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SUNDAY,   February 17th 2013 

9h02 Zumba ~ GROUP FITNESS with Karolann.
 56  mins / AveHR  120  78% / MaxHR  151 90%  / 347 cals / 40 % fat / 41 mins InZone (75%+)   
Nice. My Doms from Friday are almost gone.

8h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel .. really have to get back to doing this, even if it doesn't burn calories!

#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

   
 BED AT 10h30  PM

MONDAY, February 18th 2013  

4h31 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
60 mins / AveHR  114 68% / MaxHR  161 96%  / 298 cals / 45 % fat / 20 mins InZone (75%+)   
 Goes Well.

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
57 mins /  AveHR  125  75% / MaxHR  158  95%  / 333 cals / 40 % fat / 34 mins InZone  
doubles for 2-4-6-8-10..

BED AT 9h30 PM

 

TUESDAY, February 19th 2013
Spanish conversation with Jean-Yves B.

7h00 PM BALLROOM DANCE PRACTICE  at home
 45  mins  Rumba, Mambo, Tango : Review

8h15 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA
 ~ 47 mins / AveHR  129 77% / MaxHR  151  90%  / 288 cals / 40 % fat / 29 mins InZone (75%+) 
All rounds on 3 risers (10") Feeling good..and Gaby does it on 3 risers as well.

Each exercise done 8 x 20 secs /10 secs rest
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

planned BED AT 10h30

WEDNESDAY,  Febriary 20th 2013
Spanish conversation with Laura D.-H.

 7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
Don't go beceause the weather seems bad, and the roads dangerous. Do a good work-out instead..

7h00 PM P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program # 08 Core Synergistics
 52 mins+ cool down  / AveHR  113  68% / MaxHR  178  108%  / 479 cals / 45 % fat / 17 mins InZone (75%+) 
I don't wear my HR monitor.
 

#08 Core Synergistics
warm up & stretch

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

ballistic stretch / water break — 45 sec

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

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

cool-down & stretch

8h00 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X
 54 mins+ / AveHR  108  65% / MaxHR  145  88%  / 462 cals / 50 % fat / 16 mins InZone (75%+) 
Gaby does it as well and it's the first time he does 2 programs in a row! I have to put on my elbow strap and take Advil 

#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

ACHES AND PAINS
My left quad and left elbow starts aching again. I continue and ice it after. I wear my elbow strap during the Kempo and modify some of the moves. I hope this won't interfere with my TRX and Kettleball planned for Friday! I've been sooooo looking forward to it. But then, Audrey will show me the moves, but I can do them more fully another time, so I guess I don't have to worry too much.

planned BED AT 11h00 PM 

FRIDAY,   February 22nd 2013

TRX mostly uppers    ~ program presentation with Audrey

TRX
warm up & stretch

1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V
2- Shoulders / Pecs - Face au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U)
3- Back - Dos au TRX, tirades arrière, mains neutres ou 3 positions
4- Back - une main sur poignée, l'autre sur la sangle, titer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête

5- Pecs - Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes.
7- Biceps - Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes.
8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin

9-  Abs - pieds dans TRX, face au sol, tirer genoux au ventre ou au côté
( I decide that I won't be doing the next 2 for a while..)

10- Legs - Pied arrière dans TRX, saut en hauteur ou sur step
11- Legs - Pied arrière dans TRX, position du coureur, amener genou en avant

repeat twice

cool-down & stretch

 

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 50  mins / AveHR  115  69% / MaxHR  160 96%  / 250 cals / 45 % fat / 19 mins InZone (75%+)   
We all have different stations to start with and change after 1 min. there are about 30 of us.. we have a 1 min rest after about ten stations..

DIET I have no idea why I'm up 2 lbs..  145 lbs

   
BED AT 9h30  PM

SATURDAY,  February 23rd 2013
Visit Manou +1 with  Gaby in Trois-Rivières.

8h05 PM INSANITY  : Cardio Recovery ~ HOME FITNESS with Shaun-T
Just what I needed to feel that at least I did something. ..

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

 

BED AT 11h45 PM

SUNDAY,   February 24th 2013 

9h00 Zumba ~ GROUP FITNESS with Karolann.
 60  mins / AveHR  134  80% / MaxHR  155 93%  / 416 cals / 35 % fat / 52 mins InZone (75%+)   
Nice. My Doms from Friday are almost gone.

TRX mostly uppers    ~ program by Audrey

TRX - I'm just in the exploration period, so only do the routine once, and I'll see how I feel tomorrow. TRX is new for me. I have to take it slowly.
warm up & stretch did it in Zumba

1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back - Face au TRX, une main sur poignée, l'autre sur la sangle, tirer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête

5- Pecs - Dos au TRX, Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes.
7- Biceps - Face au TRX, Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes.
8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin

9-  Abs - En planche, pieds dans TRX, face au sol, tirer genoux au ventre ou au côté

repeat twice

cool-down & stretch

8h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel .. I do feel quite stressed but Manou is all right.. brought his girl to Mtl by bus. (car got stolen)

   
 BED AT 10h30  PM

MONDAY, February 25th 2013  

4h31 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
58 mins / AveHR  123 74% / MaxHR  161 96%  / 330 cals / 45 % fat / 32 mins InZone (75%+)   
 Goes Well. I don't really like the first part.. too "danse aérobique" type.

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
49 mins /  AveHR  124  74% / MaxHR  155  93%  / 282+ cals / 40 % fat / 3 mins InZone  
4 or 5 exercises for 30secs each, then fo 45 secs then for 60 secs each.. rest.. do 2 or 3  more blocks of other exercises. Forget to star my watch during the WU

BED AT 9h30 PM

TUESDAY, February 26th 2013
Buy new car.. Hyundai Accent L .. 5 door .. 2013

7h30 PM BALLROOM DANCE PRACTICE  at home
 60  mins  Rumba, Mambo, Tango, Waltz, Chacha : Review

8h53 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA NEW WO
 ~ 52 mins / AveHR  124 74% / MaxHR  154  92%  / 296 cals / 40 % fat / 29 mins InZone (75%+) 
Risers as written Feeling good..and Gaby as well..// PUs.. I do 2 x 15 on feet, + 6 x 15 on knees.

a few mins of WU before WO

Each exercise done 8 x 20 secs /10 secs rest
1 Zig-zags sautés on 8" steps
2 fentes  côté / arrière 8" steps avec bicep curls
3 Push-Ups
4 Mini traverses 8" et touch
5 Step-downs 10"  steps
6 Pneus rapides 10"  steps
7 Split-squats with back leg on 10" steps
8 Ad-lib ABS

planned BED AT 10h30

WEDNESDAY,  February 27th 2013
 

5h30 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X
 54 mins+ / AveHR  108  65% / MaxHR  145  88%  / 462 cals / 50 % fat / 16 mins InZone (75%+) 
With Gaby. I start thinking that I'd like to try the P90X+ version of Kenpo..

#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

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
Triple-Swing revision.. we need it, but didn't miss much last wee.

planned BED AT 11h00 PM 

SATURDAY,   February 28th 2013

4h20 pm TRX mostly uppers    ~ program by Audrey
Still getting used to the program, so do the routine only twice not 3 times.

TRX - goal 3 x 15 each  (2 x 15 today)
warm up & stretch

1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back - Face au TRX, une main sur poignée, l'autre sur la sangle, tirer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête

5- Pecs - Dos au TRX, Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes.
7- Biceps - Face au TRX, Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes.
8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin

9-  Abs - En planche, pieds dans TRX, face au sol, tirer genoux au ventre ou au côté

repeat twice only repeated once for now

cool-down & stretch

5h14 Cardio
30 mins Precor100i  almost no intervals but alternating in resistance
30 mins PRECOR 546i 15-90 secs intervals on cross country 2 program
60 mins / AveHR  142  85% / MaxHR  152  91%  / 431 cals / 30 % fat / 58 mins InZone (75%+)   
 

DIET : 141 lbs.. (down 10 since January 11th
.   
BED AT 9h39  PM

FRIDAY,  March 1st 2013
New Car !! Hyundai Accent 2013 vert pomme, but more than anything, I want to give my 2002 Accent to my son

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 58  mins / AveHR  111  66% / MaxHR  145 87%  / 266 cals / 50 % fat / 12 mins InZone (75%+)   
Mix of cardio and steps.. long ABS at the end.


 BED AT 9h30  PM

SATURDAY, March 2nd 2013

7h30 PM HOMEFITNESS - STEPS+ WORKOUT ~ SPARTACUS style, routine #2 ,
42mins ~ / AveHR  123 74% / MaxHR  149  89%  / 235 cals / 45 % fat / 25 mins InZone (75%+) 
I wrote a new routine that I want to try out before doing it with Gaby so he does  P90X Chest and Back.as he planned // Xoom as timer, Steps at 8" since I'm just trying out the routine. NEW routine on Paper, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel .

SPARTACUS routine # 2 :  1 min each. Do the whole thing 3 times
1 Med Ball over shoulder twist reach, alternate
2 1 hand on steps, Push-ups 30 secs ea.
3 Side Power Squats step down , alternate
4 Traverses avec sauts de grenouille
5 Planche, pied éloigné du step croise dessus et touche, 30 secs ea.
6 Squat Sumo, 1 pied sur step, shoulders côté, devant , 30 secs ea.
7 Pneus rapides , mains en l'air (Zorba)
8 Genoux repeaters avec 2 bras, changer pied tous les 10
9 Développé Militaire avec squat
10 Abs ad-lib

planned BED AT 10h30 PM 

SUNDAY,   March 3rd  2013 
Go get Manou in the afternoon to give him my Hyundai Accent 2002
9h00 Zumba ~ GROUP FITNESS with Karolann.
 58  mins / AveHR  120  72% / MaxHR  141 84%  / 312 cals / 50 % fat / 22 mins InZone (75%+)   
Nice. but don't seem to be able to exert myself alot.. maybe it depends on the program, maybe on me. but it's all good

TRX mostly uppers    ~ program by Audrey

TRX - ok, this is it.. Super sets 3x15 total each : 1+7 / 2+3+4 / 5+6 / 8+9
warm up & stretch did it in Zumba

1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V
 7- Biceps - Face au TRX, Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes.
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back - Face au TRX, une main sur poignée, l'autre sur la sangle, tirer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête

5- Pecs - Dos au TRX, Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes.

8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin
9-  Abs - En planche, pieds dans TRX, face au sol, tirer genoux au ventre ou au côté

cool-down & stretch

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel ..

   
 BED AT 10h030  PM

MONDAY, March 4th 2013  

4h36 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
54 mins / AveHR  126 75% / MaxHR  158 95%  / 320 cals / 40 % fat / 32 mins InZone (75%+)   
 Goes Well.

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
57 mins /  AveHR  122  73% / MaxHR  158  95%  / 318 cals / 40 % fat / 30 mins InZone  
 

BED AT 9h30 PM

TUESDAY, March 5th 2013
Day off from work
Get great news from Manouane. We'll be seeing the girls together soon.

8h35 AM HOMEFITNESS - STEPS+ WORKOUT ~ SPARTACUS style, routine #2 ,
only start my HR monitor halfway through the 2nd time so it's about : :

~2 x 22 mins ~ / AveHR  138 83% / MaxHR  152  91%  /  ~2x169 cals / 35 % fat / ~2x21 mins InZone (75%+) 
Do the new routine with Gabriel but since we have just one medicine ball, I start at #2 and we do it like a circuit.

SPARTACUS routine # 2 :  1 min each. Do the whole thing 3 times
1 Med Ball over shoulder twist reach, alternate
2 1 hand on steps, Push-ups 30 secs ea.
3 Side Power Squats step down , alternate
4 Traverses avec sauts de grenouille
5 Planche, pied éloigné du step croise dessus et touche, 30 secs ea.
6 Squat Sumo, 1 pied sur step, shoulders côté, devant , 30 secs ea.
7 Pneus rapides , mains en l'air (Zorba)
8 Genoux repeaters avec 2 bras, changer pied tous les 10
9 Développé Militaire avec squat
10 Abs ad-lib

11h17 AM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
Main course only 33 mins+ / AveHR  129  77% / MaxHR  150  90%  / 198 cals / 40 % fat / 23 mins InZone (75%+) 
I'm very Glad that I did it, Much easier than a few years ago, because my shoulder doesn't hurt in these moves. last time I couldn't do the spinning swords at all! The "Gladiator" also went well!
P90X+  #02+ Kenpo Cardio+
Warm-up

1a- jab, cross, shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks

cardio or break — 60 sec

** repeat 1 to 5

6- jab, uppercut, back kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick

cardio or break — 60 sec

** repeat 6 to 10

11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout

cardio or break — 60 sec

** repeat 11 to 15

cool-down & stretch

 

6h00 Elite  Mag  Elastogel  Home Trainer
45 mins Spinning just to accompany Gabriel while he's doing P90X Shoulders and Arms, but with good music on my iPod.. I like it.

8h30 PM BALLROOM DANCE PRACTICE  at home
 30  mins  Triple-Swing : Review, for once it's Gaby who's tired :)

BED AT 10h30 PM 

 

WEDNESDAY,  March 6th 2013

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
Triple-Swing

9h00 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X
 54 mins+ / AveHR  108  65% / MaxHR  145  88%  / 462 cals / 50 % fat / 16 mins InZone (75%+) 
With Gaby. next time maybe he''ll do the P90X+ version as well

BED AT 11h00 PM 

THURSDAY,   March 7th 2013
Day off from work

10h02 AM P90X+  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01+ Interval X
Main course : With Gabriel who tries it for the first time.
 36 mins+ / AveHR  136  81% / MaxHR  152  91%  / 226 cals / 35 % fat / 28 mins InZone (75%+) 

#01+ Interval X+
Warm-up
each exercise is done at 3 levels :

easy - fair - extreme

1- run in place 20-20-20 secs
2L- knee kick, front kick 10-10-10 secs
 2R- knee kick, front kick 10-10-10 secs
3- hop squats 20-20-20 secs
4L- charleston kick 10-10-10 secs
 4R- charleston kick 10-10-10 secs
5L- Loading Dock 10-10-10 secs
 5R- Loading Dock 10-10-10 secs
6- jockey squats 20-20-20 secs
7- tires 20-20-20 secs
8- speed skaters 20-20-20 secs
9- 3 count pushups 20-20-20 secs
10R- 80/20 squats 10-10-10 secs
 10L- 80/20 squats 10-10-10 secs
11R- side lunge, side kick 10-10-10 secs
 11L- side lunge, side kick 10-10-10 secs
12- deep Jack seats 20-20-20 secs
13- plyo lunge 20-20-20 secs
14- Jacks 20-20-20 secs
15- Carlito 3-way push-ups 20-20-20 secs

Repeat 15 to 1!

cool-down & stretch

 4h15 TRX mostly uppers    ~ program by Audrey

TRX - . Super sets 3x15 total each : 1+7 / 2+3+4 / 5+6 / 8+9
warm up

1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V
 7- Biceps - Face au TRX, Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes.
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back - Face au TRX, une main sur poignée, l'autre sur la sangle, tirer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête

5- Pecs - Dos au TRX, Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes.

8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin
9-  Abs - En planche, pieds dans TRX, face au sol, tirer genoux au ventre ou au côté

cool-down & stretch

5h19 Cardio
30 mins PRECOR  556i  20 mins : 15-90 secs  intervals 10 mins : 60-120 secs intervals
30 mins PRECOR 546i 10 mins : 60-120 secs intervals / 20 mins steady on cross country 2 program
60 mins / AveHR  138  83% / MaxHR  160  96%  / 404 cals / 35 % fat / 55 mins InZone (75%+)   
 


.    
 BED AT 9h30  PM

FRIDAY,  March 8th 2013

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 55  mins / AveHR  108  65% / MaxHR  154 92%  / 235 cals / 50 % fat / 12 mins InZone (75%+)   
Mostily easy except for a good glutes section.

DIET 140 lbs

BED AT 10h30  PM

SUNDAY,   March 10th  2013 
M+2 here for the WE
9h05 Zumba ~ GROUP FITNESS with Karolann.
 56  mins / AveHR  126  75% / MaxHR  148 89%  / 319 cals / 45 % fat / 22 mins InZone (75%+)   
It was good to do parts the TRX program before the Zumba.  ( 1+7 and 2+3+4 )

TRX mostly uppers    ~ program by Audrey

TRX - ok, this is it.. Super sets 3x15 total each : 1+7 / 2+3+4 / 5+6 / 8+9
warm up & stretch did it in Zumba

1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V
 7- Biceps - Face au TRX, Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes.
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back - Face au TRX, une main sur poignée, l'autre sur la sangle, tirer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête

5- Pecs - Dos au TRX, Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes.

8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin
9-  Abs - En planche, pieds dans TRX, face au sol, tirer genoux au ventre ou au côté

cool-down & stretch

 - chez Canadian Tire

Zumba Fitness Exhilarate: The Ultimate Experience DVD Set
Surprising what we find at Canadian Tire. They're actually re-organizing now and there is alot more fin the Fitness departement.
  • Includes seven multisensory fitness DVDs of varying intensity packed with spicy-hot music and pulsating rhythms
  • Easy-to-follow steps for more than 30 rhythms, including merengue, salsa, reggaeton, calypso, cumbia, hip-hop, and belly dance
  • Two-in-one DVD feature lets you listen to verbal cueing or music only
  • Comes with maraca-like Zumba® Toning Sticks to sculpt your body while dancing

 

7h30 PM ZUMBA MIX ~ HOME FITNESS
 55 mins+ while Gabriel does Spartacus

   
BED AT 9h030  PM

MONDAY, March 11th 2013  

4h39 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
52 mins / AveHR  116 69% / MaxHR  164 98%  / 256 cals / 45 % fat / 20 mins InZone (75%+)   
 Goes Well.

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
59 mins /  AveHR  117  70% / MaxHR  151  90%  / 295 cals / 45 % fat / 25 mins InZone  
I don't really like the WUs with S. but the rest of the WO is ok.
 

BED AT 9h30 PM

TUESDAY, March 12th 2013
 

6h30 PM ZUMBA RUSH ~ HOME FITNESS
 20 mins+ while

7h00 PM BALLROOM DANCE PRACTICE  at home
 40  mins  Triple-Swing : Review,

8h09 AM HOMEFITNESS - STEPS+ WORKOUT ~ SPARTACUS style, routine #2 ,
40 mins ~ / AveHR  133 80% / MaxHR  151  90%  /  ~260 cals / 35 % fat / 31 mins InZone (75%+) 
Do the new routine with Gabriel,  I start at #2 and we do it like a circuit.

SPARTACUS routine # 2 :  1 min each. Do the whole thing 3 times
1 Med Ball over shoulder twist reach, alternate
2 1 hand on steps, Push-ups 30 secs ea.
3 Side Power Squats step down , alternate
4 Traverses avec sauts de grenouille à chaque bout
5 Planche, pied éloigné du step croise dessus et touche, 30 secs ea.
6 Squat Sumo, 1 pied sur step, shoulders côté, devant , 30 secs ea.
7 Pneus rapides , mains en l'air (Zorba)
8 Genoux repeaters avec 2 bras, changer pied tous les 10
9 Développé Militaire avec squat
10 Abs ad-lib

 

BED AT 10h30 PM

WEDNESDAY,  March 13th 2013

5h30 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
Main course only 33 mins+ ~ / AveHR  129  77% / MaxHR  150  90%  / 198 cals / 40 % fat / 23 mins InZone (75%+) 
I'm very Glad that  

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
Triple-Swing- I love the moves.. but I don't like routines..

planned BED AT 11h00 PM 

THURSDAY,   March 14th 2013
Mme Champagne passes away. *sadness*

NOON TRX mostly uppers    ~ program by Audrey
 45 mins+ / AveHR  93  56% / MaxHR  121  72%  / 141 cals / 60 % fat / 0 mins InZone (75%+) 
first time that I do it without cardio just before or just after. It's nice.. #8 an 9 are still the most difficult.

TRX - . Super sets 3x15 total each : 1+7 / 2+3+4 / 5+6 / 8+9
warm up 3 mins..

1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V
 7- Biceps - Face au TRX, Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes.
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back - Face au TRX, une main sur poignée, l'autre sur la sangle, tirer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête

5- Pecs - Dos au TRX, Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes.

8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin
9-  Abs - En planche, pieds dans TRX, face au sol, tirer genoux au ventre ou au côté

cool-down & stretch

5h47 PM P90X+  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01+ Interval X
40 mins / AveHR  130  78% / MaxHR  193  116%  / 243 cals / 35 % fat / 30 mins InZone (75%+)  (including WU)

#01+ Interval X+
Warm-up
each exercise is done at 3 levels :

easy - fair - extreme

1- run in place 20-20-20 secs
2L- knee kick, front kick 10-10-10 secs
 2R- knee kick, front kick 10-10-10 secs
3- hop squats 20-20-20 secs
4L- charleston kick 10-10-10 secs
 4R- charleston kick 10-10-10 secs
5L- Loading Dock 10-10-10 secs
 5R- Loading Dock 10-10-10 secs
6- jockey squats 20-20-20 secs
7- tires 20-20-20 secs
8- speed skaters 20-20-20 secs
9- 3 count pushups 20-20-20 secs
10R- 80/20 squats 10-10-10 secs
 10L- 80/20 squats 10-10-10 secs
11R- side lunge, side kick 10-10-10 secs
 11L- side lunge, side kick 10-10-10 secs
12- deep Jack seats 20-20-20 secs
13- plyo lunge 20-20-20 secs
14- Jacks 20-20-20 secs
15- Carlito 3-way push-ups 20-20-20 secs

Repeat 15 to 1!

cool-down & stretch

  
.    
 BED AT 10h30  PM

FRIDAY,  March 15th 2013

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 55  mins / AveHR  108  65% / MaxHR  154 92%  / 235 cals / 50 % fat / 12 mins InZone (75%+)   
two blocs of 6 exercises, in 4 sets each, circuit style
45 secs - 15 secs rest / 20 secs - 10 secs rest / 20 secs - 10 secs rest / 20 secs - 10 secs rest

6h10 PM ZUMBA EXHILERATE ~ HOME FITNESS
 50 mins+ while Gaby does P90X Chest & Back.( I use my Laptop, Gaby turns off his music)

DIET 139 lbs

planned BED AT 10h30  PM

SATURDAY, March 16th 2013

Mont Saint-Hilaire

WINTER HIKING  start 10h18am
WITH :  Gabriel, Bernard & Céline

PAIN DE SUCRE  YELLOW TRAIL

I needed this sooo much!
 

St-Hilaire

Cabane à sucre Bernard : with Gabriel, Bernard & Céline : I manage to eat little portions.

BED AT 10h30 PM

SUNDAY,   March 17th  2013 
Bernard & Céline for the WE

8h05 AM TRX mostly uppers    ~ program by Audrey

TRX - . Super sets 3x15 total each : / 8+9 / 1+7 / 2+3+4 / 5+6
warm up & stretch

8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin
9-  Abs - En planche, pieds dans TRX, face au sol, tirer genoux au ventre ou au côté

1- Shoulders - Face au TRX, Élévation bras tendus au dessus de la tête ou en V
 7- Biceps - Face au TRX, Triceps parallèle au sol et ils ne doivent pas bouger, flexion des coudes.
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back - Face au TRX, une main sur poignée, l'autre sur la sangle, tirer avec un bras et glisser l'autres main le plus loin possible avec rotation du corps et de la tête

5- Pecs - Dos au TRX, Mains dans TRX, descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière des coudes.

cool-down & stretch


9h05 Zumba ~ GROUP FITNESS with Karolann.
 56  mins / AveHR  117  70%  / MaxHR  139 83%  / 300 cals / ~  50 % fat / 16 mins InZone (75%+)   
 First time that I did all of TRX before Zumba.. tired, but this was good.,

2h30 PM PARC DES SALINES ~
WITH :  Gabriel, Bernard & Céline
 60 mins just to get some fresh air

7h00 PM  P90X  ~ HOME FITNESS with Tony Horton — Off-Program  #04 Yoga
 1h22 mins+/
Talk Gaby into doing this instead for stretch but have doubts before starting.

ACHES AND PAINS
My left quads are acting up again :(

   
BED AT 9h030  PM

 
My two shins are on fire. at first I'm terrified that I have shin splins (périostites) but its just muscular. Take a couple of days off from training. at first because I can't , then on Thursday, just to make sure.

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