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MONDAY,  March 23rd 2009
I miss Gym because of car trouble, but do some P90X instead.. So I get a good idea of what I'm getting into starting April 6th... and I like it.. alot!

NOTE : Here is a FITNESS TEST to check if one is ready for the P90X fitness program.

WEEK 11 of " I'll need 12 weeks ! "

6h46 PM P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 05 Legs and Back
 53 mins+  / AveHR  130  79% / MaxHR  156  95%  / 629 cals / 35 % fat / 35 mins InZone (75%+) 

#05 Legs & Back
warm up & stretch

1- Balance Lunge — 20 each leg
2- Calf Raise Squat — 30 sec
3- Reverse Grip Chin-Up — 30 sec
4- Super Skater — 25 each side
5- Wall Squat —  90 sec
6- Wide Front Pull-Up — 30 sec
7- Step Back Lunge — 15 each side
8- Alternating Side Lunge — 24 reps
9- Closed Grip Overhand Pull-Up — 30 sec
10- Single-Leg Wall Squat — 60 sec
11- Deadlift Squat — 20 each leg
12- Switch Grip Pull-up — 60 sec

ballistic stretch / water break — 60 sec

13- Three-Way Lunge — 30 reps
14- Sneaky Lunge — 20 reps
15- Reverse Grip Chin-Up — 30 sec
16- Chair Salutations — 2x 30 sec
17- Toe-Roll ISO Lunge — 20 each side
18- Wide Front Pull-Up — 30 sec
19- Groucho Walk — 45 sec
20- Calf Raises — 75 reps
21- Closed Grip Overhand Pull-Up — 30 sec
22- 80/20 Siebers-Speed Squat — 30 each side
23- Switch Grip Pull-Up — 30 sec

cool down & stretch

7h45 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 02 Plyometrics
 54 mins+ / AveHR  138  84% / MaxHR  158  96%  / 768 cals / 30 % fat / 48 mins InZone (75%+) 

#02 Plyometrics
warm up & stretch

1- Jump Squat — 30 sec
2- Run-stance Squat — 30 sec
3- Airborne Heisman — 30 sec
4- Swing Kick — 60 sec

repeat 1-2-3-4

water break — 30 sec

5- Squat Reach Jump — 30 sec
6- Run-Stance Squat Switch Pick-Up — 30 sec
7- Double airborne Heisman — 30 sec
8- Circle Run — 30 sec each direction

repeat 5-6-7-8

water break — 30 sec

9- Jump Knee Tuck — 30 sec
10- Mary Katherine Lunges — 30 sec
11- Leapfrog Squat — 30 sec
12- Twist Combo — 60 sec

repeat 9-10-11-12

water break — 30 sec

13- Rock Star Hop — 15 sec each side
14- Gap Jump — 30 sec
15- Squat Jack — 30 sec
16- Military March — 60 sec

repeat 13-14-15-16

water break — 30 sec

17- Run Squat 180 Jump Switch — 30 sec
18- Lateral Leapfrog Squat — 30 sec
19- Monster Truck Tire — 30 sec
20- Hot Foot — 30 sec each foot

repeat 17-18-19-20

water break — 30 sec

21- Pitch & Catch — 30 sec each side
22- Jump Shot — 30 sec each side
23- Football Hero — 60 sec

cool down & stretch

8h49 PM P90X  ~ HOME FITNESS with Tony Horton —   Pre-Program # 12 Ab Ripper X ( ½ only )
 10 mins / AveHR  101  61% / MaxHR  115  70%  / 94 cals / 60 % fat / 0mins InZone (75%+)
note : find out later that the Ab Ripper X is at the end of the Strength routine DVDs..

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 50 reps
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up
8- Roll-Up/V-Up Combo
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch


By this time, I'm completely wasted.. 

BED AT 11h00 PM

TUESDAY,  March 24th 2009
PM : RV with Dr Roy, get referals for Cardio check-up and other stuff.

7h02 PM P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program   # 10 Back & Biceps
 52 mins+ cool down / AveHR  93  56% / MaxHR  180  109%  / 317 cals / 60 % fat / 0 mins InZone (75%+) 
Just enough weights to learn the exercises and see how I'll feel tomorrow in Cardio TaeBoxe. That's DB 8s in curls and DB 15s in Rows.

#10 Back & Biceps
warm up & stretch

for me : 12-15 reps each

1- Wide Front Pull-Up
2- Lawnmower
3- Twenty-One
4- One-Arm Cross-Body Curl
5- Switch grip Pull-Up
6- Elbow-out Lawnmower
7- Standing Bicep Curl
8- One-Arm Concentraion Curl
9- Corn Cob Pull-Up
10- Reverse Grip Bent-Over Row
11- Open-Arm Curl
12- Static-Arm Curl

ballistic stretch / water break — 60 sec

13- Towel Pull-Up
14- Congdon Locomotive
15- Crouching Cohen Curl
16- One-Arm Corkscrew Curl
17- Chin-Up
18- Seated Bent-Over Back Fly
19- Curl Up/ Hammer Down
20- Hammer Curl
21- Max Rep Pull-Up
22- Superman
23- In-Out Hamer Curls
24- Strip-Set Curl

ballistic stretch

BED AT 9h30 PM

WEDNESDAY,  March 25th 2009

4h33 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Stιphanie
57 mins+ / AveHR  138  84% / MaxHR  158  96%  / 814 cals / 30 % fat / 48 mins InZone (75%+) 

5h36 PM AERO-STEP ~ GROUP FITNESS with Stιphanie
50 mins+ / AveHR  132  80% / MaxHR  150  91%  / 654 cals / 35 % fat / 41 mins InZone (75%+)

ACHES AND PAINS
I have to take 2 Advils at the begining of the second class because my right shouler is aching too much, probably due to some of yesterday's pull-ups. Ice it 3 times after.  I hope it's just DOMS

BED AT 10h30 PM

THURSDAY,  March 26th 2009

ACHES AND PAINS
Feeling gooood all day.. until Ύ through the Core Synergistics program.. when my right arm starts aching again. I continue and ice it after.

5h31 PM P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program # 08 Core Synergistics
 52 mins+ cool down  / AveHR  113  68% / MaxHR  178  108%  / 479 cals / 45 % fat / 17 mins InZone (75%+) 
Do it all, but still just experimenting the program. Light weights and all push-ups from knees, but ends up being just enough! I'll have to be really careful.. I could easily go overboard for my arms..

#08 Core Synergistics
warm up & stretch

1- Stacked foot / staggered hands Push-up
2- Banana Roll — 2 reps
3- Leaning Crescent Lunges — 24 reps
4- Squat Run — 60 sec
5- Sphinx Push-Up
6- Bow to Boat — 5 reps
7- Low Lateral Skaters — 20 reps
8- Lunge & Reach —120 sec

ballistic stretch / water break — 45 sec

9- Prison Cell Push-Up — 8 reps
10- Side Hip Raise — 30-40 reps
11- Squat X-Press — 30 reps
12- Plank to Chaturanga Run — 60 sec
13- Walking Push-Up — 4 reps each way
14- Superman Banana — 60 sec
15- Lunge Kickback Curl Press — 20 reps
16- Towel Hoppers — 60 sec
17- Ballistic Stretch — 45 sec
18- Reach High & Under Push-Ups — max
19- Steam Engine — 50 reps
20- Dreya Roll

bonus round
21- Plank to Chaturanga Iso — 60 sec
22- Halfback — 60 sec
23- Table Dip Leg Raise — 60 sec

cool-down & stretch

DIET 153 lbs
Right on target / starting week 6

BED AT 11h00 PM 

FRIDAY,  March 27th 2009

5h09 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 11 Cardio X
 40 mins+ cool down / AveHR  114  69% / MaxHR  155  94%  / 372 cals / 40 % fat / 16 mins InZone (75%+) 
Just want to move a little every day. My main aim today is not to hurt more my right shoulder.

#11 CardioX
quick warm-up

Yoga
1- Sun Salutations (Vinyasas) 2 reps
2- Runner's Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior

Kenpo
6- Ball Kick — 20 each side
7- Hook/Uppercut / Side Kick — 15 each side
8- Front & Back Knuckles / Ball Kick / Back Kick
 — 15 each side
9- Jab / Cross / Hook / Uppercut — 25 each side
10- Three-Direction Kick — 18 each side

Plyo
11- Airborne Heisman — 30 sec
12- Swing Kick — 30 sec
13- Jump Shot  —30 sec
14- Tire — 30 sec
15- Wacky Jacks — 30 sec

repeat 11-12-13-14-15

Core Synergistics
16- Squat X-Press — 30 reps
17- Steam Engine — 50 reps
18- Dreya Roll — 60 sec
19- Squat Run — 30 sec each side
20- Superman / Banana — 60 sec

cool down & stretch

ACHES AND PAINS
Feeling my right shoulder AND elbow. So I do the Physiotherapy exercises I got a few years back, and ice my shoulder.

PLANNING : There is one work-out that I'll only be doing after week 4 and it's #09 Chest, Shoulders & Triceps, but I want it to be on this same Log.

#09 Chest, Shoulders & Triceps
warm up & stretch

1- Slow-Motion 3-in-1 Push-Up — 12 reps
2- In & Out Shoulder Fly — 16 reps
3- Chair Dip — 30 sec
4- Plange Push-Up
5- Pike Press
6- Side Tri-Rise
7- Floor Fly
8- Scarecrow
9- Overhead Triceps Extension
10- Two-Twitch Speed Push-Up
11- Y-Press
12- Lying Triceps Extension

ballistic stretch

13- Side-To-Side Push-Up
14- Pour Fly
15- Side-Leaning Triceps Extension
16- One-Arm Push-up
17- Weighted Circle — 40 reps
18- Throw The Bomb
19- Clap or Plyo Push-Up
20- Slow-Mo Throw
21- Front-To-Back Triceps Extension
22- One-Arm Balance Push-Up
23- Fly-Row-Press
24- Dumbell Cross-Body Blows

cool-down & stretch

PLANNING : I want to continue the Group Classes at the gym, they are really strong, and motivating. I think that I can drop P90X # 05 Legs & Back and P90X # 06 Kenpo X and one of the  P90X # 12 Ab Ripper X of the week. We'll see how it works out..

planning : BASIC WEEKLY TIMETABLE
 Weeks 1-2-3 of 13 : starting Monday April 6th

My Plan to include Group Classes

Monday
60 mins Buns of Steel Group Fitness
60 mins Cardio Militaire Group Fitness
Tuesday
60 mins P90X # 02 Plyometrics
 15 mins P90X # 12 Ab Ripper X
60 mins P90X # 05 only Back & Physio

Wednesday
60 mins Cardio Tae Boxe Grp Fitness

Thursday
60 mins P90X # 01 Chest & Back

Friday
60 mins P90X # 03 Shoulders & Arms
15 mins P90X # 12 Ab Ripper X

Saturday
2 - 6 hours hiking
or
60 mins P90X # 06 Kenpo X or  other stuff..?
Sunday
60 mins Ballroom Dance Class
60 mins P90X # 07 Stretch

The P90X Classic Program

Monday
60 mins P90X # 01 Chest & Back
 15 mins P90X # 12 Ab Ripper X

Tuesday
60 mins P90X # 02 Plyometrics
 

Wednesday
60 mins P90X # 03 Shoulders & Arms
15 mins P90X # 12 Ab Ripper X

Thursday
60 mins P90X ## 04 Yoga X
Friday
60 mins P90X # 05 Legs & Back
 15 mins P90X # 12 Ab Ripper X

Saturday
60 mins P90X # 06 Kenpo X

 Sunday
P90X rest
or
60 mins P90X # 07 Stretch

planned BED AT 10h15 PM

SATURDAY,  March 28th 2009

Massif des Monts Sutton — Roundtop
SNOWSHOE  start 9h50 AM TOTAL ~5 h 45 mins
WEIGHT OF PACSAC : ~18 lbs + snowshows tied to the back until we put them on
WEATHER Sart off around 6°C but go to a heavenly 18°C
TOTAL 5 h 45 mins / 3793 cals / 2h44 mins InZone

With Gabriel

From ALT 520  Via Le Braydon Trail , Sentier de l'Estrie to Lac Mohawk, round and back to ROUNDTOP. Then after crossing the Passe des Caps trail back down.

UP and OVER and AROUND  TO LAC MOHAWK 
2H45 mins / AveHR 122 74%  /  MaxHR 151 92%  / 1807 cals / 45 % fat / 1h15 mins InZone (75%+)
LUNCH AT THE LAKE 15 mins
TO ROUNDTOP
1h43 mins / AveHR 132 79%  /  MaxHR 147 93%  / 1301 cals / 35 % fat / 1h23 mins InZone (75%+)
DOWN
1 h 00 mins / AveHR  113 68%  /  MaxHR 135 82%  / 685 cals / 55 % fat /  6 mins InZone (75%+)

Trails Map Marykaa & GagMan

ABOVE : The winter trail (in yellow) is a little different from the summer hike in that we don't go "on" the ski slopes. The rest is all the same.  Some good climbs. /i>

RIGHT : Always nice to have someone offer to take a picture  and I think we'll never again put our "passes"  where we put them this time *LOL*

DIET
Very Good

BED AT 9h20  PM

SUNDAY, March 29th 2009

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
TRIPLE-SWING A real wake-up call! We need to start practicing or dancing again! There is too much stuff!

PLANNING
Dance practice : 15 mins practice Sunday evenings and Tuesdays, Wednesdays, Thursdays & Fridays at 6h45 AM...

5h40 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 07 Stretching
 57 mins+ Feels niiiiice !

#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

9h15 PM BALLROOM DANCE PRACTICE  at home
30 mins 
TRIPLE-SWING What we did in class

BED AT 10h30 PM 

MONDAY, March 30th 2009 WEEK 12 of " I'll need 12 weeks ! "
 Feeling great for a Monday!
4h29 PM BUNS OF STEEL ~ GROUP FITNESS with Amιlie Martin
56 mins+  / AveHR  133  81% / MaxHR  159  96%  / 718 cals / 35 % fat / 43mins InZone (75%+)

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amιlie Martin
59 mins / AveHR  124  75% / MaxHR  216  131%  / 677 cals / 40 % fat / 31 mins InZone (75%+)
 131% *sigh* I wonder what tests I'll get to see what's happenning. I faxed the Doctor's referral, but am waiting for the hospital to call me. I also asked the manager at the gym to find me a model of HR moitor that really records the rate, not just gives the maximum.

BED AT 10h30 PM

TUESDAY,  March 31st 2009

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
TRIPLE-SWING What we did in class
For practice but also for early morning metabolic boost.

5h31 PM P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 02 Plyometrics
 53 mins+ / AveHR  135  82% / MaxHR  158  96%  / 687 cals / 30 % fat / 40 mins InZone (75%+) 

6h42 PM P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 05 Only the Back exercises but add Physiotherapy exercises for shoulder accident some years ago and Tennis elbow some years ago.
 36 mins+ / AveHR  94  57% / MaxHR  122  74%  / 223 cals / 60 % fat / 0 mins InZone (75%+) 
This is really break-in time, and getting used to, and making sure I don't get hurt time so SAFETY is the operative word.

BED AT 11h00 PM

WEDNESDAY,  April 1st 2009
Wake up at 4h40 AM

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
TRIPLE-SWING What we did in class

Feel tired all day, but don't mention it at work. Very busy day. Leave at 3PM.

No CARDIO TAE-BOXE at the gym because Stιphanie is on vacation

7h15 PM  P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 06 Kenpo X
 54 mins+ / AveHR  108  65% / MaxHR  145  88%  / 462 cals / 50 % fat / 16 mins InZone (75%+) 
Do the "Cues & Music" version with no comments. I like it.

#06 Kenpo X
saunders stretch cycle warm-up

1- Twist & Pivot — 25 each side
2- Twist & Pivot with Hook & Upper Cut — 25 each side
3- Jabs — 20 reps + 10 doubles each side
4- Jab / Cross — 25 each side
5- Jab / Cross / Hook — 25 each side
6- Jab / Cross / Hook / Uppercut — 25 each side

cardio break — 60 sec

7- Step Drag / High-Low Punch — 20 reps +10 doubles each side
8- Jab / cross Switch — 20 reps
9- Hook / Uppercut Switch — 20 reps
10- Knee Kick — 20 reps + 10 doubles each side
11- Ball Kick — 30 each side

cardio break — 60 sec

12- Side Kick — 30 reps each side
13- Back Kick — 25 reps
14- Three-Direction Kick — 72 reps
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side

cardio break — 60 sec

17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps

cardio break — 60 sec

22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps

cardio break — 60 sec

cool-down & stretch

8h30 PM   P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  #04 Yoga
A) 1-8     B) 13-14     C) 16-20      D)  25-31     E) 32-35
This is a very LONG program and I only do about 50 % of it. I wonder if on a good day I'll be able to do it after Cardio-Tae-Boxe

#04 Yoga

A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun Salutations).
1- Runner's Pose
2- Crescent Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
6- Triangle Pose
7- Twisting Triangle
8- Chair To Twisting Chair
9- Right-Angle Pose To Extended Right-Angle Pose & Grab
10- Prayer Twist From Runner's Pose to Side Arm Balance
11- Warrior Three to Standing Splits
12- Half Moon To Twisting Half Moon

B) Balance Postures
13- Tree — 90 sec
14- Royal Dancer — 90 sec
15- Standing Leg Extension — 30 sec

C) Floor Work
16- Crane ( Pre-Handstand) — 60 sec
17- Seated Spinal Stretch — 5 breaths
18- Cat Stretch — 9 reps

19- Frog —60 sec
20- Bridge or Wheel — 5 breaths
21- Plough Into Shoulder Stand With Leg Variations Into Plough
22- Table — 5 breaths
23- Cobbler Pose — 60 sec
 24- One-Legged Hamstring Stretch Into Two-Legged Hamstring Stretch

D) The Yoga Belly 7
25- Touch The Sky — 30 sec
26- Boat — 30 sec
27- Half Boat — 30 sec each side
28- Scissor — 30 sec each side
29- Torso Twist Hold — 30 sec each side
30- Deep Torso Twist Hold — 30 sec each side
31- Touch The Sky — 60 sec

E) Final Stuff
32- Side Twist
33- Glute Stretch
34- Happy Baby
35- Child's Pose
36- Shavasana ( Corpse Pose)
37- Fetal Pose
38- Lotus (Meditation Pose)

BED AT 10h30 PM

THURSDAY,  April 2nd 2009

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
FOXTROT Minor ajustments

6h03 PM P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 01 Chest & Back
 51 mins+ cool down  / AveHR  100  61% / MaxHR  127  77%  / 367 cals / 55 % fat / 1 mins InZone (75%+) 
OK now, that was humbling! ! All push-ups after the first 15 from knees, and all pull-ups assissted.

#01 Chest & Back
warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11

cool-down & stretch

7h00 PM P90X  ~ HOME FITNESS with Tony Horton —   Pre-Program # 12 Ab Ripper X
16 mins / AveHR  98  59% / MaxHR  115  70%  / 110 cals / 60 % fat / 0mins InZone (75%+)
I actually take my running shoes off to make my legs les heavy in the leg lifts and cycling!  *LOL*

DIET   151 lbs
Right on target / starting week 7

BED AT 11h00 PM 

FRIDAY,  April 3rd 2009
5h59 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 03 Shoulders & Arms 
53 mins+ cool down / AveHR  85  52% / MaxHR  115  70%  / 230 cals / 60 % fat / 0 mins InZone (75%+) 
Taking care of my shoulder..  and remembering that I'm still in the "Pre-Program"  I take lower weights than my first hunch quite often, and am actually quite proud of my "maturity" about the whole adventure.

#03 Shoulders & Arms
warm up & stretch

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback

repeat 1 - 2 - 3

4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip

repeat 4 - 5 - 6

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack

repeat 7 - 8 - 9

10- Seated Two-Angle Shoulder Fly — 16 reps
11- Crouching Cohen Curl
12- Lying-Down Triceps Extension

repeat 10 - 11 - 12

Bonus round

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise

repeat 13 - 14 - 15

Ballistic Stretches

 

BED AT 10h30 PM

SATURDAY, April 4th 2009

REST & RELAXATION before the 90 days of P90X starting on Monday.

Ok, I admit, if the weather was more tempting, I'd be hiking today, but Gabriel is at a Volley-ball competition and I actually think that a day OFF before starting the program will be beneficial in the long run. I hove slight (good) DOMS all over but my left shoulder seems to be all good.

I have some dizzy spells that I really don't know why.

BED AT 10h30 PM 

SUNDAY, April 5th 2009

LAST DAY OF " I'll need 12 weeks ! "

YUP! I think I can say "mission accomplished". I feel great! compared to 12 weeks ago, I think I can say that I'm myself again. The diet that I started 6 weeks ago helped me lose 12 pounds. I still have a way to go, but that's one step at a time.

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
FOXTROT

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program # 07 Stretching
 57 mins+ I feel sick! Dizzy ! so much so that I go to bed right after!

BED AT 8h00 PM 

MONDAY, April 6th 2009 ~ WEEK 1 of " P90X " ~

I'm sort of worried about my yesterday's dizziness.. so I ask a trainer to take my blood pressure before the classes : 147 / 80 .. HR 67..  no problem there . I'm reassured.
4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amιlie Martin
56 mins+  / AveHR  126  76% / MaxHR  203  123%  / 656 cals / 40 % fat / 31mins InZone (75%+)

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amιlie Martin
52 mins / AveHR  141  85% / MaxHR  161  98%  / 778 cals / 30 % fat / 48 mins InZone (75%+)
In line (9) steps = 36ft x 8" high... of repeated exercises. I love it!

BED AT 10h00 PM

TUESDAY,  April 7th 2009

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
CHA-CHA What we did in class

5h27 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
 53 mins+ / AveHR  135  82% / MaxHR  160  97%  / 695 cals / 30 % fat / 39 mins InZone (75%+) 
With Gabriel

6h34 PM P90X  ~ HOME FITNESS with Tony Horton —  # 12 Ab Ripper X
15 mins / AveHR  108  65% / MaxHR  129  78%  / 135 cals / 55 % fat / 1mins InZone (75%+)
With Gabriel

6h58 PM P90X  ~ HOME FITNESS with Tony Horton —  # 05 Only the Back exercises but add Physiotherapy exercises for shoulder accident some years ago and Tennis elbow some years ago.
 20 mins+ / AveHR  94  57% / MaxHR  114  69%  / 149 cals / 60 % fat / 0 mins InZone (75%+) 
SAFETY is the operative word. I don't do the Legs part of #05 because of the group fitness classes I do on Mondays

BED AT 10h00 PM

WEDNESDAY,  April 8th 2009

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
CHA-CHA Last 6 figures + one from way back

No CARDIO TAE-BOXE at the gym today but only find out when I get there. It's ok.. I have my DVD

5h57 PM  P90X  ~ HOME FITNESS with Tony Horton — # 06 Kenpo X
 58 mins+ / AveHR  119  72% / MaxHR  150  91%  / 596 cals / 40 % fat / 31 mins InZone (75%+) 
Much better than last week, but find the WUs boring.. and I use 1 lb weights at the begining instead of free hands.

7h44 PM   P90X  ~ HOME FITNESS with Tony Horton —  #04 Yoga
1h24 mins+ / AveHR  84  51% / MaxHR  114  69%  / 349 cals / 60 % fat / 0 mins InZone (75%+) 
I manage to get throught it. Quite proud of today! It helps to think that there's a 4 day week-end coming up.

BED AT 11h00 PM Later than I wanted, but felt like chatting with my bf when he came home from volleyball.

THURSDAY,  April 9th 2009
Absolutely hecktic day at work! Like all week in fact..

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
CHA-CHA Arthur Murray Style... luckily I had notes.. but we did good.. remember alot .

5h59 PM P90X  ~ HOME FITNESS with Tony Horton —  # 01 Chest & Back
 53 mins+ cool down  / AveHR  105  64% / MaxHR  137  83%  / 425 cals / 55 % fat / 4 mins InZone (75%+) 
Keep a paper log of reps & weights.. Use chairs for the Bomber Push-Ups... it's the only way I can do them, even from my knees.
              I HAVE TO KEEP REMINDING MYSELF THAT I'M ONLY ON WEEK ONE OF TWELVE.

DIET   149 lbs
Just barely on target, not bad, considering that I didn't go hiking last week-end / starting week 8

BED AT 10h15 PM

FRIDAY,  April 10th 2009
Easter Weed-end
11h32 AM P90X  ~ HOME FITNESS with Tony Horton — # 03 Shoulders & Arms 
46 mins / AveHR  93  56% / MaxHR  118  72%  / 268 cals / 60 % fat / 0 mins InZone (75%+) 
don't really do the WU nore the cool-down.. but use all the good wieghts. Paper log

BED AT 7h00 PM  But get up for 90 mins later

SATURDAY,  April 11th 2009
Easter Saturday, visiting my son in the PM

Mont Saint-Hilaire
HIKING  start 9 h 03 PM
WEIGHT OF PACSAC : Deuter Futura 50+10 = 18 lbs

YELLOW  PAIN DE SUCRE trail, starting and finishing at the P
UP 44 mins  / 569 calories / 35% fat / AveHR 132 80%/ MaxHR 153 93% / 28 mins  inZone (75%+)
DOWN 40 mins  / 301 calories / 60% fat / AveHR 100 61%/ MaxHR 118 72% / 0 mins  inZone (75%+)

WWith Gabriel 2-5 °C , It was a good idea to be there in the morning, 'cause with the sun and higher temperature in the afternoon, the trails would be very muddy, instead of frozen. There is ice in the frozen footsteps as we go up that is melted by the time we come down. VERY clear day, even at the top.

BED AT 10h00 PM

  

SUNDAY, April 12th 2009
Easter Sunday

3h30 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
 57 mins+ II didn't really feel like doing this but it feels great.

6h30 PM BALLROOM DANCE PRACTICE  at  home
45 mins 
Arthur Murrey style.. chacha, merengue, rumba

BED AT 11h00 PM 

MONDAY, April 13th 2009 ~ WEEK 2 of " P90X " ~
Easter Monday, but don't do much at home.

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amιlie Martin
50 mins+  / AveHR  137  83% / MaxHR  164  99%  / 687 cals / 30 % fat / 35mins InZone (75%+)

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amιlie Martin
54 mins+ / AveHR  131  79% / MaxHR  160  97%  / 674 cals / 35 % fat / 34 mins InZone (75%+)
We're only 9 in class. First time we use 10"  high steps for alot of 2 legged jumps and jump squats.

BED AT 10h00 PM

TUESDAY,  April 14th 2009
Wear my jeans to work.. first time since october

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
CHA-CHA What we haven't done in class for a long time

5h00 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
 53 mins+ / AveHR  133  82% / MaxHR  157  95%  / 712 cals / 30 % fat / 41 mins InZone (75%+) 

6h13 PM P90X  ~ HOME FITNESS with Tony Horton —  # 05 Only the Back exercises —  but add Physiotherapy exercises Arial"> Physiotherapy exercises for shoulder accident some years ago and Tennis elbow some years ago.
 27 mins+ / AveHR  99  60% / MaxHR  126  76%  / 195 cals / 55% fat / 0 mins InZone (75%+) 

BED AT 10h00 PM

WEDNESDAY,  April 15th 2009
Lots of problems with a flat tire that can't be repaired but the appointement with Dr Roxane Rivest went well. She says I can train as hard as I want to.

7h04 PM  P90X  ~ HOME FITNESS with Tony Horton — # 06 Kenpo X
 53mins+ / AveHR  125  76% / MaxHR  151  92%  / 596 cals / 35 % fat / 34 mins InZone (75%+) 
Try to do extra to get my bad afternoon out of my system.

8h03 PM   P90X  ~ HOME FITNESS with Tony Horton —  #11 CardioX
15 mins / AveHR  101 61% / MaxHR  122  74%  / 122 cals / 60 % fat / 0 mins InZone (75%+) 
 23 mins / AveHR  126  76% / MaxHR  146  88%  / 275 cals / 40 % fat / 13 mins InZone (75%+)  
Feel like some more cardio instead of Yoga, but it starts with Yoga anyways.

DIET   147 lbs
I haven't cheated at all, but am still sort of surprised that I havan't hit some kind of plateau.

BED AT 11h00 PM

THURSDAY,  April 16th 2009
Help load some envelop boxes at noon good for a metabolism wake-up.

6h45 AM BALLROOM DANCE PRACTICE  at home
30 mins 
Triple-Swing & Tango

6h04 PM P90X  ~ HOME FITNESS with Tony Horton —  # 01 Chest & Back
 52 mins+ / AveHR  104  63% / MaxHR  143  87%  / 401 cals / 55 % fat / 5 mins InZone (75%+) 
Better than last week but completely wiped-out near the end

7h35 PM P90X  ~ HOME FITNESS with Tony Horton —  # 12 Ab Ripper X
15 mins / AveHR  89  54% / MaxHR  108  65%  / 79cals / 60 % fat / 0 mins InZone (75%+) Waited too long to start.. did only about 20 of each of the 11 exercises, still good.

BED AT 10h15 PM

FRIDAY,  April 17th 2009
I really feel wasted all afternoon at work, leave early and crash 'til supper

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
Triple-Swing & Tango

5h57 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms
60 mins / AveHR  104  63% / MaxHR  174  105%  / 334cals / 60 % fat / 0 mins InZone (75%+) 

BED AT 10h45 PM

SATURDAY, April 18th 2009

Mont Ham

HIKING  start 10h38 AM / end at 2h28 PM
 TO (2)  TOPS VIA L'INTRΙPIDE
 1h11 mins  / 861 calories / 40% fat / AveHR 128 78%/ MaxHR 148 90% / 49 mins inZone (75%+)
LUNCH 20 mins
Down to TOUR DU BUTTON and up again TO "SOMMET"
1h17 mins  /  789 calories / 45% fat / AveHR 117 71%/ MaxHR 146 88% / 29 mins inZone (75%+)
Wanted to do the round trip but there was really too much soft snow.
DOWN PANORAMIQUE/INTRΙPIDE
1h00 mins  /  569 calories / 55% fat / AveHR 111 67%/ MaxHR 133 81% / 2 mins inZone (75%+)
Keep our hiking sticks for the "mur", though it would really be better without them. Beautiful day, and hardly anybody there. It's also nick that we found a different route to get there, in only 1,5 hours instead of 2 hours. The entrance fee has gone up to 6 $ though.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

BED AT 11h30 PM But take a nap in the car on the way home

SUNDAY, April 19th 2009

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
CHACHA

6H30 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
 57 mins With Gabriel

9h30 PM BALLROOM DANCE PRACTICE at  home
45 mins 
Chacha and Triple-Swing.. to music

BED AT 11h00 PM 

MONDAY, April 20th 2009 ~ WEEK 3 of " P90X " ~

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Nathalie Archambault (for Amιlie Martin)
52 mins+  / AveHR  141  85% / MaxHR  181  110%  / 749 cals / 30 % fat / 44mins InZone (75%

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Nathalie Archambault (for Amιlie Martin)
47mins+ / AveHR  137  83% / MaxHR  206  125%  / 628cals / 33 % fat / 37 mins InZone (75%+)
Both classes have lots of jogging, and I do quite well. Feel great

BED AT 10h00 PM



TUESDAY,  April 21st 2009
Urgent Overtime to do at work so I get home at 6h50 PM..

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
CHA-CHA

7h01 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
 53 mins+ / AveHR  133  81% / MaxHR  157  95%  / 659 cals / 30 % fat / 40 mins InZone (75%+) 

8h37 P90X  ~ HOME FITNESS with Tony Horton —  # 05 Only the Back exercises. I concentrate mostly on the excentric portions and do very little in between the exercises, cause I'm completely wasted    
 19 mins+ / AveHR  86  52% / MaxHR  111  67%  / 80 cals / 60% fat / 0 mins InZone (75%+) 

BED AT 10h30 PM very tired


WEDNESDAY,  April 22nd 2009
2h15 mins of overtime but I get to the gym on time

6h45 AM BALLROOM DANCE PRACTICE  at home
15 mins 
FOXTROT

4h58 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Stιphanie
57 mins+ / AveHR  122  74% / MaxHR  158  96%  / 644 cals / 45 % fat / 26 mins InZone (75%+)  

DIET   147 lbs
No change this week, but it's the first time in over two months, so I can't really complain. Just have to stick to the plan.

BED AT 10h15 PM

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