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FRIDAY,  March 2nd 2012

Manouane, Massiel, Elena and Véronique come for the week-end. very nice. Watch TBBT with Manou. They leave Sunday at 10 pm.

MONDAY,   March 5th 2012
 

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  129  77% / MaxHR  163  98%  / 416 cals / 40 % fat / 32 mins InZone (75%+)   


 5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 49 mins / AveHR  126  75% / MaxHR  161  96%  / 353 cals / 40 % fat / 28 mins InZone (75%+)   
 

DIET : too tired toTalk with Amélie Martin  We'll meet  next week.
 

BED AT 10h30  PM 

WEDNESDAY, March 7th 2012 

12h01 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 57mins / AveHR  117 70% / MaxHR  163  98%  / 352 cals / 45 % fat / 18 mins InZone (75%+)   

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Slow Waltz

BUYING Since I gave my little step to my daughter-in-law last weekend.. I ordered a bigger set. should be getting it in a week or two.

http://www.fitnessavenue.ca/

The AmStaff Aerobic Step has been designed to be the strongest and best step on the market. The Cardio Club Step adjusts to 4”, 6”, 8”, 10” and 12” height levels.

- Large stepping surface measures 40" Wide x 14" Deep
- Non-slip surface
- Adjustable to 4", 6", 8",10” or 12” heights
- Four pairs of risers included
-1 Gray Platform and 8 Black Risers
- Risers are 2 inches high and measure 16 inches x 16 inches
- Capacity: 500 lbs

on sale for 74,99 $

BED AT 10h30

FRIDAY,   March 9th 2012
Day off from work but I'm sick all day..

ACHES AND PAINS don't know if it's because I ate banana, peanut butter, chocolate and coffee, or it's my wednesday's ABS workout or a mix of both.. I had 5 bad "episodes".. a few minutes each.. a few hours apart.. It was scary.. but since they were weaker as the day went by, I wasn't really worried.

BED AT 9h30  PM 

SUNDAY, March 11th 2012
Daylight Saving Time

7h30 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
 57 mins With Gabriel

BED AT 11h00 PM 

MONDAY,   March 12th 2012

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  125  75% / MaxHR  159  95%  / 368 cals / 40 % fat / 27 mins InZone (75%+)   


 5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  127  76% / MaxHR  154  92%  / 378 cals / 40 % fat / 35 mins InZone (75%+)   
Main course is Spartacus : 3 x 11 mins blocks with 2 mins rest btwn. Blocks are 11 x 1 min exercises including lunges, jump squats, biceps, triceps, burpies, push-ups, bicycle, pneux rapides, dévloppé militaires, ? , ?. each block is a harder variation.

DIET : I ate too much this week-end to feel good about getting my "pli cutanée"  We'll meet  next week before classe 4h15.
 

BED AT 10h30  PM 

WEDNESDAY, March 14th 2012 
The AmStaff Aerobic Step I ordered last week arrives

12h03 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 52mins / AveHR  123 74% / MaxHR  157  94%  / 352 cals / 40 % fat / 24 mins InZone (75%+)   

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   ChaCha  and Slow Waltz

BED AT 10h30

FRIDAY, March 16th 2012  

8h13 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
38+mins / AveHR  136 81% / MaxHR  156  93%  / 307 cals / 35 % fat / 29 mins InZone (75%+)   I only decide to put on my HR monitor after a few minutes.
 Xoom app as timer with SPARTACUS APP. that says "It was an honor to die with you" at the end of each round!!! lol,  Steps mostly at 12" but experiment at 10" as well. Write routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. The works!

SPARTACUS :  1min each. Do the whole thing 3 times
1 Step-ups
2 Traverses
3 Power Squats L/R
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Repeaters L/R
11 Corners

BED AT 10h30

SUNDAY, March 18th 2012  

12h12 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
45mins / AveHR  134 80% / MaxHR  157  94%  / 353 cals / 35 % fat / 33 mins InZone (75%+) 
First 2 rounds with 3 risers (total 10")  ; Last round with 4 risers (total 12") Gabriel tries an easy version just once but finds it difficult. I still hope he'll get into it. Later he tells me he plans on doing it again tomorrow while I'm at the gym.

8h00 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
 57 mins Alone, and I turn off the comments, just keep the CUES and MUSIC, next time I plan to keep just the CUES and use my own music.

BED AT 10h30

MONDAY,   March 19th 2012
I win a new Gym Bag at reinscirption.. so I'm regerstered for next year, starting in June.. a little early but worth it to get the new bag LOL my other one is 7 years old and almost in rags.

4h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 60 mins / AveHR  122  73% / MaxHR  160  96%  / 413 cals / 45 % fat / 29 mins InZone (75%+)   

 5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  131  78% / MaxHR  158  95%  / 408 cals / 35 % fat / 37 mins InZone (75%+)   
 Main course is pairs(or sometimes 3 exercises) of  4-8-12-16 most are difficult but ok, the set that included Burpies was a killer, but then Amélie said hands on the steps, and I did hands on the floor..

DIET : OK but Amélie didn't bring the Calipers, so couldn't do the measuring.:( WEIGHT 145 :(

BED AT 10h30  PM 

TUESDAY, March 20th 2012  

7h08 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
44mins / AveHR  136 81% / MaxHR  154  92%  / 351 cals / 35 % fat / 36 mins InZone (75%+) 
All 3 rounds with 3 risers ( 10") is enough after yesterday's WO, but add in some good variations en 2nd and 3rd rounds. Gaby does the WO right after me :)

BED AT 10h30

WEDNESDAY, March 21st 2012 

12h04 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 52mins / AveHR  129 77% / MaxHR  155  93%  / 384 cals / 35 % fat / 35 mins InZone (75%+)   

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   ChaCha  and Slow Waltz

BED AT 10h30

THURSDAY, March 22nd 2012

5h00 PM HOME FITNESS TEST
Squats : no WU, stop when I START feeling it : 80
Step ups : 12" / 96 bpm on metronome.3 mins :  HR 116 . 1 min rest : HR 72, 1 min rest : HR 62..

BED AT 10h30

FRIDAY, March 23rd 2012

8h45 AM to 5h30 PM With Gabriel. My retirement planning course.

BED AT 10h30

SATURDAY, March 24th 2012

8h15 AM to 3h30 PM With Gabriel. My retirement planning course.

7h08 PM HOMEFITNESS - 2x SPARTACUS 1x STEPS WORKOUT ~ SPARTACUS style
I do the MenFitness Spartacus WO while Gabriel does the Steps, then I change over to 3 risers steps. I've been sitting for 2 days and eating bad.. so I really payed for it. but at least I did it.

  SPARTACUS  menshealth.com STEPS ~ SPARTACUS style
1 Goblet squat Step-ups
2 Push-up position Mountain climber Traverses
3 Single-arm DB swing Dips
4 T-Push-up Power Squats L/R
5 Split jump / MaryCatherines Skaters
6 DB row Push-ups
7 DB side lunge and touch Pneus rapides L/R
8 Push-up position DB row Jump squats L/R
9 DB lung and rotation Butt lifts (hamstrings)
10 DB push-press Corner Repeaters L/R

BED AT 10h30

SUNDAY, March 25th 2012  

8h00 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
 57 mins With Gabriel, time flies :)

BED AT 10h30

MONDAY,   March 26th 2012

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  134  80% / MaxHR  162  97%  / 436 cals / 30 % fat / 40 mins InZone (75%+)   
 Main course is pairs(or sometimes 3 exercises) of  4-8-12-15 lots of squats, lunges, steps. but then, this IS buns of steel.

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  125  75% / MaxHR  159  95%  / 387 cals / 40 % fat / 30 mins InZone (75%+)   
 Main course is pairs 45 secs / 15 secs rest / 3 times same exercise.. before doing another exercise 3 times 45 secs.. and so on.. and the main course is about 50 mins!..

DIET : so-so but Amélie brought  the Calipers, and will measure me again in a month. WEIGHT 145 :(

BED AT 10h30  PM 

TUESDAY, March 27th 2012  
Wake-up at 4 am, get up at 5 am.. tired most of the day. but get my Passport renewed and order a new flysheet for our MSR Hubba-Hubba tent. Gabriel Orders a Step set like mine.

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
 35 mins With Gabriel doing SPARTACUS -style Steps close by.

BED AT 9h30

WEDNESDAY, March 28th 2012 

12h02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 58mins / AveHR  126 75% / MaxHR  159  95%  / 410 cals / 40 % fat / 34 mins InZone (75%+)   

Super sets
1 min- 1 min- 30 secs- 30 secs- 15 secs- 15 secs-

1) Jump squats on floor / Traverses on steps with squats at each end and at center
2) Shoulder presses / biceps curls
3) Squat- élévation latérale des bras / Sumo squats- élévation frontale des bras
1) Push-ups / floor mountain climbers
2) Pneux rapides / Tripple Heismans
3) Lunge left, sumo squat center, lunge right, sumo squat center / triceps
1) elastic: leg abduction / standing leg abductions and more but I don't remember..!!

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Mambo  and Slow Waltz

BED AT 10h30

THURSDAY, March 29th 2012  
Eat an Oh Henry after supper and after listening to the federal budget raising Gabriel's retirement age to 67..

7h08 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
44mins / AveHR  136 81% / MaxHR  154  92%  / 351 cals / 35 % fat / 36 mins InZone (75%+) 
All 3 rounds with 4 risers ( 12") but don't go very fast.. just trying out the height.

BED AT 10h30

FRIDAY, March 30th 2012  
Gabriel gets his set of Steps, same as mine. Cut my Yoga mat in four to place under the Steps.

8h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
45mins / AveHR  136 81% / MaxHR  154  92%  / 351 cals / 35 % fat / 36 mins InZone (75%+) 
All 3 rounds with 3 risers ( 10") but TWO STEPS in a row or square.. experimentation is really out of my comfort zone.. but must be very good since I'm completely exhausted at the end.

BED AT 10h30

SATURDAY, March 31st 2012  
Gabriel hurts his back carrying a 4x8 plywood board, at least we think it's not during the Tabata..

8h07 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA
47mins / AveHR  135 81% / MaxHR  160  96%  / 376 cals / 35 % fat / 35 mins InZone (75%+) 
All rounds on 3 risers (10") / Gabriel tries out Tabata Steps as well. 

Each exercise done 8 x 20 secs
1 Touch step
2 Burpees with Power Jumps
3 Step-up  / bicep curls
4 Squat and  row
5 Pneus rapides
6 Triceps or Dips
7 High-knee / touch floor
8 1 leg squat/ abduction latérale

BED AT 10h30

MONDAY,   April 2nd 2012

4h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  115  69% / MaxHR  161  99%  / 340 cals / 45 % fat / 17 mins InZone (75%+)   

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 47 mins / AveHR  122  73% / MaxHR  155  93%  / 313 cals / 40 % fat / 26 mins InZone (75%+)   
 Main course is 3 or 4  sets of 2 x (4 exercises 30 secs each) break

BED AT 10h30  PM 

WEDNESDAY, April 4th 2012 

12h02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 54mins / AveHR  121 72% / MaxHR  157  94%  / 354 cals / 40 % fat / 30 mins InZone (75%+)   
Circuit..about 3 times 6 stations, each with 2  One min exercises for the same muscle

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Mambo  and Slow Waltz Gaby hurt his back   :/

BED AT 10h30

THURSDAY, April 5th 2012  

6h50 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA
42mins / AveHR  124 74% / MaxHR  151  90%  / 290 cals / 45 % fat / 24 mins InZone (75%+) 
2-4 raisers.. some work for speed some for strenght, but actually I was quite tired still from yesterday's WO.

BED AT 10h30

FRIDAY, April 6th 2012  

12h00 NOON CARDIO WORKOUT ~  At Energie Cardio
60mins / AveHR  136 81% / MaxHR  149  89%  / 478 cals / 35 % fat / 53 mins InZone (75%+) 
Was comming for Zumba, but Amélie wasn't there . do 20 mins of 3-3 intervals each : Precor 576i, and AMT 100i , then 20 mins of Ex presso Virtual Bike : Alps splash. (first time, so it took some getting used to .)

Manouane, Massiel, Elena and Véronique come for the Easter week-end   They arrive a little before supper

BED AT 11h30

SATURDAY,  April 7th 2012

Manouane, Massiel, Elena and Véronique come for the Easter week-end.

Bed at 12h30

SATURDAY,  April 8th 2012

Manouane, Massiel, Elena and Véronique come for the Easter week-end.

Bed at 10h30 I'm very tired.

MONDAY,   April 9th 2012
I don't feel well all day :/ sick of eating too much and badly.

4h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  119  71% / MaxHR  161  99%  / 362 cals / 45 % fat / 25mins InZone (75%+)   
Steps and weights

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 44 mins / AveHR  122  73% / MaxHR  155  93%  / 313 cals / 40 % fat / 26 mins InZone (75%+)   
 Main course is  4  blocks of 2 x (5exercises mostly 20 times each) 2 min break between blocks

SHOPPING

MEC by internet : I order a fly for backpacking.. have been wanting a good, light one for a couple of years. 135$

Bâche Guides Siltarp 2 de Integral Designs     Poids : 440 g

Traitement imperméabilisant : imprégnation de silicone

Matériau nylon de 30 deniers

Dimensions : 2,4 x 3 m

Faite en nylon à parachute ripstop

Boucle de suspension centrale renforcée et nombreux points d'attache dans les coins et sur les côtés offrant plusieurs options pour l'installation

Integral Designs s'est inspirée de son modèle Siltarp 2 léger, populaire et polyvalent, puis y a ajouté des bandes velcro sur trois des côtés. Vous pouvez ainsi monter la bâche comme abri pour trois ou quatre personnes, ou comme bivouac d'urgence pour deux personnes.

Gabriel buys Shed for our Hubba Hubba at La Cordée 158$

MSR Gear Shed vestibule Added storage: 2.5 m2 (26.5 ft2)

 BED AT 10h30  PM 

WEDNESDAY, April 11th 2012 
Get my renewed passport.. we can go hiking in the states another 5 years :)

12h02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 54mins / AveHR  128 77% / MaxHR  159  95%  / 434 cals / 35 % fat / 36 mins InZone (75%+)   
Circuit.. 3 times (4 exercises, 15 times each - 3 laps - 4 exercises 15 times each - 3 laps) bonus..

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Mambo  and Rumba.. difficult because we missed last week..NS Rumba..

BED AT 9h30

MONDAY,   April 16th 2012

4h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  115  69% / MaxHR  161  99%  / 340 cals / 45 % fat / 17 mins InZone (75%+)   

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 47 mins / AveHR  122  73% / MaxHR  155  93%  / 313 cals / 40 % fat / 26 mins InZone (75%+)   
 

BED AT 9h30  PM 

WEDNESDAY, April 18th 2012 

12h02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin  Nathalie
 52mins / AveHR  130 78% / MaxHR  160  96%  / 396 cals / 40 % fat / 35 mins InZone (75%+)   
I manage to get some upper body work in even if Nathalie gives a buns of steel WO

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Tango and Gabriel is great with his longish hair and black shirt.

BED AT 10h30

SATURDAY, April 21st 2012

ZUMBATHON for Charity (Société du Cancer) in St-Pie

9h09 AM ZUMBA ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  135  81% / MaxHR  160  96%  / 428 cals / 30 % fat / 37 mins InZone (75%+)   
 

10h13 AM ZUMBA ~ GROUP FITNESS with Amélie Martin
52 mins+ / AveHR  131  78% / MaxHR  157  94%  / 399 cals / 40 % fat / 33 mins InZone (75%+) 
 

11h14 PM ZUMBA ~ GROUP FITNESS with Stéphanie Ménard
 estimate 56 mins / AveHR  130  78% / MaxHR  160  96%  / 404 cals / 40 % fat / 35 mins InZone (75%+)  My HR monitor went buzurk, so I estimated the above.

BED AT 10h30 PM 

 

MONDAY,   April 23rd 2012
Talk with Manou on the phone, and things are looking good for him career-wise..

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 56+ mins / AveHR  120  72% / MaxHR  157  94%  / 361 cals / 45 % fat / 25 mins InZone (75%+)   

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 51+ mins / AveHR  120  72% / MaxHR  159  95%  / 328 cals / 45 % fat / 20 mins InZone (75%+)   
 

DIET Try to get back on track..

BED AT 9h30  PM 

WEDNESDAY, April 25th 2012 

12h02 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 55mins / AveHR  121 70% / MaxHR  159  95%  / 396 cals / 45% fat / 20 mins InZone (75%+)   
 

 7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Triple Swing NS : Train. / Tango revision

BED AT 9h30

MONDAY,   April 30th 2012
Manou sends pictures from Japan

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55+ mins / AveHR  114  68% / MaxHR  163  98%  / 323 cals / 45 % fat / 16 mins InZone (75%+)   

5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55+ mins / AveHR  120  72% / MaxHR  155  93%  / 360 cals / 40 % fat / 25 mins InZone (75%+)   
 

BED AT 9h30  PM 

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