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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 ~   Am้lie Style #2 with some modifications

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

Push-up au sol, 1 pas de c๔t้, เ nouveau push-up

Fente arri่re / kick devant droite toucher petit orteil oppos้

Fente arri่re / kick devant gauche toucher petit orteil oppos้

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, d้velopp้ militaire DB10s

Squat sumo / flexion des coudes avec flexion plantaire DB10s

Dead lift / rameur DB15s

Squat large  / l่ve le genou de c๔t้, gauche

Squat large   / l่ve le genou de c๔t้, droite

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

Squat, Side kicks, gauche

Squat, Side kicks, droite

Squats  / ้l้vation des bras sur le c๔t้  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 + ~   Am้lie Martin

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

Am้lie 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 ~   Am้lie Style #2 with some modifications

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

Push-up au sol, 1 pas de c๔t้, เ nouveau push-up

Fente arri่re / kick devant droite toucher petit orteil oppos้

Fente arri่re / kick devant gauche toucher petit orteil oppos้

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, d้velopp้ militaire DB10s

Squat sumo / flexion des coudes avec flexion plantaire DB10s

Dead lift / rameur DB15s

Squat large  / l่ve le genou de c๔t้, gauche

Squat large   / l่ve le genou de c๔t้, droite

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

Squat, Side kicks, gauche

Squat, Side kicks, droite

Squats  / ้l้vation des bras sur le c๔t้  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-Rivi่re 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, then steady.

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 11th 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 

TUESDAY,  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

WEDNESDAY,  November 13th 2019
+Piano ~ 1h+

2h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style IN-LINE Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. THREE Steps IN-LINE at  8" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX for push-ups and DB 10s Dips and SWISS BALL for butt-lifts. Add to that water, a headband,   Also my cell phone to time the 2 mins "up-down-walking" between repeating the sets.

SPARTACUS  IN-LINE  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L&R
2 Traverses
3 power Squats out-in-out
4 Triceps DB10s
5 Skaters
6 TRX Push-ups
7 Pneus rapides
8 Jump squats
9 Hamstrings Swiss Ball
10 Corners

I don't use the steps very often this way. :

3 steps in-line at 8" keeping it low for cardio

BED AT 10h00 PM

THURSDAY, November 14th 2019
Piano ~ 1h+ / Albi comes for a couple of hours

Push-ups PROGRESS TEST : 44

Burpees  DAY 1 : 10
I'll start with "ADVANCED" and see if I can keep it up.
PLANNED :

                 

 

7h30 PM OFF Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
Quite cardio

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 I do low knee PUs
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 I do low knee PUs

BED AT 9h30 PM

FRIDAY,    November 15th 2019
+Piano
~ 1h+

Push-ups 36-40-30-24-41 + 10 KNEES ( 1 min later)

Burpees  DAY 2 : 17

7h00 PM TABATA 8 x 20 secs each of 8 exercises
+ 10 x 60 secs abs at the end / for #2 do low knee push-ups

BED AT 10h00 PM 

SATURDAY,  November 16th 2019
Piano ~ 1h+

9h00 AM PRECOR  576i
60 minutes 30 mins of 60/120 secs intervals, then steady.

Burpees  DAY 3 : 11+15  for  25

BED AT 9h00  PM

SUNDAY,  November 17th 2019
Piano ~ 1h+

Burpees  DAY 4 : 32 ( 20+12)
Push-ups TOTAL :  185

6h15 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

MONDAY,    November 18th 2019
Piano lesson Bonne f๊te CP!
+Piano
~ 1h+

Burpees  DAY 5 : 40 (20+20)

7h30 St-Pie FESSES DE FER  ~  GROUP FITNESS with Am้lie Martin
55
mins  instead of classes I miss on Tuesday mornings.

BED AT 9h00 PM 

TUESDAY,  November 19th 2019
+Piano ~ 1h+

Burpees  DAY 7 : REST and will do DAY 6 on Wednesdays : I will rest on Tuesdays, so that I only do PUs on Tuesdays and only Burpees on Wednesdays.
Push-ups 20-20-24-24-20-20-22-47 & 10 knees

Icy outside / no snow tires / don't go to Am้lies WO.

7h30 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

WEDNESDAY, November 20th 2019
Piano ~ 1h+

12h00 Burpees  DAY 6 : 47 ( 30 + 17 )

                 

2h30 PM Vaccines : Shingles  (Zona) , Prevnar 13 and yearly flu .

BED AT 9h30 PM

THURSDAY, November 21st 2019
Garage for Winter Tires at 7h30 am!! Call CAA because there might be some ice.
Piano ~ 1h+
Aches & Pains : both shoulders still hurt from vaccines yesterday. Take Tylenol. Zona/Shingles shoulder still hurts. Didn't sleep well last night.. I need to take a break. I hope I'll feel better tomorrow.

BED AT 9h00 PM

FRIDAY, November 22nd 2019
DIET : 128 lbs
Piano ~ 1h+
Aches & Pains : Tylenol helps with my Zona Vaccine shoulder pain

2h00 PM Push-ups PROGRESS TEST : 51

3h15 PM Burpees  DAY 8 : 55  ( 11+11+22+11 )             :

4h40 PM OFF Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
Quite cardio

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 I do low knee PUs
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 I do low knee PUs

7h15 PM STEPS  35 mins of 12" step-ups.. alternating each minute, watching TV This is good. no need for a home treadmill or eliptical

Change pill routine because I forgot to take them this morning. / NOTE decide to go back to evenings after a few days.

BED AT 9h30 PM

SATURDAY,  November 23th 2019
Piano ~ 1h+

8h48 AM PRECOR  576i
60 minutes some intervals, then steady.

8h00 PM Burpees  OFF Program Test : max 40

BED AT 9h00  PM

SUNDAY,  November 24th 2019
Piano ~ 1h+

Burpees  DAY 9 : 62 (22-20-20 )
Push-ups TOTAL : 192 ( 40-30+20-25-25-40+12 )

7h15 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
57 mins+ with Gabriel / after # 24 I stop the DVD and ask Gaby to spot me doing the Bridge that I haven't done in a long time but feel I can now.. I hold it for just a few seconds but it feels good.. I'll be doing it again soon.

#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 25th 2019
Piano lesson
+Piano
~ 1h+

Burpees  DAY 10 : 70 ( 20-20-20-10  )

7h30 St-Pie FESSES DE FER  ~  GROUP FITNESS with Am้lie Martin
55
mins  instead of classes I missed on Tuesday mornings. Good class but not easy to go to bed early after that

BED AT 10h30 PM 

TUESDAY,  November 26th 2019
+Piano ~ 1h+

10h30 St-Pie  MISE EN FORME POUR LES 50 ANS ET + ~   Am้lie Martin
4 x 10 PUs.. among other exercises.. easy :) // Meet M M who lives in domaine B. and does ฝ marathons.

Push-ups 20-20-23-23-20-20-18-18-53

7h30 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

WEDNESDAY, November 27th 2019
Piano ~ 1h00+

10h00 AM Burpees  DAY 11 (advanced) : 77 ( 25-31-21  )
Think of going to Elite Day 8 (80) tomorrow..

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms
I think I'm feeling the Burpees..
 

#03 Shoulders & Arms
warm up & stretch

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback

repeat 1 - 2 - 3
rest 30 secs

4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip

repeat 4 - 5 - 6
rest 30 secs

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack
 DB Bench Presses

repeat 7 - 8 - 9
rest 30 secs

10- Seated Two-Angle Shoulder Fly — 16 reps
11
- Crouching Cohen Curl
12- Lying-Down Triceps Extension

repeat 10 - 11 - 12
rest 30 secs

Bonus round

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise  DB Bench Presses

repeat 13 - 14 - 15

Ballistic Stretches

BED AT 9h00 PM

FRIDAY, November 29th 2019
DIET : 128 lbs
Piano ~ 1h+

10h00 AM Push-ups 22-22-30-30-25-25-18-18-max (47+4+4)

12h00 AM Burpees  change to  ELITE : 80  ( 25-25-30 )  

VISIT Lagard่re, my old fencing club, at their location on Rivard st. where I hadn't gone. C.D. and J.M. are still there.

BED AT 2h00 AM

SATURDAY, November 30th 2019
Piano ~ 1h+
too tired from last night to go do cardio this morning.

1h15 PM Burpees  ELITE : 90  ( 30-30-30 )     

1h45 PM STEPS  40 mins of 14" step-ups.. alternating each minute, watching TV with Gaby

planned

7h30 PM OFF Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
Quite cardio

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 I do low knee PUs
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 I do low knee PUs

 

 

BED AT 9h30 PM

SUNDAY,  December 1st 2019
Piano ~ 1h+

9h10 AM PRECOR  576i
60 minutes mostly steady.

6h00 PM Burpees   ELITE : 100  ( 25-25-25-25 )  
Push-ups Progress TEST 55 but not very deep...

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

#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

Aches & Pains right iliopsoas..

BED AT 9h30  PM

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