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FRIDAY, April 4th 2014 Mont Saint-Hilaire HIKING  start 10:08 am TEMP : 2°C and sunny Deuter 55l pack : at 17 lbs ROCKY RED   UP 1h27 mins / AveHR  116 69%  / MaxHR  146 87%  / 402 cals / 50 % fat / 31 mins InZone (75%+)  DOWN 1h10 mins / AveHR  107 64%  / MaxHR  136 81%  / 290 cals / 55 % fat / 6 mins InZone (75%+)  Still lots of snow but very nice. I feel more tired than I'd like to , but didn't eat a snack it's not surprising. Review my Spanish on .mp3s 95% of the time.   DIET : 138 lbs.. down one, but extremely difficult. need to go 10 more to be like last summer. BED AT 9h00 PM don't feel well

SATURDAY, April 5th 2014 2 PM BALLROOM DANCE PRACTICE  at home 60 mins Triple-Swing & Chacha. / fun . planned BED AT 10h30 PM but go much earlier, around 8 pm!

MONDAY, April 7th 2014  4h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Stéphanie Ménard 53 mins  / AveHR  134 80% / MaxHR  156 93%  / 317 cals / 35 % fat / 39  mins InZone (75%+) Goes very well although my lower back is fragile these days. 5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  55 mins / AveHR  114 68% / MaxHR  147 88 %  / 245 cals / 50 % fat / 17 mins InZone (75%+) They replaced today's Class with Spinning because Amélie is absent. With my lower back ache, it's better that I don't go. BED AT 10h30 PM

TUESDAY, April 8th 2014  Ligue Sénior de Volleyball de St-Hyacinthe Watch the Semi-Finals  in the St-Hyacinthe Senior Volleyball League Class D : ( 2 out of 3s)  Les St-Simon win their first game against the Big Red Machine, Loose the second and Loose the third (10-15) Watch the finales.. ( 3 out of 5)  The Big Red machine Win the first two against the Brokebacks (who beat the Sauts-Six in 2 games in the Semis) loose the third.. we don't stay.. my lower back really hurts from spending 3 hours in the bleachers with a cool draft on me, but I'm glad I came. BED AT 10h30 PM

WEDNESDAY, April 9th 2014 8 PM BALLROOM DANCE PRACTICE  at home 60 mins Triple-Swing & Chacha. Nice but my Lower Back is still bad.. BED AT 10h30 PM

THURSDAY, April 10th 2014 6h45 PM VOLLEYBALL with Gaby  at Granby, EURÉKA school (14 players - 6 for last games) I wish we could practice some instead of just playing.. It'll take a long long time before I get better at anything. But it's fun and a great group. ACHES & PAINS   I was on 2 Robaxacets for my lower back pain all day but only take one at 5h30 pm.. not to be too sleepy for volleyball.. start aching bad around 9h00 pm but I'm glad to stay 'til the end. BED AT 11h30 PM

FRIDAY, April 11th 2014 8 PM BALLROOM DANCE PRACTICE  at home 45 mins Triple-Swing, chacha, merengue ACHES & PAINS  Bad day, bad week, usually my lower back aches stop after 5-6 days.. like last one in September 2013. I admit that my gym classes last Sunday and Monday didn't help.. Neither did yesterday's volleyball. BED AT 10h30 PM

SATURDAY, April 12th 2014 Get our new sofa+ for the basement. planned 2 PM BALLROOM DANCE PRACTICE  at home but don't.. but DO dance alot at the Party de fin d'année de la Ligue de Volleyball Sénior de St-Hyacinthe. Only Denis and David (and GFs) from the Vieux St-Simon team, but Yves (and GF)  from the Saut-Six team sit with us. Nice to get to know them. Gaby wins volleyball keychain, I win knee pads. BED AT 1h30 PM

  Aches & Pains I need to rest my back / take Robaxacets

  Aches & Pains I need to rest my back / take Robaxacets

WEDNESDAY, April 16th 2014 Bonnes nouvelles. Scan et echo sans récidive Le traitement continue. Go Go Daniela courage Love you darling BED AT 10h30 PM

THURSDAY, April 17th 2014 6 PM BALLROOM DANCE PRACTICE  at home 45 mins Triple-Swing, ACHES & PAINS  Just feel my back a little but very wisely decide not to go to Volleyball. I have to get completely rid of this ache. BED AT 10h30 PM

FRIDAY, April 18th 2014 6 PM BALLROOM DANCE PRACTICE  at home 1H15 mins Triple-Swing, and chacha  starting to get back into it. ACHES & PAINS  GRRRRR and now I have a cold! ok with Sinutab but I don't like it. maybe it's because I was starting my cold that I had the wisdom not to go to volleyball.. lol BED AT 10h30 PM

SATURDAY, April 19th 2014 6 PM BALLROOM DANCE PRACTICE  at home 1H30 mins Triple-Swing, and chacha  still not great but getting there BED AT 10h30 PM

SUNDAY, April 20th 2014 Easter Sunday, Don't feel well enough to go to St-Hilaire with Gaby but do get up the courage to do a home workout before Manou comes for supper 8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 42mins ~ no HR monitor but  Xoom as timer with SPARTACUS APP. and Cell for the time between rounds 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 10h30 PM

MONDAY, April 21st 2014 Easter Monday. Gym closed 7 PM BALLROOM DANCE PRACTICE  at home 1H15 mins Triple-Swing, and chacha  tired and i have a Cold BED AT 10h00 PM

TUESDAY,  April 22nd 2014 4h45 PM OFF -Program INSANITY  : Pure Cardio  ~ HOME FITNESS with Shaun-T Ouch! difficult, as I thought it would be, but still managed to do an honest Work-out. I'll try to integrate this in my schedule every Tuesday for a while. / I replaced the "ski jumps" with the Volleyball spike approach and jump .. just for fun I'm glad that I managed to do it before supper but shouldn't have even eaten an orange.. just do as when I go to the gym. (eat at 3 pm as I did, but nothing until after the WO) 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 (burpees)    - push up jacks (legs go wide when you go down, come together as you rise) 60 secs ** break cool down 5:30 mins 9h00 PM BALLROOM DANCE PRACTICE  at Home 30 mins Chacha and Triple Swing BED AT 10h30 PM

WEDNESDAY,  April 23rd 2014 7h15 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X With Gabriel .. we're both out of shape :/ #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 9h00 PM BALLROOM DANCE PRACTICE  at home 45 mins  Triple-Swing, Chacha and Rumba BED AT 10h30 PM

THURSDAY, April 24th 2014 6h45 PM VOLLEYBALL with Gaby  at Granby, EURÉKA school (12 players  for most of the games) I try knee pads that Gaby gives me but really don't feel good in them. The Games stop at 9h18 but I play against the wall, serves, hits and whatever, alone for about 20 mins while Gaby is chatting (yes yes the word existed before internet) about work with D in the LockerRooms I probably moved as much as if I had played 'til 10 lol. ACHES & PAINS   Still have the sniffles from my cold but I feel good. though while playing alone against the wall.. mabybe I hurt my back ŕ little.. we'll see tomorrow. BED AT 12h30 AM

FRIDAY, April 25th 2014 SHOPPING ok.. I (again) forgot my lock at the gym.. (last time I went, April 4th) I might get it back but don't count on it so I buy a new one.. actully I buy a package of FOUR new ones LOL  with the same keys.. One for my gym bag, one for my volleyball bag (just in case), maybe one for Gaby and one spare one. I should be ok for a while. note : the store was out of the size I wanted in singles.. and at the gym : I DO get my lock back, but it's been working badly for a couple of years : I need the key to lock it instead of just pushing it. So I might just thorw it away.. (humm do they recycle that metal?) NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 52 mins  / AveHR  120 72% / MaxHR  149 89%  / 253 cals / 45 % fat / 25  mins InZone (75%+) First Friday buns of steel in almost a month.. but it's more of a Cardio Militaire /me likey, but it's tough. Oh.. and after class I ask Amélie if she has news about the gyms UP sizing.. yes.. the group fitness class will be in the new section, about 50% larger than now. the now room will be smaller and become a permanent spinning class. I wonder if they'll have a dedicated "Synergie" room like in Granby. Amélie CrossFit Style 100 Squats DB 8s 90 Crunches 80 Biceps DB 8s & 5s 80 Triceps  stage dips & DB 8s 70 Jump rope 60 Squat Dev. Militaire DB  8s & 5s 50 1 leg hamstring butt lift 50 1 leg hamstring butt lift 40 Russian twist DB 8 30 Push-Ups feet / knees :( 20 Squat - Rameur DB 8s 20 Rameur DB 5s 10 Burpees 5 Jumping Jacks 5 Sumo Jacks jogging on the spot Until everyone finishes ~ 4 mins 5 x 30 secs max exercises + sprints & 5 x 15 secs max exercises + sprints explanations  changes due to lack of time ~ 5 Jumping Jacks 5 Sumo Jacks 10 Burpees 20 Squat-Rameurs DB 8s 20 Rameurs DB 8s 30 Push-Ups (knees) 40 Russian twist DB 8 50 1 leg hamstring butt lift 50 1 leg hamstring butt lift 50 Squat Dev. Militaire DB 5s 50 Jump Rope 50 Triceps Stage Dips & DB  5s 50 Biceps DB 8s & 5s 50 Crunches 50 Squats 8h00 PM BALLROOM DANCE PRACTICE  at home 65 mins  Triple-Swing, Chacha and Rumba , good practice. BED AT 10h30

SATURDAY,  April 26th 2014 13h30 PM BALLROOM DANCE STUDY  at home 1h30 mins  Watch video from first school in 2004 3h00 PM BALLROOM DANCE PRACTICE  at home 60 mins  Triple-Swing, Chacha and Rumba, add some steps to our revision BED AT 10h30 PM

SUNDAY, April 27th 2014 M+2 8h32 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  27 mins / AveHR  135 81 % / MaxHR  157 94 %  / 162 cals / 35 % fat / 20  mins InZone (75%+) Lower back is still fragile but better. Next week is the last class until september.. but I guess I don't really mind.. I'd SO like to start jogging again ŕ little. 9h04 AM Zumba ~ GROUP FITNESS with Karolann Paris.  57 mins / AveHR  121 72 % / MaxHR  142 85 %  / 288 cals / 45 % fat / 26  mins InZone (75%+) I think I'm still feeling Friday's WO but can do most of the stuff in class, except some of the bending.  . planned 3h00 PM BALLROOM DANCE PRACTICE  at home But don't BED AT 10h30 PM but UP at 2 am to be with the little one who's sick.

MONDAY, April 28th 2014  M+2 4h32 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 57 mins  / AveHR  113 68% / MaxHR  154 92%  / 254 cals / 45 % fat / 17  mins InZone (75%+) Just body weight and lots of squat variations but difficult class 5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  55 mins / AveHR  114 68% / MaxHR  147 88 %  / 245 cals / 50 % fat / 17 mins InZone (75%+) last class of the session.. big one. I didn't take Advils for my back and I do quite well but skip the back extensions. After a 10 mins circuit running, frog jums, spiderman walk, etc warm-up the main course is : in each "2nd round" we have to beat what we did in the first round.  3 mins squats - touch floor 3 mins knee push-ups 3 mins crunches 3 mins squats - touch floor 3 mins knee push-ups 3 mins crunches 1 min burpees 1 min 2 squats -2 mary-katherines 1 min burpees 1 min 2 squats -2 mary-katherines 1 min back extensions (I stretch instead) 1 min Russian twists  1 min back extensions (I stretch instead) 1 min Russian twists BED AT 10h30 PM

    Gastro and Dentist.. Absent from work and feeling lousy.

WEDNESDAY,  April 30th 2014 6h30 PM INSANITY ~ OFF-program : Cardio Power & Resistance ~ HOME FITNESS with Shaun-T This might have been too ambitous for today, but gave it my best. Almost threw up 3 times and felt my blood pump under my molar. read yesterday..)   Insanity  : Cardio Power & Resistance: Build lean muscle and upper-body definition with strength-training and power moves. (40 minutes)   warm-up 3:20 mins - Jog   - Power jacks   - Log jumps   - 123-123   - butt kicks   - high knee   - vertical jumps 3:20 mins repeat faster 3:20 mins repeat at maximum speed 15 secs   ** break 6:48 mins - stretch 30 secs   ** break 2:00 mins - power jumps   - belt kicks (squat and kick)   - hit the floor (side to side touch center with opposite hand with a jump)   - v push-ups for shoulder 30 secs   ** break 2:00 mins repeat faster 30 secs   ** break 2:00 mins repeat at maximum speed   - tricep dips   - one leg up tricep dips 30 secs   ** break 2:00 mins - ball tricep push-ups 30 secs   ** break 2:00 mins - hurdle jumps and sprints   - globe jumps (jump right back left front)   - 2 push-ups to right, 2 push-ups to left   - floor sprints (run while in a push-up position) 30 secs   ** break 2:00 mins repeat faster 30 secs   ** break 2:00 mins repeat at maximum speed 30 secs   ** break 2:00 mins - 8 hop squats then 8 push-ups   Cool down - stretch 7h30  PM BALLROOM DANCE PRACTICE  at home 60 mins  Triple-Swing & Chacha but with no music to take easy.. Gaby was home sick today. BED AT 11h30 PM

THURSDAY, May 1st 2014 6h45 PM VOLLEYBALL with Gaby  at Granby, EURÉKA school (12 players  for most of the games) I have fun today. GYMNASTICS Well, not really, but I have to call it something. Anyways M & Gen were doing handstands in the middle of the gym and I haven't tried in a very long time so I ask Gaby to spot me against the wall.. but actually I didn't need it I did not collapse LOL and was quite at ease.. ok, could only hold my balance for max 2 seconds, but it's a start. I've been wanting to try if I could do one for quite a few years. I think this summer I'll try the cartwheel.. that would really feel good. BED AT 1h00 AM Gaby avait enregistré le 1er match de la semi-final Canadiens Bruins.. Victoire Can. 3-4 en 2e prolong.

FRIDAY, May 2nd 2014 NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 56 mins  / AveHR  131 78% / MaxHR  155 93%  / 322 cals / 40 % fat / 36  mins InZone (75%+) Main course : Steps at 10" :  something like this :  Tabata style : ea 8 x 20 secs / 10 rest 1 squats with side leg lifts , steps 2 step-ups with high knees & arms-up, steps 3 burpees 4 sumo squats with bicep curls,  steps 5 alternating jump-kicks (like in Insanity) 6 back lunges, steps 7 killer 90° leg lifts lying down Alternating jump-kicks : I'm actually the only one who did this, the others did an easier variation..   there is a bonus cardio at the end, but I can only jog.. my jump-kicks took too much out of me. I definately gave my 110% 8h15 PM BALLROOM DANCE PRACTICE  at home 60 mins   Rumba, Tango : First revision in a long time, goes well :) DIET Going good since I was sick and still feeling my visit to the dentist. 138 lbs. BED AT 10h30

SATURDAY,  May 3rd 2014 7h15 PM BALLROOM DANCE PRACTICE  at home 1h30 mins  Triple-Swing, Chacha and Rumba and Tango to music./ Lower back hurts near the end of the practice because of heels? BED AT 10h30 PM

SUNDAY, May 4th 2014 Visit M+2 PM 8h32 AM Power Cardio ~ GROUP FITNESS with Karolann Paris.  27 mins / AveHR  132 79 % / MaxHR  155 93 %  / 161 cals / 35 % fat / 20  mins InZone (75%+) Last Power Cardio in Gym's Schedule until September.. Lower back is still bad. or again bad.. whatever 9h04 AM Zumba ~ GROUP FITNESS with Karolann Paris.  54 mins / AveHR  112 67 % / MaxHR  135 81 %  / 230 cals / 55 % fat / 9  mins InZone (75%+) lower back is worst than before' BED AT 10h30 PM

MONDAY, May 5th 2014  4h30 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 55 mins  / AveHR  106 63% / MaxHR  156 93%  / 213 cals / 50 % fat / 9  mins InZone (75%+) Very muscle oriented class.. killer for the legs 5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  55 mins / AveHR  112 67% / MaxHR  149 89 %  / 238 cals / 50 % fat / 18 mins InZone (75%+) Sort of Spartacus, but Amélie changes the exercises so often, it just seems like 3 times 12 minutes of stuff.  too much, too difficult, but got through it. BED AT 10h30 PM

TUESDAY,  May 6th 2014 5h36  PM  JOGGING FROM HOME — level 3 : twice around double block 30 mins  / AveHR  137  82% / MaxHR  154  92%  / 188 cals / 35 % fat / 28 mins InZone (75%+)  I started in March, but didn't run in April so here I go again.. / It actually went surprisingly well! of course.. jogging slowly helps. 6h30 PM BALLROOM DANCE PRACTICE  at home 1h  just Rumba, Almost all of Rumba. BED AT 10h30 PM

WEDNESDAY,  May 7th 2014 7h15 PM BALLROOM DANCE PRACTICE  at home 1h15 mins  Rumba & Tango BED AT 10h30 PM

THURSDAY, May 8th 2014 6h45 PM VOLLEYBALL with Gaby  at Granby, EURÉKA school (12 players  for most of the games) Didn't really feel like going,  I thought I'd jog 30 mins and we'd watch the Canadiens/Bruins game, but got back home for the end ..CH lost.. that's 2-2 in the semi-finals. But the Volleyball went OK.. My (still underhand) serves were a LITTLE more consistant. BED AT 11h15 PM

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