Index  .
Previous Fitness Log  .
 Next Fitness Log  .

2015

THURSDAY, January 1st 2015
Finish reading "Wild" by Cheryl Strayed

7h02 PM P90X+  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01+ Interval X with Gabriel
 Haven't done this in a long time.. and it's Gaby's first time and has a bad sinus/head/tooth ache even before starting and it doesn't help, but he still says he liked the WorkOut.

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

Water break 

Repeat 15 to 1!

cool-down & stretch

BED AT 9h30 PM  back ache :/

 

Gaby and I go to the Movies "WILD" by Cheryl Strayed
As usual, book is better but still glad we saw the movie as well.

We're surprised that there isn't more beautiful scenery. At first I'm surprised how big a tent she has, but I guess for 3 months it might be good, but then we have a large tarp, and don't plan on backpacking more than 5-6 days at a time. Her title "Queen of the PCT" is because she gets alot of help from people she meets.. I guess it helps to be a girl, young, blond, pretty even in the woods. .

 

SATURDAY, January 3rd 2015

8h00 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%+) 
 

#06 Kenpo X
Saunders stretch cycle

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 — 8 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

planned BED AT 23h15 PM

SUNDAY, January 4th 2015

6h30  PM P90X+  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01+ Interval X

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

Water break 

Repeat 15 to 1!

cool-down & stretch

BED AT 9h30 PM  back ache :/

MONDAY, January 5th 2015 
 grrr Car trouble just before going to the gym (starter won't start)
7h20 PM Amιlie's CF Style ~HOME FITNESS with Gabriel
Gaby does half, but says OK, he has a goal to reach. I complete it in 55 mins but long step-up pause waiting before I relize he really won't do the second part. 
 

Amιlie CrossFit Style
100 Squats DB 8s
90 Crunches
80 Biceps DB 8s & 5s
80 Triceps DB8s
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 (TRX)
20 Squat - Squat-Rameur DB 8s
10 Burpees - jump but no PUs
5 Jumping Jacks
pause
2 mins 4 x 30 secs max exercises
pause
5 Jumping Jacks
10 Burpees - jump but no PUs
20 Squat - Squat- Rameur DB 8s
30 Push-Ups (TRX)
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  DB 5s
80 Biceps DB 8s
90 Crunches
100 Squats 50 jump / 50 DB 8s

BED AT 9h30 PM

TUESDAY,  January 6th 2015
garage early

7h30 PM BALLROOM DANCE PRACTICE at HOME
1h00 mins Samba, Mambo, Rumba, bachata

BED AT 10h45 PM

WEDNESDAY,  January 7th 2015
garage early, they change the Starter­

5h30 PM P90X+ ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
 I feel heavy..

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

BED AT 10h30 PM 

THURSDAY,  January 8th  2015

7h00 PM VOLLEYBALL with Gabriel at EURΙKA school : 11  players, then 9, play until 9h50., Feel like I haven't played in ages even if it's only been a few weeks. My serves are ok.. some quite good. my passes lousy the first hour but better after I'm warmed up. ΰ first.. Je suis contente de rιussir deux fois des rιceptions ΰ deux mains sur le cτtι. .

BED AT midnight

FRIDAY,  January 9th  2014
Get new contact lenses. more astigmatisme, but less myopia. feels good to have the right prescription.

NOON BUNS OF STEEL ~ GROUP FITNESS with Amιlie Martin
Main course :
3 blocks of 3 x 2 exercises : done with partner  one partner counts 15-20, the other does another exercise non-stop

DIET : 149 lbs down 3 lbs, I'm on track again, but heavy.

planned BED AT 10h30 PM

SATURDAY,  January 10th 2015
garage early

7h30 PM BALLROOM DANCE PRACTICE at HOME
1h00 mins Chacha, Triple-Swing, Rumba, Tango

BED AT 10h45 PM

SUNDAY,  January 11th 2014
finish copying my 1975 Swampy Bay River Logs.. to celebrate it's 40th anniversary. I still want to add commetaries.

3h30 PM Zumba  EXHILERATE ~ HOME FITNESS DVD
52 mins  just to move it, move it.

We watch youtube  :  Boris Cyrulnik.. uses the term "constellation affective"  that I like.
"les βme blessιes" sur Point de vue tv7. et ailleurs  "La mιmoire traumatique"

5h40 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ Difficult, but I really appreciate that Gaby decided to start stretching again and got me back into it. I have to adapt some exercises because of my lower back and right knee. Use foam roller for some exercises instead.

#07 Stretch

1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths

 18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch

BED AT 10h30 PM

MONDAY,  January 12th  2014

4h36 BUNS OF STEEL ~ GROUP FITNESS with Amιlie Martin
 Good

5h37 CARDIO MILITAIRE ~ GROUP FITNESS with Amιlie Martin
 I make it alive for the first time in a long time. 3 blocks of 6 time 30secs/45secs/60 secs/90 secs..

DIET : make a graph for my weight loss.. again :/

BED AT 10h30 PM

TUESDAY, January 13th 2015
Dentist appointement, all good.

planned 7h30 PM Elite  Mag  Elastogel  Home Trainer
 NOPE : Very disappointed that my knee hurts too much to Spin. I took two Advils. but my knee bends too much on the bike. right knee hurts in stairs..I think that since my contacts won't cost too much and I don't have to go back to the dentist's I'm thinking of buying the Voltaren 5% that the doctor perscribed for my knee.

DIET : at least this is going well

BED AT 11h30 PM

I think it's better that we stop planning doing Kathadin Knife Edge this summer.. My knee probably won't be good for it.

THURSDAY,  January 15th  2015

7h00 PM VOLLEYBALL with Gabriel at EURΙKA school : 14  players, then 10, I feel stiff and don't play well.  My water bottle still had some water in it and I shouldn't have drank any.. stopped at half.. but felt sick to my stomach later anyways.. hope I'll be all right tomorrow.

Tell Gaby about not doing Kathadin this summer, and he has no trouble putting it off.. there are plenty of other mountains we can do :) Luv you Gaby!. .

BED AT 11h30

FRIDAY,  January 16th  2014
VERY BAD KNEE PAIN even with Voltaren 5% and Tylιnols

so no gym.

what will happen to me?

READING - sounds like some of what MT told me about wearing down the meniscus cycling.

Knee Conditions and Treatments
Treatment

Meniscal tears occur in all age groups. Care of meniscal tears is dependent not only on the age of the patient, but also the size, length, and quality of the tear. As an athlete ages, the meniscus becomes less vascular and therefore less able to heal and/or be repaired. For this reason, degenerative meniscal tears usually occur in individuals aged 35 and over and they are commonly treated by surg

ical excision of the tear.

Non-operative
Many meniscal tears are small and will not become symptomatic. Tears that are big enough to cause symptoms can be treated non-operatively especially in older individuals. A course of activity modification followed by therapy and a gradual return to sports is successful in approximately 50 percent of these individuals. The tear itself does not heal but rather is ‘ground-down’ to a point where it is no longer symptomatic. When this does occur, a patient feels better within three weeks and is able to return to normal activities by six weeks.

N.B.: This form of treatment is not recommended in young, healthy individuals as this age group has a greater potential to worsen their tear by walking or playing on it. Further, younger individuals can often have their tear repaired surgically. This possibility decreases the longer surgical intervention is delayed.

DIET : 148 lbs down 1 lb, not much, but my knee worries me more :/

planned BED AT 10h30 PM

lunch & PM with Manou +2 in Montrιal

SUNDAY,   January 18th 2015   
 My lower back left side hurts a little

11h00 AM PRECOR AMT Openstrider
60 mins  / AveHR  145  87% / MaxHR  159  95%  / 546 cals / 30 % fat / 58 mins InZone (75%+)
Steady with some intervals My lower back left side hurts alot near the end and after. Ice it at home.

 

planned 7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel ..

   
 BED AT 10h030  PM

 My lower back left side hurts alot / Robaxacet all day, don't go to work. I think it's from when D banged into me taking my ball and I had to do a side-back roll since I completely fell to the ground. Everyone said I did a good roll and I didn't feel much until I worked out maybe 20 mins too much on Sunday.

Miss  work again and have a really terrible moring. My lower back hurts so much. but my right knee is getting bettr..

WEDNESDAY,  January 21st  2015

7h30 - 9h30 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel:
we're 17, the team I'm on wins all but 1 game LOL.. my serves are good.

BED AT 11h30

THURSDAY,  January 22th  2015

NO PM VOLLEYBALL with Gabriel at EURΙKA school : Decided yesterday morning that I'd not go to rest my back..

Make plans for my dream shower.. .

BED AT 11h30

Supper at Manou's with Gaby and Marie-Lθne. Get a volleyball, a car GPS and porcelain wood tiles for my birthday . MLB and I have backackes. We all watch first 3 episodes of TBBT. nice evening.

SUNDAY, January 25th 2015

11h30  AM P90X+  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 01+ Interval X
but change alot of the exercises to my Spartacus Steps / TRX or stationary cycling. .

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

Water break 

Repeat 15 to 1!

cool-down & stretch

4h15 PM BALLROOM PRIVATE LESSON  at Studio de danse Harmonie ~ Louise Harrison
60 mins with Gabriel — Foxtrot and some Quickstep

 

BED AT 9h30 PM  back ache :/

MONDAY,  January 26th  2014
Daniela had her 4 months post chimio therapy scan a week ago. Results today : "TOUT EST BEAU" (all is well.)

19h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 With Gabriel
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 and a yoga mat,  TRX for push-ups and Dips. Add to that water, a headband, a towel  Also my cell phone to time the 2 mins pause between repeating the sets.

I Have P90X+ Intervals on TV to encourage us. change jumps squats to step-up, high knee/ step down back lunge and change corners to side kicks. just to mix up things.
 

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L/R
2 Traverses
3 Power Squats
4 Dips (from stools)
5 Skaters
6 Push-ups (TRX)
7 Pneus rapides
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

Aches & Pains :  feeling heavy

 

BED AT 11h30 PM

WEDNESDAY,  January 28th  2015

7h30 to 9h30 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel: (banner picture)
we're 17 I'm on the team of 5. with Gaby, Patrick,, Nadia, and Paul..and Lionel who backs into me and I fall.. hurt my right wrist but I think I'll be ok.  I brought my ball so we can warm up more but Annie says 1 ball is enough , I take another ball to warm up against the wall, and after with Gaby and other. I need it. we play all evening with my ball :)

Aches & Pains : my back hurts quite a bit :/

BED AT 11h30

THURSDAY,  January 29th  2015

 PM Tests at Honorι Mercier Hospital
1) Echographie pelvienne : suivi de l'opιration de l'annιe passιe ( will see Dre Arpin on February 3rd)
2) IRM and X-Ray for my right knee ( Dr Ladouceur should get my results in about 3 weeks)

7h00 PM VOLLEYBALL with Gabriel at EURΙKA school : Use my new TOMTOM VIA 1505M WTE car GPS and it works very well, thanks Gaby & Manou for the present. / We're just 12 tonight,  I am able to use two hands on side shots more regularly.

Aches & Pains :   My knee hurts, I think more than usual.. maybe because I had to extend it completely during the Xray . It bugs me alot that I can't squat low :/

BED AT 11h30

SATURDAY, January 31st 2013

2h30 PM HOMEFITNESS - STEPS WORKOUT ~   8 rounds of TABATAs
 ~ 40 mins / AveHR  125 75% / MaxHR  160  96%  / 446 cals / 40 % fat / 32 mins InZone (75%+) 
With Gaby. I do exercises 1 and 5 on 2 risers and the rest on 3 risers (10") .. 2 mins between exercises

Each exercise done 8 x 20 secs /10 secs rest
1 Touch step  
2 Burpees
3 Step-up  / bicep curls DB10s then 8s
4 Squat and  shoulders / DB3s
5 Pneus rapides
6 Triceps  / DB8s then 5s
7 High-knee on steps / touch floor
8 1 foot on steps , squat  / abduction latιrale

Really have to get back on track for my diet :/ Gaby says he's been back on a diet for one week and already feels better.

planned BED AT 10h30

MONDAY,  February 2nd  2014

6h30 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 With Gabriel
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 and a yoga mat,  TRX for push-ups and DB8s for Dips. Add to that water, a headband, a towel  Also my cell phone to time the 2 mins pause between repeating the sets.

Change some of the exercises, but just for fun, nothing is easier. ie #1 touch steps ,

 

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L/R
2 Traverses
3 Power Squats
4 Triceps lying down (DB8s)
5 Skaters
6 Push-ups (TRX)
7 Pneus rapides
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

7h30 PM   P90X  ~ HOME FITNESS with Tony Horton — OFF PROGRAM   # 06 Kenpo X
  Just me, with my music and Kenpo voice./ feeling good, but don't do #25 because my back is starting to hurt. even though I took two Robax Platines before starting Spartacus.

#06 Kenpo X
saunders stretch cycle

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 :  Slept very badly yesterday because of my back.  don't do #25 because my back is starting to hurt. even though I took two Robax Platines before starting Spartacus./ I hope I'll be ok  // update : slept well and feeling good.

BED AT 10h30 PM

TUESDAY,  February 3rd  2015
Dre Marie-Hιlθne Arpin : tout va bien but biopsie just to be on the safe side.

7h20 PM Elite  Mag  Elastogel  Home Trainer
40 mins : steady spinning with Sony Wireless Over-Ear Headphones  watching StarGate

Aches & Pains : ok

planned BED AT 101h30

WEDNESDAY, February 4th  2015

7h30 to 9h30 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel
we're 13 I'm on the team of 7. with Gaby, Nancy, Annie, 2 guys who laugh/talk alot and ?  I brought my ball and we warm-up in smaller group. my back hurts and on first attack I hurt my right wrist again (from falling last week) ..I'm ordinary

BED AT 11h30

THURSDAY,  February 5th  2015
Order P90X3, need it.

7h00 PM VOLLEYBALL with Gabriel at EURΙKA school : We're just 11 and some leave early and others want to stop at 9h30, so that's when it ends. I feel better than yesterday, but my legs near my knees on both of my legs are stiff. at home I realize that it might be because of my cycling on Tuesday.

Aches & Pains :   

BED AT 11h30

FRIDAY,  February 6th  2015

4h30 PM OFF-Program INSANITY  : Pure Cardio  ~ HOME FITNESS with Shaun-T
VERY difficult, but I need it. My back and knee do surprisingly well!.

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 (burpies) 
  - push up jacks (legs go wide when you go down, come together as you rise)
60 secs ** break

cool down 5:30 mins

Diet  

planned  BED AT 10h30 PM

SUNDAY, February 8th 2015

4h15 PM BALLROOM PRIVATE LESSON  at Studio de danse Harmonie ~ Louise Harrison
60 mins with Gabriel —Quickstep & Tango (I fall backwards in Quickstep when I put my right heel into my left shoe on the first step after a back lock.    )

BED AT 9h30 PM 

hurt very much my right shoulder (back) as I just go to the floor to sprawl, checking out the exercises in P90x3.

Gaby & Manou at Centre Bell for hockey with CSVDC

WEDNESDAY, February 11th  2015

7h30 to 9h30 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel
we're 14 for a while but play alot and I feel good

BED AT 11h30

THURSDAY,  February 12th  2015

7h00 PM VOLLEYBALL with Gabriel at EURΙKA school : We're 13 but some leave early. It's fun and I feel good. Gaby, me, JF, Anne, Nathalie, Philip, Sylvain, Geneviθve, Andrι, JC, his younger brother Raphael, who plays in a league and  is getting real good, Michθle, Elise who brings Sugar Pie for my belated birthday./ Twice I almost get down in a real low position and serve sideways without really thinking about it...

Aches & Pains :   Gaby needs some major root canal work done and is on antibiotics, thanks Gaby for still coming to volleyball.

BED AT 11h30

  Previous Fitness Log
  Next Fitness Log 
  Index