SATURDAY,
September
27th
2014
M+2 for the long day, they go
pick apples in the pm but I stay at home, don't like the sun.
10h36 SYNERGIE
1/12 ~SMALL
GROUP FITNESS with Olivier Blouin
Last
time I did this was december 18th 2013.. but just for one class,
and it went like this. 3 sets of
45 secs /
15 secs rest — 40 secs / 20 secs rest — 30 secs / 30
secs rest. But now
it's the instructor who chooses the program..
This time I signed up for a full session.
60 mins / AveHR 137
82%
/ MaxHR 158 96%
/ 489 cals / 35 % fat /
54 mins InZone
(75%+)
There's only 2 of us, Kevin from Amélie's fitness classes who now
trains with Olivier in private sessions as well. There is no class
next week, but I tell Kevin that I'll be there doing this same program
if he wants to join me.
Today
went something like this :
| 1 min /
20 secs rest —
1 min / 20 secs rest — 1 min / 20
secs rest |
Speed ladder : 3 push-ups +
jumping jacks to the end
Plank : with 1 sec runners
TRX :
hamstrings - on back, lift butt, bend legs 1 sec
Kettle ball : walking lunges w/ alternating militairy lift
10-15 lbs |
|
10 burpees / 2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 45 secs / 15 secs rest |
Speed ladder :
3 jumps and a burpee
Wall : chair with
hammer curls 8 lbs
Plank : Alternate Bird-Day
Kettle ball : Swings : |
|
various |
|
Plank 2
mins ( I could have done alot more) / stretching |
BED AT 1h30 A M |
| SUNDAY,
September
28th
2014
planned
7h00 PM BALLROOM DANCE PRACTICE
at HOME
30 mins Rumba & Waltz, what we'll do in class
with Gabriel
BED AT 10h30 PM |
| MONDAY,
September
29th
2014
4h37 BUNS OF STEEL ~
GROUP FITNESS with
Amélie Martin Maude
WU then 52 mins / AveHR 141
84%
/ MaxHR 162 97%
/ 370 cals / 30 % fat /
46 mins InZone
(75%+)
Maude
teaches Power Cardio on Tuesdays, so she mixes PC with buns of steel.
Good mix.
5h37 CARDIO MILITAIRE ~
GROUPE FITNESS with Amélie Martin
(ABSENT)
58 mins+ / AveHR
121 72%
/ MaxHR 151 90%
/ 320 cals / 45 % fat / 26 mins InZone
(75%+)
ma
8h00 PM BALLROOM DANCE PRACTICE
at HOME
30 mins Just
dance..
BED AT 10h30 PM |
| WENESDAY,
October
1st 2014
4h36 ZUMBA ~
GROUP FITNESS with Amélie Martin
55 mins+ / AveHR
126
75%
/ MaxHR 149 89%
/ 328 cals / 45 % fat / 33 mins InZone
(75%+)
Feeling good, but not easy for the core.
BED AT 10h30 PM |
| THURSDAY,
October
2nd 2014 7h00 PM
VOLLEYBALL with Gabriel at EURÉKA
school ( 15 players but no more than 7 per team,
Sylvain, Gaby and others offer to sit out a game) play until 10h00 —
last games 4 vs 4
OK but a little nervous.. .
BED AT 11h30 PM
but get up later.. |
FRIDAY,
October
3rd 2014
Very tired, didn't sleep well
NOON BUNS OF STEEL ~
GROUP FITNESS with Amélie Martin
60 mins / AveHR 115
69%
/ MaxHR 157 94%
/ 378 cals / 45 % fat /
28 mins InZone
(75%+)
Main
course : 3 bolcks of : 3-4 exercises 15-20 times ( ie back
lunge with biceps curls L & R , one legged jump squats L & R , power
squats ) then speed ladder.. repeat. planned
BED AT 9h30 PM |
SATURDAY,
October
4th 2014
10h36 SYNERGIE
extra/12 ~SMALL
GROUP FITNESS with
Olivier
Blouin
Olivier told us he'd be absent.but do the same class as last week with
Kevin.
LOL Peeve.. there is a girl who is doing exercises on the painted
speed ladder but not using them. there is at least 20' x 20' open
space where she could move to but she seems insulted that I ask (very
diplomatically) that she move over a bit! LOL
Today
went something like this :
| 1 min /
20 secs rest —
1 min / 20 secs rest — 1 min / 20
secs rest |
Speed ladder : 3 push-ups +
jumping jacks to the end
Plank : with 1 sec runners
TRX :
hamstrings - on back, lift butt, bend legs 1 sec
Dumbells : walking lunges w/ alternating militairy lift 12 lbs |
|
2 mins rest |
|
45 secs / 15 secs rest — 45 secs / 15 secs rest
— 45 secs / 15 secs rest |
Speed ladder :
3 jumps and a burpee
Wall : chair with
hammer curls 12 lbs
Plank : Alternate Bird-Day
Kettle ball : Swings : 20 lbs |
BED AT 10h30 A M |
| SUNDAY,
October
5th 2014
4h15 PM BALLROOM PRIVATE LESSON
at
Studio de danse Harmonie ~ Louise Harrison
60 mins
with Gabriel — next class Sunday, October 19th at 4h15 PM.
This time, Foxtrot only :)
7h30 PM BALLROOM DANCE PRACTICE
at HOME
30 mins Rumba & Waltz, what we'll do in class
with Gabriel
BED AT 10h30 PM |
| MONDAY,
October
6th 2014
4h40 BUNS OF STEEL ~
GROUP FITNESS with
Amélie Martin
50 mins / AveHR 130
78%
/ MaxHR 159 95%
/ 315 cals / 35 % fat /
36 mins InZone
(75%+)
more
of a Cardio Militaire than usual on Mondays.. but I like it.
|
Amélie CrossFit Style |
|
25 |
Squats |
|
25 |
Full Squats |
|
25 |
Jump Squats |
|
60 |
Crunches |
|
50 |
1 leg hamstring butt lift |
|
50 |
1 leg hamstring butt lift |
|
30 |
Russian twist DB 8 |
|
20 secs |
Plank |
|
20 |
Squat - Rameur DB 8s |
|
10 |
Burpees |
|
10 |
Push-ups |
|
10 |
Jumping jacks |
|
2 mins |
rest |
|
20 |
Squat - Rameur DB 8s |
|
20 secs |
Plank |
|
30 |
Russian twist DB8 |
|
50 |
1 leg hamstring butt lift |
|
50 |
1 leg hamstring butt lift |
|
60 |
Crunches |
|
25 |
Squats |
|
25 |
Full Squats |
|
25 |
Jump squats DB 8s |
5h40 CARDIO MILITAIRE ~
GROUP FITNESS with Amélie Martin
53 mins+ / AveHR
128 77%
/ MaxHR 159 95%
/ 326 cals / 40 % fat / 31 mins InZone
(75%+)
I ate my snak at 2h30 PM and with the big BoS class I'm dizzy and
really feeling bad. Ask Amélie for some Gatorade that I add to my
water. (I forgot mine) Skip the Cardio WU. The rest goes well.
round 1 ) 5
stations, 90 secs / 15 secs rest
round 2 ) 5
stations, 90 secs / 15 secs rest
round 3) 5
stations, 60 secs / 15 secs rest
each
round includes :
1) 4
lengths of speed ladder
2) 1 cardio
3) 1PU variation
4) 1 squat and Press variation
5) 1 crunch or Mary-Kath variation
BED AT 10h30 PM |
| WEDNESDAY,
October
8th 2014
4h36 ZUMBA ~
GROUP FITNESS with Amélie Martin
after WU 44 mins+ / AveHR
121
72%
/ MaxHR 148 89%
/ 238 cals / 45 % fat / 23 mins InZone
(75%+)
too many stops between songs and to many participants for the size of
the room.
BED AT 10h30 PM |
THURSDAY,
October
9th 2014
Annie's Birthday (1972) but
she's absent from Volleyball.7h00 PM
VOLLEYBALL with Gabriel at EURÉKA
school ( 14 players ) play until 10h00
— last games 5 vs 5
ok, but I feel stiff from the flu / Mike will replace Jade who is now
working on Thursdays. Gaby is careful with his back, and I think it
makes him a better player — calmer.
BED AT 1h30 AM
|
| FRIDAY,
October
10th 2014
NOON BUNS OF STEEL ~
GROUP FITNESS with Amélie Martin
Talk with Francine Campbell as I leave. She just signed up a month ago.
good for her to start :)
53 mins / AveHR 124
74%
/ MaxHR 156 93%
/ 347 cals / 40 % fat /
33 mins InZone
(75%+)
Main
course :
6 exercises : 1 round of
45/15 secs then 3 rounds of 20/10 secs
6 exercises : 1 round of
45/15 secs then 2 rounds of 20/10 secs
finish with long plank
and killer glutes.
Manou comes
in the evening 'til tomorrow afternoon. :)
BED AT 10h30 PM Manou comes 'ti
tomorrow afternoon. :) |
| SATURDAY,
October 11th 2014
10h36 SYNERGIE
2/12 ~SMALL
GROUP FITNESS with
Olivier Blouin
53 mins / AveHR 136
81%
/ MaxHR 160 96%
/ 417 cals / 35 % fat /
46 mins InZone
(75%+)
We are 3 this week. Amélie and Kevin take private training with
Olivier during the week., for sprints, I'm proud to suggest ot Olivier
that next time we do them diagonally. The room length is really too
short, for safe stoping, but ok for just practicing fast starts.
Today's main course
went something like this :
| 1 min /
15 secs rest — 50
secs
/ 20 secs rest — 45 secs / 20
secs rest |
Room center :
5 cones : run center to corner. stay low
Plank : I ask Olivier to tell me at ½ time and do them 1
leg.
Kettlebell :
1 arm swing 20 lbs.. 10 lbs on 3rd round
Floor : 3 squats / 1 PU burpee |
|
3 mins rest with explanations for next
block |
| 1 min /
15 secs rest — 50
secs
/ 20 secs rest — 45 secs / 20
secs rest |
Soft ball :
High wall throws with 14 lbs SB
Room Lenght :
walking lunges with dynamic knee lift / technical
Med ball : Slam ball with 10 lbs MB
Dumbell : one leg stiff leg dead lift and row (my pet peeve) |
|
3 mins rest with explanations for next
block |
|
45 secs / 10 secs rest — 45 secs / 10 secs rest
— 45 secs / 10 secs rest |
Room
Length
: Sprint and Jog or Walk back
Wall : chair with
hammer curls 8 lbs
Floor & Med ball : Triceps Push-ups on MB / on
knees for me
Swiss Ball : Tirage de talons, tenir 2 secs. |
SHOPPING : Au Grand Bazar de Granby
|
Wilson SBR Strap Knee Pads
|
 |
|
Last year I tried
finding Volleyball Knee Pads in St-Hyacinthe. Nothing good for
me, either too tight, or I felt my knees crushed when I squat. I
tried Gaby's, those from Walmart, from a sports store and a pair
we won in a raffle at the end of Gaby's Cometitive Volleyball
Leage year.
I was just about descouraged when didn't find any larger ones in
Granby today. Even the XL were too tight. Then at the last
minute I decide to give these a try, even though they were
marked "Junior/Jeune". They fit! and even better, they were on
sale! (19,99 $ instead of 24,99 $) I WOULD like to have, or at
least try the "adult" size though instead of the "youth" |
|
The
innovative SBR™ Knee Pad is one of the first removable Velcro®
knee pads designed with a volleyball player in mind. The padded
knee pad is made with breathable Lycra® material treated with
an anti-microbial protection for complete softness and
protection during play. |
BED AT 8h30 PM with the aide of one
Sominex |
|
SUNDAY,
October
12th
2014
TRAVEL TO
THE WHITE MOUNTAINS, NEW
HAMPSHIRE
4h30 AM car trip
3 hours 30 mins + (including 4 mins at customs)
Get up at 4h00 am, our
pacs are already in the car. We eat light breakfast and leave at 4h30. at
about 7h30 we eat cereals in the car.. Gaby has some trouble digesting at
the start of the hike
MOUNT JACKSON 15/48 and
Webster loop
HIKING start : 8h00 AM AM finish at 2h28 PM
WEIGHT OF PACSAC : ~ 19 lbs including 3 liters of water.. Come home with 1,5 l..
ASCENT
TOTAL LENGTH miles
TOTAL TIME
about 6 hours including long stops and conversations
TEMPERATURE cold but
not windy until we get to the top of Jackson where we are in the clouds, and
the wind is strong. The sun comes out by the time we get to Webster.
Aches & Pains : really feel my last
two days of trainging.. quite glad that it was a moderate hike today. just
perfect.
 |
Left :
The red leaves had fallen, the yellow ones where still on the trees,
but at the top of Mount Jackson, we couldn't see far so we looked
closely at what was beautiful and rare. Just for these two pictures
the hike was worth it!
Below : to Mount Jackson
first, then over to Webster and back down. |
 |
 |
TRIP HOME
BED AT 10h00 PM
M+2 arrive later
|
| MONDAY,
October 13th 2014
4h40 BUNS OF STEEL ~
GROUP FITNESS with
Amélie Martin
to be updated : 50 mins / AveHR 130
78%
/ MaxHR 159 95%
/ 315 cals / 35 % fat /
36 mins InZone
(75%+)
just an example of a
class that Amélie did at the EC workshop this week-end :
5h40 CARDIO MILITAIRE ~
GROUP FITNESS with Amélie Martin
We do
an example of a class that Amélie did at the EC workshop this
week-end :
Tests : I'm with Steve who weighs 175 lbs
1) Walk around room up stairs to stage down stairs to finish walk
around : carrying partner on our back.
2) Squat holding partner's hands who is also squatting - 2 mins
- I tell girl to come with us to be 3 .
3) Declined push-ups on someones squatted quads, We're un-even so I do
it feet on the stage
4) Seated people with body surfer on top. I help with the people at
the end of the row instead of doing it.
5) trust : run across room, trusting someone will stop you before you
run into the wall (new for me, nice)
6) trust : lean into circle of people (old classic)
7) flexibility : sitting foot to foot with partner hands together
8) arms : pull-up on partner's hands while lying down. partner is
standing over us.
9) cardio circuit : partner exercises then run.. repeat with other
exercises : ie) plank, partner passes under
10) abs : lying down with knees bent, partner holds right hand & left
knee and stands with 1 foot on our abs - 1 minute
BED AT 10h30 PM |
|
WEDNESDAY, October 15th 2014
7h30
PM P90X ~ HOME
FITNESS
with Tony Horton
—
OFF-Program
# 06 Kenpo X
Well, let's say "most of it". but I do do some upper body TRX and change
some of the movements to more Volleyball-like ones and try my new volleyball
knee pads for a while.
| #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 |
Aches & Pains :
just above and below the inside of both my
elbows. Probably from carrying Steve on my
back and holding his legs on Monday.
BED AT 11h30 PM
|
THURSDAY,
October 16th 2014
Both
Nathalie and Dominic's Birthday
this week at Volleyball.7h00 PM
VOLLEYBALL with Gabriel at EURÉKA
school ( 12 players ) play until 9h55
— last 3 games 5 vs 5
ok but a little disappointed in some games when I don't get to play
much and drop into some sort of daze. Have fun in the last 3 games
when I play more. / my Knee pads are good.but haven't really used
them except for one save that I do with a knee lift LOL.. Next week I need to take a coffee before coming to play.
BED AT 11h30 AM
|
| FRIDAY,
October
17th 2014
NOON BUNS OF STEEL ~
GROUP FITNESS with Amélie Martin
58 mins / AveHR 121
72%
/ MaxHR 154 92%
/ 318 cals / 45 % fat /
28 mins InZone
(75%+)
Good WU but long stop before starting the main part while the
exercises are explained. I feel goo and confident, which is much more
than I can say at volleyball !
Main
course :
| 45
secs / 15 secs rest then bonus and again 30 secs / 10 secs rest |
| 1 |
Squat, leave DB on floor,
stand, squat, take DB and stand with biceps flexion |
| 2a |
Arabesque with hip extension,
left |
| 2b |
Arabesque with hip extension,
right |
| 3 |
Elastic at feet, double side
step and touch diagonal back |
| 4a |
lunge, touche floor with and,
extend leg, lift arms, left |
| 4b |
lunge, touche floor with and,
extend leg, lift arms, right |
| 5 |
½ sit-up with DB over head,
or not. |
| 6 |
DB Russian twist with legs
off the floor |
| 7 |
Side plank with hip lift |
| 8 |
Side lunge , touch floor with
DB, stand with militairy press |
| 9 |
Front Squat kick |
| 10 |
Sumo Squats, lift heels each
time, finish with 10 secs Sumo jump squats |
| 11 |
Back lunge with DB biceps |
| 12a |
on the back , hamstrings,
left |
| 12b |
on the back, hamstrings,
right |
| 13a |
on all 4s, leg lift to the
side, 90°, left |
| 13b |
on all 4s, leg lift to the
side, 90°, right |
| 14 |
45 secs : Double jumping-jack
& Burpee // 30 secs : Burpees |
| 15 |
45 secs : Triceps push-ups 2
up 2 down // 30 secs : 4 down, stay down 3 up 1 |
7h30 PM BALLROOM DANCE PRACTICE
at HOME
45 mins Rumba & Waltz, what we'll do in class
with Gabriel
BED AT 10h30 PM |
| SATURDAY,
October 18th 2014
10h42 SYNERGIE
3/12 ~SMALL
GROUP FITNESS with
Olivier Blouin
60 mins / AveHR 138
83%
/ MaxHR 158 95%
/ 416 cals / 30 % fat /
46 mins InZone
(75%+)
We are 3. with Kevin and
Jean-Yves B who says after class that he'll sign up. Olivier planned
his class during class.. I really have trouble with the endurance,
wish we had a few more seconds, I think we'd work harder/better with
longer rests. Maybe I need to slow down a notch to adujst to endurance
work.
Today's main course
went something like this : (right exercises but maybe not exact
order)
| 1 min /
15 secs rest — 50
secs
/ 20 secs rest — 45 secs / 20
secs rest |
TRX : push-ups and lift each
knee 2 sec
Speed ladder : quick feet forwards , 2 step in each
wrung
Very High Setps :
PU burpee, jump forwards, jump on step
KB : Squat and militairy press |
|
3 mins rest with explanations for next
block |
| 1 min /
15 secs rest — 50
secs
/ 20 secs rest — 45 secs / 20
secs rest |
TRX
:
one arm row , alternate each 5
Room Lenght :
walking lunges with militairy KB press
Speed Ladder : Sideways moving plank
High Steps : feet on both sides lenghtwise, jump center |
|
3 mins rest with explanations for next
block |
|
30 secs / 10 secs rest —
30 secs / 10 secs rest
— 30 secs / 10 secs rest |
Floor
: Plank with alternating knee bends holding 2 secs
Soft
Ball : High throws to the wall - 14 lbs
Cones : 3 in-line : center do 3 PUs, run to each
end & back High Steps : Step-up , dynamic high knee,
alternate every 3 |
Talk about over training with Kevin after
class. Later surf on
The 65 questions version
of Profile of Mood States. Not the
same but interesting.
7h00 PM BALLROOM DANCE PRACTICE
at HOME
1h15 mins chacha & Waltz, Foxtrot, quickstep, bachata
BED AT 11h30 PM |
| SUNDAY,
October 19th 2014
4h20 PM BALLROOM PRIVATE LESSON
at
Studio de danse Harmonie ~ Louise Harrison
60 mins
with Gabriel — next class Sunday, November 2nd at 4h15 PM.
Foxtrot and Samba.. good class .
BED AT 10h30 PM |
| MONDAY,
October 20th 2014
4h37 BUNS OF STEEL ~
GROUP FITNESS with
Amélie Martin
52 mins / AveHR 115
69%
/ MaxHR 145 87%
/ 258 cals / 45 % fat /
21 mins InZone
(75%+)
- Sprint
start position, bring back left leg to outside right hand 3 times /
lunge position bring body up straight, hands in the air.. repeat 15
times, then change sides.
-
Lunge position, touche
straight fingers to the floor in front 3 times, / lunge position
bring body up straight, hands in the air.. repeat 15 times, then
change sides.
5h40 CARDIO MILITAIRE ~
GROUP FITNESS with Amélie Martin
48 mins / AveHR 114
68%
/ MaxHR 152 91%
/ 240 cals / 45 % fat /
21 mins InZone
(75%+)
quite a long steps WU and then the main course :
12 exercises 1 mins each non stop. / repeat.
-
Burpees,
- FLoor
mountain climbers,
-
Push-ups,
- 3 squats then jump squat
sideways over 8" steps (or jump squat)
- Floor hamstring curls (lift bum) one leg straight and low
-
Stand one foot each
side of 8" steps. jump to center of steps one foot in front of
the other, jump down repeat changing front foot
- Back lunges with bicep curls
- Squats with triceps
- Crunches and variations
- Sumo squats with military and Arnold Press
- Plank
- Superman
BED AT 10h30 PM |
| TUES DAY,
October
21st 2014 come
home from work after noon.. sleep.. sleep get up a little around super
time and go to sleep early.
BED AT 9h00 PM |
|
WEDNESDAY, October 22nd 2014
|
Inflammation nation- is inflammation good or bad?
exerts.. |
|
Over the past year or so, the idea of making sure
not to inhibit the training effect has risen in popularity. The old
concept was that as soon as the workout was done, everything possible
was done to recover for the next workout. In practicality this made
sense, as if we could recover for the next training bout, we could
get more intensity and volume out of that session. Now, the pendulum
is swinging to the other side. |
Take NSAIDs, impair adaptation. One particular
study by Machida M and Takemasa (2010) found that giving a dose of
ibuprofen to mice who were on a 4 week “running” program, blocked
mitochondrial adaptations that would normally occur.
However, in humans the results are more mixed.
Several studies (Peterson et al. ) have shown no impact, while a
few (Trappe et al.) have shown actual improvements in strength
characteristics, particularly in older adults. Unfortunately, most
of the human studies have been in regards to strength gains and not
endurance adaptations.
The speculation for why the difference in
outcomes rests in the participants and design of the studies. In
the studies finding improvements in performance or strength, the
participants were all older (50+). So there is speculation that
taking a NSAID allowed for improved strength gains because of
either a decrease in pain perception from taking the drug, or by
impacting protein degradation. It makes sense that older people
would have shift in how their bodies adapt. Older individuals are
generally have a higher state of inflammation, meaning they
generally have low level inflammation to some degree going on.
It’s possible that by taking NSAIDs, they dampened this down so
that now the body can respond like it normally would to a workout.
Additionally, if pain perception is modulated
|
7h30
PM P90X ~ HOME
FITNESS
with Tony Horton
—
OFF-Program
# 06 Kenpo X
just move to music instead of the WU and Cool Down
| #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 |
Aches & Pains : left
quands and right knee feeling week in
specific spots.. worries me...
BED AT 11h30 PM
|
| THURSDAY,
October
23rd 2014 7h00 PM
VOLLEYBALL with Gabriel at EURÉKA
school ( 14 players ) play until 10h00 — last 2 games
4 vs 3
***I tell myself (over and over) that I come for the social aspect of
the evening and that tomorrow and Saturday I have big classes at the
gym that I really like and can go all out, so I don't mind too much
when I don't get to play as much as I'd like to. / Besides, my right
knee hurts in the back when I straighten it as I move back.. scary.
***A first for me, à couple of times I manage to call out to whom I'll
pass. with the name, last week I could just say " à toi".. and before
that, nothing.. so I'm quite happy. What I have to do is when we are
in position "think" of the two possible players' names.. to have them
in my head already.
***lend my Running shoes to MT who forgot them.
planned BED AT 00h30 AM
|
| FRIDAY,
October 24th 2014
NOON BUNS OF STEEL ~
GROUP FITNESS with Amélie Martin
Talk with J-Y
and Samantha.. try to get Samantha to tell her husband Miguel to come
to Synergie on Sat. mornings.
498 mins / AveHR 129
77%
/ MaxHR 156 93%
/ 295 cals / 40 % fat /
35 mins InZone
(75%+)
Main
course : I love this type of training.// in red.. this is why it's
Buns of Steel, not Cardio Militaire
| Long
circuit.. one person per station — 2 mins between
each block —
in red
this is why it's
Buns of Steel, not Cardio
Militaire |
| Block 1
: exercises 60 secs each & just
enough time to change stations |
2 squats, jump
squat
Squats with biceps DB 10s
Step-ups on 20" stage - right foot
Step-ups on 20" stage - left foot
Squats with triceps on the side..
DB 8s
Power squat on 10" Step (Jump over,
turn, jump over) |
| Block 2
: exercises 60 secs each & just enough
time to change stations |
2 squats,
2 back lunges down from 9" steps
Gliding side lunge to the right
Gliding side lunge to the left
Step-downs from 9" steps with DB
10s
½ sit-ups |
| Block 3
: exercises 60 secs each & just enough
time to change stations |
Squat
with military press DB 12s
Summo Squats with biceps
Burpees with push-ups and jumps
Triceps push-ups
on 4 on floor, lift leg at 90° |
| Block 4
: exercises 60 secs each & just enough
time to change stations |
Russian twist with legs up,
DB 8
Summo squat jumps
Squat and extend leg diagonal back
, wgt 10 lbs
Ski, ski, squat / but I do 4 Mary-Kathrines,
2 squats..
Squat summo & mover (déménageur) DB
15 |
8h45 PM BALLROOM DANCE PRACTICE
at HOME
1h00 mins chacha, samba, merengue, rumba
BED AT 10h30 PM |
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