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%+) Precor  954i     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