Fresh Start..2007-07-16

SUNDAY,  June 3rd 2007

12h20 PM CARDIO
1h00 / 529 calories / 25% fat / AveHR 146 87% / MaxHR 164 98% / 58 mins  inZone (75%+)
20 mins  : 43-43 sec intervals on  Precor  EFX 546 Cross-Country 3 program
20 mins  : steady  on Precor EFX  556i manual program
20 mins  : 43-43 sec intervals on Precor Cycle846 Cross country 2 program
Nice to do just cardio.. but why does Sunday Training always have to fall after Saturday Night?

YARD WORK
not much
My brother came over to give us some used furniture that I set up..

DIET Sunday Weigh-in 149 lbs
Very good!

BED AT 11h00 PM Tired

MONDAY, June 4th 2007
OFF from work.. Granby to see Specialist.. Not good news. But I'll be starting a new medication as I can't continue on the otherone forever.
but after, I went to "La boutique de la Mariée" and found the dress for my son's wedding. It's beautiful, Classy with a little fantasy, good for ballroom dancing, and in my budget!

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin Marie-Eve Lafontaine
48 mins / AveHR  131  78% / MaxHR  169  101%  / 331 cals / 35 % fat / 32 mins InZone (75%+)
10 mins / Stretching and relaxation
Quite different from Amélie.. but good. it's on the 10" steps doing "pneus rapides" for 2 mins that my HR went up to 169. We did them again later.. that one was a killer.. and couldn't get my HR higher than 165.. but I'm still proud of myself

6h45 PM STRETCHING  (after shower and change)
15 mins 

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Jacinthe Fortin
60 minutes  
l haven't been to yoga for a month but I feel good. We do 3 "Warriors" in the Sun Salute
a) shoulders forward with elbows bent near waist and fists clenched
b) regular, shoulders sideways with arms extended, towards the front and the back, palms up
c) two arms extended up near ears, balance on front foot of "Warrior b"

HEALTH ~ SLEEVE COUGHS

DIET
humm very hungry in the morning..but coffee helps. Long Live Splenda!

BED AT 10h15 PM   Really need to sleep when I'm on a diet

TUESDAY,  June 5th 2007
Some aches.. but don't know if they're from fitness classes or from moving furniture.

6h50 PM BALLROOM DANCE PRACTICE  at home
1h30  
Batchata, Foxtrot, Salsa Revision

DIET
excellent so far..

BED AT 9h30 PM tired

WEDNESDAY, June 6th 2007

6h15 PM WARM-UP Rowing
10 mins / AveHR  128  77% / MaxHR  155  93%
Yan is training a private trainee nearby and I guess that motivates me LOL

6h25 STRETCHING
5 mins

6h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
42 mins / AveHR  144  86% / MaxHR  170  102%  / 346 cals / 25 % fat / 37 mins InZone (75%+)
Warm-up and then block below
17 mins / AveHR  106  63% / MaxHR  132  79%  / 73 cals / 55 % fat / 4 mins InZone (75%+)
Lots of shoulders and arms

DIET
excellent   151 lbs

BED AT 10h30 AM

THURSDAY,  June 7th 2007
My son is getting married in a month.. the countdown has started!

CARDIO
1h04 / 565 calories / 25% fat / AveHR 150 90% / MaxHR 168 101% / 1h02  inZone (75%+)
22 mins  : 50-50 sec intervals on Precor EFX 546 CC1 program
20 mins  : 43-43 sec intervals on Precor EFX 556i  Hills program
20 mins  : steady  on Precor Cycle846 Cross country program steady.. but hills are never steady!
WOW! but well.. otherwise.. I'm still getting to know the macines' programs

DIET Thursday measurments biceps 13" / waist 28".. not very good :(  
the diet couldn't be better.. but that doesn't mean I'm loosing weight.. *sigh*

BED AT 11h00 PM

FRIDAY, June 8th  2007
Birds in the front yard woke me up around 4 am.. and not tired enough to sleep.

14h45 PM WARM-UP Rowing
10 mins / AveHR  112  67% / MaxHR  127  76%

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 2

Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
36 mins  / 137 calories / 55% fat / AveHR 99 59%/ MaxHR 138 83% / 2 mins  inZone (75%+)

1) Pullie Squats on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer
Squats tirés au Freedom Trainer  sur Step et Reebok Coreboard
4 x 170 lbs / 6 x 185 lbs / 15 x 215 lbs

2) Hip extension followed by knee flexion at low pulley, lying on swiss ball  /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
1 x 15   / 40 lbs

3)  English to come soon /
Abduction de la hanche, debout, avec ballon contre le mur
1 x 15 ea side

4)  English to come soon /
Adduction de la hanche, couchée avec ballon entre les genoux
1 x 15

5)  Horizontal row at low pulley /
Rameur, un bras, poullie basse
1 x 15  ea side x 45 lbs

6) English to come soon /
 Flexion Horizontale de l'épaule.. banc incliné
1 x 15 x DB 15s

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol
7 + 8  x 20 lbs

8) Alternating biceps curls , standing on Bosu /
flexion du coude alterné, debout sur bosu, rond en bas
1 x 15ea  x  15 lbs

9)  Triceps extensions on flat bench, Bar to the forehead  /
ext du coude, barre au front sur banc plat 
2 x 12  26 lbs
easier !

10)   Pulley Deadlifts on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer /
Extension lombaire au Freedom Trainer avec step ET Reebok (DLs)
1 x 15 170 lbs

CARDIO
1h01 / 486 calories / 35% fat / AveHR 138 83% / MaxHR 161 96% / 55 mins  inZone (75%+)
20 mins  : 43-43 sec intervals on Precor EFX 546 CC1 program
20 mins  : 43-43 sec intervals on Precor EFX 556i  Hills program
20 mins  : steady  on Precor Cycle 846 Cross country program steady.. but hills are never steady!
Definately feeling yesterday's WO and Wednesdays Cardio Militaire! but I want to take tomorrow and Sunday off from training, so I had to put the 3 days back to back.

DIET
too tired but on track

BED AT 10H30

SATURDAY,  June 9th 2007
WEEK-END OFF 1 lbs!! :(

BED AT 11h30

SUNDAY,  June 10th 2007
WEEK-END OFF 1 lbs!! :(

YARDWORK
1h30 AM  Major Multching
2h30 PM  Major Multching ouch my back.. on the left side..I hope it's juste fatigue.

DIET weigh-in  at 148 lbs yesterday morning..
last night doesn't count, we'll just see how it fits in for next week

BED AT 10h00

MONDAY, June 11th 2007
Got .pdf news about job possibilities.. but it'll be on the 14th that I really know.

4h45 STRETCHING
30 mins instead of Monday Yoga

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
56 mins / AveHR  120  72% / MaxHR  183  110%  ??? / 329 cals / 40 % fat / 25 mins InZone (75%+)
5 mins / Stretching and relaxation
Not as mean  Cardio-wise as usually, 'cause she really burnt those who do Danse Aérobique just before. But the "buns" part was bad

DIET
not too difficult today. I hope I'll stick to it in the evening as well

BED AT 10h00 PM 

TUESDAY,  June 12th 2007

7h00 PM YARDWORK
1h00  Major Multching  my back.. on the left side..again.. I know  it will get better quicily.. but it still always scares me. Ice is my friend.

9h00 PM BALLROOM DANCE PRACTICE  at home
45 mins 
Chacha, Rumba, Mambo Revision of the steps we often forget to do at dance evenings. Both Gabriel and I are too tired to do more.

DIET
Still at it.

BED AT 10h00 PM Still have a big week ahead.. Bejgli, work choices..

WEDNESDAY, June 13th 2007
Talked to a couple people about the choices I'll have tomorrow..

6h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
59 mins / AveHR  135  81% / MaxHR  167  100%  / 435 cals / 30 % fat / 41 mins InZone (75%+)
Last class of the session, next week it'll be at 5h30 PM .
Warm-up on steps with some plyometrics and then Lots of steps..

- Push-up sets - 20 on hand on steps - (each hand) / 10 to the count of 2 / 5 to the count of one
- DB workout for arms
- a 3 mins round of abs. (3 x 15 secs each) .V-legs / scissors / ½ sit ups / small pushes /.....  plus bonus at the end.. (hold)

DIET
excellent but very difficult in the morning.. specially when I eat breakfast real early.

BED AT 11h30 PM

THURSDAY,  June 14th 2007
At 4h15 PM I Got the job I wanted, out of the 8 possibilities. (I would have rather stayed where I was.. but the job was cut, so I'm trying to make the best of it) I hope I'll like it! I'm starting in July 2nd.

1h41 PM CARDIO
1h00 / 456 calories / 30% fat / AveHR 140 84% / MaxHR 156 93% / 56  inZone (75%+)
22 mins  : 43-43 sec intervals on Precor EFX 576 CC2 program
20 mins  : 43-43 sec intervals on Precor EFX 546  CC2  program
20 mins  : steady  on Precor Cycle846 Cross country program steady.. but hills are never steady!
My body was still feeling yesterday's Cardio Militaire.. and my mind was on other stuff.. but I still did my best.

DIET Thursday measurments no change.. but the weight is down another pound. 147.2 lbs
the diet couldn't be better.. but I feel bloated this week. Having a dress for my son's wedding that I don't need to loose weight for, helps me stay on track for my diet, even if I don't see results.. since I don't need them.. I hope this will help may stay on track past the 2-3 weeks that I usually do

BED AT 10h30 PM

FRIDAY,  June 15th 2007
Spent day in Montréal with Manouane. Wedding stuff.

DAY OFF

DIET
Ok except for a Shish Taouk Pita at lunch.. but no fries and the rest of the day very good.

BED AT 11h00 PM

SATURDAY, June 16th  2007

9h30 AM YARDWORK
1h00  Major Multching  the garden is looking good, and it's nice to work outside with Gabriel. I sure wish I had more time for this.

12h15 AM WARM-UP Rowing
10 mins / AveHR  108  65% / MaxHR  129  77%

WORKOUT  Previous workout  ~  Next workout                                                                                                              WO 3

Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
47 mins  / 213 calories / 55% fat / AveHR 107 64%/ MaxHR 147 88% / 8 mins  inZone (75%+)

1) Pulley Squats on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer
Squats tirés au Freedom Trainer  sur Step et Reebok Coreboard
4 x 170 lbs / 6 x 185 lbs / 15 x 215 lbs

2) Hip extension followed by knee flexion at low pulley, lying on the floor with heels on Swiss Balll  /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
1 x 15   / 45 lbs

3)  English to come soon /
Abduction de la hanche, debout, avec ballon contre le mur
1 x 15 ea side

4)  English to come soon /
Adduction de la hanche, couchée avec ballon entre les genoux
1 x 15

5)  Horizontal row at low pulley /
Rameur, un bras, poullie basse
1 x 15  ea side x 45 lbs

6) English to come soon /
 Flexion Horizontale de l'épaule.. banc incliné
1 x 15 x DB 15s

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol
7 + 8  x DB 20s

8) Alternating biceps curls , standing on Bosu /
flexion du coude alterné, debout sur bosu, rond en bas
1 x 15ea  x  DB 15s

9)  Triceps extensions on flat bench, Bar to the forehead  /
ext du coude, barre au front sur banc plat 
2 x 12  33 lbs
I was going too low. Steve Lussier says not to go below 90°

10)  Pulley Deadlifts on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer /
Extension lombaire au Freedom Trainer avec step ET Reebok (DLs)
1 x 15 185 lbs

1h20 PM CARDIO
1h01 / 462 calories / 25% fat / AveHR 145 87% / MaxHR 162 97% / 51 mins  inZone (75%+)
20 mins  : 43-43 sec intervals on Precor EFX 546 CC3 program  5 or 6 hills
20 mins  : 43-43 sec intervals on Precor EFX 556i  Hills program
20 mins  : steady  on Precor Cycle 846 Cross country program steady.. but hills are never steady!
feeling goooood, but my Polar watch is showing signs of weakness, I don't know how I'll do for a few weeks without it if I have to send it for repair.

9h20 PM BALLROOM DANCE PRACTICE  at home
1h20
Samba, Triple-Swing, Tango, Viennese Waltz. Revision or the steps we often forget to do at dance evenings. We also manage to find some steps we'd lost. No music, just counting.

DIET
Proud of myself but I still wish I could do even better.

BED AT 11H30

SUNDAY,  June 17th 2007
Nice to have a grey day once in a while.

DAY OFF
Bake six rolls of Bejgli for the wedding ... and found 20 candles we might be able tu use. Thought I'd also do Yardwork and Dance practice, but I guess I can't do everything in just one day.

9h30 PM BALLROOM DANCING watch video  at home
1h30 Samba, Tango, Slow Waltz, Chacha. Look up on a video some dance steps we're not sure of. That's almost worth a practice, no? Try them out and take notes that I  add  to my dance page.

DIET
Day starts of very difficult. I'm very hungry, but manage to keep on track. which is very difficult with the great pasta and sausage supper my boyfriend makes and with my cooking the Bejgli. All in all.. I did OK.

BED AT 11h15 PM

MONDAY, June 18th 2007
Feeling great

5h38 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
59 mins / AveHR  125  75% / MaxHR  179  107%  ??? / 377 cals / 40 % fat / 27 mins InZone (75%+)
5 mins / Stretching and relaxation
Meet Chanatl B.. a girl from where I'll work starting July 2nd. Fun to have someone from my gym at work!

DIET
not too difficult today. but it's a new session, so Amélie was  I hope I'll stick to it in the evening as well

BED AT 10h00 PM 

TUESDAY,  June 19th 2007

6h30 PM YARDWORK
1h00   Major Multching  no aches nore pains this time.. and I'm starting to appreciate the look of the garden.

9h00 PM BALLROOM DANCE PRACTICE  at home
30 mins 
Samba, Slow Waltz, Tango  Revision of the steps we found on the video.

DIET
Not easy, but I think I'm sticking to it..

BED AT 10h30 PM

WEDNESDAY, June 20th 2007
Feeling great

5h00 PM WARM-UP Rowing
10 mins / AveHR  114  68% / MaxHR  132  79%

5h15 STRETCHING
10 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR  124  74% / MaxHR  162  97%  / 348 cals / 35 % fat / 33 mins InZone (75%+)
First class of the session, so Amélie went a little soft on us . Some warm-up before and Abs and such after.. but the main block was :

6h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR  117  70% / MaxHR  162  97% / 308 cals / 45 % fat / 24 mins InZone (75%+)
after the Warm-up we did about 15 mins of Steps.. more strenght training than cardio this week. The beginners were dieing during the abs lol
5 mins / Stretch

DIET 146 lbs, that's down 1 lb this week.. good enough for me!
excellent. Doing all the aerobic workouts with the thought that it's to loose weight, and not just to be fit.. really motivates me to stay on track the rest of the day

BED AT 9h30 PM I was going to stay up late.. have lots to do.. but finally went to bed earlier than usual.

THURSDAY,  June 21st 2007
Finished early at work, so I was in great shape for the gym..

2h41 PM CARDIO
1h00 / 472 calories / 30% fat / AveHR 140 84% / MaxHR 159 95% / 53 mins  inZone (75%+)
22 mins  : 43-43 sec intervals on Precor EFX 576i Cross Training 3 program #6 Resistance around 10-12

20 mins  : 43-43 sec intervals on Precor EFX 546  Cross Training 3  program #4 resistance around 10-12

20 mins  : steady  on Precor Cycle846 Cross country 2 program #2 m steady.. but hills are never steady. / the long section of level 14 is VERY hard.. and later.. the minute and a half at level 18.. is too much for now.. I can't keep up the 60 RPM beat that I want to hold. If I was just out for a bike ride.. I'd stand up on the peddals but that would be cheating. I might try this course alone once.. without the 40 mins of intervals before.. just to see the difference that would make.

Good to finish early at work, specially after last nights  Cardio Militaire AND Buns of Steel.

8h45 PM BALLROOM DANCE PRACTICE  at home
60 mins 
Mambo, Merengue, Rumba, Samba  Revision mostly of things we learned this year.

DIET Thursday measurments I'm starting to feel loose in my jeans.

BED AT 10h30 PM

FRIDAY,  June 22th 2007
Grey day.. would be good for Yardwork but I have too much sewing and stuff to do.. Send my Polar F6 heartrate monitor for repair. Buy another one 'cause I don't want to be caught with none for my training when my diet is going so well. It's a luxury to have two, but Gabriel will surely like using one at times.

DAY OFF

DIET  145 lbs and going good

BED AT 11h00 PM

SATURDAY, June 23rd  2007
14 days until the wedding.

10h55 AM WARM-UP Rowing
10 mins / AveHR  120

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 4

Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
48 mins  / Polar HR monitor sent for repair

1) Pulley Squats on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer
Squats tirés au Freedom Trainer  sur Step et Reebok Coreboard
15 x 230 lbs
NB : Resistance at handle is 1/4 of the weight selected

2) Hip extension followed by knee flexion at low pulley, lying on the floor with heels on Swiss Balll  /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
1 x 15   / 50 lbs

3)  English to come  /
Abduction de la hanche, debout, avec ballon contre le mur
1 x 15 ea side

4)  English to come   /
Adduction de la hanche, couchée avec ballon entre les genoux
1 x 15

5)  Horizontal row at low pulley /
Rameur, un bras, poullie basse
1 x 15  ea side x 50 lbs

6) English to come  /
 Flexion Horizontale de l'épaule.. banc incliné
1 x 15 x DB 20s
well the tempo went down to 0202 and I did bend my elbows a little, but 5 lbs encrements are tough

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol
7 + 8  x DB 20s
Tried the DB 25s but no way.. not on a swissball with just one foot on the ground after upping my other exercises.

8) Alternating biceps curls , standing on Bosu /
flexion du coude alterné, debout sur bosu, rond en bas
1 x 10ea  x  DB 20s / 1 x 5ea  x  DB 15s

9)  Triceps extensions on flat bench, Bar to the forehead  /
ext du coude, barre au front sur banc plat 
2 x 12  33 lbs
going well

10)  Pulley Deadlifts on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer /
Extension lombaire au Freedom Trainer avec step ET Reebok (DLs)
1 x 15 200 lbs
NB : Resistance at handle is 1/4 of the weight selected

11h57 AM CARDIO
1h01 / Polar HR monitor sent for repair / Precor machines total me at 636 calories :  I think I never upped my weight on my HR monitor.. so I might have been spending more calories than my watch told me.
20 mins  : 43-43 sec intervals on Precor EFX 546 CC3 program  5 or 6 hills
20 mins  : 43-43 sec intervals on Precor EFX 556i  Hills program
20 mins  : steady  on Precor Cycle 846 Cross country program felt real sick near the end.. but I think I was weak mostly from not eating.

PM YARDWORK
2h00 Light stuff  Mostly burning branches and old wood
 

DIET
Compare the balance at the gym 147.4 with the Taylor at home 149 (all dressed) yuppi.. I'm lighter than what I see at home. So I deserve a treat.. Chinese fondue and green tea..far in the garden watching the fire (burning branches and old wood). Very pleasant.

BED AT 9H30 two hours earlier than planned, and I needed it.

SUNDAY,  June 24th 2007
St-Jean Baptiste Day "Chers québécois, c'est à votre tour, de vous laisser parler d'amour.. "
Beautiful sun outside and I get up real early to take advantage of it.

DAY OFF
Bake three more rolls of Bejgli for the wedding

DANCE EVENING IN MONTRÉAL

DIET Sunday weigh-in 144 lbs !
Had some trouble not eating any walnut filling while making the Bejgli .

BED AT 11h30 AM Two hours earlier than planned.

MONDAY, June 25th 2007
No work today (St-Jean yesterday)

PM YARDWORK
1h30 Light stuff  Cut some lower branches of a tree and pass them through the shredder to put in the Compost

5h00 STRETCHING
30 mins some problems with my left glute.. or inside and under the glute.. same place as for a couple years now!

5h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
60 mins /  Polar HR monitor sent for repair
5 mins / Stretching and relaxation
Somewhat like last week.. Amélie wasn't too hard on us.

DIET
Eat Bejgli for lunch to taste it.

BED AT 10h30 PM 

TUESDAY, June 26th 2007
I thought this would be my last day at EPSH but I won' t have training 'til next week.. so I'm still there on Thursday. Tomorrow I have the day off.

ACHES AND PAINS
Sprain my left wrist   at work, probably closing a heavy filing cabinet drawer.. but don't really know how or exactly when. Can't type well with left pinky.

Ice my wrist
12 mins when I get to the gym, 12 mins when I get home, (I also take Ibuprofen then) and  PLANNED : 12 mins every hour 'til I sleep.

5h00 PM SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
1h25 mins /  Polar HR monitor sent for repair
5 mins / Stretching and relaxation
Alternating between Steps, Aerobics and Weights. I have to do the push-ups on my left fist.. and have problems holding the DBs because of my wrist. I have to use only 4 fingers (not pinky) very awkward.

DIET
Too tired  to eat when I get home.

BED AT 10h00 PM 

WEDNESDAY, June 27th 2007
Last day of last years vacation days.. Had to take it before July 1st.

PLANNING SUMMER VACATION
We won't be going away this year..The Knife Edge will have to wait for another year.. or two..  so we'll get alot of chances to do interesting suff close by. I do have to start making a wish list.. so as not to forget..

5h20 PM WARM-UP Rowing
5 mins /  Polar HR monitor sent for repair

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
55 mins /  Polar HR monitor sent for repair

Excellent class but can't remember all of it.. I'm quite proud to be strong for the push-ups and abs afterwards. and very glad that my left wrist is all good. Oh.. and there is other stuff we do between the main part and the abs.. just that I really can't write it all down.

6h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
55 mins /   Polar HR monitor sent for repair
partner with a girl I often see working hard in the gym. Glad to meet her, her name is Amélie as well. We're together for the assissted suicide bonus (5-3-2-1) she really encourages me. and for hamstring pulls where I thought she'd be stronger.
10 mins A little more stretching than usual.. feels good.

DIET 145 lbs
excellent. but it's hard on the morale that I haven't lost an ounce since last week.

BED AT Midnight not sleepy until 11h00 and at 11h15 I get phone call from Manouane asking me if I have a certain .mp3

THURSDAY,  June 28th 2007
Last day at EPSH. There's a little party at the end of the day for the four of us leaving. Little gifts, little good-lucks, little sadness but all will go well  :

A FEW DAYS OFF
My right knee starts hurting after I get up.. I have no idea when I hurt it yesterday, but it often happens when I pivot in running shoes. Ice it a few times.. starts getting better by 3 pm. but not completely gone in the evening

DIET
Bake last bunch of Bejgli for the wedding.

BED AT Midnight

FRIDAY, June 29th 2007
This is the last Friday that I don't work. Next week I'm starting a full time job instead of the 80% I've had so far.

A FEW DAYS OFF
At 1h30 PM decide to take a few days off from training.. I've been very steady for quite a while and I think it will be good for me, at least for my head. It WILL be a double take though since the wedding is in a week, that's another few days off. But I'll take the chance.

DIET
I definately need to stick to my diet though.

BED AT 11H30

SATURDAY, June 30th 2007
Moving day for my son, from Montréal to Trois-Rivières. Gabriel drives rented truck, I drive car. Dave has a car as well.. there are also Manouane, Massiel, Edgar, Pao, Philou and his brother.. humm forgot his name.. but he could only help in Montréal, couln't come to Trois-Rivières.

A FEW DAYS OFF

DIET
Not today

BED AT 3h00 AM

SUNDAY, July 1st 2007
I'm no good for the day. Get up at 7h20 as usually but feel sick all day, take a nap at supper time.

A FEW DAYS OFF

DIET
sort of

BED AT 10h30 PM

MONDAY, July 2nd 2007
No work today (Canada Day yesterday).

PM YARDWORK
1h00 Light stuff  Pass more branches through the shredder to put in the Compost

5h00 STRETCHING
20 mins same as last week : some problems with my left glute.. or inside and under the glute.. same place as for a couple years now!

5h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
60 mins /  Polar HR monitor sent for repair  same workout as last Wednesday
5 mins / Stretching and relaxation
Good workout, even though I feel tired.

BED AT 10h30 PM  Take one Sominex, I know I'm too excited to sleep.

TUESDAY, July 3rd 2007
First day at the headoffice of the School Board.. Michel Gauthier is my boss. "Technologies et réseaux". Nancy Collin spends the day explaining what I'll have to do. Everything goes well.. but I AM a little anxious about the fact that she says she's a "hyperactif" , never takes her breaks and works on her lunch hours and does free overtime. I DO NOT  plan to do that.

5h00 PM SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
1h30 mins /  Polar HR monitor sent for repair Starting to be a long wait!
5 mins / Stretching and relaxation
Warm-up, Steps in a big cercle : alternating between individual steps WO and working around the room, Aerobics , including three per team relay races, then  Weights for shoulders, arms, and upper body and other stuff for core.

DIET
Too tired  to eat when I get home.

BED AT 11h30 PM  Fall asleep well but wake up at 3 am! and think about the job

WEDNESDAY, July 4th 2007
Last day of training..

5h00 PM STRETCHING
25 mins feeling good to be at the gym

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
60 mins /  Polar HR monitor sent for repair

Too much to remember but I did well.

6h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
60 mins /   Polar HR monitor sent for repair
partner with Manon, a big strong girl whose been doing the 2 classes for over a year. 3 guys from Cardio Militaire stay for Buns of Steel.. They find it quite difficult.
5 mins Stretching

DIET 145 lbs
My head is elsewhere, but I'm doing my best

BED AT 9h00 PM but get up when Gabriel comes home from Volley-ball and by mistake take a regular coffee instead of decaf.

THURSDAY,  July 5th 2007
First half day alone at new job. goes well.

A FEW DAYS OFF
Go to Bernard et fils, Traiteur.. to help prepare buffet for Manouane's wedding.  We're there from 2 PM to 9 PM. Lily prepared ALOT of stuff in advance so that we could work at assembling the things. There's Lily, Albi,  Sylvain, Jean-Claude, Étienne, Valérie, Alexendre, Émilie, Edgar, Jorge, Carlo, Monique, Pierre, Gabriel and me..

DIET
eat too much..

BED AT 11h30 PM 1 Sominex for safety

FRIDAY,  July 6th 2007
half day alone at new job. goes well.

A FEW DAYS OFF
Go to Reception hall on Frontenac.. to help set up tables etc for Manouane's wedding.  I'm  there from 4 PM to 8 PM. Bernard and Céline arrive at around 9h30 at home.

DIET
ok

BED AT 11h30 PM 2 Sominex for safety

SATURDAY,  July 7th 2007
 

DIET
ok

home at 3h30 AM ... BED AT 4h38 AM

SUNDAY,  July 8th 2007
Brunch with my brother for his birthday.

A FEW DAYS OFF

DIET
ok except for brunch.. Banana and chocolate/walnut Crèpe yummi!

BED AT 10h00 PM

MONDAY, July 9th 2007
Happy Birthday Albi!

5h00 STRETCHING
20 mins

5h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
0h31 / 368 calories / 40% fat / AveHR 128 77% / MaxHR 166 99% / (not programmed) inZone (75%+)
0h27 / 216 calories / 55% fat / AveHR 105 63% / MaxHR 130 78% / (not programmed) inZone (75%+)
3 mins / Stretching and relaxation
OK but feeling heavy from Saturday.

BED AT 11h00 PM  Tired but work late at putting pictures of the wedding in my Picasa Photo Albums

TUESDAY, July 10th 2007

8h15 PM BALLROOM DANCE PRACTICE  at home
1h00  
Batchata, Tango, and a little Chacha-Mambo-Salsa Revision

BED AT 10h00 PM 

WEDNESDAY, July 11th 2007

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR  133  80% / MaxHR  162  97%  / 709 cals / 35 % fat / not programmed yet for InZone (75%+)
Alternating between Steps, Aerobics and Weights.
BONUS : teams of 3, relays : spiderman, crab walk, high knees, "pneus rapides", "football", sprint, sprint, sprint.

6h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
58 mins / AveHR  120  72% / MaxHR  167  100%  / 622 cals / 45 % fat /  not programmed yet for InZone (75%+)
I can see that Doris is tired from doing SuperWorkout yesterday, and I on the other hand, feel great since this is the first week in a while that I DIDN'T do the Super Workout on Tuesday.
BONUS : Partner sprints length-wise (Amélie calls them "assissted suicides" : 7-6-5-4-3-2-1
5 mins Stretching

DIET 145 lbs
Forgot to make myself a lunch. Cheese cake and esspresso at restaurant! but only that!

BED AT 11h00 PM Birds in the yard wake me up at 4 am

THURSDAY,  July 12th 2007

Do a little rowing, just long enough to realise how much I feel my abs, glutes and.. yes hamstrings and quads! LOL

5h22 PM CARDIO
1h03 / 800 calories / 35% fat / AveHR 133 80% / MaxHR 158 95% / 47 mins  inZone (75%+)
Don't really know why my HR monitor says so many calories .. I DID up my weight in the settings, but it still seems high.
22 mins  : 43-43 sec intervals on Precor EFX 576i Cross Training 3 program #6 Resistance around 10-12
Hadn't done "just cardio" for a few weeks and with last night's workout.. ouch! but I keep up the intensity.
20 mins  : 43-43 sec intervals on Precor EFX 546  Cross Training 3  program #4 resistance around 10
Extremely hard, can't really say I do all the intervals as I should. But I definately do as much as I can.
20 mins  : steady  on Precor Cycle846 Cross country 2 program #2 m steady.. but hills are never steady.
I'm past aching.. actually I'm surprised that I survived.. GOOD MUSIC helps alot..
 

DIET
Back on track

BED AT 10h30 PM

~ OFF TIME ~

FRIDAY,  July 13th 2007
Was supposed to go dancing, but Gabriel hurt his back this morning.

SATURDAY,  July 14th 2007

Take wedding gifts to Trois-Rivières

SUNDAY,  July 15th 2007
Watch dance movie "Step Up"
Stripping wallpaper in Bathroom
 

MONDAY,  July 16th 2007

Stripping wallpaper in Bathroom
Gabriel mowes the lawn and worstens his back ache from last Friday

Buy stuff for my bike at Vélo Mario Pontbriand in St-Pie. My tires were over 10 years old and dried out. I just asked for the new ones to be  the same quality. He gave me Vittoria Randonneur Comforts.  I think I'll be much more comfortable with these handles, the ones I bought last year were way too small for my hands.

TUESDAY,  July 17th 2007
Order sink for bathroom and choose other stuff.

WEDNESDAY,  July 18th 2007
Order counter for bathroom and buy faucets and paint. Wash walls

THURSDAY,  July 19th 2007
I  really don't feel well these days

FRIDAY,  July 20th 2007
Feel a tiny bit better. Order Stores for bathroom window

SATURDAY,  July 21st 2007
Pick up stuff for bathroom

SUNDAY,  July 22nd 2007