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FRIDAY,
December 7th 2007
Back on track.. try to get
off work at 2h00 so that I'm not too tired to go to the gym, but can't
'til later. still quite early though.
2h53 PM WARM-UP Rowing
10 mins / AveHR 110
WORKOUT
Previous workout ~ Next
workout
WO 4
Program #14 Pre-XC-Skiing
/
Yan Fontaine
all sets and reps 2 x 12 / tempo : CRER
2040 / rest 30-45 secs
1h11 mins
/ AveHR 118
71% / MaxHR 153
92%
/ 601 cals / 45 % fat / 25 mins InZone
(75%+)
1) Step-Ups 14"
2x 12ea
x DB 25s
2)
Hip extension followed by knee flexion 1 foot on swiss ball
/
Élévation du bassin & flexion du genou : 1 pied sur le ballon
Suisse—descendre entre chaque
2 x 12 with 2 feet on the swiss ball
Very
Bad.
3)
English to come soon
/
"Skieur" 1 jambe poulie basse
2x 12 ea side
x 35 lbs
4)
English to come soon
/
Adduction de la hanche,
poulie basse, sur tabouret.
2x 12 ea side x
35
lbs
5)
English to come soon
/
Flexion épaule à la poulie haute double / Freedom Trainer at E3
1 x 12 ea side
Alternating x 65 lbs / 1 x 12
ea side
Alternating x
70 lbs
6)
English to come soon
/
Pull Over couchée sur Ballon Suisse
2 x 12 x DB 25
7)
English to come soon
/
Front raise debout sur Bossu avec DB
2 x 12 ea side
Alternating x DB 10s
8)
English to come soon
/
flexion du coude alterné, debout sur bosu, rond en bas
2 x 12 ea side
Alternating x DB 15s
9)
English to come soon
/
ext du coude alternée debout au Freedom à E3
1 x 12 ea side
Alternating x
65 lbs /
1 x 12 ea side
Alternating x
50 lbs
10)
English to come soon
/
Flexion du tronc sur Bossu (mains en haut de la tête) suivi de planche
abdominal max pieds sur Bossu
2 x 12 x DB 12 —
30 secs plank — 20 secs plank
arms extended, elbows at
ears, so the DB goes back and not just up and down.
12)
English to come soon
/
Extension lombaire au Cybex 12, position 2, talons seulement
2 x 12 ea side x 117,5 lbs
Did
this one first 'cause the poulies were taken.
11)
English to come soon
/
Rotation du tronc debout, pouli moyenne
2x 12 ea side x 30 lbs
Just baredly managed to finish this.. but I'm still on anti-biotics.. so I'm
not very surprised.
BED AT 10h30 PM
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MONDAY,
December 10th 2007
5h35 PM
BUNS OF STEEL ~ GROUP FITNESS
with Amélie Martin
1h00 mins
/ 640 calories / 35% fat / AveHR
132 79%
/ MaxHR 160
96%
/
38 mins InZone
(75%+)
Stretching and relaxation
haven't been
here in a long while.. and find it very hard.
BED AT 11h30 PM
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TUESDAY, December 11th 2007
day off
BED AT 10h30 PM
WEDNESDAY,
December 12th 2007
Very big headache in the afternoon.. Wanted
to go to the gym but really couldn't.. goes away at about 8 pm.
BED AT 9h00 PM
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THURSDAY,
December 13th 2007
Feeling good
4h10 PM WARM-UP Rowing
10 mins / AveHR 118
WORKOUT
Previous workout ~ Next
workout
WO 5
Program #14 Pre-XC-Skiing
/
Yan Fontaine
all sets and reps 2 x 12 / tempo : CRER
2040 / rest 30-45 secs
52 mins
/ AveHR 126
75% / MaxHR 157
94%
/ 501 cals / 40 % fat / 28 mins InZone
(75%+)
1) Step-Ups 14"
2x 12ea
x DB 25s
2)
Hip extension followed by knee flexion 1 foot on swiss ball
/
Élévation du bassin & flexion du genou : 1 pied sur le ballon
Suisse—descendre entre chaque
1 x 12 + 8 with 1 foot on the swiss ball + 4 with 2 feet on the
swiss ball
Very
Bad.
3)
English to come soon
/
"Skieur" 1 jambe poulie basse
2x 12 ea side
x 35 lbs
4)
English to come soon
/
Adduction de la hanche,
poulie basse, sur tabouret.
2x 12 ea side x 35
lbs
5)
English to come soon
/
Flexion épaule à la poulie haute double / Freedom Trainer at E3
2 x 12 ea side
Alternating x 70 lbs
6)
English to come soon
/
Pull Over couchée sur Ballon Suisse
2 x 12 x DB 25
7)
English to come soon
/
Front raise debout sur Bossu avec DB
2 x 12 ea side
Alternating x DB 10s
8)
English to come soon
/
flexion du coude alterné, debout sur bosu, rond en bas
2 x 12 ea side
Alternating x DB 15s
6h00
PM CARDIO
60 mins
/ AveHR 149
89%
/ MaxHR 164 98%
/ 766 cals / 25 % fat / 59 mins InZone
(75%+)
Fartlek intervals 20 mins on Precor EFX 576i / Cross Country Program
It's good to get bak to doing cardio!
Fartlek intervals 20 mins on Precor EFX 546 / Cross Training 3
program #4
feeling hot!
steady 20 mins
on Precor Cycle846 / Cross country 2 program #2
steady.. but hills are never steady.
Always difficult to do this program after the weights.. so right now.. I'm
just glad I make it through the hour!
BED AT 10h30 PM
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SATURDAY,
December 15th 2007
1h20
PM CARDIO
60 mins
/ AveHR 150
90%
/ MaxHR 168 101%
/ 784 cals / 25 % fat / 59 mins InZone
(75%+)
43 sec. intervals 20 mins on Precor EFX 576i / Cross Country Program
It's good to get bak to doing cardio!
43 sec. intervals 20 mins on Precor EFX 546 / Cross Training 3
program #4
feeling hot!
steady 20 mins on Precor Cycle846 / Cross country 2 program #2
steady.. but hills are never steady.
8h00
PM BALLROOM DANCE
PRACTICE
at
home
60 mins
Samba, Rumba, Chacha, Tango, Mambo, ...
DIET
146 lbs
BED AT 11h30 PM
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SUNDAY,
December 16th 2007
11h30 AM BALLROOM
DANCE
CLASS
at
Le Sodanse
: LAST CLASS UNTIL JANUARY 6th 2008.
60 mins
We weren't there last week but it's ok cause Anna
shows it to Claire and me before class and we revise it in class.
SAMBA "Promenade renversée"
and revision of "Sur place alternée, nouvelle version"
DIET
BED AT 9h30 PM
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MONDAY,
December 17th 2007
Schools are closed.. Snow day .. so snowed-in.
10h00 AM SHOVEL
30 mins
/ AveHR 135
81%
/ MaxHR 156 93%
/ 329 cals / 35 % fat / 25 mins InZone
(75%+)
4h30 PM SHOVEL
27 mins
/ AveHR 133
80%
/ MaxHR 153 92%
/ 276 cals / 40 % fat / 21 mins InZone
(75%+)
Baby It's Cold Outside!
DIET
BED AT 10h30 PM
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TUESDAY,
December 18th 2007
DAY OFF
Tired and the parties haven't started!
DIET
BED AT 9h30 PM
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WEDNESDAY,
December 19th 2007
OFFICE PARTY CSSH — Centre Admin (Beach
Party)
6h00 pm 10h15 pm
Supper and Dance
DIET
BED AT 2h00 AM
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THURSDAY,
December 20th 2007
OFFICE PARTY CSVDC — Centre Admin (Medival)
4h00
pm 11h30 pm
Games, Supper and Dance,
Un-decorate
DIET
BED AT 1h30 AM
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FRIDAY,
December 21st 2007
OFFICE PARTY CSSH — STIC
11h30 am to 4h00 pm : everyone seems tired.. we
just eat, drink and chat.
DIET
BED AT 9h30 PM
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SATURDAY,
December 22nd 2007
10h20
AM CARDIO
60 mins
/ AveHR 146
87%
/ MaxHR 163 98%
/ 739 cals / 25 % fat / 55 mins InZone
(75%+)
43 sec. intervals 20 mins on Precor EFX 576i / Cross Country Program
good
43 sec. intervals 20 mins on Precor EFX 546 / Cross Training 3
program #4
feeling the late nights these past days
steady 20 mins on Precor Cycle846 / Random program #4
steady.. but hills are never steady.
8h30
PM BALLROOM DANCE
PRACTICE
at
home
80 mins
Tripple-Swing and Chacha
BED AT 10h30 PM
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SUNDAY,
December 23rd 2007
I have a sore throat again
8h15
PM BALLROOM DANCE
PRACTICE
at
home
60 mins
Tripple-Swing, Chacha, Foxtrot, Mambo, Merengue
DIET
BED AT 10h30 PM
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MONDAY,
December 24th 2007
Gabriel and I exchange rings
tonight for our 10th anniversary.
6h30
PM BALLROOM DANCE
PRACTICE
at
home
60 mins
Rumba, Samba
later ..
30 mins
Dance
DIET
not really..
BED AT 11h30 PM
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TUESDAY,
December 25th 2007
Merry Christmas! And Peace
and Love to all!
1h15
PM BALLROOM DANCE
PRACTICE
at
home
60 mins
Chacha, Tango, Slow Waltz
FAMILY LIFE
Manouane and
Massiel came with Albi, Lily, Alex and François! who came back from europe
for a month. M&M are staying 'til the 27th.
DIET
with 7 for supper.. what do you think?
BED AT 4h30 AM
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WEDNESDAY,
December 26th 2007
5h15
PM BALLROOM DANCE
PRACTICE
at
home
60 mins
Chacha, Foxtrot, Mambo, Triple-Swing
I haven't worked
out in days.. and am feeling it.. so even if there is no snow to xc-ski, I
hope I'll be moving again soon!
BED AT 10h30 PM M&M & Gaby play
Scotland yard 'til early morning.
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FRIDAY,
December 28th 2007
4h45
PM BALLROOM DANCE
PRACTICE
at
home
90 mins
Chacha Catch up for yeserday's missed practice.
7h30
PM BALLROOM DANCE
PRACTICE
at
home
60 mins
Rumba Can't find how to do the "Promenade
Scallop".. but other than that it goes well.
BED AT 10h30 PM
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SATURDAY,
December 29th 2007
1h15
PM BALLROOM DANCE
PRACTICE
at
home
30 mins
Salsa, Slow Waltz
No time for more..
5h00 PM FAMILY
PARTY Guenette
Not much dance..not much atmosphere
BED AT 2 AM
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SUNDAY,
December 30th 2007
4h00
PM BALLROOM DANCE STUDY
at
home
1h45 mins !
10 DANCES, put in "Carnet de danse" those that
we want to practice.
DANCE EVENING IN MONTRÉAL
|
Mix of
ballroom dances and more :
Viennese Waltz,
Slow Waltz,
Quickstep,
Foxtrot,
Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba,
Salsa,
Slows,
Line dances, Disco,
Batchata,
Rumba
Right click and save to listen to
Dances in
bold. |
 |
At the
DoRéMi Stardust
Mix of practice and
fun. |
WEATHER
Nice snow all over the place.. need to go
xc-skiing!
BED AT 00h30 AM
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MONDAY,
December 31st 2007
XC-SKIING
Saint-Dominique
With Gabriel, It's his
first time there. - 4°C grey skies, but with all the snow, it's really nice
12h30 PM 1h07
mins / AveHR 147
88%
/ MaxHR 160 96%
/ 835 cals / 25% fat / 1h06mins InZone
(75%+)
7h30
PM BALLROOM DANCE
PRACTICE
at
home
1h15 mins
Slow Waltz, Samba, Merengue, Tango and Quickstep.
Goes by real fast.
BED AT 00h30 AM
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WEDNESDAY,
January 2nd 2008
My left knee hurts .. but not
the knee itself, more the outside back..can hardly walk when I get up in the
morning.
7h00
PM BALLROOM DANCE
PRACTICE
at
home
1h00 mins
all ten dances We know the steps, just
have to think of doing them
BED AT 10h30 PM
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THURSDAY,
January 3rd 2008
My left knee still
hurts
6h00
PM BALLROOM DANCE STUDY
at
home
30 mins and more reviewing the stuff a couple of times
Study Excel table of all we learned from Alain
9h00
PM BALLROOM DANCE
PRACTICE
at
home
30 mins
all ten dances
We're very close to knowing and
being able to do all the stuff we learned this year.
planned BED AT 10h30 PM
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FRIDAY,
January 4th 2008
11h45
PM BALLROOM DANCE
PRACTICE
at
home
30 mins
Revision of all dances including Quickstep
CAR TRIP TO Québec City
2h45
PM
BED AT 10h30 PM
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SATURDAY,
January 5th 2008
XC-SKIING
Duchesney
With Gabriel, Bernard and
Céline. Johann and Isabelle are also there.
10h00 AM 1h04
mins / AveHR 150
90%
/ MaxHR 163 98%
/ 839 cals / 25% fat / 1h03mins InZone
(75%+)
stop at LA DÉTENTE
11h14 AM 52
mins / AveHR 148
89%
/ MaxHR 161 96%
/ 659 cals / 25% fat / 49mins InZone
(75%+)
stop at LA hALTE
12h24 AM 20
mins / AveHR 142
84%
/ MaxHR 156 93%
/ 301 cals / 30% fat / 1h03mins InZone
(75%+)
Trails :
# 1 -7 -8 -10- 7- 1
I'm not as much in shape as last year.. but it's
still good.
BED AT 10h30 PM
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11h30 AM BALLROOM
DANCE
CLASS
at
Le Sodanse
: FIRST CLASS since December 16th 2007.
60 mins
MERENGUE "Ciseau en promenade"
and revision of "Sur place enroulé" and "Promenade combinée"
Buying stuff
|
After Dance Class, since we were alreay in Beloeil went to snoop
around at the new year's sales at
SAIL.
Last
time I bought Hiking boots was on June 26th 2006, and they are still
great, but I want some lighter ones for next summer's trip.
Found
Merrell Chameleon II at 40% off. Didn't ask for any help
choosing them. and even if it was noon when I bought them, I'm sure
they'll be just fine with swollen evening feet.
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Buying hiking boots.. (same
as I wrote in 2006)
Some well known things
*How much load will you be carrying? Buy the boot according to your
needs.
*Try the boots on in the evening, when your feet are swollen.
*Wear the same type of socks you'll be wearing.
My experience
*Beware of salespeople measuring the
foot with a Brannock device. It gives a very general idea where to
start but it doesn't take into consideration the different models.
Don't let yourself be influenced by the "size number" of the boot you
are trying on.
*If you're buying boots for heavy loads, try them with a heavy load.
Your feet actually flatten under the weight.
*It's normal for the boot to crease at the toes.. just make sure that
the crease isn't somewhere where it hurts.
*Go to a store where they have an incline to try your boot out at
different angles. Including standing sideways on the "hill".
*Wait a few days before waterproofing them, just in case you want to
take them back. |
7h45
PM BALLROOM DANCE
PRACTICE
at
home
1h00 mins
What we did in class and a
revision of most of the dances.. to music
BED AT 10h30 PM
|
Follow your
passion!
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