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WEDNESDAY,  August 14th 2013
Sleep-in 'til 9 am.

11h02 AM  P90X  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
60
mins+ / AveHR  106  65% / MaxHR  201  122%  / 435 cals / 40 % fat / 22 mins InZone (75%+) 
At the same time we're looking for our bicycle rack for this week-end so I'm not very concentrated on the exercises, but it's good to move after 4 days of flu-break

BED AT 10h30 PM 

FRIDAY, August 16th 2013 
MAINTENANCE : 129 lbs

NOON BUNS OF STEEL     ~ GROUP FITNESS with Marie-Claire de Boucherville
50 mins / AveHR  134  80% / MaxHR  158 95 %  / 302 cals / 35 % fat / 37  mins InZone (75%+)
Amélie is still on vacation. 

planned BED AT 10h30  PM

SATURDAY, August 17th 2013 
 

bicycle ride near Bernard & Céline's on the Route Verte 1h30 mins

 

BED AT 11h00  PM

SUNDAY, August 18th 2013 
 

Via Ferrata des Chutes Montmorency with Gabriel about 1h30 mins

 

 

BED AT 11h00  PM

MONDAY, August 19th 2013 

4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Nathalie replacing Amélie Martin
56 mins / AveHR  103 62%  / MaxHR  137 82%  / 205 cals / 55 % fat / 7 mins InZone (75%+)   

5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
no updated 55 mins /  AveHR  106  63% / MaxHR  191  118%  / 212 cals / 50 % fat / 10 mins InZone  (75%+) 
Synergies: 45-15 secs /
40-20 secs  / 30-30 secs ~5 exercises each.. repeat with 5 other exercises. I liked this

BED AT 10h00 PM

TUESDAY,  August 20th 2013

SHOPPING at a store that first sold me a Softball Glove when I asked for a Basball Glove / St-Hyacinthe Sport-Expert. But I went back and chose one for myself.

Reebok VROTR1251 VR6000 OTR Ballglove
Features:
  • 12.50" professional pattern
  • Ideal for infield and outfield play
  • Flex-Action Aero-Back for ultimate control
  • Single Post Tri-Bar Web with Base
  • Play Dry technology built into finger linings
  • New outfield shape for 2009/2010
  • Color: Black/Black
  • Material Number: 252655A
  • With its buttery soft, deer-tanned cowhide palm lining, and lightweight, Play Dry finger linings, you will have the ultimate in feel and control while keeping you cool and comfortable on those hot, sultry summer days.

    The OTR Series uses onlyTexas cowhide professional grade lacing for added durability and gelfoam palm pads and finger pads for maximum protection on those hardground balls.

    Just to throw balls with Gaby and/or Manou.

    planned 9h30 PM  JOGGING FROM HOME — stop at 30 mins and walk home
    30 mins  / AveHR  134  80% / MaxHR  151  90%  / 189 cals / 35 % fat / 25 mins InZone
    (75%+) 
    Co

    But throw balls for about 30 mins with Gaby.

    Manou + 2 in the evening
    BED AT 10h30 PM

    Manou + 2 camping in the back yard

    Manou + 2

    FRIDAY, August 23rd 2013 
    MAINTENANCE : 129

    NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
    53 mins / AveHR  130  78% / MaxHR  158 95 %  / 306 cals / 35 % fat / 33  mins InZone (75%+)
    3 different sets of 5 exercises 20x, 4 runs, repeat, bonus / then one set for ABS

    Aches & Pains : I hurt my lower back during my noon WO :(

    BED AT 10h30  PM


       Aches & Pains : lower back

    SUNDAY,  August 25th 2013

    Aches & Pains : lower back in the morning and early afternoon

      PLAY CATCH for about 60 mins with Gaby in the evening.. (2nd time and much better)

    BED AT 10h30 PM

    MONDAY, August 26th 2013 

    4h34 PM BUNS OF STEEL ~ GROUP FITNESS  Amélie Martin
    54 mins / AveHR  121 72%  / MaxHR  159 95%  / 270 cals / 45 % fat / 23 mins InZone (75%+)   

    5h3 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
    54 mins /  AveHR  116  64% / MaxHR  191  94%  / 251 cals / 45 % fat / 15 mins InZone  (75%+) 
    Good to have Amélie back, but feeling yesterday's Catch.. just a little :)

    planned BED AT 10h00 PM

    TUESDAY, August 27th  2013 
    Difficult at times to find a training partner.. luckily there's Energie Cardio

    7h47 PM PRECOR 954i Too warm and late to jog outside
    22 mins 
    / AveHR  137  82% / MaxHR  149  89%  / 135 cals / 35 % fat / 20 mins InZone (75%+)
    Short break, thought I'd stop, but started again.
    18 mins  / AveHR  143  86% / MaxHR  183  110%  / 123 cals / 30 % fat / 17 mins InZone (75%+)
    3 mins  / AveHR  141  84% / MaxHR  1525  91%  / 22 cals / 30 % fat / 27 mins InZone (75%+)

     BED AT 11h00 PM

    WEDNESDAY, August 28th 2013

    GRANOLA BARS
     

    pour 15 barres granola

    Ingrédients secs

    • 1 1/2 tasses de flocons d'avoine (à cuisson rapide ou non).

    • 1 tasse de noix  ( noix de Grenoble, noix de pin,  amandes, graines de tournesols ou de citrouilles, arachides)

    • 1/2 tasse de pépites de chocolats

    • 1/2 tasse de raisins de Corinthe ou de canneberges,

    • 1/2 tasse de farine de blé entier, de germe de blé ou de poudre de protéine

    • 1 c. à soupe de poudre à pâte et 1 pincée de sel

    Ingrédients liquide

    • 1/2 tasse de sirop d'érable

    • 1/2 tasse de compote de pomme ou de banane ou de blanc d'oeuf

    Préparation

    • Mélanger tous les ingrédients ensemble, ajuster au besoin.

    • Étendre et bien presser le mélange dans un moule 9 x 9 huilé ou avec du papier parchemin

    • Cuire au four à 350° pour environs 20 minutes. Le dessus doit être légèrement grillé.

    • Laisser refroidir 1 heure avant de couper

     BED AT 10h30 PM

    FRIDAY, August 30th 2013 
    MAINTENANCE : 131 lbs :(

    NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
    53 mins /no HR monitor
    6-8-10 times 3 exercises / cardio bonus / repeat with 3 other exercises / bonus / repeat with 3 other exercises..

    BED AT 9h30  PM

    SATURDAY,  August 31st 2013

      PLAY CATCH for about 40 mins with Gaby in the evening.. taking care of my arms

    BED AT 10h30 PM

    SUNDAY, September 1st

    8h54 PM  JOGGING FROM HOME — 40 mins
    No HR monitor, no metronome, just music and beautiful weather

    MONDAY, September 2nd 2013 
    Labor Day Holiday

    AM and PM BALLROOM DANCE PRACTICE  at home
    45 mins am / 1h30 PM , Review a little of everything, but not with music.

     

    4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
    Nice full body WO
    5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
    I really like this WO, even if I started with hamstring DOMS from Saturday it went very well.

    Amélie CrossFit Style
    100 Squats DB 8s
    90 Crunches
    80 Biceps DB 8s & 5s
    80 Triceps DB / stage & DB 8s
    70 Jump rope
    60 Squat Dev. Militaire DB 5s
    50 1 leg hamstring butt lift
    50 1 leg hamstring butt lift
    40 Russian twist DB 8
    30 Push-Ups
    20 Squat - Rameur DB 8s
    10 Burpees
    5 Jumping Jacks
    pause
    2 mins 4 x 30 secs max exercises
    pause
    5 Jumping Jacks
    10 Burpees
    20 Squat - Rameur DB 8s
    30 Push-Ups
    40 Russian twist DB8
    50 1 leg hamstring butt lift
    50 1 leg hamstring butt lift
    60 Squat Dev. Militaire DB 5s
    70 Jump rope
    80 Triceps / stage & DB 5s
    80 Biceps DB 8s
    90 Crunches
    100 Squats 50 jump / 50 DB 8s

    planned BED AT 10h30 PM

    WEDNESDAY, September 4th 2013

    7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
    Tango
    : What we learned last year
     

    FRIDAY, September 6th 2013 
    MAINTENANCE : 130 lbs

    NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
    53 mins /no HR monitor Good WO
    ..

    BED AT 9h30  PM

    SUNDAY, September 8th 2013
    Bonne fête Bernard!

      PLAY CATCH for about 20 mins with Gaby in the afternoon, but hurt my back going for a ball that's to my diagonal front right side.

    I don't do anything the rest of the day

    BED AT 9h30  PM

    MONDAY, September 9th, 2013

    Aches & Pains : day 2...Trop mal au dos. Ma faute.. mauvais mouvement , twist and turn and stretch , en voulant attraper une balle de baseball..

    BED most of the day!

    TUESDAY, September 10th, 2013
    Try new contact lenses, mostly for sports and so that I can use full reading glasses, corrected for computer distance, at work. The idea is good, but the contacts not that much.. later I find out that there IS better for me. see September 27th.

    6h00 PM BALLROOM DANCE PRACTICE  at home
    60 mins am / 1h30 PM , Review
    some Tango & Chacha

    Aches & Pains : day 3.Much better but not taking any chances before tomorrow's dance class.

    NOTE Gabriel starts in the Ligue Senior de Volleyball de St-Hyacinthe
    Planned BED AT 11h30  PM

    WEDNESDAY, September 11th 2013

    7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
    some Mambo and then Tango
    : What we learned last Week but with better technique

    BED AT 11h30  PM

    THURSDAY, September 12th 2013

    8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1
    42mins ~ no HR monitor but
    As usual Xoom as timer with SPARTACUS APP. Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel .

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

    BED AT 10h00 PM 

    FRIDAY, September 13th 2013 
    MAINTENANCE : 132 lbs Beware!

    NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
    53
     mins /no HR monitor First  WO of the session, Amélie goes easy on us, but with my lower back problems earlier this week, maybe it's just as good.
    ..

    BED AT 9h30  PM

    SUNDAY,   September 15th  2013    
    M+2 since last night for the day /


    9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris.
    57
     mins /
    Routines are more "fitness" than dance.. seems to be a trend .. I like to dance more.. 

    OUTDOOR work gathering wood cut from taking down the Vinaigriers.

    VERGERS ST-FRANÇOIS first time.. 0,8 km away and we can pick all kinds of apples, and pears and plums , There's a mini farm and swings for the kids.

    BED AT 10h00  PM

    MONDAY, September 16th 2013 

    4h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
    Nice full body WO
    5h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
    I really like this WO, even if I started with hamstring DOMS from Saturday it went very well.

     

    TUESDAY, September 17th 2013
    Gabriel plays his first 2 games in the St-Hyacinthe Senior Volleyball League.

    7h02 PM P90X+  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01+ Interval X
    Haven't done this in a long time.. and it was nice.. I'm surprised I'm not more tired..
    Mix in some fencing lunges..

    P90X #01+ Interval X+
    WU ~5 mins
    WO : 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 

    WEDNESDAY, September 18th 2013

    5h30 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
    I'm very Glad that I did it,Niiice

    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 PM BALLROOM DANCE PRACTICE  at home
    40 mins 6h30 PM , Review some Tango & Mambo

    8h15 PM BALLROOM DANCE CLASS  at Le Sodanse 
    Tango

    BED AT 10h30 PM 

    THURSDAY, September 19th 2013 
    Ordered TRX PRO from the Treadmill Factory, Gaby is paying half :)

    Energie Cardio Gym at Beloeil/MacMasterville

    5h34 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle D
    Quite repetitif but good WO.. nice group.

    6h35 PM Zumba ~ GROUP FITNESS with Isabelle D
    57  mins / Fun all the way, no stopping, lights dimmed, 100% dancing.

    7h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle D
    Fun group that pushes each other all the way. On my way out I telle Isabelle that I was looking for something on Thursday evenings, and I think I found it. Now when I'll be in PRE-retirement on Fridays, I won't feel bad about not going to the Gym at noon, and going hiking instead.

    ACHES & PAINS ; just a common Cold with sniflles, but quite strong. Sinutab is my friend.

    BED AT 10h30 PM 

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