|
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
| #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+
4 h00
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, 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
| #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+
4 h00
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.
:
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
| #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 fête CP!
+Piano
~ 1h+
Burpees
DAY 5 : 40 (20+20)
7h30
St-Pie
FESSES DE FER ~
GROUP FITNESS
with Amélie 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
Amélies 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 )
:
4 h40 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+
8 h48 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
| #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 Amélie 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 +
~
Amélie Martin
4 x 10 PUs.. among other exercises.. easy
:) //
Meet M M who lives in domaine B. and does ½ 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 Lagardère, 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
| #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
|
|
