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MONDAY, July 9th 2012  
Happy 60th bday my big brother!

7h46 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
43mins ~ / AveHR  134 80% / MaxHR  155  93%  / 344 cals / 35 % fat / 32 mins InZone (75%+) 
 as usual Xoom app as timer with SPARTACUS APP. Steps at 12" . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel .. BUT.. after the first round do two rounds with my Backpack weighing 40 lbs.. use the Dips & Push-up sets to just practice getting up from the ground either from sitting position or face down position. Just do ISO hamstrings , don't know what to replace it with. I wash my hiking boots to wear them inside and notice that I really need a new pair! ( I bought them Jan 8th 2008)

BED AT 10h30 PM

TUESDAY,  July 10th 2012

BUYING STUFF at La Cordée in St-Bruno 279$ +txs

Lowa KHUMBU ll GTX

Our lighter duty Backpacking/Trekking boots are more flexible underfoot, designed for hikers who cover a lot of ground while staying mostly on-trail, carrying a medium weight pack.

"MOST BREATHABLE: Compared to other waterproof boots, the LOWA Khumbu allows heat to escape more easily, yet it doesn't sacrifice big boot protection." ~ Backpacker Gear Guide
This boot really suits my foot.. with the longer toe.. I don't think I ever felt this good at first contact with a W's hiking boots.
soles : Vibram® Apptrail

planned BED AT 11h00 PM

WEDNESDAY, July 11th 2012  

8h14 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 02 Plyometrics ON STEPS VARIATIONS with New Hiking boots.. LOL Not very Cardio.. wierd, but I'm glad I tried out my boots in this way while they're still clean!
 50 mins+ / AveHR  120  72% / MaxHR  141  84%  / 324 cals / 50 % fat / 20 mins InZone (75%+) 
 

BED AT 10h30 PM

THURSDAY,  July 12th 2012
On vacation as of 3h30 pm..

SEWING STUFF

First project for this summer vacation : I've been wanting to do this for a long time, make a pair of gaiters from the bottom of old pants. The material is a little stretchy and I sewed a "skirt hook" at th front of each, but I'm not sure I want to make a strap that goes under the boot.

planned BED AT 11h00 PM

FRIDAY, July 13th 2011

Mont Saint-Hilaire
HIKING  start 9h45
WEIGHT OF DEUTER 50+10 PACSAC : 15 lbs  
 TEMPERATUR : 25°c / sunny, luckily the trail is in the shade.

UP Black, Red & BLUE to  ROCKY
1h09 mins / AveHR  116  69% / MaxHR  147  88%  / 417 cals / 45 % fat / 26 mins InZone (75%+)
DOWN BLUE, Red & Black,,
1h06 mins / AveHR  106  63% / MaxHR  148  89%  / 335 cals / 50 % fat / 11 mins InZone (75%+)

Ça faisait bien longtemps que je n'étais pas allée au Mont St-Hilaire.. Rocky Bleu.. Certains diront que la piste est améliorée, mais *tristement* je dis qu'ils ont enlevé toute la beauté de la dernière piste qui était encore un peu sauvage, qu'il vallait mieux faire en bottines de rando qu'en sandale ou espadrille.. et où pendant quelques secondes à la fois.. on pouvait se penser loin de tout. C'est maintenant bon pour le jogging..
 

 

BUYING STUFF at SAIL in Beloeil , Wtih Gabriel

Gregory Rain Cover for my Gregory Palisade 80 pack 29,99 $

  • Rain cover is made of 210-denier? polyurethane coated nylon with taped seams to seal out water

  • Comes with an integrated stuff sack and a strap to keep cover securely attached to your pack in windy conditions

  • Size Large: 5,000 to 6,000 cu. in. / 80 - 100 literss

  • Reflective logo

I cut the stuff sack off and stuff the rain cover in the zipperd waterbottle compartement on the side of my pacsac. I really like the fact that the rain cover has a velcro strap that attches the 2 sides together on the back of the pack so that it can't come off.

 

Rapala 4" blade filletting knife

I had a 6" Rapala in the 70's.. looked at the wood handles now, but still bought a synthetic one.. hippie days are gone.. lol But I don't plan on taking it on day hikes.. just for backpacking..

 

BED AT 10h30 PM

SATURDAY,  July 14th 2012

SEWING STUFF

Second, and third tries.. I took a pair of old high gaiters and made a pair from the bottom part, and another  from the top part. These are just to keep the socks clean and the laces tied.  I'll test them in the next few days..

planned BED AT 11h00 PM

SUNDAY,  July 15th 2012

CAR TRIP ~ With Gabriel. 11 ti 12L  Lunch with Céline in Québec City,  Stop at St-Aimé des Lacs to meet up with some of Gabriel's friends from work BUT only get to speak with Philippe at the Parc entrance from car to car in the pourring rain. . Arrive at Parc des Hautes Gorges de la Malbaie around ?? PM.

BED AT 10h00 PM

MONDAY,  July 16th 2012

Acropole des Draveurs    
Parc national des Hautes Gorges de la Malbaie
with Gabriel and 3 friends from work ( Philippe, Jean-François, Sylvain) who start after us but catch up abour 3/4 of the way up.
 Tempertaure : 20°C
Weather : sunny, light breeze at the top

HIKING  start 9 am
WEIGHT OF DEUTER 50+10 PACSAC :  ~21 lbs
DENIVELATION ~ 800 meters
TOTAL LENGTH  9 km

TOTAL including lunch
 6h22 mins  /  1060 calories / 40% fat / AveHR 126 75%/ MaxHR 160 95% / 1h31 mins inZone (75%+)

pas encore complètement à jour.. détails À VENIR!

 

BED AT 9h00 PM

TUESDAY,  July 17th 2012

Riverain
Tempertaure :
Weather : Rain
HIKING 6 years ago : 1h30 mins / NOW :
DENIVELATION hills
TOTAL LENGTH 6 years ago :  there and back : 3,6 km /  NOW :one-way 10k

Riverain official trail stops at red dot but continues easily to about 1k from the Barrage  des Érables, after which it is un-marked un maintained even through the old Sentier des Draveurs trail that's now closed.

 Above : Red trail : Le Riverain .. Purple trail : L'Acropole de Draveurs.

 

LOL ;-)

 

 

planned BED AT 10h00 PM

WEDNESDAY,  July 18th 2012

Le Quatro du Faucon at Les Palissades de Charlevoix - 1h30 PM to 5h30


Tempertaure : 20°C
Weather : Rain just before we start but nice sun during the 4 hours.

With : Bianca (guide) Gabriel and a couple who only does the Fia Ferrata, and four students at Le Manoir Richelieu.

  • VIA FERRATA ~2h30 mins

  • 60-meter high SUSPENSION BRIDGE ~0h30 mins

  • 70 meter RAPPEL~ 0h30 mins

  • 2 ZIP LINEs ACROSS THE LAC À JEAN (TYROLIENNE)~ 0h30 mins
    In large

Ter. See also banner picture.

 

 


 

NOEUD DE PRUSIK : "On l'utilise également lors des descentes en rappel.  Dans ce cas le prusik est installé entre le harnais et la corde de rappel, en amont du descendeur. La main aval du grimpeur contrôle alors la tension de la corde, tandis que la main amont fait coulisser le prusik au rythme de la descente. En cas d'incident, le grimpeur se trouve ainsi immédiatement stoppé."


Gaby and I went down the Rappel first with this knot to secure us. It worked very well and I  went down very easily and comfortably.

Once down and untied  we then had to be ready to hold the ropes tight for the others if they let go both thier hands. We did this by having our hands around the rope but not holding them, I'm not sure that I understand the principle.  note.. a little after writing this I figure it out.

 

Chaussures d'approche Guide Tennie de Five Ten (Femmes)
Think about them : SUNDAY, August 16th 2009
Buy them :  THURSDAY, May 5th 2011
Try them out : WEDNESDAY, July 18th 2012 and I love them!
Need them : SOMEDAY, Huntington Ravine ??

CAR TRIP HOME ~ With a stop at St-Aimé-des-Lacs to eat our supper with the gang .. home at 1h30 AM.

FRIDAY,  July 20th 2012

BUYING STUFF at La Cordée in St-Bruno

Gaiters - ok.. I know I'm exagerating.. but after making 3 pairs of gaiters I still buy a pair cause I don't have any that I can put on or take off without taking off my boots..  9,99$

Speltech Freelax
 "Freelax has been designed especially for women to allow them to urinate without having to crouch or undress. Perfect for active outdoor women, it's easy to wash and very lightweight. Every active woman should have one !"   9,99$

BED AT 11h00 PM

SATURDAY,  July 21st 2012

FAMILY TIME   2

Always with my love Gabriel..

With Manouane & Elena

 

 

  

BED AT 11h00 PM

SUNDAY,  July 22nd 2012

PACKING  

 

 

 

  

planned BED AT 11h00 PM

MONDAY, July 23rd 2012
Day 1

CAR TRIP to Adirondack Park, NY 
departure : 5 AM
Google maps says : 198 Km, 2h43 minutes

BACKPACKING (2nd trip)
ADIRONDACKS HIGH PEAKS REGION
 with Gabriel, This is the trip we had planned last summer but the Easter High Peaks was closed because of Hurricain Irene .

From P to
START AT  9H10 am
 BACKPACKING  time : ~  -h00
WEIGHT OF PALISADE PACSAC :  40 lbs
ALTITUDE :
ASSENT ~ 
TOTAL LENGTH  

FETCH WATER : with Gabriel, across from second campsite. 350m down hill and back up.

 

 

 

 


 

BED AT 6h30 PM !! LOL Camping
Storm at 6h30 and the HUGE storm at midnight, very impressive to be in the mountains.

TUESDAY, July 24th 2012
Day 2

COLVIN and BLAKE PEAK 
 with Gabriel
HIKING  start at  8h55 am  to  ~  4h03 pm
 WEIGHT OF PACSAC : ~ 20 lbs / 2 liters of Water, But would have needed more.. had my filter but there were no streams
 ALTITUDE :x
 ASSENT  ~ x
 TOTAL LENGTH   x
 

UP
LUNCH s
 DOWN

FETCH WATER : with Gabriel, across from second campsite. 350m down hill and back up.

BED AT xxh00 

WEDNESDAY, July 25th 2012
Day 3

NIPPLETOP Mountain 
 with Gabriel
HIKING  start at  8H35 AM to  ~  xx hours
 WEIGHT OF PACSAC : 20 lbs / 1,5 liters of Water
ALTITUDE :x
 ASSENT  ~ x
 TOTAL LENGTH   x
 

 

 

 

 

 

 

UP
LUNCH s
 DOWN

FETCH WATER : with  Gabriel, across from second campsite. 350m down hill and back up.

BED AT xx PM

THURSDAY, July 26th 2012
Day 4

HIKE OUT as we came up on July 23rd
START AT  10H00 am
 BACKPACKING  time : ~  3h00
WEIGHT OF PALISADE PACSAC : ~ 36 lbs
ALTITUDE :
DESSENT~ 
TOTAL LENGTH  

 

CAR TRIP HOME

BED AT xx PM

FRIDAY,  July 27th 2012
decide at about 10 am to leave for our second bp trip .. 2 reasons : 1) Maryse B can't come visit this week-end, 2) weather sould be better the sooner we go.

PACKING  

- put my bear canister on top
- make a diagram of what is where in my pac
- print a map of a GPS trail to the un marked and un maintained
- bring a tiny book in Spanish, in case it rains alot in the evening
- put my sleeping bag in a Sea-to-summit bag instead of its compression bag so that it will be compressed flattly..
- bring less food and more of a change of clothes
- have to bring Athlete's foot cream :/ not because the olympics are starting today.. LOL
 

 

 

  

planned BED AT 11h00 PM

SATURDAY, July 28th 2012
Day 1

CAR TRIP to Adirondack Park, NY 
departure : 6 AM
Google maps says : ?? Km, 3h43 minutes

BACKPACKING
ADIRONDACKS HIGH PEAKS REGION ORANGE TRAIL
 with Gabriel,

From P to Bradly Pond Santanoni Leanto (camping)
START AT  9H10 am
 BACKPACKING  time : ~  -h00
WEIGHT OF PALISADE PACSAC :  40 lbs
ALTITUDE :
ASSENT ~ 
TOTAL LENGTH  


ORANGE TRAIL to camp near Santanoni Leanto

Start of in excellent weather.. eat by the Santanoni Brook at about noon.. and then the clouds come in, and by the time we arrive to Bradly Pond, it had been pooring rain long enough for me to be really cold. We set up a tarp just across the first brook before the Leanto (the Leanto was full)  and waited.. but it was quite a while before it got better.. so we set up the tent. It's only later that we noticed that we were in a "No camping" zone, and way too close to underground water coming up out of nowhere and passing close to our tent before going back to the brook.

As we see it, all of the hikers (camping an Leanto) who were out on the Santas today had a really hard and wet day and left either as they came back or the next morning.


 

BED AT ?? PM !! LOL Camping
St

SUNDAY, July 29th 2012
Day 2

COUCHSACHRAGA & PANTHER MOUNTAINS PINK TRAIL "Unmarked, unmaintained herd trail"
 with Gabriel
HIKING  start at  8h15 am  to  ~  4h03 pm ~ 8 hours
 WEIGHT OF PACSAC : ~ 20 lbs / 2 liters of Water, B
ALTITUDE :x
 ASSENT  ~ x
 TOTAL LENGTH   x
 

We move the tent to a better spot before eating breakfast.

Left : along the beaver dam.

 

 


PINK TRAIL

 

 

BED AT xxh00 

MONDAY, July 30th 2012
Day 3

SANTANONI PEAK That's # 28 / 46 GREY TRAIL "Unmarked, unmaintained herd trail"
 with Gabriel
HIKING  start at  8H35 AM to  ~  7 hours
 WEIGHT OF PACSAC : ~18 lbs / 1,5 liters of Water
 ALTITUDE :x
 ASSENT  ~ x
 TOTAL LENGTH   x
 


GREY TRAIL

Not in Pictures : Tell myself over and over that we did the right thing in doing this trail today instead of doing it with the two summits we did yesterday.

Yesterday's pictures :  I really like the part that is going up the brook on the large rocks so I'm glad that we get to do it again. It's also nice to go around the Beaver Dam .

"In the 1970's the 46ers hadn't even heard of herd trails." mls

UP
LUNCH
DOWN

Gabriel and I eat breakfast in the Leanto that has been completely abandonded since yesterday. I've been wanting to sleap in a leanto since the 1970's but it's only at 5h30 pm,  after the hike, and clean-up and supper that I think of packing up the tent and moving to the leanto for our last night here. Another hiker (David) arrives at about the same time and it's nice to chat with him. He plans to do the 3 summits tomorrow.

BED AT xx PM in Bradly Pond Santanoni Leanto (first time in a Leanto)

TUESDAY, July 31st 2012
Day 4

HIKE OUT as we came up on July 28th ORANGE TRAIL
START AT  10H00 am
 BACKPACKING  time : ~  3h00
WEIGHT OF PALISADE PACSAC : ~ 37 lbs
ALTITUDE :
DESSENT~ 
TOTAL LENGTH  

 

 It is so much easier when we know the trail and what's ahead. OK going down helps as well. but..

Slide on bridge.. on my bum and start falling over to my left side off the bridge.. but I tell myself « NOOOO » and manage to not fall off.


ORANGE TRAIL

CAR TRIP HOME

BED AT xx PM

FRIDAY, August 3rd 2012
Day 1

DIAL MOUNTAIN, ADK, NY
 with Gabriel
HIKING  start at  8h15 am  to  ~  4h03 pm ~ 7,5 hours
 WEIGHT OF PACSAC : ~ 20 lbs / 2 liters of Water, too much for today.
 ALTITUDE :x
 ASSENT  ~ x
 TOTAL LENGTH   x
WEATHER : VERY HOT : about 84° C,  and NO wind
 

 

GREEN Trail via Bear Den It is WAY too hot today, and yesterday I didn't get to rest as much as I would have need to.. at least that's what I think is the reason that I found this trail sooo hard. . I ask Gaby to take the Tarp, he also takes my extra water.. thanks!  and that little less weight makes it endurable. I tell myself a couple of times that it is these times, when we find the up-trail really difficult but stick to doing the best we can.. that we get stronger, both physically and mentally.

 

 

 

BED AT xxh00  at T-Max-n-Topo's  Hostel

SATURDAY, August 4th 2012
Day 2

STREET   & NYE & back up to STREET  lol That's # 31 / 46
 with Gabriel
HIKING  start at  8H35 AM to  ~  9 hours
 WEIGHT OF PACSAC : ~18 lbs / 3,0 liters of Water to start with and refill going down
 ALTITUDE :x
 ASSENT  ~ x
 WEATHER : VERY HOT : about 84° C,  with at times a little breeze that is soooo good.

Above : the Street Mountain is at the left, yet the summit is 50 feet before the Lookout.. we even went up twice to find the marker and make sure we got it right. Good call Gaby !

Left : First part of trail is mostly "Hurdles" lol I've never seen such a "clean" trail, with so many fallen trees to go over, like if they've been left there on purpose.

Right: after a 9 hour hike.. you have one happy lady :)

UP to STREET lookout
 DOWN to NYE
LUNCH : Bejgli & Green tea
UP to STREET PEAK
DOWN

BUYING  : "46 to ONE, A Journal" Maybe I'll write that journal in french .. for my son and grandaughters..

CAR TRIP HOME

BED AT xx PM

SUNDAY,  August 5th 2012

un PACKING  

DIET héhé! these vacations definately help. I'm at 140 lbs.. now to find the way NOT to gain any weight..

BED AT 9h00 PM  I'm hungry and don't want to eat so I go to bed early

MONDAY,   August 6th 2012
Still on vacation today and tomorrow

ACHES and PAINS
12h30 PM Clinique Robert Daigneault ~ Massage Therapy  by Pascal Lussier
 For my neck but it's a great way to finish 3 weeks of vacation, he tells me that I shouldn't really go to the gym tonight.. at 3h00 I decide to follow his suggestion but after a coffee I decide to go..

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 52 mins / AveHR  120  72% / MaxHR  160?  96%  / 334 cals / 45 % fat / 22 mins InZone (75%+)   
Amélie will be on vacation the next two weeks...

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 57 mins / MONITOR MUST BE WRONG!  AveHR  150  90% / MaxHR  209  125%  / 316 cals / 45 % fat / 18 mins InZone
Amélie will be on vacation the next two weeks...

ACHES and PAINS
 Take an anti-inflammatory just to try to counteract the effect of the gym on my neck...

 BED AT 9h00  PM 

 

WEDNESDAY,   August 8th 2012
Good day at work and good workout at gym. but Amélie will be on vacation next 2 weeks.. does that mean Insanity?? we'll see..

4h34 PM ZUMBA! ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  122  73% / MaxHR  163  98%  / 372 cals / 45 % fat / 27 mins InZone (75%+)   

45h34 PM BUNS OF STEEL~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  116 69% / MaxHR  154  92%  / 322 cals / 45 % fat / 20 mins InZone (75%+)

BED AT 10h30  PM 

SATURDAY, August 11th 2012  

7h14 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 02 Plyometrics   with some VARIATIONS  
 No HR monitor, but I think it was a very decent WO and I regret not having dared to do an INSANITY WO. 
 

BED AT 9h30 PM

SUNDAY,  August 12 2012
Happy 49th birthday, Gabriel my love.

FAMILY TIME  

Gabriel gets.. Rollerblade Crossfire 84

Shopping with Manouane and Gabriel

Manouane buys Rollerblades (Rollerblade Astro 80) (179$ on sale for 99$), and I give Gabriel Rollerblades.. this will be quite an adventure for the guys. (Sport Expert, Granby 239$ on sale for for 191$)

I'm not over my Inline skating fall about 7 years ago .. my left shoulder.. so for the time.. when Gabriel skates.. I'll bike.. I don't get out on my bike as often as I'd like to anyways.

BED AT 11h00 PM

MONDAY,  August 13th 2012

6h00 PM INSANITY ~ Insanity OFF-program : Cardio Power & Resistance ~ HOME FITNESS with Shaun-T
35 mins + / AveHR  137  82% / MaxHR  159  95%  / 266 cals / 35 % fat / 23 mins InZone (75%+) 
I haven't exactly decided if i'll do the program again.. but Amélie is on vacation for 2 weeks.. What I DO know.. is that I need it.. I have trouble doing all of it.. (but only start my HR Monitor after about 3-4 mins..) so the count is off.

Insanity  : Cardio Power & Resistance: Build lean muscle and upper-body definition with strength-training and power moves. (40 minutes)
  warm-up
3:20 mins - Jog
  - Power jacks
  - Log jumps
  - 123-123
  - butt kicks
  - high knee
  - vertical jumps
3:20 mins repeat faster
3:20 mins repeat at maximum speed
15 secs   ** break
6:48 mins - stretch
30 secs   ** break
2:00 mins - power jumps
  - belt kicks (squat and kick)
  - hit the floor (side to side touch center with opposite hand with a jump)
  - v push-ups for shoulder
30 secs   ** break
2:00 mins repeat faster
30 secs   ** break
2:00 mins repeat at maximum speed
  - tricep dips
  - one leg up tricep dips
30 secs   ** break
2:00 mins - ball tricep push-ups
30 secs   ** break
2:00 mins - hurdle jumps and sprints
  - globe jumps (jump right back left front)
  - 2 push-ups to right, 2 push-ups to left
  - floor sprints (run while in a push-up position)
30 secs   ** break
2:00 mins repeat faster
30 secs   ** break
2:00 mins repeat at maximum speed
30 secs   ** break
2:00 mins - 8 hop squats then 8 push-ups
  Cool down - stretch

Mondays I usually have to classes.. and Gaby is outside Rollerblading..so I might as well do another program..

6h49 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X
 Stretching : 12 mins+ / AveHR  102  61% / MaxHR  129  77%  / 55 cals / 55 % fat / 1 mins InZone (75%+) 
Kenpo : 48 mins+ / AveHR  116  69% / MaxHR  143  86%  / 292 cals / 50 % fat / 13 mins InZone (75%+) 

#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

BED AT 10h30 PM

TUESDAY,  August 14th 2012
Gabriel gets his WOs from mowing the lawn.

ACHES & PAINS
My neck has been stiff for over a year and a half..(I just saw that in my log..) but it seems to be getting better.. (I hope)

6h21 PM INSANITY  ~ Plyometric Cardio Circuit  ~ HOME FITNESS with Shaun-T
+36+ mins / AveHR  133  80% / MaxHR  156  93%  / 283 cals / 35 % fat / 26 mins InZone (75%+) 
And to say that I thought I was in good shape.. OK.. I know that each time I start over it's deadly.. but I like it :)
 AGAIN! but only start my HR Monitor after about 3-4 mins.. so the count is off. grrrr..

Insanity  ~ Plyometric Cardio Circuit: Burn fat with intervals of intense lower-body plyometrics and sweat-inducing cardio. (40 minutes)
30 secs - Jog
30 secs - Jumping jacks
30 secs - Heisman
30 secs - 123-123
30 secs - butt kicks
30 secs - high knees
30 secs - mummy kicks
3:30 mins repeat faster
3:30 mins repeat at maximum speed
30 secs   ** break
6:30 mins - stretch
30 secs   ** break
30 secs - suicide drills
30 secs - power squats
30 secs - mountain climbers
30 secs - ski jumps
30 secs   ** break
2:00 mins repeat faster
30 secs   ** break
2:00 mins repeat at maximum speed
30 secs - switch feet ski jumps
30 secs - foot ball runs and sprints
30 secs ** break
45 secs - basketball jumps
45 secs - 4 push-ups, then 8 runs on the floor from push-up position, then stand up and go back down
30 secs - ski abs from push-up position
30 secs - in and out abs from push-up position
30 secs ** break
3:00 mins repeat faster
30 secs ** break
3:00 mins repeat at maximum speed
30 secs - jabs
30 secs - cross jacks
30 secs - upper cuts
30 secs - attack jabs from horse stance
3:20 mins cool down

Sign-up for  BALLROOM DANCE CLASS  at Le Sodanse 
Starting Wednesday September 5th 7h30 PM  continuation of last year "Fin Argent"

planned BED AT 10h30 PM

WEDNESDAY,  August 15th 2012
 

SUBSCRIBE TO  BACKPACKER MAGAZINE.. for 1 year.. paper issue..

6h15 PM INSANITY  : Pure Cardio ~ HOME FITNESS with Shaun-T
I don't wear my HR monitor, cause I need a little less stress..  But I still work as hard as I can..
16 mins / AveHR  142  85% / MaxHR  156  93%  / 145 cals / 30 % fat / 22 mins InZone (75%+) 
It'll be better in a few weeks..

Insanity  ~ Pure Cardio: Nonstop, extreme cardio workout. (40 minutes)
  warm up 3:30 mins
  - Jog
  - Jumping jacks
  - Heisman
  - 123
  - butt kicks
  - high knees
  - mummy kicks
repeat   faster 3:30 mins
repeat   at maximum intensity 3:30 mins
20 secs ** break

stretch 5:50 mins
30 secs ** break

main course 1 min each
  - suicide drills (touch floor, 3 steps to the right, touch floor 3 steps to the left)
  - switch kicks (jumping alternating front kicks)
  - wide football sprints
  - stance jacks (jumping jack but touch floor when legs are apart
  - pedal and lunge (sprints then 2 plyo lunges)
  - 8 hooks then 4 very high jump rope jumps
  - power jacks (like a plyo jack)
  - 8 push-ups then 8 runs then jump up
  - frog jump (jump forward then backwards)
  - power knees (one leg stays on floor and bring other knee up to touch hands
  - moutain climbers (jog in place as hands alternate up and down)
  - ski jumps
  - scissor runs (alternate feet forward)
  - suicide jumps (burpies) 
  - push up jacks (legs go wide when you go down, come together as you rise)
60 secs ** break

cool down 5:30 mins

BED AT 10h30 PM

 

THURSDAY,  August 16th 2012

ACHES and PAINS
4h00 PM Clinique Robert Daigneault ~ Massage Therapy  by Pascal Lussier
 For my neck.

8h05 PM INSANITY  : Cardio Recovery ~ HOME FITNESS with Shaun-T
much easier than I rememberd.. ..

Insanity  ~ Cardio Recovery: Going easier once a week so you're ready for the next round (33 minutes)
3 mins - breath & stretch
15 secs   ** break
2 mins - plank pulses
90 secs - stretch
45 secs   ** break
75 secs - slow squats
60 secs - squat hold & pulses
45 secs   ** break
45 secs - lunge right
60 secs - lunge hold & pulses
10 secs   ** break
20 secs  - squats
30 secs - squat hold & pulses
45 secs - lunge left
30 secs - lunge hold & pulses
150 secs - Yoga plié stretch
50 secs   ** break
60 secs - butt lifts with other knee off floor
30 secs   ** child's pose
60 secs - butt lifts with other knee off floor other side
30 secs   ** child's pose
30 secs - oblique "petit chien" with other knee off the floor
15 secs   ** child's pose
30 secs - oblique "petit chien" with other knee off the floor other side
30 secs - downward dog & stretch
30 secs - hip flexor stretch (yoga)
90 secs - balance tables

DIET : On track but not weighing less..

BED AT 10h00 PM

FRIDAY, August 17th 2012  

PLANNING
I've been thinking about doing a HYBRID P90X/INSANITY, mixed with my favorit group classes at the gym.. for now.. Amélie is on vacation, and our dance classes haven't started.. and the automn session at the gym starts on September 10.. Alot of things to consider. Most of the Hybrids I looked at on the web have 3 weeks exactly the same .. before the Recovery week, but I'm going to mix it up even more.. This is what it looks like for now.. I'd start on Monday August 20th .

  Semaine 1 date GYM P90X Insanity other
1 lundi 2012-08-20   Legs & Back    
2 mardi 2012-08-21     Pure cardio  
3 mercredi 2012-08-22   Chest & Back    
4 jeudi 2012-08-23   Kenpo    
5 vendredi 2012-08-24     Cardio power & resist  
6 samedi 2012-08-25   Should & Arms    
7 dimanche 2012-08-26    X Stretch FIT-TEST  
  Semaine 2 date GYM P90X Insanity other
8 lundi 2012-08-27 FdF & CM      
9 mardi 2012-08-28     Pure cardio  
10 mercredi 2012-08-29   Kenpo    
11 jeudi 2012-08-30   Chest & Back    
12 vendredi 2012-08-31 Masso Pascal   Plyo cardio circuit  
13 samedi 2012-09-01  planned :  Backpacking    
14 dimanche 2012-09-02        
  Semaine 3 date GYM P90X Insanity other
15 lundi 2012-09-03        
16 mardi 2012-09-04     Pure cardio  
17 mercredi 2012-09-05       cours
18 jeudi 2012-09-06   Shoulders & Arms    
19 vendredi 2012-09-07 FdF-midi   Plyo cardio circuit  
20 samedi 2012-09-08   Chest & Back    
21 dimanche 2012-09-09    X Stretch    
  Semaine 4 date GYM P90X Insanity other
22 lundi 2012-09-10 FdF & CM      
23 mardi 2012-09-11   Core Synergistics    
24 mercredi 2012-09-12 Zumba - midi     cours
25 jeudi 2012-09-13        
26 vendredi 2012-09-14 midi?   Cardio recovery  
27 samedi 2012-09-15   REST    
28 dimanche 2012-09-16   Yoga    
  Semaine 5 date GYM P90X Insanity other
29 lundi 2012-09-17 FdF & CM      
30 mardi 2012-09-18   Kenpo    
31 mercredi 2012-09-19 Zumba - midi     cours
32 jeudi 2012-09-20   Chest, Shoulders & Triceps    
33 vendredi 2012-09-21 midi?   Pure cardio  
34 samedi 2012-09-22    Back & Biceps    
35 dimanche 2012-09-23    X Stretch    
  Semaine 6 date GYM P90X Insanity other
36 lundi 2012-09-24 FdF & CM      
37 mardi 2012-09-25   Back & Biceps    
38 mercredi 2012-09-26 Zumba - midi     cours
39 jeudi 2012-09-27     Max interval cardio  
40 vendredi 2012-09-28 midi? Chest, Shoulders & Triceps    
41 samedi 2012-09-29     Cardio power & resist  
42 dimanche 2012-09-30    X Stretch    
  Semaine 7 date GYM P90X Insanity other
43 lundi 2012-10-01 FdF & CM      
44 mardi 2012-10-02    Back & Biceps    
45 mercredi 2012-10-03 Zumba - midi     cours
46 jeudi 2012-10-04     Cardio power & resist  
47 vendredi 2012-10-05 midi?   FIT TEST  
48 samedi 2012-10-06    Backpacking in the ADK? Pure cardio  
49 dimanche 2012-10-07    X Stretch    
  Semaine 8 date GYM P90X Insanity other
50 lundi 2012-10-08 FdF & CM      
51 mardi 2012-10-09   Kenpo    
52 mercredi 2012-10-10 Zumba - midi     cours
53 jeudi 2012-10-11        
54 vendredi 2012-10-12 midi? Core synergistics    
55 samedi 2012-10-13   REST    
56 dimanche 2012-10-14   Yoga    
  Semaine 9 date GYM P90X Insanity other
57 lundi 2012-10-15 FdF & CM      
58 mardi 2012-10-16   Back & Biceps    
59 mercredi 2012-10-17 Zumba - midi     cours
60 jeudi 2012-10-18        
61 vendredi 2012-10-19 midi?   max interval circuit  
62 samedi 2012-10-20   Core Synergistics    
63 dimanche 2012-10-21    X Stretch    
  Semaine 10 date GYM P90X Insanity other
64 lundi 2012-10-22 FdF & CM      
65 mardi 2012-10-23   Chest & Back    
66 mercredi 2012-10-24 Zumba - midi     cours
67 jeudi 2012-10-25     max interval plyo  
68 vendredi 2012-10-26 midi? Kenpo    
69 samedi 2012-10-27     max interval circuit  
70 dimanche 2012-10-28    X Stretch    
  Semaine 11 date GYM P90X Insanity other
71 lundi 2012-10-29 FdF & CM      
72 mardi 2012-10-30   Back & Biceps    
73 mercredi 2012-10-31 Zumba - midi     cours
74 jeudi 2012-11-01     max cardio conditioning  
75 vendredi 2012-11-02 midi? Shoulders & Arms    
76 samedi 2012-11-03     Pure cardio  
77 dimanche 2012-11-04   Yoga    
  Semaine 12 date GYM P90X Insanity other
78 lundi 2012-11-05 FdF & CM      
79 mardi 2012-11-06   Chest, Shoulders & Triceps    
80 mercredi 2012-11-07 Zumba - midi     cours
81 jeudi 2012-11-08     max interval plyo  
82 vendredi 2012-11-09 midi? Core Synergistics    
83 samedi 2012-11-10     max interval circuit  
84 dimanche 2012-11-11    X Stretch    
  Recovery date GYM P90X Insanity other
85 lundi 2012-11-12 FdF & CM      
86 mardi 2012-11-13     Max recovery  
87 mercredi 2012-11-14 Zumba - midi     cours
88 jeudi 2012-11-15   Core Synergistics    
89 vendredi 2012-11-16 midi?      
90 samedi 2012-11-17     FIT TEST  
  dimanche 2012-11-18   REST !    
             

.
 planned BED AT 9h30 PM

SATURDAY, August 18th 2012   

10h45 AM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
41mins ~ / AveHR  134 80% / MaxHR  155  93%  / 325 cals / 35 % fat / 31 mins InZone (75%+) 
As usual Xoom as timer with SPARTACUS APP. Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel ..Today was a good day to do this WO.. since I'm going into the HYBRID program on Monday.. *repeating that to myself to convince myself..*

SPARTACUS :  1 min 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 Corners

FAMILY TIME   At Nathalie's place with Gabriel's family..(25-30 people)

planned BED AT 10h30 PM

SUNDAY,  August 19th 2012

FAMILY TIME   Manouane at our place from yesterday evening to tomorrow.

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

#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

planned BED AT 10h30 PM

WEDNESDAY,  August 15th 2012
 

SUBSCRIBE TO BACKPACKER MAGAZINE.. for 1 year.. paper issue..

6h15 PM INSANITY  : Pure Cardio ~ HOME FITNESS with Shaun-T
I don't wear my HR monitor, cause I need a little less stress.. But I still work as hard as I can..
16 mins / AveHR 142 85% / MaxHR 156 93% / 145 cals / 30 % fat / 22 mins InZone (75%+)
It'll be better in a few weeks..

Insanity  ~ Pure Cardio: Nonstop, extreme cardio workout. (40 minutes)
  warm up 3:30 mins
  - Jog
  - Jumping jacks
  - Heisman
  - 123
  - butt kicks
  - high knees
  - mummy kicks
repeat   faster 3:30 mins
repeat   at maximum intensity 3:30 mins
20 secs ** break

stretch 5:50 mins
30 secs ** break

main course 1 min each
  - suicide drills (touch floor, 3 steps to the right, touch floor 3 steps to the left)
  - switch kicks (jumping alternating front kicks)
  - wide football sprints
  - stance jacks (jumping jack but touch floor when legs are apart
  - pedal and lunge (sprints then 2 plyo lunges)
  - 8 hooks then 4 very high jump rope jumps
  - power jacks (like a plyo jack)
  - 8 push-ups then 8 runs then jump up
  - frog jump (jump forward then backwards)
  - power knees (one leg stays on floor and bring other knee up to touch hands
  - moutain climbers (job in place as hands alternate up and down)
  - ski jumps
  - scissor runs (alternate feet forward)
  - suicide jumps (burpies) 
  - push up jacks (legs go wide when you go down, come together as you rise)
60 secs ** break

cool down 5:30 mins

planned BED AT 10h30 PM

 

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