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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.. 

BED AT  9h30 PM 

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