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MONDAY,  August 20th 2012
 

  Semaine 1 date GYM P90X Insanity other
1 lundi 2012-08-20   Legs & Back    Jog 20min
2 mardi 2012-08-21     Pure cardio  
3 mercredi 2012-08-22   Chest & Back    dance practice
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  

2h47 PM Hybrid-Program P90X  ~ HOME FITNESS with Tony Horton —   # 05 Legs and Back
 53 mins+  / AveHR  111  66% / MaxHR  144  86%  / 320 cals / 50 % fat / 14 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

6h51 PM  JOGGING AROUND THE BLOCK — Extra WO 3 x
 23 mins+  / AveHR  149  89% / MaxHR  162  97%  / 221 cals / 25 % fat / 22 mins InZone (75%+) 
First time in about 3 years. I could have continued but for a first time I think it was good. Manou and Gaby were Inline skating.

planned BED AT 10h30 PM

 BACKPACKER MAGAZINE online..

Survival: Fall Zones

Watch your step. Trips and tumbles are the number one cause of backcountry deaths.

1.) Summit fever often leads to over-confidence–a common factor in falls. Set multiple goals so options exist if plan A becomes unsafe. Stick to a preset turnaround time.

2.) Changing surfaces can surprise. Shaded slopes may be icier than warmed, sunny ones. Scrutinize snow-covered paths before committing.

3.) Loose rock, gravel, or soil may shift underfoot. Train your eyes on the ground to anticipate rough patches.

4.) Overlooks offer deadly distractions. Stand back from cliff edges and don’t walk while shooting pictures or bearings.

5.) Mist slickens rocks. Use guardrails, stay clear of ledges, and seek handholds.

6.) Knee pressure increases and alertness decreases on descent. Be more cautious as muscle and joint fatigue set in; rest often.

7.) Most falls occur off-trail. Terrain hazards aren’t always obvious. Take care bushwhacking and don’t cut switchbacks.

Gear Tips
1.) Tie gear tightly to your pack, and micro-adjust straps to keep loads close in and improve balance on steeps.
2.) Hiking high? Feet swell at altitude. Adjust laces to make room; tighten upon descent for better step control.
3.) Trekking poles improve balance and reduce fatigue. On downhills, extend poles and plant them firmly. Never brace your full weight on trekking poles; even serrated tips slip, potentially leading to bad falls.

Slipperiest Surfaces
>> Wet granite Weathered slabs are the worst; wait out the rain if you can. Maximize traction by making contact with the entire sole of your shoe (or as much of your body as possible).
>> Moss, soaked wood, algae-covered rocks Center your weight, move slowly, and test the slickness and stability of potential steps before committing.
>> Ice Look for the telltale sheen that indicates a hard, slick danger. Cross low-to-high if possible, kicking or carving steps with an axe or trekking pole tip. Safest bet: Choose low-angle crossings where the consequences of falling are slight.

Which factors contribute most often to mountaineering accidents?
46% Inadequate equipment
21% Insufficient ability
10% Climbing alone
9% Bad weather
8% Equipment failure
6% Other

Pair Up: Lone hikers are more likely to die as a result of a fall.

STOP!
Self-arrest on any terrain.
>> Loose rock Dig in with your heels and crouch to lower your center of gravity.
>> Snow/ice Carry an ice axe in your uphill hand. When falling, flip onto your stomach and push the pick into snow near your head; angle the shaft across your body. Kick your toes in hard.
>> Smooth slabs The toughest slide to stop–grab for any seam or bush.

Altitude High? Acute mountain sickness (common above 8,000 feet) causes dizziness. If you feel off-balance, sit and rest to prevent a fall.
I would add some things that we need to be careful about..
  • Turning around while we're talking to someone.
  • Being tired.
  • Not eating enough can cause dizziness
  •  

 

TUESDAY,  August 21st 2012
DOMS all day, mostly in my Glutes..

7h41 PM Hybrid-Program INSANITY  : Pure Cardio  ~ HOME FITNESS with Shaun-T
WU : 11 mins / AveHR  135  81% / MaxHR  157  94%  / 84 cals / 35 % fat / 9 mins InZone (75%+) 
Stretch : 5 mins / AveHR  108  65% / MaxHR  139  83%  / 29 cals / 60 % fat / 0 mins InZone (75%+) 
Main course : 16 mins / AveHR  148  89% / MaxHR  160  96%  / 149 cals / 25 % fat / 15 mins InZone (75%+) 
Cool down : 6 mins / AveHR  108  65% / MaxHR  137  82%  / 31 cals / 55 % fat /  mins InZone (75%+) 
This was a mean WO! with what I did yesterday, I was just happy to survive..

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

8h45 PM BALLROOM DANCE REVIEW  at home
 45 mins  MAMBO, CHACHA, SAMBA Just watch some of our home videos to get back into thinking about dancing

BED AT 10h30 PM

August 22nd 2012
Breakfast at Cora's with the collegues from work

6h22 PM Hybrid-Program  P90X  ~ HOME FITNESS with Tony Horton —   # 01 Chest & Back
 51 mins+  / AveHR  103  62% / MaxHR  127  77%  / 228 cals / 55 % fat / 0 mins InZone (75%+) 
I hate it, I hate it, I hate it.. but I always say.. that it's the WOs that I hate the most that I really need.. So I'll have to do it more often..

#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

 

DIET   NOT REAL GOOD.. :/

planned BED AT 11h00 PM 

THURSDAY,  August 23rd 2012

7h10 PM BALLROOM DANCE PRACTICE  at home
1H30 mins  Triple-Swing.. gol!

9h00 PM  Hybrid-Program P90X  ~ HOME FITNESS with Tony Horton —   # 06 Kenpo X
 

#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

planned BED AT 10h30 PM

FRIDAY,  August 24th 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

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

planned MAYBE TODAY??  but then.. no, I have to admit it's too much..
7h00 PM Hybrid-Program P90X  ~ HOME FITNESS with Tony Horton —   # 12 Ab Ripper X
16 mins / AveHR  98  59% / MaxHR  115  70%  / 110 cals / 60 % fat / 0mins InZone (75%+)

#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

BED AT 10h30 PM

SATURDAY,  August 25th 2012
Manou is home for a couple of days. It's really good to have him home.. De rossz emlékek jönnek vissza, hogy  életem az apjával.

2h00 PM Hybrid-Program  P90X  ~ HOME FITNESS with Tony Horton — # 03 Shoulders & Arms 
53 mins+My shoulders are better than 2 years aglo.
 

#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 8h00 PM 

SUNDAY, August 26th 2012
Gabriel goes rollerblading in the evening with Manou.. but I mostly sleep.. I think I'm catching a cold or something.. though

I had alot planned, but I take a rest..

planned : 8h40 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 07 Stretching
 57 mins+ With Gabriel, It's a little late, but still feels good to stretch.

planned :

Insanity Fit-Test # 1 — 1 min each
Move Reps Today Reps in 2010
Switch Kicks            126
Power Jacks            71
Power Knees            104
Power Jumps            40
Globe Jumps            10
Suicide Jumps (Burpies)            18
Push-Up Jacks            25
Low Plank Oblique            64 
HR

ACHES and PAINS
but I doo work alot on turning my head to the right..

7h10 PM BALLROOM DANCE PRACTICE  at home
45 mins  Merengue.. check! It's really great to have our videos!

planned : BED AT 10h30 PM 

MONDAY,   August 27th 2012

  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 ADK    
14 dimanche 2012-09-02    Sawteeth Mountain    
 

 

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 59 mins / AveHR  133  80% / MaxHR  235?  141%  / 419 cals / 40 % fat / 25 mins InZone (75%+)   
New Stage in group fitness room.. we're (participants) not sure we like it.. but Amélie doesn't like it. What I don't like is that there is no miror in back of it..

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55 mins / MONITOR MUST BE WRONG!  AveHR  137  82% / MaxHR  230?  125%  / 432 cals / 35 % fat / 38 mins InZone
main course : 12 exercises 45 secs each max speed. / 2 mins rest / repeat
 My HR monitor is going bazzurk again.

BED AT 10h30  PM  after a few TBBT with Manou and Gaby.

TUESDAY,  August 28th 2012
Feeling good, but tired. oh.. and I sneeze quite a few times..

7h55 PM Hybrid-Program INSANITY  : Pure Cardio  ~ HOME FITNESS with Shaun-T
WU : 11 mins / AveHR  131  78% / MaxHR  153  92%  / 79 cals / 35 % fat / 8 mins InZone (75%+) 
Stretch : 6 mins / AveHR  99  59% / MaxHR  144  84%  / 25 cals / 55 % fat / 0 mins InZone (75%+) 
Main course : 16 mins / AveHR  1478  88% / MaxHR  157  94%  / 137 cals / 25 % fat / 14 mins InZone (75%+) 
Cool down : 5 mins / AveHR  106  63% / MaxHR  125  75%  / 26 cals / 60 % fat /  0 mins InZone (75%+) 
Same as last week : "This was a mean WO! with what I did yesterday, I was just happy to survive.."

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

BED AT 10h30 PM

WEDNESDAY,  August 29th 2012
PM at Granby Hospital with Gabriel, cause he can't drive after exam.

7h00 PM  Hybrid-Program P90X  ~ HOME FITNESS with Tony Horton —   # 06 Kenpo X
But don't do much of the WU and jump over the cardio breaks..so I don't add cardio, but I don't get a rest either.

#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

August 30th 2012
I actually feel like going to work.. bizarre..and the day goes by very well, nice.
In the evening, talk alot with Manou.. it's not easy for him.

8h22 PM Hybrid-Program  P90X  ~ HOME FITNESS with Tony Horton —   # 01 Chest & Back
 51 mins+  / AveHR  103  62% / MaxHR  127  77%  / 228 cals / 55 % fat / 0 mins InZone (75%+) 
very difficult to start.. but I'm glad I did it.

#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

DIET  I'm not sure how it's going..

planned BED AT 11h00 PM 

FRIDAY,  August 31st, 2012

ACHES and PAINS
NOON Clinique Robert Daigneault ~ Massage Therapy  by Pascal Lussier
 Getting better on turning right.. but Pascal refers me to an Ostéopathe... but it's expensive, and I have to take time off from work to go see him.. so I'll think about it first..

8h27 PM Hybrid-Program  INSANITY  ~ Plyometric Cardio Circuit  ~ HOME FITNESS with Shaun-T

We have an early morning departure, and a Backpacking trip planned for tomorrow, I hope I won't be too tired.. But I really need to do this. and I do.. but with yesterday's WO and this afternoon's Massage.. there isn't that my Plyo in my circuit..

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

planned BED AT 101h30 PM

SATURDAY, September 1st 2012
Day 1

CAR TRIP to Adirondack Park, NY 
departure : 6 AM
Google maps says : ?? Km, 3h00 minutes

BACKPACKING IN
ADIRONDACKS HIGH PEAKS REGION ORANGE TRAIL via 40
 with Gabriel,

From P to (2nd camping on Gill Brook Trail) via Gill Cut off (40)
START AT  9H10 am
 BACKPACKING  time : ~  -h00
WEIGHT OF PALISADE PACSAC :  40 lbs
ALTITUDE :
ASSENT ~ 
TOTAL LENGTH  

FISH HAWK CLIFF AND INDIAN HEAD LOOP  RED TRAIL
 with Gabriel
HIKING  start at  XX am  to  ~  XX pm ~ XXhours
 WEIGHT OF PACSAC : ~ 20 lbs / 2 liters of Water,
ALTITUDE :x
 ASSENT  ~ x
 TOTAL LENGTH   x
 

BED AT ?? PM !! LOL Camping
St

SUNDAY, September 2nd 2012
Day 2

SAWTEETH MOUNTAIN That's # 32 / 46 !!
 with Gabriel
HIKING  start at  XX am  to  ~  XX pm ~ XXhours
 WEIGHT OF PACSAC : ~ 20 lbs / 3,5 liters of Water, B
ALTITUDE :x
 ASSENT  ~ x
 TOTAL LENGTH   x
 

Left : OUTLOOK # 4 : "Why do it in a day, when we can take three days ?" mls
Center : Marble Point : The fire that kept us from doing Sawteeth this summer.
Right : Arm's length collection, with Basin , that is still on our "to do" list.

Over Indian Head, down to Bridge over Dam, Scenic/Steep Trail up (36) and Easy down.(35) Lake Road and Gill Cutoff back to camp. Stop at all lookouts.

 

 

BED AT xxh00 

  Semaine 3 date GYM P90X Insanity other
15 lundi 2012-09-03 Backpacking
16 mardi 2012-09-04     Pure cardio  
17 mercredi 2012-09-05       dance class
18 jeudi 2012-09-06   Shoulders & Arms    
19 vendredi 2012-09-07     Plyo cardio circuit  
20 samedi 2012-09-08   Chest & Back    
21 dimanche 2012-09-09    X Stretch    
 

MONDAY, September 3rd 2012
Day 3

BACKPACK OUT
 with Gabriel
HIKING  start at  XX AM to  ~  X hours
 WEIGHT OF PACSAC : ~X lbs / X liters of Water
 ALTITUDE :x
 ASSENT  ~ x
 TOTAL LENGTH   x

Breakfast with Mosa & Johnny from Vermont at the "dinner" (river) . Johnny was a ranger in Montana and seems to have alot of expercience hiking./ Gabriel and I talk alot about coming back to do the east and west river trails (26 & 28) when we'll have finished the 46 high peaks .. and re do the Gill Brook trail  and the Rainbow Falls as well when the water is high. With the Indian Head loop, it can be a nice day.
 

 

Stove fuel : 3,5 oz per person / per day.. ??
Cold water meals!

CAR TRIP HOME

BED AT xx PM

TUESDAY,  September 4th 2012
Election Day
 

7h41 PM Hybrid-Program INSANITY  : Pure Cardio  ~ HOME FITNESS with Shaun-T
 

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 8h45 PM BALLROOM DANCE REVIEW  at home
 45 mins  MAMBO, CHACHA, SAMBA J

BED AT 10h30 PM

WEDNESDAY, September 5th2012 

 7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Slow Waltz. NS New version of the Caroussel

BED AT 11h00

THURSDAY,  September 6th 2012

7h00 PM  Hybrid-Program P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
53 mins+ Excellent WO.
 

#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

 

MONDAY,   September 10th 2012

  Semaine 4 date GYM P90X Insanity other
22 lundi 2012-09-10 FdF & CM      
23 mardi 2012-09-11   Chest and Back   PV Dance class
24 mercredi 2012-09-12 Zumba - midi     Dance Class
25 jeudi 2012-09-13     Plyo cardio circuit  
26 vendredi 2012-09-14 midiFdF   Cardio recovery  
27 samedi 2012-09-15   REST    
28 dimanche 2012-09-16   Yoga    
 

 

4h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  128  77% / MaxHR  162  97%  / 413 cals / 35 % fat / 35 mins InZone (75%+)   
Quite a hard  class for the first class of the season, but I feel I do well

5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  153  92% / MaxHR  213  128?%  / 486 cals / 25 % fat / 20 mins InZone (75%+)
the main course is rough,  worse than on July 2nd.. or maybe the previous class was the kille.. anyways.. manage to do most of it except the Squat Dev. Militaire..

Amélie CrossFit Style
100 Suats DB 8s
90 Crunches
80 Biceps DB 8s
80 Triceps DB 5s
70 Jump rope
60 Squat Dev. Militaire DB 5s
50 1 leg hamstring but lift
50 1 leg hamstring but lift
40 Russian twist DB 8
30 Push-Ups
20 Squat - Rameur DB 8s
10 Burpees
5 Jumping Jacks
5 Jumping Jacks
10 Burpees
20 Squat - Rameur DB 8s
30 Push-Ups
40 Russian twist DB8
50 1 leg hamstring but lift
50 1 leg hamstring but lift
60 Squat Dev. Militaire DB 5s
70 Jump rope
80 Triceps DB 5s
80 Biceps DB 8s
90 Crunches
100 Squats DB 8s


My HR monitor is going bazzurk again. ??

 planned BED AT 10h30  PM 

TUESDAY,  September 11th 2012

DIET  I'm not sure how it's going..

9h30 PM BALLROOM  PRIVATE DANCE CLASS  at Le Sodanse with Lise Tremblay
 60 mins   Samba Solo.. what we missed in group class last May.

BED AT 11h30 PM 

 

WEDNESDAY, September 12th2012 

 7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Slow Waltz. NS New version of the Caroussel and a litte Tripple Swing
 

BED AT 11h00

FRIDAY,   September 14th 2012

 NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin Nathalie
 59 mins / AveHR  142  85% / MaxHR  189  113%  / 434 cals / 30 % fat / 25 mins InZone (75%+)   
Nathalie is less intensive than Amélie, so I add weights to WO.. but end up having upper body DOMS for a few days. Good WO .

 BED AT 10h30  PM

MONDAY,   September 17th 2012
News from Manou.. "Je me sens en confiance" so I have to tell myself that things will go well.

  Semaine 5 date GYM P90X Insanity other
29 lundi 2012-09-17 FdF & CM      
30 mardi 2012-09-18   Kenpo      pratique de danse    
31 mercredi 2012-09-19 Zumba - midi ?     cours
32 jeudi 2012-09-20   Chest, Shoulders & Triceps    
33 vendredi 2012-09-21 FdF   Pure cardio OSTÉO  FOR NECK
34 samedi 2012-09-22    Back & Biceps    
35 dimanche 2012-09-23    X Stretch    

Didn't manage to do much of last week's program, I hope I'll do better this week.

4h31 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  131  78% / MaxHR  155  97%  / 462 cals / 35 % fat / 42 mins InZone (75%+)   

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 59 mins / AveHR  122  73% / MaxHR  157  94%  / 397 cals / 40 % fat / 31 mins InZone (75%+)
to tired to really log what we did, but it was good.


 planned BED AT 10h30  PM 

TUESDAY,  September 18th 2012


 8h05 PM BALLROOM DANCE REVIEW  at home
 50 mins  SLOW WALTZ, TRIPLE SWING, SAMBA

READ ON FB : " If you're dating a dancer, raise your hand. If not, raise your standards. "

planned BED AT 10h30 PM

WEDNESDAY, September 19th 2012 

12h02 PM ZUMBA! ~ GROUP FITNESS with Amélie Martin
 57 mins / AveHR  118  71% / MaxHR  151  90%  / 362 cals / 45 % fat / 24 mins InZone (75%+)   

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Triple Swing. NS Tournedos .. niiice. but Alain changes the count in "le Fouet" and that mixes us up for a while.
 

BED AT 11h00

FRIDAY,   September 21st 2012

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  132  79% / MaxHR  160  96%  / 406 cals / 35 % fat / 35 mins InZone (75%+)   
héhé.. I told AM that last week I used weights and this week she tells us to use weights ! LOL Since there are less Cardio Militaire WOs I hope she'll get us to use weights more often, I need the Upper Body WO.

ACHES and PAINS
4h00 PM  Ostéopathie de la Montagne ~  with Vincent Bissonnette
 I have no I idea if this will help my stif neck, but my Masseur told me that it might help, and I don't have any other ideas as what to do.l. anyways.. I have another appointment in 3 weeks.

 BED AT 10h30  PM

SATURDAY,  September 22nd 2012

6h13 PM  Hybrid-Program P90X  ~ HOME FITNESS with Tony Horton —   # 06 Kenpo X
 main course : 38 mins / AveHR  102  61% / MaxHR  132  78%  /179 cals / 55 % fat / 3 mins InZone (75%+) 
Not really into it.. I feel as if it was mostly a WO for my neck. 

#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

planned BED AT 10h30 PM

MONDAY,   September 24th 2012
Giving up on HYBRID.. for now..

4h31 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  124  74% / MaxHR  233?  140%  / 364 cals / 40 % fat / 23 mins InZone (75%+)   

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 59 mins / AveHR  122  73% / MaxHR  157  94%  / 397 cals / 40 % fat / 31 mins InZone (75%+)
to tired to really log what we did, but it was good.

ACHES and PAINS
 my BACK! : Lower left side..


BED AT 10h30  PM 

WEDNESDAY, September 26th 2012 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
NIL mins   Samba. NS Carrousel 2e version.. Gabriel goes alone and just teaches me te step after..


 ACHES and PAINS
 my BACK! : Lower left side..

BED AT 11h00

THURSDAY, September 27th 2012 

READING
FASCIAL FITNESS : Fascia oriented training for bodywork and movement therapies
FASCIAL FITNESS : Training in the Neuromyofascial Web
           very interesting


 ACHES and PAINS
 my BACK! : Lower left side..

BED AT 11h00

SATURDAY, September 29th 2012  

7h54 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
42mins ~ / AveHR  128 77% / MaxHR  153  92%  / 309 cals / 40 % fat / 27 mins InZone (75%+)  
Since I'm sort of in Rehab.. I don't wear my HR monitor, so that I don't stress myself to do too much. but I DO do an honest WO. As usual Xoom app as timer with SPARTACUS APP. . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel ..
Steps at 10" for first round, 12" for the next 2 rounds.

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 Corners

8h05 PM BALLROOM DANCE REVIEW  at home
 1h10  mins   TRIPLE SWING, SAMBA

planned BED AT 110h30 PM

SUNDAY, September 30th 2012 

1h45 PM BALLROOM DANCE PRACTICE  at home
 1h  mins   TRIPLE SWING, SAMBA, SLOW WALTZ

8h05 PM BALLROOM DANCE REVIEW  at home
 1h10  mins   SLOW WALTZ, TANGO, RUMBA but mostly watching videos of the steps.I correct some of the counts on my dance page.


 ACHES and PAINS
 my BACK? : Lower left side.. is less specifique..

planned BED AT 11h00

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