de côté, droite

 Bloc 3      ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Squat, Side kicks, gauche

Squat, Side kicks, droite

Squats  / élévation des bras sur le côté  DB8s

Squats large avec  biceps  DB10s

Jog /  Footloose Rock en ligne

 BED AT 9h00 PM

SATURDAY,    November 2nd 2019
Piano ~ 1h+

10h30 AM PRECOR  576i
60 minutes 15/90 and 180/180 but mostly steady at HR 140

DIET : 130 lbs !! Will this be the year that I can keep my weight down in the winter?

BED AT 9h00 PM

SUNDAY,  November 3rd 2019
Turn back clock. / M+ML no more.. I'm worried
Piano ~ 1h+

Push-ups 20-25-15-15-30&10 knees

4h15 PM BALLROOM DANCE PRACTICE  at home
60 mins  
Triple Swing just counting, review the basic underarms.. just find about 8 of the 12 :(

7h15 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
57 mins+ with Gabriel / I touch floor with my toes in the #14 plough. 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 9h00  PM

MONDAY,    November 4th 2019
Piano lesson
+Piano
~ 1h+

4h00 PM PRECOR  576i
60 minutes  mostly steady at HR 140

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Ioana Alexandra Ene
55
mins 7 min wall chair! I thought it would be 4 or 5..

BED AT 9h00 PM 

TUESDAY,   November 5th 2019
pm Dr A Appointment .. all is getting better so no change in medication and I'll call if there is a problem.
Piano
~ 1h+

Push-ups 22-30-20-20-30 & 10+10 on knees

Cancelled St-Pie  MISE EN FORME POUR LES 50 ANS ET + ~   Amélie Martin

7h00 PM HOME FITNESS ~   Amélie Style #1  with some modifications
While Gaby is watching TV.. I'm sort of tired of listening to music when I train at home.

Amélie CrossFit Style
100 Squats DB10s
90 Crunches
80 Biceps DB10s 
80 Triceps   Dips & DB10s & 8s
70 Jump rope
60 Squat Dev. Militaire DB8s
50 1 leg hamstring butt lift
50 1 leg hamstring butt lift
40 Russian twist DB8
30 Push-Ups / first set for PU program / 2nd on knees
20 Squat - Rameur DB10s
10 Burpees
5 Jumping Jacks
~ 2 mins dance moves & rest
5 Jumping Jacks
etc up again

 BED AT 10h30 PM

WEDNESDAY, November 5th 2019
Piano ~ 1h+

7h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
Xoom  as timer with SPARTACUS APP. routine on Blackboard, have music from ceiling speakers, Watching TV,  have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 8"

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

 Power Squats

5 Skaters  
6 Push-ups
7 Pneus rapides L/R   
8 Jump squats L/R  
9 Butt lifts
10 Corners

THEN  ABS ONLY I do 10  1 min each with 15 secs rests

BED AT  9h30 PM 

FRIDAY,   November 8th 2019
DIET 129 lbs
ACHES & PAINS ; My right pecs hurt alot when I wake up, but Advil helps.
Piano ~ 1h+

Push-ups  : 21-25-21-21-32 &15 knees

2h00 PM HOME FITNESS ~   Amélie Style #2 with some modifications

Bloc 1       ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Push-up au sol, 1 pas de côté, à nouveau push-up

Fente arrière / kick devant droite toucher petit orteil opposé

Fente arrière / kick devant gauche toucher petit orteil opposé

Mains au sol, bicyclette : alterner 10  lents 10  rapide

Squat triceps Kickback DB10s

Bloc 2      ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Squat, développé militaire DB10s

Squat sumo / flexion des coudes avec flexion plantaire DB10s

Dead lift / rameur DB15s

Squat large  / lève le genou de côté, gauche

Squat large   / lève le genou de côté, droite

 Bloc 3      ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Squat, Side kicks, gauche

Squat, Side kicks, droite

Squats  / élévation des bras sur le côté  DB8s

Squats large avec  biceps  DB10s

Jog /  Footloose Rock en ligne

 BED AT 9h00 PM

SATURDAY, November 9th 2019
Piano ~ 1h+

10h00 AM OFF Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
I haven't done this in a long time.. just perfect for today

P90X3 #2a    Agility X
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

3h00 PM Trois-Rivière for G's birthday. Eat normally but not too much. dance a little, including Footloose.

BED AT 11h30 PM

SUNDAY,  November 10th 2019
Piano ~ 1h+

9h00 AM PRECOR  576i
60 minutes 45 mins of 60/120 secs intervals

Push-ups 25-29-25-25-40 & 10 knees

4h15 PM BALLROOM DANCE PRACTICE  at home
45 mins  
Triple Swing Train & Solo

7h15 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
57 mins+ with Gabriel / I

#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 9h00  PM M comes for supper

MONDAY,    November 4th 2019
Piano lesson
+Piano
~ 1h+

4h00 PM TABATA 8 x 20 secs each of 8 exercises
+ 10 x 60 secs abs at the end

Don't go to the gym because I don't have my snow tires untils November 21st and it's snowing...alot~.

BED AT 10h00 PM 

FRIDAY,  November 12th 2019
+Piano ~ 1h+
Push-ups 29-33-29-29-40 & 10 knees

Shovel Snow  30 mins

7h00 PM  P90X  off-program  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
with Gaby

#06 Kenpo X
saunders stretch cycle warm-up

1- Twist & Pivot — 25 each side
2- Twist & Pivot with Hook & Upper Cut — 25 each side
3- Jabs — 20 reps + 10 doubles each side
4- Jab / Cross — 25 each side
5- Jab / Cross / Hook — 25 each side
6- Jab / Cross / Hook / Uppercut — 25 each side

cardio break — 60 sec

7- Step Drag / High-Low Punch — 20 reps +10 doubles each side
8- Jab / cross Switch — 20 reps
9- Hook / Uppercut Switch — 20 reps
10- Knee Kick — 20 reps + 10 doubles each side
11- Ball Kick — 30 each side

cardio break — 60 sec

12- Side Kick — 30 reps each side
13- Back Kick — 25 reps
14- Three-Direction Kick — 24 reps
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side

cardio break — 60 sec

17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps

cardio break — 60 sec

22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps

cardio break — 60 sec

cool-down & stretch

BED AT 9h30 PM

Previous Fitness Log
   
Index