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SUNDAY,  February 9th 2020
Piano ~ 1h+

9h30 AM PLATEAU
#C1 & C2 below Alternating
Crunch avant avec pulley/corde 3 x 10 à 90lbs
Extension dos 3 x 10 à 45lbs

9h30 AM PRECOR  576i
45 minutes  180/180  intervals

Alternating  (PLANNED) but no...
Push-ups 25-25-25-25.
 ABS    25-25-25-25 
Stretching   4 times

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

BED AT 10h30 PM 

MONDAY,   February 10th 2020
Piano ~ 1h+

4h30 PM FIGHT ~ GROUP FITNESS with  Samuel Mérineau
55mins..good

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Ioana Alexandra Ene  
 5mins..  I don't stay.. it's too boring. and not what I need.

BED AT  9h30 PM 

TUESDAY,  February 11th 2020
+Piano ~ 1h+

9h40 AM PLATEAU
Handstands Various times.. some PUs

10h08 ZUMBA ~ GROUP FITNESS with   Maryse Trahan
 52+ mins I'm feeling good but my shoulders are tired.. maybe from the handstands?

BED AT 9h30 PM

WEDNESDAY, February 12th 2020
Piano ~ 1h+

12h30 PM 3 WEEK YOGA RETREAT 30 mins Week 2 Flow

 

Road trip to Québec

BED AT 9h30 PM  at Bernard & Céline's

THURSDAY,  February 13th 2020
 

x-country skiing 1h20 Beauport (not Lac Beauport) With Gaby, Bernard & Céline / -13° C

 

BED AT 8h30 PM   at Bernard & Céline's

FRIDAY,  February 14th 2020
 

Winter hiking Parc linéaire de la Rivière St-Charles - 1h20
 With Gaby, Bernard & Céline / -23° C

 

BED AT 9h00 PM   at Bernard & Céline's

SATURDAY,  February 15th 2020
Winter hiking Parc de la Jacques-Cartier - 1h20 - Les Cascades
 With Gaby, Bernard & Céline  / -8° C
 

BED AT 9h30 PM   at Bernard & Céline's

SUNDAY,  February 16th 2020
 

Car Trip  / home at 12h30 PM
Piano ~ 1h+

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

#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 9h30 PM

MONDAY,   February 17th 2020
Piano ~ 1h+

MASTER TIPS / ATHLEAN-X

ABS - not iso so go all the way and relax inbetween
BICEPS - 30° wrist bend
CHEST - don't shrug
BACK -  Sternum goes up and to the front
 

1h00 PM 3 WEEK YOGA RETREAT 30 mins Week 3 Core.. nice

4h30 PM FIGHT ~ GROUP FITNESS with  Samuel Mérineau
55mins..good / 2 songs replaced by better ones.

BED AT  9h30 PM 

TUESDAY,  February 18th 2020
+Piano ~ 1h+

10h08 ZUMBA ~ GROUP FITNESS with   Maryse Trahan
 52+ mins nice

7h00 PM 3 WEEK YOGA RETREAT 30 mins Week 3 Stretch With Gaby

BED AT 9h30 PM

WEDNESDAY,   February 19th 2020
Piano ~ 1h+

     I AGREE :

10h15 Massotherapie Pascal Lussier for Right shoulder, (when I try to hang from a bar ) and old stuff : left shoulder, right thumb

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Remy Moisan-Morrissette
 55mins..  nice circuits.. my decline PUs and V-ups are good.. but we only need to do 10 at a time ..

BED AT  9h30 PM 

THURSDAY,   February 20th 2020
Piano Lessons now on Thursdays (my preference)
+Piano ~ 1h+

Albi comes in the afternoon.

SHOPPING  Canadian Tire

Didn't buy it at full 42$ price nore at sales 32$ price, but couldn't ressist à 24$! / Gaby also bought one.

BED AT  6h30 PM  !!!

FRIDAY, February 21st 2020
Piano ~ 1h+

11h30 PM 3 WEEK YOGA RETREAT 30 mins Week 3 Flow

READING

by Tessa Watt

7h30 PM STEPS 47 mins of 14" step-up/down with 20 lbs weighted vest, watching TV

BED AT  9h30 PM 

M+3 come in the afternoon / first time sewing with R & D

SUNDAY,  February 9th 2020
Piano ~ 1h+
M+3 leave at 1h30 PM

8h45 AM PRECOR  576i
60 minutes  including 15 mins of 15/90  intervals

Alternating  (PLANNED but again NO )
Push-ups 25-25-25-25.
 ABS    25-25-25-25 

Je ne pense pas qu'on peut dépasser nos limites... mais on peut les repousser. mls

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

BED AT 10h30 PM 

MONDAY,   February 24th 2020
Piano ~ 1h+
 11h00 AM 3 WEEK YOGA RETREAT 30 mins Week 3 Balance.. mainly regular yoga.. not so much balance

4h30 PM FIGHT ~ GROUP FITNESS with  Samuel Mérineau
55mins.. Aches & Pains : Stomach.. don't know if it's muscular or other.

BED AT  9h30 PM 

TUESDAY,  February 25th 2020
Piano ~ 1h+

10h08 ZUMBA ~ GROUP FITNESS with   Maryse Trahan
 52+ mins nice

BED AT 9h30 PM

WEDNESDAY,   February 26th 2020
Piano ~ 1h+

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Remy Moisan-Morrissette
 55mins..  nice circuits.. R says his sternum pops alot.. that reasures me on my xiphoid process popping..

xiphoid process popping

"When you hear your sternum “popping,” you're hearing the sternocostal and costochondral joints “click” or “pop.” No one knows exactly what causes these joints to makes these sounds. In many cases, a popping joint isn't cause for concern unless it's causing pain, discomfort, or swelling" google

BED AT  9h30 PM 

THURSDAY,  February 27th 2020
 Piano Lesson
+Piano ~ 1h+

DIET... eat alot of sugary stuff today for the first time in a very very long time.

7h30 PM 3 WEEK YOGA RETREAT 30 mins Week 2 Core / with Gaby

8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
Xoom  as timer with SPARTACUS APP. routine on Blackboard, have music (Classic R&R from the 50s) Amazon Playlist  from ceiling speakers,,  have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 8"

Lift my arms alot to get extra cardio and shoulders.

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

 Power Squats

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

BED AT 10h30 PM 

DIET... 127 lbs

SATURDAY,  February 29th 2020
Piano ~ 1h+

9h15 AM PRECOR  576i
60 minutes  lots of medium 180/180  intervals

 

BED AT 10h30 PM 

SUNDAY,   March 1st 2020
Piano ~ 1h+

 7h00 PM 3 WEEK YOGA RETREAT 30 mins Week 2 Stretch / with Gaby, nice to do other stretch than P90X..

7h40 PM STEPS 40 mins of 8" step-up/down watching TV. Just to move a little

BED AT  10h30 PM 

MONDAY,   March 2nd 2020
Piano ~ 1h+

Smash my left knee on furniture..


 11h00 AM 3 WEEK YOGA RETREAT 30 mins Week 2 Stretch again

4h30 PM FIGHT ~ GROUP FITNESS with  Samuel Mérineau
55mins.. Aches & Pains : Left toe  & left quads are OK

BED AT  9h30 PM 

TUESDAY,  March 3rd 2020
Piano  ~ 1h+

10h08 ZUMBA ~ GROUP FITNESS with   Maryse Trahan
 52+ mins nice

BED AT 9h30 PM

WEDNESDAY,  March 4th 2020
Piano Lesson
+Piano ~ 1h-

3h15 meet up with Lili LC from Energie Cardio, talk alot about cycling

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Remy Moisan-Morrissette
 55mins..  AMRAP.. and steps line  instead of floor ladder

BED AT  9h30 PM 

FRIDAY,   March 6th 2020
Piano ~ 1h+

 7h00 PM 3 WEEK YOGA RETREAT 30 mins Week 2 Balance  / with Gaby

7h40 PM STEPS 60 mins of 10" step-up/down watching TV. Just to move a little

BED AT  10h30 PM 

SATURDAY,   March 7th 2020
Piano ~ 1h+

m+3

 LEARNING I have been doing it correctly !

 

 

BED AT  10h30 PM 

SUNDAY,  March 8th 2020
Piano ~ 1h

6h00 PM Off- Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
Have
P90X3 #5a           MMX
30 secs rest between rounds.

Round One   **Change Lead at 30 seconds
1. High and Low Jab/Cross
2. Hook/Uppercut/Front Knee
3. Triple Jab/ Cross/ Back Knee
4. Hook Elbow/Down Elbow

Round Two   **Change Lead at 30 seconds
1. Jab/Over The top Elbow/ Crescent Kick
2. Superman Punch/4-Punch Scramble/Sprawl
3. Lead Uppercut/Hook Elbow/ Snap Kick
4. Sprawl/Power Knees/ Hook and Upper Elbow

Round Three   **Change Lead at 30 seconds
1. Upper Back elbow/Hook Elbow/ Back Kick
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl
3. Push Kick/ Snap Kick
4. Hook/Uppercut/Hook/ Uppercut/Sprawl

Round Four   **Change Lead at 30 seconds
1. Frt Leg Check/Frt Snap Kick/ Superman Punch
2. Jab/Cross/Sprawl/Scramble
3.Jab/Cross/Hook Elbow/ Over the Top Elbow
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut
5, Burnout (Punch and Sprawl)

                                                               

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

BED AT 10h30 PM 

MONDAY,   March 9th 2020
Piano ~ 1h+

WORLD NEWS lots of talk about Novel Coronavirus- COVID-19 .. stop doing high-fives so often..

4h00 PM Rope skipping & pull-ups ( eccentric )

Sus-épineux tendu

4h30 PM FIGHT ~ GROUP FITNESS with  Samuel Mérineau
55mins.. ouch.. my cardio is bad tonight

BED AT  9h30 PM 

TUESDAY,  March 10th 2020
Piano  ~ 1h+

10h07 ZUMBA ~ GROUP FITNESS with   Maryse Trahan
 52+ mins feeling good

7h40 PM STEPS 60 mins of 10" step-up/down watching TV

BED AT 9h30 PM

WEDNESDAY,  March 11th 2020
 Piano ~ not much

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Remy Moisan-Morrissette
 55mins..  good

BED AT  10h30 PM 

THURSDAY,  March 12th 2020
 Piano Lesson
+Piano ~ 1h

7h00 PICKLEBALL ST-PIE~  INITIATION
2h00

BED AT  10h30 PM 

FRIDAY,  March13th 2020
 Piano ~
M+3

Rest & listen to TV about Novel Coronavirus Covid-19

BED AT  10h30 PM 

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