|
THURSDAY,
April
16th 2020
Piano
~ 30 mins
4h00 PM
basement JOG ~ 40
mins..
It's
so much easier to run inside
BED AT 10h00 PM |
FRIDAY,
April
17th 2020
Piano
~ 30 mins
DIET : 130 lbs
Rest & Relaxation
BED AT 10h00 PM |
SATURDAY,
April
18th 2020
Piano
~
1h00
PM JOG ~ 16+4w
mins.. . Near my house - figure 8 - 2 blocks.. getting windy &
winded
3h00
PM
FIGHT
~
GROUP FITNESS
with
Sébastien
Richard (TV) St-Hubert
55mins..
BED AT 10h00 PM |
SUNDAY,
April
19th 2020
Piano
~
1h00
PM JOG ~ 18+2w
mins.. . Twice my block / Gaby takes 1,5 hours walk
7h45 PM
3 WEEK YOGA RETREAT
30 mins
Week 1 Stretch / with Gaby/
BED AT 10h30 PM |
MONDAY,
April
20th 2020
Piano
~ 1h
1h00
PM
BODY DESIGN
~
GROUP FITNESS
with
Guillaume Nolin
(TV) Beloeil
55mins.. enough cardio for me and quite a few lunges.
5h15 PM JOG ~ 20
mins..
jog While Gaby takes a
walk.
BED AT 10h00 PM |
TUESDAY,
April
21th 2020
Piano
~ 1h
7h45 PM
HOLDEN QI GONG
22 mins
first time (free because of Covid-19).. very soft / with Gaby
8h53
PM basement JOG ~ 20
mins..
20
mins / AveHR 140
88%
/ MaxHR 151 94%
/ 187 cals / 25 % fat / 19 mins InZone
(75%+).
I haven't worn my HR monitor in a long time, but
I want to compare my indoor and outdoor stats.
BED AT 10h30 PM |
WEDNESDAY, April
22nd 2020
Piano
~ 1h
8h00 PM HOME FITNESS
~
Amélie Style #2 with some modifications
Listening to tv
|
Bloc 1
60 secs
/ 10 secs rest. REPEAT |
|
Push-up au sol, 1 pas de côté, ŕ nouveau push-up |
|
Fente arričre / kick devant droite toucher petit
orteil opposé |
|
Fente arričre / kick devant fauche toucher petit
orteil opposé |
|
Dos au sol, bicyclette : alterner 10 vite
10 lent |
|
Squat triceps Kickback DB8s |
|
Bloc 2
60 secs
/ 10 secs rest. REPEAT |
|
Squat, développé militaire
DB8s |
|
Squat sumo / flexion des coudes avec flexion
plantaire
DB8s |
|
Dead lift / rameur
DB10s |
|
Squat large / lčve le genou de côté, gauche |
|
Squat large / lčve le genou de côté,
droite |
|
Bloc 3
60
secs
/ 10 secs rest. REPEAT |
|
Side kicks, gauche |
|
Side kicks, droite |
|
Squats / élévation des bras sur le côté
DB5s |
|
Squats 80/20
gauche
avec biceps
DB8s & flex plantaire |
|
Squats 80/20 droite
avec biceps
DB8s & flex plantaire
|
9h00 PM
basement JOG ~ 20
mins..
feeling
good
BED AT 11h30 PM |
THURSDAY,
April
23rd 2020
Piano
~ 45 mins
7h10 PM
basement JOG ~ 20
mins..
starting to get used to
it.
7h35 PM MOSSA FITNESS ~
HOME FITNESS ( short
version of class )
 |
|
60 Days free tiral because of
Covid-19
( to May 15th 2020 ) |
BED AT 10h00 PM ac- h |
FRIDAY,
April
24th 2020
Piano
~ 45 mins
Diet 130 lbs
2h25 PM
Warm-up
basement JOG ~ 7
mins..
2h46 PM JOG ~ 20
mins..
I don't really think warming up inside before
starting really helped..
20
mins / AveHR 146
91%
/ MaxHR 154 96%
/ 201 cals / 20 % fat / 19 mins InZone
(75%+).
I forgot to take my music .. quite a bit of wind on St-J.. even if the
rest is nice. I have to slow down a couple of times
7h45 PM HOME FITNESS
~
Amélie Style #3 ~
Listening to tv
|
Amélie CrossFit Style #3 |
|
25 |
Squats DB12s |
|
25 |
Sumo Squats
DB12s |
|
25 |
Jump Squats |
|
60 |
Crunches |
|
50 |
1
leg hamstring butt lift |
|
50 |
1
leg hamstring butt lift |
|
30 |
Russian twist DB 8 |
|
~90 secs |
Side
Plank Right |
|
20 |
Squat - Rameur
DB12s |
|
10 |
Burpees |
|
10 |
Push-ups |
|
10 |
Jumping jacks |
|
2
mins |
rest |
|
10 |
Jumping jacks |
|
10 |
Push-ups |
|
10 |
Burpees |
|
20 |
Squat - Rameur
DB12s |
|
~90 secs |
Side
Plank Left |
|
30 |
Russian twist DB8 |
|
50 |
1
leg hamstring butt lift |
|
50 |
1
leg hamstring butt lift |
|
60 |
Crunches |
|
25 |
Jump
Squats |
|
25 |
Sumo Squats
DB12s |
|
25 |
Squats DB12s
|
BED AT 10h30 PM |
SATURDAY,
April
25th 2020
Piano
~ 45 mins
5h45 PM JOG ~ 20
mins..
Listening to Loreena
Mckennitt helped me jog at a good slow speed. // catch up to Gaby who
is going for a walk.. 25 mins.
BED AT 10h00 PM |
SUNDAY,
April
26th 2020
Piano
~ 1h
7h10 PM
basement JOG ~ 20
mins..
If
only it could go this well outside...
7h35 PM HOME FITNESS
~
Amélie Style #4 ~ 45/15-45/15
Adapted
(originally 45/15 and 30/10
While Gaby watches TV and I listen to TV.. Découverte about Covid-19
|
45 secs / 15 secs rest then all again |
|
1 |
Squat, leave DB on floor, stand, squat, take DB and stand with
biceps flexion |
|
2 |
Arabesque with hip extension, left |
|
3 |
Arabesque with hip extension, right |
|
4 |
Elastic at feet, double side step and touch diagonal back |
|
5 |
lunge, touch floor with hands and, extend leg, lift arms, left |
|
6 |
lunge, touch floor with hands and, extend leg, lift arms, right
|
|
7 |
˝
sit-up with DB over head, or not. |
|
8 |
DB Russian twist with legs off the floor |
|
9 |
Side plank with hip lift, left |
|
10 |
Side plank with hip lift, right |
|
11 |
Side lunge , touch floor with DB, stand with militairy press /
alternate sides |
|
12 |
Front Squat kick, alternate sides |
|
13 |
Sumo Squats, lift heels each time, finish with 10 secs Sumo jump
squats |
|
14 |
Back lunge with DB biceps, alternate sides |
|
15 |
on the back , hamstrings, left leg up |
|
16 |
on the back, hamstrings, right leg up |
|
17 |
on all 4s, leg lift to the side, 90°, left |
|
18 |
on all 4s, leg lift to the side, 90°, right |
|
19 |
45 secs : 2 x 2 side steps , then 2 back lunges |
|
20 |
45 secs : Triceps push-ups |
BED AT 10h00 PM |
MONDAY,
April
27th 2020
Piano
~ 45 mins
7h45
PM basement
JOG ~ 20
mins..Listening
to TV but jog surprisingly quickly
BED AT 10h00 PM |
TUESDAY,
April
28th 2020
Piano
~ 45 mins
2h40 PM
JOG ~ 20
mins..
quite windy so I have
to walk a couple of times 10 secs.. // hum.. breathing hard in the wind.. not
easy on my lungs..
7h00 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 10h00 PM |
WEDENSDAY, April
29th 2020
Piano
1hCOVID-19
| Blue line.. deaths in CHSLDs / green line.. the rest of the
population. |
 |
7h15
PM HOMEFITNESS - STEPS WORKOUT
~
SPARTACUS style
Xoom as timer with SPARTACUS APP.
routine on Blackboard, have music (Classic Rock from the 50s) Amazon
Playlist from ceiling speakers,, have ceiling fan,
and floor fan. Add to that water, a headband, a towel. Steps
at 12" /with Gaby
|
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
|
8h30 PM basement
JOG ~ 20
mins.
BED AT 10h30 PM |
THURSDAY,
April
30th 2020
Piano
~ 45 mins
7h10 PM
basement JOG ~ 20
mins..
7h35 PM MOSSA FITNESS ~
HOME FITNESS ( short
version of class )
|
|
|
60 Days free tiral because of
Covid-19
( to May 15th 2020 ) |
BED AT 10h00 PM |
get new Laptop // Diet 132 lbs
SATURDAY,
May
2nd 2020
Piano
~ 1h
1h30
PM JOG ~ 25
mins Beautiful day
BED AT 10h00 PM |
SUNDAY,
May 3rd 2020
Piano
~ 1 h
3h30 PM
basement
JOG ~ 30
mins..
too windy
outside
6h30 PM
STEPS
45 mins
of 14" step-up/down watching TV
7h30 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 10h00 PM |
MONDAY,
May 4th 2020
Piano
~ 1 h Read alot on Microphones for
Skype piano lessons.
11h00 PM
basement
JOG ~ 30
mins.. I want to get used to the 30 mins before going outside
7h05
PM P90X
~ HOME FITNESS
with Tony Horton
# 03 Shoulders & Arms
|
#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
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
repeat 13 - 14 - 15
Ballistic Stretches |
BED AT 10h00 PM |
TUESDAY,
May 5th 2020
Piano
~ 45 mins (PLANNED)
12h10 PM
basement JOG ~ 30
mins.. at 164 bpm.. (aim is 174)
Practice what I learned on :
THURSAY, June
20th 2013 5h00
PM Analyse de technique de course ~ with Karine
Bélisle, Kinésiologue/entraîneure
7h35 PM MOSSA FITNESS ~
HOME FITNESS
Planned
|
|
|
60 Days free tiral because of
Covid-19
( to May 15th 2020 ) |
BED AT 10h00 PM |
WEDNESDAY,
May 6th 2020
Piano
~ 45 mins (PLANNED but no)
AM first time go buy stuff at a
drugstore without needing to refill a prescription.. stores are slowly
opening.. and I need to use my car cause my batterie is dying.
5h10 PM
basement JOG ~ 30
mins.. at 167 bpm.. ( up 3) (aim is 174)
interesting.. from 2013
http://www.youtube.com/watch?v=tJWPwVF30yo
7h30 PM
HOME FITNESS ~
Amélie Style #6 ~ 4 blocks FdF
|
Long circuit.. one person per station
2 mins between each block in
red this
is why it's Buns
of Steel, not Cardio Militaire |
|
Block 1 :
exercises 60
secs each &
5 secs
time
to change stations |
|
2 squats, jump squat
Squats with
biceps DB 10s
Step-ups on
20" stage - right foot
Step-ups on
20" stage - left foot
Squats with
triceps on the side.. DB 8s
Power squat on
10" Step (some Jump over, walk back to start) |
|
Block 2 :
exercises 60
secs each &
5
secs
to
change stations |
|
2 squats,
2 back lunges down
from 10" steps
Gliding side lunge to
the right
Gliding side lunge to
the left
Step-downs from
10" steps with DB 10s
˝ sit-ups |
|
Block 3 :
exercises 60
secs each &
5
secs
to
change stations |
|
Squat with
military press DB 10s
Summo Squats with
biceps DB
10s
Burpees with push-ups and jumps
on 4 on floor, lift leg at 90°
on 4 on floor, lift leg at 90° |
|
Block 4 :
exercises 60
secs each & 5 secs to change stations |
|
Russian twist with legs up, DB 8
Summo squat jumps
Squat and
extend leg diagonal back, DB10s
Ski, ski, squat / but I do 4 Mary-Kathrines,
2 squats..
Squat summo
& mover (déménageur) DB 10 |
BED AT 10h30 PM |
THURSDAY,
May 7th 2020
Piano
~
1h
1h10 PM
basement JOG ~ 30
mins.. at 167 bpm.. ( up 0) (aim is 174)
interesting.. from 2013
http://www.youtube.com/watch?v=tJWPwVF30yo / try to practice my
technique
7h15 PM
HOME FITNESS ~
MLS Style #1
I want to start doing my own WOs.. not all the time, but when I feel
like it.
|
3 blocks of 5
stations |
|
90 secs each,
30 secs rest between stations, |
|
1. 20" step-down with elastic - L
2.
20" step-down with elastic - R
3. diagonal crunch with leg extension - L
4.
diagonal crunch with leg extension - R
5. knee push-ups to the floor |
|
2 mins rest
between blocks |
|
1. squat DB8s & switch kick - L
2. dead lifts DB20s
3. squat
DB8s & switch kick - R
4. TRX leg curls
5. Rows DB20 45s L / 45s R |
|
2 mins rest
between blocks |
|
1. déménageurs 8lb med ball
2. hanging knee lifts - various
3. sumo squats - DB15s
4. glutes galore - L (chien)
5.
glutes galore - L (chien) |
BED AT 10h30 PM |
FRIDAY,
May 8th 2020
Piano
~ 30 mins
4h10 PM
basement JOG ~ 30
mins.. at 167 bpm.. ( will stay at 167 until I've done it at least once outside) (aim is 174)
Watch again.. from 2013
http://www.youtube.com/watch?v=tJWPwVF30yo / try to practice my
technique
"Some run to
remember.. and some run to forget
Welcome to the worldwide pandemic.."
7h15 PM
HOME FITNESS ~
ALL TRX by TRX - Total Body
45 mins.
|
TRX TOTAL BODY WORKOUT |
|
3 sets of 10 each / 30 secs Rest between sets and exercises |
|
TRX Squat Row |
|
TRX Squat Y Fly |
|
TRX Chest Press |
|
TRX Biceps Curl |
|
TRX Triceps Press |
|
TRX Low Row |
|
TRX Body Saw |
|
TRX Side Plank
3 x 30 secs L/R |
|
TRX Hip Press |
BED AT 10h30 PM |
SATURDAY,
May
9th 2020
Piano
~ 1h
1h00 PM basement JOG ~ 30
mins I had to take a few seconds rest at 23 mins.. I think I was
taking muclh longer steps while maintaining the 167 bpm (aim 174) I think my
technique is getting better.. I wish the temp/wind outside would be better.
7h15 PM
HOME FITNESS ~
ALL TRX by TRX- Upper Body
15 mins. +
for the first time use my laptop on a mat on the freezer as timer for
the rests and instructions on how to do the exercise. It's nice to
have a hook for my t-shirt and I open the door to the "chambre froide"
because the freezer warms up the small room where my TRX is.
|
TRX UPPER BODY WORKOUT |
|
3 super-sets / 2 x 12 each / 30 secs Rest between exercises |
|
|
|
TRX Low Row |
|
TRX Chest Press |
|
|
|
TRX Y Fly |
|
TRX Triceps Press |
|
|
|
TRX Biceps Curl |
|
TRX Split Fly |
|
|
BED AT 10h30 PM |
SUNDAY,
May
10th 2020 JOG WEEK
Mother's Day
9h30
AM basement
JOG ~ 30
mins.. feeling my Triceps from yesterday's WO.. all good
11h45 AM to 11h30
PM
Mother's Day 2020 Covid-19 2 meters
meals apart in the basement Pizza noon / steak supper
and binge watching TBBT.
some 8" steps just to move a little and watch NE 111 and Dolomites Slide shows.
M will find me a microphone for piano classes.
BED AT 10h50 PM |
MONDAY,
May
11th 2020
Piano
~
1 h
9h30
AM Intervals
WALK/JOG ~ 30
mins.. I thought it wasn't windy because neither the trees nore the hedges
moved.. but at street leve.. 10°C is not much with wind.
8h40 PM
STEPS
60 mins
of 12" step-ups / changing L/R every 2 mins.. watching TV
BED AT 10h30 PM |
TUESDAY,
May
12th 2020
Piano
~ 30 mins
7h40 PM
STEPS
60 mins
of 14" step-ups . watching TV
BED AT 10h30 PM |
WEDNESDAY,
May
13th 2020
Piano
~ 30 mins
7h40 PM
STEPS
60 mins
of 16" step-ups . watching TV planned
BED AT 10h30 PM
|
THURSDAY,
May
14th 2020
Piano
~
1 h
12h30
AM JOG ~ 20
mins.. warm and not much wind. go at my speed
BED AT 10h30 PM |
FRIDAY,
May
15th 2020
Piano
~
30 mins
7h00
PM basement
JOG ~ 40
mins..
including rock en ligne for Footloose at 23 mins
BED AT 10h30 PM |
SATURDAY,
May
16th 2020
Piano
~
1 h + but not much
concentration
7h00
PM basement
JOG ~ 40
mins.. with 1960s music from amazon prime unlimited love it
BED AT 10h30 PM |
SUNDAY,
May
17th 2020
Piano
~
1 h
2h00
PM basement
JOG ~ 60
mins..
with 1960s
music, steady run, no sprints but careful of how I push off..
7h00
PM Accent Souplesse Home Fitness EC
30 mins with Gaby.
| Sonia Di Lauro
30 mins |
Guillaume Nolin
30 mins |
 |
 |
BED AT 10h30 PM
|
|
