P90X+

this should do as a
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REMINDER: I think that my maxHR is above Astrand's 220-age, but I still use that formula for the % since I don't know my exact maxHR and just want to compare one WO with another. But at times my HR monitor PolarF6 goes bonkers and gives me impossible numbers.. I don't say it each time, I just write it down, but I know it's not right.

MONDAY, September 7th 2009 ~ WEEK 1 of " P90X  +" ~
Labor Day Holiday, Bernard & Céline come for the day.

4h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
58 mins + / AveHR  122  74% / MaxHR  217  132%  / 605 cals / 40 % fat / 23 mins InZone (75%+)
I ate a good lunch and snack at home today so I have quite a bit of energy.

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
57 mins +/ AveHR  131  79% / MaxHR  162  98%  / 680 cals / 35 % fat / 38 mins InZone (75%+)
the main course is outside. I jog instead of playing tag.. It's too easy to get hurt when we do schoolyard games.


planning 2009-08-01 ..
note: although I planned my whole session over a month ago, and have already moved it from one log to another, but I'll put the sections up as I start them.

planning : BASIC WEEKLY TIMETABLE
Weeks 1-2-3 of 13 : starting Monday September 7th

My Plan to include Group Classes

Monday
60 mins Buns of Steel Group Fitness
60 mins Cardio Militaire Group Fitness

Tuesday
40 mins P90X+ # 01+ Interval X+
60 mins
Ballroom Dance Practice

Wednesday
60 mins Cardio Tae Boxe Grp Fitness

Thursday
60 mins Cardio Intervals at gym

50 mins P90X+ # 04+ Total Body+


Friday
60 mins P90X # 04 Yoga X

Saturday
60 mins Ballroom Dance Private class
40 mins P90X+ # 03+  Upper Body+ 
20 mins P90X+ # 05+  Abs/Core+


Sunday
60 mins
Ballroom Dance Class
60 mins
P90X
# 07 Stretch

The P90X PLUS Classic Program

Monday
4
0 mins P90X+
# 03+ Upper Body+ 
20 mins P90X+ # 05+ Abs/Core+

Tuesday
40 mins
P90X+ # 01+ Interval X+
 

Wednesday
5
0 mins P90X+ # 04+ Total Body+

Thursday
60 mins P90X
# 04 Yoga X

Friday
40 mins P90X+ # 03+ Upper Body+ 
20 mins P90X+ # 05+ Abs/Core+


Saturday
40 mins
P90X+ # 02+ Kenpo Cardio +

Sunday
P90X rest
or
60 mins
P90X # 07 Stretch X

BED AT 10h30 PM

TUESDAY, September 8th 2009
Bad headache all day at work

4h15 : I'm going to try to do Plyometrics after the Interval Program, or at least part of it. 

5h17 PM P90X+  ~ HOME FITNESS with Tony Horton —   # 01+ Interval X
40
mins+ / AveHR  125  76% / MaxHR  175  106%  / 431 cals / 40 % fat / 26 mins InZone (75%+)
That was difficult because my left shoulder and hamstring tendon hurt alot.

Next : Maybe half of the work-out? just to make it total 60 mins? We'll see, it will help if Gaby does this one, but he's not home from work yet.
7
h13 PM P90X  
 ~ HOME FITNESS with Tony Horton — 
Extra  # 02 Plyometrics
53 mins+ / AveHR  122  74% / MaxHR  148  90%  / 552 cals / 40 % fat / 31 mins InZone (75%+) 
WoW!! now that was EXTRAAAA! and nice to do it with Gabriel. But I'm dead.

DIET
Still struggling...

BED AT 8h30 PM I think I need it.

WEDNESDAY,  September 9th 2009
Very busy but quiet day at work / A physical problem I've had for a couple of years is gone

5h03 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Stéphanie
59
mins+ / AveHR  124  78% / MaxHR  209  127%  / 633 cals / 45 % fat / 25 mins InZone (75%+) 
Feel a little knotted up from my last few days training. It'll be good to do just one hour.

The big question answer on September 16th

CARDIO TAE-BOXE ~ GROUP FITNESS with Stéphanie Ménard
or

P90X+
# 06+ Kenpo Cardio Plus  with Tony Horton

DIET
Gone cold turkey on Peanut butter!

BED AT 9h30 PM

THURSDAY, September 10th 2009

4h08 PM CARDIO  Extra  Precor100i /  Precor576i / Rowing  
60 mins / AveHR  136  82% / MaxHR 154 93%  / 758 cals / 30 % fat / 50mins InZone (75%+)
120@6—120@20 intervals / Cross-country with Farlek intervals / cool down


7
h48 PM P90X+  ~ HOME FITNESS with Tony Horton —  # 04+ Total Body Plus
50
mins+ / AveHR  108  65% / MaxHR  135  122%  / 403 cals / 55 % fat / 4 mins InZone (75%+)
That went surprisingly well considering I'd done the Extra at the gym.

READING

Boost Your Metabolism All Day Long
By Ben Kallen

exerts  ......

  1. Get some sun. ...... First, bright light helps regulate your body clock, so you'll be more energetic during the day and sleep better at night. Second, during the winter months, sunshine helps ward off SAD (seasonal affective disorder), a condition that can lead to uncontrolled food cravings. And third, sunlight on your skin increases your levels of vitamin D, which are associated with a higher metabolism and a lower risk of obesity.  ......

  2. Eat a good breakfast.  ......

  3. And add some grapefruit.  ......In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn't gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks.......

  4. Have a hot beverage. ......regular consumption of green or oolong tea can raise your metabolism by as much as 5 percent. But plain old java gives your fat-burning ability a boost too. Green coffee beans have been found to boost your metabolism through the combination of caffeine and something called chlorogenic acid. While roasting lowers the amount of this chemical, according to the Coffee Science Information Centre, a light roast retains more than a dark roast.......

  5. Take the stairs. ......

  6. Snack on nuts. ......

  7. Shop in the outer aisles of the grocery store. ......

  8. Take time to relax.  ......

  9. Watch your eating in the evening.  ......

  10. Hold the hooch. Your body loves alcohol—so much so, in fact, that it'll burn its byproducts as fuel before anything else.  ......

  11. Turn off your screens. At least 2 hours before bedtime, dim the lights, put away your computer, and turn off your video games. Bright lights, including those from computer screens, can interfere with your body's production of melatonin, an antioxidant hormone that builds up in the evening and helps you sleep. Research has shown that higher levels of melatonin are associated with lower levels of body fat.

  12. Catch your z's. While you're asleep, your body is hard at work producing hormones responsible for weight loss, muscle gain, and glucose metabolism. Studies have found that consistently getting less than the optimal 8 or so hours per night leads to a lower metabolism and a higher body mass.  ......

BED AT 10h15 PM 

FRIDAY, September 11th 2009
Very big short week.

7h15 PM   P90X  ~ HOME FITNESS with Tony Horton —  #04 Yoga
1h30 mins
My  left hamstring tendons hurts ALOT as well as my shoulder. I think it's from Monday's classes.

DIET
138 lbs not bad

BED AT 9h40 PM 

SATURDAY, September 12th 2009

4h00 PM P90X+  ~ HOME FITNESS with Tony Horton —  # 03+ Upper Body Plus
48 mins + / AveHR  79  48% / MaxHR 179 108%  / 154 cals / 60 % fat / 0mins InZone (75%+)

I have to learn the exercises to be able to start them on cue. Otherwise it went well considering my lame left shoulder but there is alot of room for improvement.

I'll try to do ABS tomorrow, This is enough for me today.

BALLROOM DANCE PRACTICE at home
1h00 ChaCha, Triple Swing, Samba

BED AT 10h30 PM 

SUNDAY, September 13th 2009

ACHES & PAINS
Take Novo Naprox anti-inflammatories. I have some left from after my operation last December and think this is a good time to take them for my shoulder and hamstrings. one with breakfast, one with supper.

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins  Slow Waltz
Starting next week, we'll join the 10h30 class. Last year we were in the "end of Bronze" but there is no "begining Silver" groupe. We'll jump over to the "middle Silver" but will take private lessons (on Saturdays) to be able to catch up. Next week our private classe will be Slow Waltz at 2h30.. 

7h40 PM P90X+ ~ HOME FITNESS with Tony Horton    # 05+ Abs/core +
20 mins
This is SOOO much easier before a workout than after LOL but there are still some hanging exercises that I don't get the hang of. (ok that was too easy ;) because of my shoulder. but I'll get there

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins+

ACHES & PAINS
Do some foam rolling for my hamsting tendon during the stretching

RAMBLING

Things we hate mls
When training I find that very often the things we hate the most are those that we need the most.

BED AT 10h30 PM 

 

MONDAY, September 14th 2009 ~ WEEK 2 of " P90X  +" ~

4h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
51 mins + / AveHR  114  69% / MaxHR  177  107%  / 433 cals / 45 % fat / 17 mins InZone (75%+)
First week of the session, always a little less extreme, but I guess it's good once in a while.

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
55 mins +/ AveHR  114  69% / MaxHR  155  94%  / 496 cals / 45 % fat / 18 mins InZone (75%+)
First week of the session, always a little less extreme, but I guess it's good once in a while.

DIET PLAN
My aim for the next three months is to learn to eat about the same way, and not gain weight, but without writing down what I eat.

BED AT 10h30 PM

TUESDAY, September 15th 2009
Lots to do at work.. and working on my lunch hour is wearing me out.


6h13 PM P90X+  ~ HOME FITNESS with Tony Horton —   # 01+ Interval X
40
mins+ / AveHR  120  73% / MaxHR  180  109%  / 392 cals / 40 % fat / 19 mins InZone (75%+)
Take Ibuprofene instead of my anti-inflammatory.. I hope it's enough.. My HR goes down so quickly during the "easy" portions that I can't seem to get it very High. Maybe when I'll be more used to the exercises.

8h45 PM BALLROOM DANCE PRACTICE at home
30 mins
Slow Waltz

DIET
Hungry, hungry..maybe it's the anti-inflammatory that's giving me slight heart-burn..

BED AT 8h30 PM 

WEDNESDAY,  September 16th 2009

7h10 PM P90X+ ~ HOME FITNESS with Tony Horton —  #