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SATURDAY,  October 26th 2013

7h00 PM P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01 Chest & Back
Not easy, It helps that Gabriel is doing the TRX-volleyball training at the same time. I think I'll take a PU picture for the banner.. today I totalled 119 on the feet and 85 on the knees..

#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

planned BED at 10h30 PM 

SUNDAY,  October 27th 2013

9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris
57  mins /
Start off with my lower left back aching the first 25 mins ! but after that I'm ok.

 BED AT 10h00 PM 

MONDAY, October 28th 2013 

4h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
60
 mins / AveHR  119 71% / MaxHR  166 99 %  / 290 cals / 45 % fat / 19  mins InZone (75%+)
Good WO.

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
55 mins / AveHR  123 74% / MaxHR  153 92 %  / 286 cals / 40 % fat / 30  mins InZone (75%+)
lots of different WOs..very varied, I like.Weird cracking noise from my Quands after 15 mins, But all's good. // In one block do 30 PUs in 45 secs and then 20 in 30 secs.

DIET : What the F&*?%  ?? I weigh 136 lbs!!! and I don't know how I got there!! But today I'm back on track.

BED AT 10h00 PM 

WEDNESDAY, October 30th 2013

11h17 AM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
Gabriel's idea to do the + version, and I get him into running for the 2 middle Cardio Breaks. I do the "Rock en ligne" as WU
 

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

 

8h30 PM BALLROOM DANCE CLASS  
Cancelled

BED AT 10h30 PM

THURSDAY, October 31th 2013 

5h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville
5
2 mins / AveHR  112  67% / MaxHR  142 85 %  / 224 cals / 50 % fat / 15  mins InZone (75%+)
Meet JFB at the gym and decide to start practicing Spanish with him again. At first i thing Thursdays before these classes would be good but then... I think NOOOO not an hour of Spanish before this, I'll start already tired!

6h32 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville
60 mins / AveHR  115  69% / MaxHR  152 91 %  / 290 cals / 50 % fat / 11  mins InZone (75%+)
             

7h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville
48
 mins / AveHR  138  88% / MaxHR  157 94 %  / 300 cals / 30 % fat / 38  mins InZone (75%+)
difficult, but that's what I like!

BED AT 10h00  PM

FRIDAY, November 1st 2013 

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
46 mins / AveHR  119 71% / MaxHR  155 93 %  / 224 cals / 45 % fat / 20  mins InZone (75%+)
Feeling yesterday's WO alot.. this in endurance training.. for the muscles, for the cardio AND for the mind!

Halloween party à Dom's from CSVDC

BED AT midnight

SUNDAY,  November 3rd 2013

9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris
55  mins
/ AveHR  123  74% / MaxHR  152 91 %  / 282 cals / 45 % fat / 27  mins InZone (75%+)
 
Start off with my lower left back aching the first 25 mins ! but after that I'm ok.

 BED AT 10h00 PM 

MONDAY, November 4th 2013 

4h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
52
 mins / AveHR  105 63% / MaxHR  142 85 %  / 199 cals / 55 % fat / 4  mins InZone (75%+)
nah.. didn't like it.. too much choreographie.. and balance exercices.. 

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
55 mins / AveHR  114 68% / MaxHR  158 95 %  / 248 cals / 45 % fat / 30  mins InZone (75%+)
Loved today's WO.. in groups of 6.. IE : we stay in plank while one after the other someone does 10 Push-Ups.. do this 2 rounds. / same with 2   other sets of  exercises then we do a round of team work.: each team has an exercise to do. One team has a certain number of exercises to do, when they finish it's another team that has to do the "counted" exercise. IE : team 1 counts for 10 burpees, team 2 does Mountain Climbers  team 3 does " 2 MaryCathrines , 2 squats" over and over. team 4 does lunges. then when team 1 finished the 10 burpees each, it's team 2 that does the burpees etc.

DIET : 133.. trying real hard

BED AT 10h00 PM 

THURSDAY, November 7th 2013 

5h33 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville
5
2 mins / AveHR  116  69% / MaxHR  155 93 %  / 238 cals / 45 % fat / 24  mins InZone (75%+)
Meet JFB at the gym and decide to start practicing Spanish with him again. At first i thing Thursdays before these classes

6h312 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville
60 mins / AveHR  122  73% / MaxHR  155 93 %  / 311 cals / 45 % fat / 27  mins InZone (75%+)         

7h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville
52
 mins / AveHR  138  88% / MaxHR  157 94 %  / 325 cals / 35 % fat / 42  mins InZone (75%+)
lots of PUs, Bupees and 100s  / Surprisingly.. more then half the class were men! ??!

BED AT 10h00  PM

    practice lots of Spanish.. it's good to have something to fall back on if ever I get hurt from sports :)

SUNDAY,  November 10th 2013

9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris
56
 mins / AveHR  121 72% / MaxHR  144 86 %  / 281 cals / 45 % fat / 28  mins InZone (75%+)

planned  BED AT 10h00 PM 

MONDAY, November 11th 2013 

4h382 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
50
 mins / AveHR  117 70% / MaxHR  156 93 %  / 235 cals / 45 % fat / 19  mins InZone (75%+)
 

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
55 mins / AveHR  122 73% / MaxHR  156 93 %  / 280 cals / 40 % fat / 29  mins InZone (75%+)
lots of different sorts of running during WU, a fun but too easy section ( 2 groups working diagonally across the space) and the 2 1/2 spartacus starting with Burpees and including PUs , Dips and weights.

BED AT 11h00 PM 

    Major quand DOMS

WEDNESDAY, November 13th 2013

6h00 PM BALLROOM DANCE PRACTICE
Samba : 10 steps

8h15 PM BALLROOM DANCE CLASS  at Le Sodanse 
Last week we just missed a merengue review. this week we learn new step et Samba .

BED AT 11h00  PM

THURSDAY, November 14th 2013

5h30 PM   P90X  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
55 mins+ / Gaby gets me into it.. I had completely forgotten we planned to do this. Still have strong DOMS.. and my right upper arm.. I hope it will be OK for tomorrow.

PLANNED 8h15 PM BALLROOM DANCE PRACTICE  at  home
Samba : review..and practice

planned BED AT 11h00  PM

FRIDAY, November 15th 2013 

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
57 mins / AveHR  126 75% / MaxHR  158 95 %  / 307 cals / 40 % fat / 31  mins InZone (75%+)
Really feeling good. Taking a break this week from my regular Thursday 3 hours WO was a good idea.
 

90 secs / 30 secs rest
DB 8s :
Single leg deadlift / 45 secs ea.
Swiss Ball : Side plank leg lifts / 45 secs ea.
8" Steps : single leg jump squats / 45 secs ea.
DB 8s : Squat / dévelopé militaire
Speed Ladder : Lateral in-outs
60 secs : alternating with partner : plank - 10 lateral legs
60 secs : ??
90 secs / 30 secs rest
DB 8s :
??
Swiss Ball : lying on floor crunch as you squeeze ball between knees
8" Steps : ??
DB 8s : ??
Speed Ladder : pneus rapides
60 secs : alternating with partner : plank - 10 lateral legs
60 secs : alternating / last 20 secs Syncronized Bear Walk
90 secs / 30 secs rest
DB 8s :
Arnold Presses with Sumo Squats
Swiss Ball : Side ways sit-ups
8" Steps : Power Squats
DB 8s : "déménageurs"
Speed Ladder : front in-outs , low squat on outs.

BED AT midnight

SATURDAY,  November 16th 2013

planned BED at 10h30 PM 

SUNDAY,  November 17th 2013

9h02 AM Zumba ~ GROUP FITNESS with Karolann Paris
5
5 mins / AveHR  115 69% / MaxHR  188 103 %  / 285 cals / 45 % fat / 14  mins InZone (75%+)

planned  BED AT 10h00 PM 

MONDAY, November 18th 2013 

4h382 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
55
 mins / AveHR  117 70% / MaxHR  156 93 %  / 248 cals / 50 % fat / 19  mins InZone (75%+)
 

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
59 mins / AveHR  123 74% / MaxHR  157 94 %  / 310 cals / 40 % fat / 32  mins InZone (75%+)
Alternating cardio and muscular exercises.. fun

BED AT 11h00 PM 

TUESDAY, November 19th 2013

6h00 PM BALLROOM DANCE PRACTICE
Samba : 10 steps


BED AT 11h00  PM

WEDNESDAY, November 20th 2013

8h15 PM BALLROOM DANCE CLASS  at Le Sodanse 
Samba again

BED AT 11h00  PM

THURSDAY, November 21st 2013 

5h39 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville
41++
 mins / AveHR  123  74% / MaxHR  155 93 %  / 215 cals / 40 % fat / 22  mins InZone (75%+)
I'm told that I was missed last week. Really makes me feel good :)

6h302 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville
58 mins / AveHR  126  75% / MaxHR  154 92 %  / 316 cals / 40 % fat / 37  mins InZone (75%+)         

7h35 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville
54
 mins / AveHR  138  83% / MaxHR  159 95 %  / 338 cals / 35 % fat / 43  mins InZone (75%+)
Supper being planned for the group on Dec. 7th.. I'd like to go but forget to sign up for the event.

 

planned BED AT 10h00  PM

FRIDAY, November 22nd 2013 

NOON BUNS OF STEEL     ~ GROUP FITNESS with Amélie Martin
49 mins / AveHR  122 73% / MaxHR  187 112 %  / 248 cals / 45 % fat / 23  mins InZone (75%+)
16-8-4 reps of various very cardio or very muscular exercises. as always I'm feeling yesterday's WO.

BED AT midnight

SATURDAY, November 23rd 2013

5h21 AM HOMEFITNESS - STEPS/ WORKOUT ~ SPARTACUS style WO #1
With Gabriel. It really helps not to do it alone!
41mins ~ / AveHR  131 78% / MaxHR  153  92%  / 260 cals / 35 % fat / 32 mins InZone (75%+) 
Xoom as timer and.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.
1 Step-ups / steps at 10"
2 Traverses / steps at 10"
3 Power Squats / steps at  12"
4 Dips / steps at  12"
5 Skaters  / steps at  12"
6 Push-ups / TRX
7 Pneus rapides   / steps at 10"
8 Jump squats L/R change ea 5 / steps at  10"
9 Butt lifts (hamstrings) hands on floor / feet on steps at 10"
10 Corners / steps at 10"

BED AT 9h00 PM and need it.

SUNDAY,  November 24th 2013

9h05 AM Zumba ~ GROUP FITNESS with Karolann Paris
52
 mins / AveHR  131 78% / MaxHR  160 96 %  / 300 cals / 40 % fat / 35  mins InZone (75%+)
Bring my zumba sticks and use them in 2 dances. Lend them to others the rest of the time.

planned  BED AT 10h00 PM 

MONDAY, November 25th 2013 

4h31 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin
62 mins / AveHR  132 79% / MaxHR  160 102 %  / 360 cals / 35 % fat / 43  mins InZone (75%+)
Very difficult class. Like the ones we have on Fridays, but this time I have Cardio Militaire just after.

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin 
58 mins / AveHR  121 72% / MaxHR  156 93 %  / 290 cals / 45 % fat / 28  mins InZone (75%+)
Alternating cardio and muscular exercises..

BED AT 11h00 PM 

TUESDAY,  November 26th 2013

Watching :  TED hackschooling
I think I can say that I hack my education in Spanish and Fitness :)

7h05 PM Zumba  EXHILERATE ~ HOME FITNESS DVDS
52
 mins /~  AveHR  131 78% / MaxHR  160 96 %  / 300 cals / 40 % fat / 35  mins InZone (75%+)
Use my zumba sticks

BED AT 10h00 PM 

WEDNESDAY, November 27th 2013

5h00 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%+) 
Don't wear my HR monitor, but put the DVD on "Silence and Cues only" and motivating music. I do 25 fencing lunges during each cardio break, though I don't have any plans to fence again

#06 Kenpo X
saunders stretch cycle warm-up dancing chacha and other stuff

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 11h00  PM

THURSDAY, November 28th 2013 

5h39 PM BUNS OF STEEL ~ GROUP FITNESS  with Isabelle Devault at Beloeil/MacMasterville
58
 mins / AveHR  121  72% / MaxHR  156 93 %  / 290 cals / 45 % fat / 28  mins InZone (75%+)
 

6h33 PM Zumba ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville
67 mins / AveHR  124  74% / MaxHR  159 95 %  / 352 cals / 45 % fat / 36  mins InZone (75%+) 
Forget to stop my HR monitor until the start of next class        

7h41 PM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle Devault at Beloeil/MacMasterville
52 mins / AveHR  125  75% / MaxHR  158 95 %  / 277 cals / 35 % fat / 30  mins InZone (75%+)
Alternating weights and cardio.. for me, this is easier than pure cardio

Circuit training, 1 min each, REPEAT 4 TIMES
Station 1
Walking lunges with arm lifts to the side  DB 5s
Running there and back, touching the floor at ends

Station 2
Triceps lying down on steps  DB 10s
Pneux rapides en steps

Station 3
Biceps DB 10s
Skiis on steps (killer)

Between circuits :
10 burpees / 10 jump squats / 10 jumping jacks / 10  Mary-Katherines

BED AT 11h00  PM

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