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FRIDAY,  March 22nd 2013
8h00 Surprise visit from M+2 for the we , just an hour to get ready while Gaby is quickly doing his Workout.

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 55  mins / AveHR  126  75% / MaxHR  162 97%  / 300 cals / 40 % fat / 30 mins InZone (75%+)   
My Shins are ok :)

DIET 137 lbs

BED AT 10h30  PM

SUNDAY,  March 24th 2013

11h03 SYNERGIE ~ SMALL GROUP FITNESS with Olivier Blouin
 60  mins / AveHR  142  85% / MaxHR  162 97%  / 444 cals / 30 % fat / 52 mins InZone (75%+)   
just a onetime free tryout. It's fun and the instructor is great. 

45 secs / 15 secs rest — 40 secs / 20 secs rest — 30 secs / 30 secs rest
Kettle ball : swing to shoulder /  speed ladder : high knees 2x ea square  /  Med ball 8 :sitting high throws  /  TRX : Superman :  back to TRX, one hand up, one down
45 secs / 15 secs rest — 40 secs / 20 secs rest — 30 secs / 30 secs rest
Kettle ball : dévelopé militaire /  speed ladder :MaryKatherines  Med ball 8 : Sumo squat fake front pass /  TRX : hamstrings
45 secs / 15 secs rest — 40 secs / 20 secs rest — 30 secs / 30 secs rest
Kettle ball : clean & jerk? /  speed ladder : 2 feet diagonal zig-zag hops /  Med ball 8 :  figure 8 fake throw to ground / TRX : jump squats

8h20 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel

BED AT 10h30  PM

MONDAY, March 25th 2013  

4h36 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
60 mins / AveHR  117 70% / MaxHR  164 98%  / 298 cals / 45 % fat / 22 mins InZone (75%+)   
 Actually do a complete song of front lunges at different speeds.. that's 4mins48 secs each leg!. And I was feeling yesterday's Synergie class all over!
song : Scream & Shout Version ?? Will.I.Am, ?

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
55 mins /  AveHR  124  77% / MaxHR  157  94%  / 323 cals / 40 % fat / 33 mins InZone  
6-8-10s

BED AT 10h00 PM

TUESDAY, March 26th 2013
I Was sick (sniffles and feeverish) at work all day, I actually feel bette after WO, even if it was very difficult, partly because of yesterdays lunges.

6h42 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA with Skipping.(first time)
 50 mins / AveHR  126 75% / MaxHR  154  92%  / 286 cals / 40 % fat / 32 mins InZone (75%+) 

With Gabriel (no skipping)

Each exercise done 8 x 20 secs /10 secs rest
1 Touch step   Skipping
2 Burpees (not with Power Jumps)
3 Step-up  / bicep curls — 10" steps
4 Squat and  row    Skipping
5 Pneus rapides — 10" steps
6 Triceps or Dips — 12" steps / 10lbs DB
7 High-knee / touch floor    Skipping
8 1 leg squat / abduction latérale — 12" steps

planned BED AT 10h30

WEDNESDAY,  March 27th 2013
Lots of sniffles all day even with Sudafed Sinus & Allergies..

BUYING STUFF Amazon.ca

Agility / Speed Ladder
I've wanted one of these for a long time, and Gaby decided to chip in after I told him the kind of stuff we did with it in Synergie.

 

7h30 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
I don't feel the sniffles during the WO.. >Try my agility ladder on the Cardio Breaks
 

planned BED AT 11h00 PM 

THURSDAY, March 28th 2013
Starting to have a bad cough instead of sniffles..
 

8h09 AM HOMEFITNESS - STEPS+ WORKOUT ~ SPARTACUS style, routine #3 , first time
 

SPARTACUS routine # 3 :  1 min each. Do the whole thing 3 times
1 Jump-rope  : Warm-up
2 Med ball : Squat and fake throw
3 Floor ladder : diagonal squat jumps
4 Steps 10"  : Reverse Push-Ups
5 Jump-rope : Crossing
6 Med ball : Static Sumo squat  fake slams
7 Floor-Ladder : Mary-Kaths
8 Steps 12" Dips
9 Jump-rope : Backwards
10 Med ball : Abs ad-lib

 

BED AT 10h30 PM

Stay in bed, sick, most of the day even though M+2 were here for Easter Egg hunt that they do inside. Small baskets and plastic eggs with high quality chocolates make it a great success.

SATURDAY,   March 30th 2013
Still very weak from the flu but I need to move

10h02 AM P90X+  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01+ Interval X
Give it an honest try, and I'm proud to have done it , even if it wasn't great.
 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

 
DIET 136 lbs
.    
BED AT 10h30  PM

MONDAY, April 1st 2013  
DIET 134 lbs .. -2 lbs!!!  is my Balance playing an April Fools joke on me??

4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
60 mins / AveHR  122 73%  / MaxHR  152 91%  / 333 cals / 45 % fat / 35 mins InZone (75%+)   
 More of a "Danse Aérobique" than Buns of Steel, but once in a while it's ok.. I guess..

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
54 mins /  AveHR  137  82% / MaxHR  156  93%  / 353 cals / 35 % fat / 43 mins InZone  
12 exercises 45 -15 secs rest..  then the first 6 : 4 rounds of 20-10 secs rest,  then the second 6 exercises  4 rounds of 20-10 secs rest. / the 4th rounds were definately "interesting" LOL

MEALS  Lasagne aux courges et épinards, sans pâtes, avec fromages

 BED AT 10h30 PM

TUESDAY, April 2nd 2013

6h21 AM HOMEFITNESS - STEPS/FLOOR LADDER+ WORKOUT ~ SPARTACUS style WO #4
 41mins ~ / AveHR  131 78% / MaxHR  153  92%  / 260 cals / 35 % fat / 32 mins InZone (75%+) 
Xoom 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

SPARTACUS :  1 min ea. 15 secs rest. Do the whole thing 3 times.
 / weighted vest : 20 lbs.
1 Step-ups / steps at 12"
2 Traverses on floor ladder
3 Power Squats / steps at  12" / stop at 15 jumps..
4 Dips / steps at  12"
5 Skaters  on floor ladder
6 Push-ups / mostly knees / 3rd round plank
7 Pneus rapides  on floor ladder
8 Jump squats L/R change ea 5 / steps at  12"
9 Butt lifts (hamstrings) hands on floor / feet on steps at 12"
10 Corners / steps at 12"

BED AT 9h00 PM and need it.

WEDNESDAY, April 3rd 2013
Gabriel has bad Cold, so we don't go to dance class.

6h35 PM   P90X  ~ HOME FITNESS with Tony Horton — OFF PROGRAM   # 06 Kenpo X
 43mins +  / AveHR  123 74% / MaxHR  147  88%  / 223 cals / 45 % fat / 19 mins InZone (75%+) 
Start off with weighted vest, but too much restriction on my shoulder.. I want to be sure that I don't hurt myself trying out stupid stuff that I invent, so take the vest off.

#06 Kenpo X
saunders stretch cycle warm-up doing some Floor Ladder work

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 9h00 PM

THURSDAY,  April 4th 2013

7h10 PM ZUMBA EXHILERATE ~ HOME FITNESS
 50 mins+ while Gaby is at Volleyball

DIET 134 lbs but I feel fat :(

planned BED AT 9h30  PM

FRIDAY,   

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 56  mins / AveHR  131  78% / MaxHR  158 95%  / 330 cals / 35 % fat / 38 mins InZone (75%+)   

DIET 134 lbs

BED AT 10h30  PM

SUNDAY,   April 6th  2013 
M+2 for the WE
Meet up with Gaby, M + 2 for lunch and shopping after WO.
9h02 Zumba ~ GROUP FITNESS with Karolann Paris
 56  mins / AveHR  133  80% / MaxHR  154 92%  / 337 cals / 40 % fat / 48 mins InZone (75%+)   
Fun

10h08 AM PRECOR AMT 100i
30 mins  / AveHR  149  89% / MaxHR  158  95%  / 213 cals / 25 % fat / 29 mins InZone (75%+)
( 3 mins - 3 mins intervals ) .. resistance 20 steps.. resistance 6 long strides

 
 Expresso Bike  Steady Hills - Alpes
30 mins / AveHR  125  74% / MaxHR  135  80%  / 148 cals / 45 % fat / 15 mins InZone (75%+) 

Expresso Bike

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

   
 BED AT 10h030  PM

MONDAY, April 8th 2013  

4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
49 mins / AveHR  123 74%  / MaxHR  163 98%  / 255 cals / 45 % fat / 25 mins InZone (75%+)   
 Again more of a "Danse Aérobique" than Buns of Steel, for the first half, then a killer squats routine

using bench, stage or partner holding foot and squatting


Right leg : 25 split-let single leg squat, back leg on bench

Right leg : 20 sprint starts (touche floor, knee up)
Right leg : sprint start and jumps
Right leg : 10 repeaters

Left  leg : 25 split-let single leg squat, back leg on bench

Left  leg : 20 sprint starts (touche floor, knee up)
Left  leg : 15 sprint start and jumps
Left  leg : 10 repeaters

25 squats

Right leg : 20 sprint starts (touche floor, knee up)
Right leg : 15 sprint start and jumps
Right leg : 10 repeaters

25 squats

Left  leg : 20 sprint starts (touche floor, knee up)
Left  leg : 15 sprint start and jumps
Left  leg : 10 repeaters

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
54 mins /  AveHR  121  72% / MaxHR  156  93%  / 276 cals / 45 % fat / 27 mins InZone  
sort like on April 1st.. but sets of 15 instead of 45 secs.. and much less cardio.

ACHES AND PAINS ; my left quad is acting up from yesterday.. but only during the WO

planned  BED AT 10h30 PM

TUESDAY, April 9th 2013

6h21 AM HOMEFITNESS - STEPS/FLOOR LADDER+ WORKOUT ~ SPARTACUS style WO #4
 41mins ~ / AveHR  131 78% / MaxHR  153  92%  / 260 cals / 35 % fat / 32 mins InZone (75%+) 
Xoom 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
With Gabriel who does it on 12" steps, but I go for 8" because of my knee and quand this morning.. Am I  getting "wise" ? lol

SPARTACUS :  1 min ea. 15 secs rest. Do the whole thing 3 times.
1 Step-ups / steps
2 Traverses on floor ladder
3 Power Squats / steps  / stop at 15 jumps..
4 Dips / steps
5 Skaters  on floor ladder
6 Push-ups
7 Pneus rapides  on floor ladder
8 Jump squats L/R change ea 5
9 Butt lifts (hamstrings) hands on floor / feet on steps
10 Corners

ACHES AND PAINS ; My right knee (outside) hurts alot in AM, take Advil and ice it a couple of times.

BED AT 9h00 PM and need it.

WEDNESDAY,  April 10th 2013
Happy bday my Boss and my Trainer at the gym..

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%+) 
With Gabriel as usual   

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
Samba- fun revising steps , and moving more than usual ,

BED AT 10h30 PM 

THURSDAY, April 11th 2013

8h27 PM OFF-Program  INSANITY  ~ Plyometric Cardio Circuit  ~ HOME FITNESS with Shaun-T
oups.. this isn't the WO that I wanted to do.. but once the DVD was playing and I had started.. didn't want to change it. No problem. just took it at moderate intensity.

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 10h30 PM

FRIDAY,  April 12th 2013
M+2

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 55  mins / AveHR  126  75% / MaxHR  162 97%  / 300 cals / 40 % fat / 30 mins InZone (75%+)   
Forget to bring my HR monitor.

DIET 133 lbs

BED AT 10h30  PM

SATURDAY,  April 13th 2013
I write to CrossFit Beast in St-Hyacinthe for info on possible trial

7h30 PM BALLROOM DANCE PRACTICE  at Home
1h20mins Samba- what we did in class and film some old steps we hadn't done for a long time.

BED AT 10h30 PM 

SUNDAY,  April 14th  2013 
Zumba Cancelled

8h05 AM TRX mostly uppers    ~ program by Audrey Renée Demers

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

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

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

8h30 PM BALLROOM DANCE PRACTICE  at Home
30mins Samba- what we did in class
BED AT 10h30  PM

MONDAY, April 15th 2013  STARTING Hybrid-Program

4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
 55 mins / AveHR  119 71%  / MaxHR  158 95%  / 275 cals / 45 % fat / 24 mins InZone (75%+)   
 

5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
54 mins /  AveHR  124  74% / MaxHR  155  93%  / 288 cals / 40 % fat / 29 mins InZone  
 

 BED AT 10h30 PM

TUESDAY,  April 16th 2013
 

6h48 PM !! Hybrid-Program INSANITY  : Pure Cardio  ~ HOME FITNESS with Shaun-T
done but not updated

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,  April 17th 2013
New big boss but we'll probably get to keep our little boss :)

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
Samba - a routine of all the steps we learned in Silver Standard

9h48 PM !!  P90X+ ~ HOME FITNESS with Tony Horton —  HYBRID-Program  # 02+ Kenpo Cardio +
 With Gabriel as usual   

BED AT 10h30 PM 

THURSApril 18th 2013

5h10 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%+) 
Do it more like a Pre-Program, to get to know the exercises again.. almost hurt my left shoulder going to deep in my PUs..  but it's definately an honest WO.. and I shake for quite a while after 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

BED AT 9h30 PM 

FRIDAY, April 19th 2013
Take one of my three vacation days left.

Mont Saint-Hilaire
SPRING HIKING  start 9:15am 'til 1:15 PM
WITH :  Me, myself and I

ROCKY RED up and down,  PAIN DE SUCRE  YELLOW TRAIL  up and down
Black and Red up :
1h25 mins / AveHR  129 77%  / MaxHR  152 91%  / 485 cals / 40 % fat / 53 mins InZone (75%+) 
Red down and brown boardwalk :
1h11 mins / AveHR  111 66%  / MaxHR  136 81%  / 307 cals / 55 % fat / 9 mins InZone (75%+) 
Yellow up :
 37 mins / AveHR  141 84%  / MaxHR  151 90%  / 248 cals / 30 % fat / 35 mins InZone (75%+) 
LUNCH : 5 mins
Yellow and Black down to P :
49 mins / AveHR  103 62%  / MaxHR  122 73%  / 179 cals / 60 % fat / 0 mins InZone (75%+) 
I needed this ...but it was difficult, because of my aches and pains... lots of slippery mud and snow that just caved in, but that's not why my left glutes and right knee hurt.. I don't know why they hurt , I just hope it won't last.
 

St-Hilaire

BED AT 10h30 PM

SUNDAY,   April 21st  2013 
M+2 for the WE  
9h03 Zumba ~ GROUP FITNESS with Karolann Paris
 58  mins / AveHR  133  80% / MaxHR  153 92%  / 347 cals / 35 % fat / 46 mins InZone (75%+)   
excellent, but for my tibias and left glute..

Nutrition videos

   
PLANNED BED AT 10h030  PM

MONDAY,  April 22nd 2013

Don't go to gym because of my Shins :/
 

6h30 PM Hybrid-Program  P90X  ~ HOME FITNESS with Tony Horton — # 03 Shoulders & Arms 
53 mins+With Gabriel My shoulders are good
 

#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 10h00 PM 

TUESDAY,  April 23rd 2013

seated HR just before starting.. 58

6h25 PM  JOGGING AROUND THE BLOCK — WU 1 x
7 mins  / AveHR  134  80% / MaxHR  145  87%  / 43 cals / 35 % fat / 6 mins InZone (75%+) 
First time since August 2012.. and still have aching Shins.. but l'm not sure if it's Shin splints (périostites) or just untrained muscles from hiking on friday. I can't really go hiking just 10 minutes, but I CAN start jogging just a little, so that's what I'm trying. And it'll serve as a WU before the Insanity :)
 

6h57 PM  Hybrid-Program INSANITY  : Pure Cardio  ~ HOME FITNESS with Shaun-T
HR monitor for main course :
30 mins  / AveHR  136  81% / MaxHR  159  95%  / 191 cals / 30 % fat / 24 mins InZone (75%+) 

9h00 PM BALLROOM DANCE PRACTICE  at Home
 40 mins Samba- what we did in class

planned  BED AT 10h30 PM

WEDNESDAY,  April 24th 2013

5h35 PM   P90X  ~ HOME FITNESS with Tony Horton — OFF PROGRAM   # 06 Kenpo X
 43mins +  / AveHR  123 74% / MaxHR  147  88%  / 223 cals / 45 % fat / 19 mins InZone (75%+) 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
Samba - a routine of all the steps we learned in Silver Standard
 With Gabriel as usual   

BED AT 10h30 PM 

THURSApril 25th 2013

5h10 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%+) 
Definately not easy

#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

BED AT 10h00 PM after talking for quite a while with Manouane who is here 'til tomorrow after supper  

FRIDAY,  April 26th 2013
M+2

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 54  mins / AveHR  133  80% / MaxHR  159 95%  / 327 cals / 35 % fat / 39 mins InZone (75%+)   
Going good

8h14 PM  JOGGING AROUND THE BLOCK — #2 : 1x
 7 mins  / AveHR  126  75% / MaxHR  138  83%  / 42 cals / 45 % fat / 6 mins InZone (75%+)
same distance, same time, more relaxed. Feel my left shins a bit, hope they'll be ok tomorrow

DIET..132  changing to MAINTENANCE.

BED AT 10h30  PM

SATURDAY, April 27th 2013

Mont Saint-Hilaire
SPRING HIKING  start 9:37am 'til ~2:00 PM
WITH :  Gabriel
TEMP : shorts and sunny

ROCKY RED up and down, DIEPPE  GREEN TRAIL  up and down
Black and Red up :
1h16 mins / AveHR  123 74%  / MaxHR  149 89%  / 401 cals / 45 % fat / 37 mins InZone (75%+) 
Red down and brown boardwalk :
1h04 mins / AveHR  106 63%  / MaxHR  136 82%  / 252 cals / 55 % fat / 3 mins InZone (75%+) 
Green up :
  43 mins / AveHR  123 74%  / MaxHR  142 85%  / 223 cals / 45 % fat / 19 mins InZone (75%+) 
LUNCH : 8 mins
Green and Black down to P :
1h06 mins / AveHR  98 59%  / MaxHR  132 79%  / 223 cals / 60 % fat / 0 mins InZone (75%+) 
Much better than last week, but my left quads still hurt in high steps, and my shins are borderline. .
 

St-Hilaire

BED AT 10h30 PM

SUNDAY,   April 28th  2013    
9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.
 57  mins / AveHR  130  78% / MaxHR  157 94%  / 331 cals / 40 % fat / 44 mins InZone (75%+)   
excellent, but for my tibias and left glute..

Nutrition videos

BED AT 10h30  PM

MONDAY, April 29th 2013 

4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
 60 mins / AveHR  112 67%  / MaxHR  158 95%  / 268 cals / 50 % fat / 17 mins InZone (75%+)   
 

5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
54 mins /  AveHR  117  70% / MaxHR  159  95%  / 257 cals / 45 % fat / 29 mins InZone  

 Planned BED AT 10h30 PM

TUESDAY,  April 30th 2013

7h24 PM  JOGGING AROUND THE BLOCK — WU 1 x
7 mins 28 secs  / AveHR  130  78% / MaxHR  144  86%  / 42 cals / 40 % fat / 6 mins InZone (75%+) 
finding my pace.. but lower shins still hurt..

7h46 PM HYBRID-Program  INSANITY  ~ Plyometric Cardio Circuit  ~ HOME FITNESS with Shaun-T
39 mins  / AveHR  128  77% / MaxHR  151  90%  / 220 cals / 40 % fat / 26 mins InZone (75%+) 
oups.AGAIN!!. this isn't the WO that I wanted to do.. but glad it was PLYO.. did some squat jumps on 16" steps ( jump UP, jump DOWN, bounce UP )  instead of power squats on the floor. and tried a 20" jumps squat for the first time after the WO. It was quite easy! but that's the highest steps we have, to try higher I'll have to do it at the gym.

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

 

9h00 PM BALLROOM DANCE PRACTICE  at Home
 10 mins Samba- what we did in class

planned  BED AT 10h30 PM

WEDNESDAY, May 1st 2013
 

5h30 pM P90X+ ~ HOME FITNESS with Tony Horton —  HYBRID-Program  # 02+ Kenpo Cardio +
Getting to be a Wednesday-before-dance-class Tradition! With Gabriel
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

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
With Gabriel as usual   

BED AT 7h30 PM

FRIDAY,  May 3rd 2013  

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
 56  mins / AveHR  133  80% / MaxHR  160 96%  / 331 cals / 35 % fat / 38  mins InZone (75%+)   
Going good

Maintenance..131

BED AT 9h30  PM

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