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FRIDAY,  February 13th  2015

7h00 PM First day of Program P90X3 : Total Synergistics  ~ 30 mins HOME FITNESS with Tony Horton
Difficult, but I'm just starting. Gabriel Joins-in as well and likes it.

Total Synergistics "A full body resistance workout featuring compound movements, which utilize multiple muscle groups in every exercise. With compound movements, the increased force to the body stimulates the body’s natural ability to produce preformance-enhancing hormones, such as testosterone. These hormonal cascades, as they’re called, trigger powerful metabolic changes and are one of the fastest ways to change your body composition."

P90X3 #1a    Total Synergistics
1. Push-up / Side Arm Balance
2. Crescent Chair  
3. Pull Knee Pull
4.  Flip Flop Crunch  in side plank
5.  Crawly Plyo Push-Ups
6.  Relevé-Plié, Weighted
7.  Chin-Up Circle Crunch
8.  Boat Plow ( 10 reps )
9.  Balance Arch Press ( 10 reps )
10. 3 Hop Press ( 10 reps )
11. Glamour Hammer
12. Branon Boat
13. Flying Warrior
14. Squat Rockers
15. Side Rise Punch
16. Warrior Squat Moon

   

7h30 PM MY-DOUBLES Program P90X3 : CVX  ~ 30 mins HOME FITNESS with Tony Horton
30 mins is too short and I have the time, so I add this one

CVX "Not your mothers cardio workout, CVX combines resistance with intervals in order to increase the impact across every energy system. You’ll stress everything from power and anerobic endurance to aerobic endurance. You’ll also strengthen your core. CVX provides a full-body burn."

P90X3    #1b    CVX
1.  Press Jacks
2.  Atlas Twist
3.  March & Reach
         Repeat 1-2-3
4.  Traveling Tire Twist
5.  Frog Squat Reach
6.  Arc Press Lunge
         Repeat 4-5-6
7.  Hop Overs
8.  Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11. Crescent Chair
12. Globe Squatters

NOTE "Afterthought" on FEB 14 th : Decide not to wait until Monday to start the Program, so this was Day 1. I'm thinking that on days  when I feel good I'll do 2 workouts. The one planned in the Classic Program and the other one on the same DVD.

DIET : I was good all week, but didn't loose an ounce.  

BED AT 10h30 PM

SATURDAY,  February 14th  2015
Valentine's Day with my love. I get a wonderful Love Poem by him and more.

2h30 PM Day 2 of Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, Much more cardio than I thought it would be but like it. I don't use tapes on the floor but go around Steps Raisers for
#8. 8 Sprint 3 (figure 8s)  and #6 Ring around the Posey and use the Speed  Ladder for #12.Tap that Line .:  just cause I have it.
NOTE FEB 14 th  (Today): Decide not to wait until Monday to start the Program, so Yesterday was Day 1. I'm thinking that on days  when I feel good I'll do 2 workouts. The one planned in the Classic Program and the other one on the same DVD.

 Agility X "A full body workout requires floor targets to dictate movements, Agility X uses both aerobic and anaerobic energy, focusing on precision, power, flexibility, balance, and strength. As opposed to traditional cardio workouts, these targeted movements force explosion, deceleration, and proprioceptive adaptations, the sum result being an increased ability to move effortlessly for extended periods of time."

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups

3h00 PM MY-DOUBLES Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
Lots of balance mouves that I hate but that I really need. I may never get good at them, but at least I'll be better than if I didn't practice at all.

Triometrics "Old-School plyometrics is jump training. Welcome to Triometrics, X3’s state-of-the-art take on a plyo workout that goes far beyon d simple jump training. “Plyometrix” here means explosive. It’s a highly effective means of training muscular efficiency or power. The downside of this training is the time factor. The more explosive force that’s created, the more downtime you need. Triometrics’ proprietary formula utilizes three different levels for every exercise, each targeting a different physiological response while minimizing the downtime needed between movements. The result is a workout that increases speed and power in a fraction on the time you’re used to training."

P90X3 #2b    Triometrics
1. Calf Raise Squats
2. The Duper Skater
3. Frog Jumps
4. Warrior 3 Squats
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat
10. Slater Squat
11. Duper 2
12. Jack Squats
13. Hell's Chair
14. Kablam

 

 

planned  BED AT 10h30 PM

SUNDAY,  February 15th 2015

Was going to do My Doubles after the Yoga.. but maybe doing it in this order will be better for today.
1h10
PM MY-DOUBLES Program P90X3 : Pilates  ~ 30 mins HOME FITNESS with Tony Horton
I don't think I would have made it AFTER Yoga, and I definately couldn't have done an hour at this intensity.. My right knee still hurt on right planks.

Pilates "A century ago, Joseph Pilates founded a style of training he coined Contrology. By understanding the importance of controlling the body through its core while centering on breathing and balance, he revolutionized how we can strengthen the foundation upon which our bodies can better function and endure the effects of aging. P90X3 takes Contrology into the millennia by combining Pilate’s fundamentals with modern science, resulting in a workout that builds core strength and muscle elasticity, stabilizes the joints, ans creates a solid human platform to perform the activity we call life."
 

P90X3 #3a          Pilates
1. Hundreds
2. Single Leg Stretch 
3. Double Leg Stretch 
4. Peter's Bridge
5. Teaser
6. V rocker 
7. Bridge Lifts 
8. Scissor Ball
9. Bicycle
10. Hip circles
11. Floating Cobra
12. The Swimmer - The Flutter - The Bad Attitude
13. Saw
14. Alphabet Soup
15. Scissor Side plank
16. Sphinx Flag
17. Clam Killer
18. T's T
19. Scissor Roller
20 Pretzel

2h30 PM Day 3 of Program P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel. Haven't done Yoga in a real long time.

X3 Yoga "X3 Yoga compresses thousands of years of teaching into 30 intense minutes, improving your musculoskeletal flexibility, balance, stamina, body awareness, and core strength. This flow-style practice, taking elements from Ashtanga, Hatha, and others, is perfect for filing the gaps in your fitness that other workouts cannot address."

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3 
13. Half Moon 
14. Twisted Moon
15. Standing Splits
16. Crescent Pose
17.  Wide legs: Forward Fold, Bind Toes
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind
22. Teds Chair
23. Crow    
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

8h00 PM BALLROOM DANCE PRACTICE at HOME
1h00 mins Quickstep,

BED AT 10h45 PM

MONDAY,  February 16th  2015

6h30 PM Day 4 of Program P90X3 :The Challenge  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, We are both quite discouraged but this is just the beginning. Paper log our numbers on the Workout sheets

The Challenge "What could be better than stacking push-ups and pull-ups?  These two upper-body icons earned their distinction for a reason: effectiveness. Int The Challenge you'll use them in various ways, some that you've probably never seen, to strengthen every muscle in the upper body in synergistic harmony. The result is not only increased muscle size and strength, but stabilization and functionality."

P90X3 #4b    The Challenge
1. Wide Pull-up
2. Standard Pushup
3. Wide Pull-up
4. Standard Pushup
5. Chin-Up
6. Military Push-Up
7. Chin-Up
8. Military Push-Up
9. Close Grip Pull-Up
10. Wide Push-Up
11. Close Grip Pull-Up
12. Wide Push-Up
13. Vaulter Pull-Up –Right Hand Forward
14. Staggered Push-Up –Right Hand Forward
15.  Vaulter Pull-Up –Left Hand Forward
16. Staggered Push-Up –Right Hand Forward
17. Burnout - 1 Pull-Up / 3 Push-Ups

 

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —  MY-DOUBLES Program  # 02 Plyometrics
54 mins+  

P90X    #02     Plyometrics
warm up & stretch

1- Jump Squat 30 sec
2- Run-stance Squat
30 sec
3- Airborne Heisman
30 sec
4- Swing Kick
60 sec

repeat 1-2-3-4

water break 30 sec

5- Squat Reach Jump
30 sec
6- Run-Stance Squat Switch Pick-Up
30 sec
7- Double airborne Heisman
30 sec
8- Circle Run
30 sec each direction

repeat 5-6-7-8

water break 30 sec

9- Jump Knee Tuck
30 sec
10- Mary Katherine Lunges
30 sec
11- Leapfrog Squat
30 sec
12- Twist Combo
60 sec

repeat 9-10-11-12

water break 30 sec

13- Rock Star Hop
15 sec each side
14- Gap Jump
30 sec
15- Squat Jack
30 sec
16- Military March
60 sec

repeat 13-14-15-16

water break 30 sec

17- Run Squat 180 Jump Switch
30 sec
18- Lateral Leapfrog Squat
30 sec
19- Monster Truck Tire
30 sec
20- Hot Foot
30 sec each foot

repeat 17-18-19-20

water break 30 sec

21- Pitch & Catch
30 sec each side
22- Jump Shot
30 sec each side
23- Football Hero
60 sec

cool down & stretch

planned BED AT 10h45 PM

TUESDAY,  February 17th  2015

6h30 PM Day 5 of Program P90X3 : #1b  CVX  ~ 30 mins HOME FITNESS with Tony Horton
Same as last Friday but with Gabriel this time. I use mostly DB5

P90X3    #1b    CVX
1.  Press Jacks
2.  Atlas Twist
3. March & Reach
         Repeat 1-2-3
4. Traveling Tire Twist
5. Frog Squat Reach
6. Arc Press Lunge
         Repeat 4-5-6
7. Hop Overs
8. Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11.  Crescent Chair
12. Globe Squatters

7h00 PM MY-DOUBLES Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
I'm surprised how well the Sprawls go but it will be more fun when I know the sequences a little better. I wear my volleyball shoes and it helps for the side moves, I feel more secure. / Joke about MéMéX (granyX in french) for MMX, Gaby says "J'aime ma MéMéX" :)

MMX "This is a Mixed Martial Arts routine where submission is not an option. Combining karate, kenpo, jiu-jitsu, judo, and tae kwon do, this martial arts-based cardio workout does a lot more than increase your heart rate. In MMX you’ll burn fat by taxing your upper-body strength, core power, leg endurance, and flexibility. Plus, you’ll learn a new way to let your aggression out!"

P90X3 #5a           MMX
30 secs rest between rounds.

Round One   **Change Lead at 30 seconds

1. High and Low Jab/Cross
2. Hook/Uppercut/Front Knee
3. Triple Jab/ Cross/ Back Knee
4. Hook Elbow/Down Elbow

Round Two   **Change Lead at 30 seconds

1. Jab/Over The top Elbow/ Crescent Kick
2. Superman Punch/4-Punch Scramble/Sprawl
3. Lead Uppercut/Hook Elbow/ Snap Kick
4. Sprawl/Power Knees/ Hook and Upper Elbow

Round Three   **Change Lead at 30 seconds

1. Upper Back elbow/Hook Elbow/ Back Kick
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl
3. Push Kick/ Snap Kick
4. Hook/Uppercut/Hook/ Uppercut/Sprawl

Round Four   **Change Lead at 30 seconds

1. Frt Leg Check/Frt Snap Kick/ Superman Punch
2. Jab/Cross/Sprawl/Scramble
3.Jab/Cross/Hook Elbow/ Over the Top Elbow
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut
5, Burnout (Punch and Sprawl)

 

BED AT 10h30 PM

WEDNESDAY, February 18th  2015

6h00 PM Day 6 of Program P90X3 : The Warrior  ~ 30 mins HOME FITNESS with Tony Horton
Yup, that was good, and fun. Do most of the Push-Ups on my knees to go deep, and feel tired from my doubles in the Rolleer Boat, but It's all right.

The Warrior "The Warrior is a total-body workout, free of equipment, based on Tony’s 10+ years of working with the U.S. Armed Forces. You’ll circuit upper-and lower body resistance with core and cardio work, essentially touching on every area of fitness in one workout-and it’s all been honed into an uber-intense 30 minute blast. When you need a one size-fits all workout that can be done anytime, anywhere, this is your drill."

P90X3 #5b     The Warrior
1. Plank Sphinx Push-Ups
2. Speed Skater
3. Down Dog Crunches
4. Side Lunge Jump Shot
              30 secs rest
5.  Elevator Push Ups - on knees to go lower
6. Double Uppercut
7. Roller Boat
8. One Leg Jump Squats
              30 secs rest
9. Thumbs Up Push Up
10. Elbow Over The Top
11. Fifer Scissor Twist
12. Warrior Squat Lunges
              30 secs rest
13. Super Burpee - regular with push-ups
14. Think Drills
15. abrinome
16. Spiderman Squats
              30 secs rest
17. Burnouts (alternate 4 upper cuts and 1 sprawl)

7h30 to 9h30 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel
This will be part of my Doubles program.   We're 14 and it's a bizarre evening when lots of good players miss easy shots, it's almost funny, after some leave and we're 12 we play a little better.

planned BED AT 11h30

THURSDAY,  February 19th  2015

6h00 PM Day 6  of Program P90X3 :  Dynamix  ~ 30 mins HOME FITNESS with Tony Horton
This is really a treat .. stretching and moving.. Just what the doctor ordered aht the end of a week of excellent programs.

Dynamix "If you can’t move right, you can’t play right. Dynamix focuses on using your muscles, connective tissue, and joint function in symbolic actions to actively increase range of motion, flexibility, and stabilization. When worked in harmony, these systems are your keys to free and easy movement."

P90X3 #6b     Dynamix
1. Leg Lift
2. Adductor Lift 
3. Horse Step
4. Forearm Plank
5. Glute Lift R, then L
6 Scorpion
7. Shoulder Stretch
8. Ham-Hip rocker
9. Groiners
10. Pigeon 
11. Lunge Push-ups
12 Polka Stretch 
13. Hip Circles
14. Polka Plus
15. Double Knee Pulls
16. Front to Back Lunges
17. Double Quad Stretch
18. Glide Lunge
19. Tin Man Zombie
20. Gulte Rocker
21. Double Knee Pull
22. Double Pigeon Pull
23. Spinal twist
24. Fifer Scissor Stretch
25. Marching Bridge
26. Farrthing Stretch
27. Side Banana, R
28. Superman
29. Side Banana, L

 

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : We're 14 then 10 then 8. ok, but I don't feel well all evening. stomach trouble, maybe too much cabbage for supper.

BED AT 11h30

FRIDAY,  February 20th  2015

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
55 mins  / AveHR  124  74% / MaxHR  155  93%  / 317 cals / 40 % fat / 31 mins InZone (75%+)
Feels good to be back with the Gym crowd. and do the whole classe with no back, shoulder or knee pain. ( Thank-you Amélie for giving me the list of exercises on Facebook, I really couldn't remember them! ) Samantha is there and do is YvesB. Talk with OB who has the same sports doctor as me (Sylvain Ladouceur)  OB invites me back to Synergie and I might try to get my  3 missed classes at the end of P90X3.

 

Tabatas  each exercise : 8 x 20 secs/ 10 secs rest
1. Fente latérale avec le Glider et élévation latérale de l'épaule opposé / 4x ch côté
2. Squat sumo avec Arnold Press 4x et sumo sauté 4x
3. Mountain climbers au sol 4x et Burpees 4x
4. Une fente arrière ( du step ) avec 3 flexions des coudes avant de remonter / 4x ch côté
5. 3 mini squats avec DBs aux épaules et  3 extensions des coudes derrière la tête 4x et squat avec triceps 4x
6. à 4 pattes au sol, abduction de la hanche sur le cote et amenant le talon a la fesse  / 4x ch côté
7. Ischios jambiers a 1 jambe, le pied sur le.step. / 4x ch côté
8. pneus rapides

5h00 PM Week 2 of Program P90X3 : Total Synergistics  ~ 30 mins  HOME FITNESS with Tony Horton
Getting to know the exercises, but not easy at all.

P90X3 #1a    Total Synergistics
1. Push-up / Side Arm Balance
2. Crescent Chair  
3. Pull Knee Pull
4.  Flip Flop Crunch in side plank
5.  Crawly Plyo Push-Ups
6.  Relevé-Plié, Weighted
7.  Chin-Up Circle Crunch on TRX
8.  Boat Plow ( 10 reps )
9.   Balance Arch Press ( 10 reps )
10.  3 Hop Press ( 10 reps )
11. Glamour Hammer
12. Branon Boat
13. Flying Warrior
14. Squat Rockers
15. Side Rise Punch
16. Warrior Squat Moon very difficult

DIET : Week 2 : 146 lbs Well, actually it's more like 146,5 But I'll round it down to encourage myself 'cause I followed my plann to 98 %.

BED AT 12h30 AM Manou comes to visit at 8h00 PM

SATURDAY,  February 21st  2015

2h00 PM BALLROOM DANCE PRACTICE at HOME
15 mins
Quickstep, during comercials watching 1978 movie GREASE

PLANNING P90X3 Changed The Challenge WO from Monday to Saturday so that Gaby's DOMS aren't so bad when he plays Volleyball. on Tuesday and Wednesday. I'll Still do the Agility but include it in my Doubles, and plan on going back to the gym for Fess de Fer and Cardio Militaire with Amélie on Mondays.

3h45 PM MY-DOUBLES  Program P90X3 : Agility X  ~ 30 mins  HOME FITNESS with Tony Horton
I think that I'm feeling that on Thursday not only did I choose to do Dynamix instead of "Rest" but I also played Volleyball. Or maybe it's just that I stayed up later than usual last night.

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups

8h15 PM Week 2 of Program P90X3 :The Challenge  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, Goes well but still way off of number of push-ups I could do a year ago. crazy how fast I loose it if I don't use it. I do 3-3s in the Burnout cause with the Band I need to do more.

P90X3 #4b    The Challenge
1. Wide Pull-up
2. Standard Pushup
3. Wide Pull-up
4. Standard Pushup
5. Chin-Up
6. Military Push-Up
7. Chin-Up
8. Military Push-Up
9. Close Grip Pull-Up
10. Wide Push-Up
11. Close Grip Pull-Up
12. Wide Push-Up
13. Vaulter Pull-Up –Right Hand Forward
14. Staggered Push-Up –Right Hand Forward
15.  Vaulter Pull-Up –Left Hand Forward
16. Staggered Push-Up –Right Hand Forward
17. Burnout - 1 Pull-Up / 3 Push-Ups

 BED AT 10h30 PM

SUNDAY,  February 22nd 2015

4h15 PM BALLROOM PRIVATE LESSON  at Studio de danse Harmonie ~ Louise Harrison
60 mins with Gabriel —
Quickstep : Fishtail and one I'll call "4 flicks and KBC"


7h00
PM MY-DOUBLES Program P90X3 : Pilates  ~ 30 mins HOME FITNESS with Tony Horton
I'm still having trouble with my side plancks because of my knee but also because if I'm barefoot I slide on my yoga mat. Maybe I should clean it, it might be dusty ..

P90X3 #3a          Pilates
1. Hundreds
2. Single Leg Stretch 
3. Double Leg Stretch 
4. Peter's Bridge
5. Teaser
6. V rocker 
7. Bridge Lifts 
8. Scissor Ball
9. Bicycle
10. Hip circles
11. Floating Cobra
12. The Swimmer - The Flutter - The Bad Attitude
13. Saw
14. Alphabet Soup
15. Scissor Side plank
16. Sphinx Flag
17. Clam Killer
18. T's T
19. Scissor Roller
20 Pretzel

8h30 PM Week 2 of Program P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel. Goes OK but very difficult for me.

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3 
13. Half Moon 
14. Twisted Moon
15. Standing Splits
16. Crescent Pose
17.  Wide legs: Forward Fold, Bind Toes
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind
22. Teds Chair
23. Crow    
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

BED AT 10h45 PM

MONDAY,  February 23rd 2015

4h37 BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin   Nathalie Archambault
53 mins  / AveHR  119  71% / MaxHR  149  89%  / 281 cals / 45 % fat / 24 mins InZone (75%+)
I didn't know Amélie was absent but it's ok.. softer start. Since I haven't been coming to the gym lately.

5h45 CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin  Nathalie Archambault
44 mins  / AveHR  130  78% / MaxHR  157  94%  / 273 cals / 40 % fat / 28 mins InZone (75%+)
4 blocks of 2 exercises 2 times each at 45 secs/ 15 rest then one block of all exercises 30 secs no stop  

Aches & Pains  knee, back shoulder and wrist all "OK"

planned BED AT 10h30 PM Tired

TUESDAY,  February 24th 2015

5h30 PM Week 2 of Program P90X3 : #1b  CVX  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel who has volleyball league tonight. at 7h20 !  Up my DB to 8 except for sholders at DB5

P90X3    #1b    CVX
1.  Press Jacks
2.  Atlas Twist
3. March & Reach — shoulder
         Repeat 1-2-3
4. Traveling Tire Twist
5. Frog Squat Reach
6. Arc Press Lunge  — shoulder
         Repeat 4-5-6
7. Hop Overs
8. Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11.  Crescent Chair
12. Globe Squatters

7h15 PM MY-DOUBLES Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
Not easy to stop for an hour and start again. It reminded me of fencing competitions I did ages ago between rounds.

P90X3 #5a           MMX
30 secs rest between rounds

Round One   **Change Lead at 30 seconds

1. High and Low Jab/Cross
2. Hook/Uppercut/Front Knee
3. Triple Jab/ Cross/ Back Knee
4. Hook Elbow/Down Elbow

Round Two   **Change Lead at 30 seconds

1. Jab/Over The top Elbow/ Crescent Kick
2. Superman Punch/4-Punch Scramble/Sprawl
3. Lead Uppercut/Hook Elbow/ Snap Kick
4. Sprawl/Power Knees/ Hook and Upper Elbow

Round Three   **Change Lead at 30 seconds

1. Upper Back elbow/Hook Elbow/ Back Kick
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl
3. Push Kick/ Snap Kick
4. Hook/Uppercut/Hook/ Uppercut/Sprawl

Round Four   **Change Lead at 30 seconds

1. Frt Leg Check/Frt Snap Kick/ Superman Punch
2. Jab/Cross/Sprawl/Scramble
3.Jab/Cross/Hook Elbow/ Over the Top Elbow
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut
5.Burnout ( Punch and Sprawl)

 

BED AT 10h30 PM

WEDNESDAY, February 25th  2015

 6h00 PM Week 2 of Program P90X3 : The Warrior  ~ 30 mins HOME FITNESS with Tony Horton
Yup, we did it.

P90X3 #5b     The Warrior
1. Plank Sphinx Push Ups
2. Speed Skater
3. Down Dog Crunches
4. Side Lunge Jump Shot
              30 secs rest
5.  Elevator Push Ups - on knees to go lower
6. Double Uppercut
7. Roller Boat
8. One Leg Jump Squats
              30 secs rest
9. Thumbs Up Push Up
10. Elbow Over The Top
11. Fifer Scissor Twist
12. Warrior Squat Lunges
              30 secs rest
13. Super Burpee - regular with push-ups
14. Think Drills
15. abrinome
16. Spiderman Squats
              30 secs rest
17. Burnouts (alternate 4 upper cuts and 1 sprawl)

7h30 to 9h30 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel
I'm tired but glad because for the first time since October I can bend my right knee to go way down. Not in action yet but it's a start.

BED AT 11h30

THURSDAY,  February 26th  2015
Too tired, come home from work at noon and sleep 2,5 hours..

4h00 PM Week 2 of Program P90X3 :  Dynamix  ~ 30 mins HOME FITNESS with Tony Horton
good

P90X3 #6b     Dynamix
1. Leg Lift
2. Adductor Lift 
3. Horse Step
4. Forearm Plank
5. Glute Lift R, then L
6 Scorpion
7. Shoulder Stretch
8. Ham-Hip rocker
9. Groiners
10. Pigeon 
11. Lunge Push-ups
12 Polka Stretch 
13. Hip Circles
14. Polka Plus
15. Double Knee Pulls
16. Front to Back Lunges
17. Double Quad Stretch
18. Glide Lunge
19. Tin Man Zombie
20. Gulte Rocker
21. Double Knee Pull
22. Double Pigeon Pull
23. Spinal twist
24. Fifer Scissor Stretch
25. Marching Bridge
26. Farrthing Stretch
27. Side Banana, R
28. Superman
29. Side Banana, L

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : We're 12, then 10. I'm tired and even wonder if I'm not starting a "muscular flue" (Grippe musculaire)

BED AT 12h30 AM

FRIDAY,  February 27th  2015

PLANNING P90X3 "Semaine de relâche"  (Spring Break) I want to take this next week  to try out the Work-outs before getting to do them in the actual program in the second block. : Incinerator, Eccentric Lower, Accel erator / Isometrics, Triometrics, Decelerator.

9h30 AM MY-DOUBLES+ "Semaine de relâche"  P90X3 : Incinerator ~ 30 mins
HOME FITNESS with Tony Horton

well..  This one is scary.
/ but ok, :  I do all the PUs on my knees and change the 10 reps to 12 reps. Mostly with DB 10s ( DB 5s for shoulders) and Black Elastic for Pull-ups and Chin-ups.

 Incinerator "This is one routine designed to burn you out. Exercise is one of the few times in life where failure is a goal. With Incinerator, it’s your ticket to results, as you’re forced to bring it until there’s nothing left to bring. In exercise terms, failure is important in defining your limits. If you never fail, you simply cannot achieve your potential. This push-and-pull-focused workout uses back to back movements engaging the same primary muscle groups. The first movement targets hypertrophy (muscle growth) and the last movement pushes you just past your limit. With Incinerator, failure is your only option."

P90X3 #4a     Incinerator
1. Renegade Row
2. Pull-Ups
3. Floor Flys
4. Push-ups
5. Rocket Launcher Row
6. Chin-ups
7. "A" Press
8. Military Push-Ups
9. Monkey Pump
10. Pike Press
11. Pterodactyl Flys
12 Flipper
13. Popeye Hammer Curls 
14. Kneeler Curls
15. Hail to the Chief
16. Skyfers
17. Arm and Hammer
18. Rocket Launcher Kickbacks

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
43+ mins  / AveHR  125  75% / MaxHR  152  91%  / 253 cals / 40 % fat / 26 mins InZone (75%+)
I like circuits. Main course
 

Round 1  / 90 secs / 10 secs rest
Gliding Fente latérale & abduction
DBs Squat Sumo dévelopé militaire
Steps Squat Sautés chaque côté du step
Floor mat Crunchs
Bossu rond Fente avant alternées
Round 2  / 90 secs / 10 secs rest
Gliding Fente arrière
DBs Sumo alterné de chaque côte avec biceps
Steps Pneus rapides / fentes
Floor mat 4 pattes , abduction hanche,
Bossu plat Burpees : mains sur Bossu, lever Bossu par dessus tête.
Round 3  / 90 secs / 10 secs rest
Gliding Sumo arrière
DBs Triceps avec squats / Triceps sans squats
Steps Genou repeat
Floor mat Ischio jambiers
Bossu rond 3 squats avec un pieds sur Bossu, traverse.

7h30 PM Week 3 of Program P90X3 : Total Synergistics  ~ 30 mins  HOME FITNESS with Tony Horton
With Gabriel, Worried a little before I start, but goes OK. Maybe I should have upped my weights but it was a very honest WO anyways. I really think 3 WOs a day, even if some are only 30 mins should reve up my metabolisme.

P90X3 #1a    Total Synergistics
1. Push-up / Side Arm Balance
2. Crescent Chair  
3. Pull Knee Pull
4.  Flip Flop Crunch in side plank
5.  Crawly Plyo Push-Ups
6.  Relevé-Plié, Weighted
7.  Chin-Up Circle Crunch on TRX
8.  Boat Plow ( 10 reps )
9.   Balance Arch Press ( 10 reps )
10.  3 Hop Press ( 10 reps )
11. Glamour Hammer
12. Branon Boat
13. Flying Warrior
14. Squat Rockers
15. Side Rise Punch
16. Warrior Squat Moon very difficult

DIET : Week 3 : 144 = -2 lbs.. good!

ACHES & PAINS : buy another month of Voltaren 5%, That's Diclofenac 5% cream  that the Pharmacy has it mix up for me. I don't know if it helped but since I might not be seeing the doctor before the end of March, I might as well try whatever I can.

BED AT 10h30 PM

SATURDAY,  February 28th  2015

10h30 AM MY-DOUBLES  Program P90X3 : Agility X  ~ 30 mins  HOME FITNESS with Tony Horton
I seem to often cut of the last 3-5 secs of one minute exercises.. I'll have to work on that. and No way can I do the last one "Plyo Line Push Ups"  but I need to do Push-ups, so a modification is good.

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups

1h15 PM MY-DOUBLES+ "Semaine de relâche" P90X3 : Eccentric Lower ~ 30 mins
HOME FITNESS with Tony Horton
I was actually looking forward to doing this, although I dont want hypertrophy at all, but I guess once in a while it's ok.. I decided to eat lunch before, cause I think it's better for the metabolism. not to do all the things at once. / This is one that's really good to paper log the weights, and try out the weights like I'm doing now. I wrote what weights I used, and what I think I should use next time.

Eccentric Lower "Referred to as, “negatives” in gym vernacular, your one-word synopsis for these workouts will probably be “pumped.” Time under tension is the key to creating the greatest hormonal releases to induce hypertrophy, or muscular growth. In these workouts you’ll slow down the eccentric (or negative) half of each movement until you’re begging for mercy. Concentric is when the muscle shortens, eccentric is when it lengthens. During each exercise you’ll focus on the later because it recruits more muscle cell motor units than the concentric half, resulting in the biggest testosterone bang for your time-under-tension buck."

P90X3 #8b     Eccentric Lower
1. Squats
2. Lunge
3. Sumo
4. Weighted Pistol
5. Side Kick
6. Front Kick
7. Albanian Squat
8. Adductor Lunge
9. Cross Reach
10. TT Pluss
11. Bridge Kicks
12. Hip Flexor Splits
13. Calf Dog

5h15 PM Week 3 of Program P90X3 :The Challenge  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, Upped alot of my Push-Ups. and found a good way to put my Step lengthwise so I can push my foot against it and not slip forwards during my Band Pull-ups and Band chin-ups. 

P90X3 #4b    The Challenge
1. Wide Pull-up
2. Standard Pushup
3. Wide Pull-up
4. Standard Pushup
5. Chin-Up
6. Military Push-Up
7. Chin-Up
8. Military Push-Up
9. Close Grip Pull-Up
10. Wide Push-Up
11. Close Grip Pull-Up
12. Wide Push-Up
13. Vaulter Pull-Up –Right Hand Forward
14. Staggered Push-Up –Right Hand Forward
15.  Vaulter Pull-Up –Left Hand Forward
16. Staggered Push-Up –Right Hand Forward
17. Burnout - 1 Pull-Up / 3 Push-Ups

8h05 PM BALLROOM DANCE PRACTICE at HOME
40 mins
Quickstep, Tipple chassé to the right, V-6, impetus, "spinning wookpecker" lol

planned  BED AT 10h30 PM

SUNDAY,  March 1st 2015

11h30 AM MY-DOUBLES Program P90X3 : Pilates  ~ 30 mins HOME FITNESS with Tony Horton
Very difficult, feel tired and worse than ever. ..I don't have DOMS from yesterday, but maybe that IS where my fatigue is from.

P90X3 #3a          Pilates
1. Hundreds
2. Single Leg Stretch 
3. Double Leg Stretch 
4. Peter's Bridge
5. Teaser
6. V rocker 
7. Bridge Lifts 
8. Scissor Ball
9. Bicycle
10. Hip circles
11. Floating Cobra
12. The Swimmer - The Flutter - The Bad Attitude
13. Saw
14. Alphabet Soup
15. Scissor Side plank
16. Sphinx Flag
17. Clam Killer
18. T's T
19. Scissor Roller
20 Pretzel

3h45 PM MY-DOUBLES+ "Semaine de relâche" P90X3 : Accelerator ~ 30 mins
HOME FITNESS with Tony Horton
2 hours later than planned but there was a power blackout so had to wait.  It was not as hard as Insanity, but just right for me, Except for the Donkey Kicks that are really extreme, and not just because they're at the end.

 Accelerator "By engaging both the aerobic pathways, Accelerator increases cardiovascular and muscular efficiency, resulting in more bang for your fat-burning buck. You achieve this by exercising at two different speeds, each targeting specific energy systems . This unique combination eliminates downtime associated with power-based workouts, while maximizing the consistency of traditional workouts."

P90X3 #7b     Accelerator
1. Speed Salutation
2. Twist and Pivot
3. Foot Pursuit
4. Get Up - Get Down
5. X Jacks
6. Balance Burpees
7. Salom Hops
8. Mountain Climbers
9. Spin Stops
10. Plank Walkers
11. Joel Jumps
12. Plank Circles
13. Road Runner
14. Double Trouble Climbers
15. Diamond Hops
16. Swimmer Planks
17. Speed Skater
18. Plank/Sphinx Combo
19. 3 Squat Hops 
20. Donkey Kicks

6h40 PM Week 3 of Program P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel. Real bad. See Aches & Pains below.

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3 
13. Half Moon 
14. Twisted Moon
15. Standing Splits
16. Crescent Pose
17.  Wide legs: Forward Fold, Bind Toes
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind
22. Teds Chair
23. Crow    
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

planned 8h00 PM BALLROOM DANCE PRACTICE at HOME
0 mins
During Commercials. / nope.

Aches & Pains  : My right biceps hurt event when I just raise my arm, infact they hurt even at rest. Modifie some of the moves to stretching and Ice my arm while doing the yoga ( velcro band holds a little but not well)  Take 2 Advils after my shower. Wonder if I should do Eccentric Uppers as I had planed for tomorrow. We'll see.

BED AT 10h45 PM / M+2 arrive at 9h00 PM

MONDAY,  March 2nd 2015
M+2 for 2 days
Spring Break " Semaine de relâche" - I'm taking the whole week off, I think for the first time.. Gaby will be off starting Wednesday.

11h00 AM MY-DOUBLES+ "Semaine de relâche" P90X3 : Eccentric Upper ~ 30 mins
HOME FITNESS with Tony Horton
Daniela is playing with Playmobiles near the TV but it doesn't keep me from doing a good WO. Paper-log my weights taht are from DB 15s to 5s  but I'm just doing this WO to try it ou before it's on the program so I use the Blue band, and all Push-Ups on my knees (also because I have Cardio Militaire later today.) But all in all went well, and I like Eccentrics :)

Eccentric Upper "Referred to as, “negatives” in gym vernacular, your one-word synopsis for these workouts will probably be “pumped.” Time under tension is the key to creating the greatest hormonal releases to induce hypertrophy, or muscular growth. In these workouts you’ll slow down the eccentric (or negative) half of each movement until you’re begging for mercy. Concentric is when the muscle shortens, eccentric is when it lengthens. During each exercise you’ll focus on the later because it recruits more muscle cell motor units than the concentric half, resulting in the biggest testosterone bang for your time-under-tension buck."

P90X3 #8a     Eccentric Upper
1. Standard Push-Ups
2. Standard Pull-Ups
3. Military Press
4. Military Push-Ups
5. Chin-Ups
6. Deep Swimmer's Press
7. Fly Push-Ups
8. V Pull-Ups
9. Upright Hammer Pull
10. Staggered Push-Ups
11. Rocket Launcher Row
12. Lateral/Anterior Raise
13. Plyo Push-Ups
14. Vaulter Pull-Ups
15. Pterodactyl Flys
16. Rocket Launcher Kickback
17. Flip Flop Combo
18. Tricep Skyfers
19. Kneeling Preacher Curl

4h35 BUNS OF STEEL AEROBICS~ GROUP FITNESS with Amélie Martin   Nathalie
47 mins  / AveHR  138  83% / MaxHR  156  93%  / 326 cals / 35 % fat /
44 mins InZone (75%+)
Amélie is absent again, caught in traffic. We do classic aerobics

5h45 CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin's program from last Friday Synergie room
44 mins  / Forget to start my HR monitor / Amélie is absent again, I'm with another girl (have to get her name) who wants to do a Cardio Militaire. we do 4 blocks of 5 exercises 90 secs/ 15 rest with just enough time between blocks to see what exercise we do.

Aches & Pains  : OK!

BED AT 10h30 PM Tired

TUESDAY,  March 3rd 2015

10h30 AM MY-DOUBLES+ "Semaine de relâche" P90X3 : Isometrix ~ 30 mins
HOME FITNESS with Tony Horton, Bound Dog Leg Lift is the hardest, I have to put my hand on the floor instead of my ankle in order to lift my other leg. / Daniela is playing beside me so I just put the Cues, no comments, no music. but it's just 30 mins, so it's ok.

Isometrix "A strong foundation is essential for overall fitness, so Isometrix combines isometric contraction with instability to make your core rock solid. Isometric contractions occur when the muscle neither shortens nor lengthens and the joint angle does not change, building the static strength. Adding instability to the mix requires your body to fire its stabilizing muscles. When training these two simultaneously, you create an unshakable platform to work off, heightening the affects of movement training that you’ll target in other workouts."

P90X3 #6a     Isometrix
1. Plank, L Arm Reach
2. Standing L Leg Ext
3. Plank, R Arm Reach
4. Standing R Leg Ext
5. Plank R Arm, L Leg Lift
6. Chair with L Leg Ext
7. Plank L Arm, R Leg Lift
8. Chair wiht R Leg Ext
9. Forearm Side Balance,  R 
10. Royal Dancer R
11. Forearm Side Balance, L
12 Royal Dancer L
13. One Arm Sphinx, R
14. Tree Pose, R
15. One Arm Sphinx, L
16. Tree Pose, L
17. Side Arm Balance R
18. Warrior 3, R
19. Side Arm Balance L
20. Warrior 3, L
 21. Bound Dog R Hand
 22. Inner Balance, R
23. Bound Dog L Hand
24. Inner Balance, L
  25. Bound Dog Leg Lift R
26. Moon Dog, R
27. Bound Dog Leg Lift L
28. Moon Dog L

5h30 PM Week 3 of Program P90X3 : #1b  CVX  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel who has volleyball league tonight. at 8h45 !  Need to wear running shoes that are less slippery next time

P90X3    #1b    CVX
1.  Press Jacks
2.  Atlas Twist
3. March & Reach — shoulder
         Repeat 1-2-3
4. Traveling Tire Twist
5. Frog Squat Reach
6. Arc Press Lunge  — shoulder
         Repeat 4-5-6
7. Hop Overs
8. Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11.  Crescent Chair
12. Globe Squatters
          Repeat 10-11-12 as a Brunout

8h30 PM MY-DOUBLES Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
Not bad, but my left shoulder hurts in "Over the top Elbow"

P90X3 #5a           MMX
30 secs rest between rounds

Round One   **Change Lead at 30 seconds

1. High and Low Jab/Cross
2. Hook/Uppercut/Front Knee
3. Triple Jab/ Cross/ Back Knee
4. Hook Elbow/Down Elbow

Round Two   **Change Lead at 30 seconds

1. Jab/Over The top Elbow/ Crescent Kick
2. Superman Punch/4-Punch Scramble/Sprawl
3. Lead Uppercut/Hook Elbow/ Snap Kick
4. Sprawl/Power Knees/ Hook and Upper Elbow

Round Three   **Change Lead at 30 seconds

1. Upper Back elbow/Hook Elbow/ Back Kick
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl
3. Push Kick/ Snap Kick
4. Hook/Uppercut/Hook/ Uppercut/Sprawl

Round Four   **Change Lead at 30 seconds

1. Frt Leg Check/Frt Snap Kick/ Superman Punch
2. Jab/Cross/Sprawl/Scramble
3.Jab/Cross/Hook Elbow/ Over the Top Elbow
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut
5.Burnout ( Punch and Sprawl)

BED AT 10h30 PM

WEDNESDAY, March 4th  2015

11h00 AM MY-DOUBLES+ "Semaine de relâche" P90X3 : Triometrics~ 30 mins
HOME FITNESS with Tony Horton I do Push-Ups instead of #10  cause I really need them. / Kablam is Chair & Back lunge.

Triometrics "Old- School plyometrics is jump training. Welcome to Triometrics, X3’s state-of-the-art take on a plyo workout that goes far beyod simple jump training. “Plyometrix” here means explosive. It’s a highly effective means of training muscular efficiency or power. The downside of this training is the time factor. The more explosive force that’s created, the more downtime you need. Triometrics’ proprietary formula utilizes three different levels for every exercise, each targeting a different physiological response while minimizing the downtime needed between movements. The result is a workout that increases speed and power in a fraction on the time you’re used to training."

P90X3 #2b     Triometrics
1. Calf Raise Squats
2. The Duper Skater
3. Frog Jumps
4. Warrior 3 Squats
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance squats
             30 secs rest
9. ISO Squat
10. Slater Squat
11. Duper 2
12. Jack Squats
13. Hell's Chair
14. Kablam  - chair & back lunge
15. Burnout 30 secs.

3h00 PM BALLROOM DANCE PRACTICE at HOME
50 mins
Quickstep & Chacha.

4h40 PM Week 3 of Program P90X3 : The Warrior  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel who has 3 days off.  

P90X3 #5b     The Warrior
1. Plank Sphinx Push Ups
2. Speed Skater
3. Down Dog Crunches
4. Side Lunge Jump Shot
              30 secs rest
5. Elevator Push Ups - on knees to go lower
6. Double Uppercut
7. Roller Boat
8. One Leg Jump Squats
              30 secs rest
9. Thumbs Up Push Up
10. Elbow Over The Top
11. Fifer Scissor Twist
12. Warrior Squat Lunges
              30 secs rest
13. Super Burpee - regular with push-ups
14. Think Drills
15. Abrinome
16. Spiderman Squats
              30 secs rest
17. Burnout  - alternate 4 upper cuts and 1 sprawl

7h30 to 9h30 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel
Took a regular coffee at supper, which I don't usually do on Wednesdays.. Felt awake. Vacation is good as well.

planned BED AT 11h30

THURSDAY,  March 5th  2015

12h00 AM MY-DOUBLES+ "Semaine de relâche" P90X3 : Decelerator~ 30 mins
HOME FITNESS with Tony Horton

OK, So I have to tell myself that this is just exploration; If it had been an exam, I would have gotten about 40% on it LOL OH and I have MEGA DOMS in my left glutes but I don't exactly know from what. I woke up at 4am because they hurt so much, and I took 2 Advils at 11 and still felt them all through the work-out. oh, and I just noticed, this is a Block 3 exercise.

Decelerator "Most athletic injuries occur on landing, not during takeoff, which is why a University of Southampton study concluded deceleration training is a must for general fitness training programs. Decelerator focuses on this type of training, using strategic angles to force loads on different parts of your anatomy, thus increasing your ability to stabilize and protect muscles, connective tissues, and joints. It also focuses on the strength and explosive power associated with launching into a move, creating a balance between your ability to go up strong and come down safe."

P90X3 #7a     Decelerator
1. Bounding Squats
2. Crane Cracker Push-Ups - modified
3. Good God Squat
4. Elevator Pull-Ups
5. 2-Pop Hop
6. Crawly Plyo Push-Up 
7. Holmsen Screamer Hold

8. Chin Pulls - don't push on step but bring foot completely forward.

9. Joel Jump Freeze - 30% !

10. Starfish push-Up
11. Duper 2
12. Vaulter Pull-Ups
13. Elevator Tiptoe Squat
14. Superman/Bow
15. Spinning Plyo Squat Lunges
16. big Brother Burpee.  regular with push-ups

2h00 PM week 3 of Program P90X3 :  Dynamix  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel since he's on vacation he has the time before we go to Volleyball / I'm tired but I think my left glutes really needed this today.

P90X3 #6b     Dynamix
1. Leg Lift
2. Adductor Lift 
3. Horse Step
4. Forearm Plank
5. Glute Lift R, then L
6 Scorpion - real bad
7. Shoulder Stretch
8. Ham-Hip rocker
9. Groiners
10. Pigeon 
11. Lunge Push-ups
12 Polka Stretch 
13. Hip Circles
14. Polka Plus
15. Double Knee Pulls
16. Front to Back Lunges
17. Double Quad Stretch
18. Glide Lunge
19. Tin Man Zombie
20. Gulte Rocker
21. Double Knee Pull
22. Double Pigeon Pull
23. Spinal twist
24. Fifer Scissor Stretch
25. Marching Bridge
26. Farrthing Stretch
27. Side Banana, R
28. Superman
29. Side Banana, L

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : We're 13, down to 10 and stop at 9h50, but it's ok with me, I'm really tired. My serves are ok but I still don't know if when they go high it's because I stand up or hit the ball too early. A few times I think about how I used to feel in fencing competitions.. it helps in maintaining concentration. / I'm quite happy that at least 4 times I hit the ball using 2 hands on the side .. Gaby says 5 times.. maybe.. I'm "not" counting lol, but I DO want to get good at it. Last year I was always using one hand.

planned BED AT 12h30 AM

FRIDAY, March 6th  2015
D&E try downhill skiing at Parc de la Nature for first time. M films them.

PLANNING P90X3 Week 4 is "TRANSITION WEEK" Note en march 4th : I don't really know if I should "relax" or continue my "doubles", I have to think about the definition of "Transition" but I've already tried out the Workouts in Block 2 so I'm ahead of the game. Note en march 5th : Anyways I have Gym 2 days, and Volleyball 2 days, so I only have to decide for Saturday, Sunday and Tuesday for my Doubles

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
55 mins  / AveHR  128  77% / MaxHR  153  92%  / 333 cals / 40 % fat / 35 mins InZone (75%+)
the main course is : Total Body WO with lots of P90X3 style exercises : ie : MaryKatherines with MilitaryPress.
10 exercises done 1 min /10 secs rest /
2 mins stop / then all exercises 30 seconds continuous
2 mins stop / then all exercises 20 seconds continuous

4h30 PM Week 4 of Program P90X3 : Isometrics  ~ 30 mins  HOME FITNESS with Tony Horton
With Gabriel. This already goes better than when I tried it in my doubles last Tuesday. Maybe because on Tuesday I only had the Cues, no music, no comments, time went but very slowly.

P90X3 #6a     Isometrix
1. Plank, L Arm Reach
2. Standing L Leg Ext
3. Plank, R Arm Reach
4. Standing R Leg Ext
5. Plank R Arm, L Leg Lift
6. Chair with L Leg Ext
7. Plank L Arm, R Leg Lift
8. Chair wiht R Leg Ext
9. Forearm Side Balance,  R 
10. Royal Dancer R
11. Forearm Side Balance, L
12 Royal Dancer L
13. One Arm Sphinx, R
14. Tree Pose, R
15. One Arm Sphinx, L
16. Tree Pose, L
17. Side Arm Balance R
18. Warrior 3, R
19. Side Arm Balance L
20. Warrior 3, L
 21. Bound Dog R Hand
 22. Inner Balance, R
23. Bound Dog L Hand
24. Inner Balance, L
  25. Bound Dog Leg Lift R
26. Moon Dog, R
27. Bound Dog Leg Lift L
28. Moon Dog L

DIET : Week 4 : 143, but just.. discouraging for all the effort I put in.

ACHES & PAINS : ok

BED AT 8h00 PM, I don't feel well so go to bed early but wake-up a few hours around midnight.

SATURDAY,  March 7th  2015

12h00 noon MY-DOUBLES Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
I really need these balance exercises. Add some Push-Ups cause I need them more than squats.

P90X3 #2b    Triometrics
1. Calf Raise Squats - DB 12
2. The Duper Skater - balance
3. Frog Jumps
4. Warrior 3 Squats - balance
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat - balance
10. Slater Squat  - I do Push-Ups
11. Duper 2 - balance
12. Jack Squats
13. Hell's Chair
14.  Kablam - Chair and Back Lunge
15. Burnout - 30 secs - side jumps

Aches & Pains :  the FRONT of my knee cap hurts during squats.. ??

16h00 PM  Week 4 of Program  P90X3 : Pilates  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, He's on the carpet, I go back on the floor 'cause we need room in some of the exercises. We both have our yoga mats. 

P90X3 #3a          Pilates
1. Hundreds
2. Single Leg Stretch 
3. Double Leg Stretch 
4. Peter's Bridge
5. Teaser
6. V rocker 
7. Bridge Lifts 
8. Scissor Ball
9. Bicycle
10. Hip circles
11. Floating Cobra
12. The Swimmer - The Flutter - The Bad Attitude
13. Saw
14. Alphabet Soup
15. Scissor Side plank
16. Sphinx Flag
17. Clam Killer
18. T's T
19. Scissor Roller
20 Pretzel


planned 8h00 PM BALLROOM DANCE PRACTICE at HOME
60 mins
Quickstep & Chacha.

BED AT 9h00 PM

SUNDAY,  March 8th 2015
Eastern Daylight Saving Time

11h30 AM MY-DOUBLES Program P90X3 :Eccentric Upper  ~ 30 mins HOME FITNESS with Tony Horton
Liked it, Paper logged it  Modified some exercises but not much.,

P90X3 #8a     Eccentric Upper
1. Standard Push-Ups
2. Standard Pull-Ups
3. Military Press
4. Military Push-Ups
5. Chin-Ups
6. Deep Swimmer's Press
7. Fly Push-Ups
8. V Pull-Ups
9. Upright Hammer Pull
10. Staggered Push-Ups
11. Rocket Launcher Row
12. Lateral/Anterior Raise
13. Plyo Push-Ups
14. Vaulter Pull-Ups
15. Pterodactyl Flys
16. Rocket Launcher Kickback
17. Flip Flop Combo
18. Tricep Skyfers
19. Kneeling Preacher Curl

 

4h15 PM BALLROOM PRIVATE LESSON  at Studio de danse Harmonie ~ Louise Harrison    Alain Geoffrion
60 mins with Gabriel —
Quickstep : we like very much the classes with Alain. Gabriel says doing Quickstep is like a gift to him :)

8h00 PM Week 4 of Program P90X3 : X3 Accelerator  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel. Killer Work-Out. My right KneeCap hurts :(

P90X3 #7b     Accelerator
1. Speed Salutation
2. Twist and Pivot
3. Foot Pursuit
4. Get Up - Get Down
5. X Jacks
6. Balance Burpees
7. Salom Hops
8. Mountain Climbers
9. Spin Stops
10. Plank Walkers
11. Joel Jumps
12. Plank Circles
13. Road Runner
14. Double Trouble Climbers
15. Diamond Hops
16. Swimmer Planks
17. Speed Skater
18. Plank/Sphinx Combo
19. 3 Squat Hops 
20. Donkey Kicks - I do Burpees with Push-ups

planned BED AT 10h45 PM but not tired because of change to Daylight Saving Time

MONDAY,  March 9th 2015

4h35 BUNS OF STEEL~ GROUP FITNESS with Amélie Martin  
53 mins  / AveHR  128  77% / MaxHR  155  93%  / 322 cals / 35 % fat / 32 mins InZone (75%+)
Main course :

100 sauts à la corde
90 jogging
80 squats
70 squats sumo
60 abduction jambe - chaque côté
50 ischio jambiers  - chaque côté
40 fente - développer militaire
30 step up on stage - chaque côté
20 push-ups
10 jumping jacks
10 burpees
10 ski-ski- squat
10 ski ski
wait for all to finish and UP AGAIN

5h34 CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin'
56 mins  / AveHR  127  75% / MaxHR  150  90%  / 333 cals / 40 % fat / 35 mins InZone (75%+)
Main course is something like this :

 

  do 10-15-20-25 reps (alternate with partner) do continously  while partner does numbered exercise
1 Squat - cross feet- side kick Sumo squat  with Biceps DB8s
2 diagonal Push-up - cross over - other diagonal Burpee and 4 knees
3 Squat déménageur 2 power squat forward, 6 run back
4 Dolphin Hop Squat - back lunge
5 Squat - développer militaire Mountain climber

Aches & Pains  : ok

planned BED AT 10h45 PM

TUESDAY,  March 10th 2015
Very tired this morning still from the Daylight Saving change of time

7h10 PM Week 4 of Program P90X3 : #1b  CVX  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel who has volleyball league tonight. I had to modifie quite a few of the squat/jumps because my right knee cap was really burning. I took Advils too late, I'm icing my knee and hope the Advils will kick in before I do the MMX / I think that yesterday's WOs were bad for my knee.

P90X3    #1b    CVX
1.  Press Jacks
2.  Atlas Twist
3. March & Reach — shoulder
         Repeat 1-2-3
4. Traveling Tire Twist
5. Frog Squat Reach
6. Arc Press Lunge  — shoulder
         Repeat 4-5-6
7. Hop Overs
8. Balance Pull
9.  Twist & Pivot
          Repeat 7-8-9
10. Side Reach Jumps
11.  Crescent Chair
12. Globe Squatters
          Repeat 10-11-12 as a Brunout

planned 8h15 PM MY-DOUBLES Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
I have to admit it, I have to be wise about it. My knee needs to rest. I just hope I don't have to give up my Doubles Program, and that I'll be ok for the Volleyball tournament on the 21st.

BED AT 10h30 PM

WEDNESDAY, March 11th  2015

5h30 PM Week 4 of Program P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
with Gabriel / yup.. I still have the same difficulties, same strengths.. maybe my balance is getting better, sometimes.

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3 
13. Half Moon 
14. Twisted Moon
15. Standing Splits
16. Crescent Pose
17.  Wide legs: Forward Fold, Bind Toes
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind
22. Teds Chair
23. Crow    
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

7h30 to 9h30 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel
Again I'm tired.. big days at work, tired from CM on Monday and of my right knee cap pain.. sort of in the dumps.. though I played ok. :)

planned BED AT 11h30

THURSDAY,  March 12th  2015

5h00 PM Week 4 of Program P90X3 :  Dynamix  ~ 30 mins HOME FITNESS with Tony Horton
OK except for the Scorpion, can't believe how easily I did them when I was 20 lol

P90X3 #6b     Dynamix
1. Leg Lift
2. Adductor Lift 
3. Horse Step
4. Forearm Plank
5. Glute Lift R, then L
6 Scorpion - real bad
7. Shoulder Stretch
8. Ham-Hip rocker
9. Groiners
10. Pigeon 
11. Lunge Push-ups
12 Polka Stretch 
13. Hip Circles
14. Polka Plus
15. Double Knee Pulls
16. Front to Back Lunges
17. Double Quad Stretch
18. Glide Lunge
19. Tin Man Zombie
20. Gulte Rocker
21. Double Knee Pull
22. Double Pigeon Pull
23. Spinal twist
24. Fifer Scissor Stretch
25. Marching Bridge
26. Farrthing Stretch
27. Side Banana, R
28. Superman
29. Side Banana, L

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : We're 14 and play only until 9h40.. which is fine with me, I'm really tired..

BED AT 12h30 AM

FRIDAY, March 13th  2015


ON FACEBOOK  :

Adirondack 46ers
*Attention* Here are the newly assigned 46R climbing numbers. #8289 to #8819

  8430 Hurtgen James R.
  8431 Dawes Jerome M.
  8432 Dawes Patricia P.
  8433 Guenette Gabriel
  8434 Szoka Mary-Louise
  8435 Dodd Stacey
  8436 Vlasak Aaron C.
  8437 Stempel David J.
  8438 Marcinkowski Louis
  8439 Levine Sam
  8440 Dirolf Isaac S.

PLANNING P90X3 Week 5 is  Start of Block 2. I have some serious planning to do to take into consideration that I have a Volleyball tournament next on March 21st. and with Gabriel we plan our next 2 weeks.

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
52 mins  / AveHR  123  74% / MaxHR  153  92%  / 294 cals / 40 % fat / 31 mins InZone (75%+)
the main course is : everyone at our own speed, non stop.

 
50 Jumping Jacks
50 Squat avec poids
50 Saut à la corde
25 Fentes G, D

 

40 Jog genoux hauts
40 Sumo déménageur
40 Jog talons aux fesses
40 1/2 redressements

 
30 Squats sautés
30 Squats triceps
30 Mountain Climber
30 Squat, kick devant
30 Ski devant
30 Russian Twist
30 Twists sautés
30 summo & Biceps

 
20 Goodmorning 1 jambe G, D
20 Sumo sauté
20 Sumo Gliding G, D
20 Saute & ouvre sumo
20 Gliding Fente arrière G, D
20 Fente, élévation lat. épaule G, D
20 Burpee
20 Ischios jambier au sol G, D
20 Flex latérale tronc, en sumo
20 Flex latérale tronc, dév mil 1 bras  G, D
20 Russian Tsist
20 Squat Swing de Golf
20 Abduction Hance Tronc incliné G, D
20 Squat Side Kick G, D
20 4 pattes, abduc jambe tendue côté G, D
20 4 pattes, fessiers G, D

 
10  Frog Squat
10 Jumping Jack
10 Jumping Jack Sumo
10 Ski, ski, plie

 
PUSH-UPS :extra while waiting for others to finish :
10 regular
10 on knees
10 regular
10 on knees
10 on knees

4h30 PM Week 5 of Program P90X3 : Eccentric Upper  ~ 30 mins  HOME FITNESS with Tony Horton
With Gabriel.

P90X3 #8a     Eccentric Upper
1. Standard Push-Ups
2. Standard Pull-Ups
3. Military Press
4. Military Push-Ups
5. Chin-Ups
6. Deep Swimmer's Press
7. Fly Push-Ups
8. V Pull-Ups
9. Upright Hammer Pull
10. Staggered Push-Ups
11. Rocket Launcher Row
12. Lateral/Anterior Raise
13. Plyo Push-Ups
14. Vaulter Pull-Ups
15. Pterodactyl Flys
16. Rocket Launcher Kickback
17. Flip Flop Combo
18. Tricep Skyfers
19. Kneeling Preacher Curl

DIET : Week 5 : 142, down one..

ACHES & PAINS : My left quand hurts (again) as I start Noon Buns of Steel.

BED AT 11h30 PM

SATURDAY,  March 14th  2015

12h30 PM MY-DOUBLES P90X3 : Decelerator~ 30 mins
HOME FITNESS with Tony Horton

This is a Block 3 workout and I had lots of problems with it during my first "exploration" so I'm still in exploration mode.. and since I have alot of  Non-DOMS Aches & Pains  I take 2 Advils before. / it goes as expected, but my mind is elsewhere.

P90X3 #7a     Decelerator
1. Bounding Squats
2. Crane Cracker Push-Ups - modified
3. Good God Squat
4. Elevator Pull-Ups
5. 2-Pop Hop
6. Crawly Plyo Push-Up 
7. Holmsen Screamer Hold

8. Chin Pulls - don't push on step but bring foot completely forward.

9. Joel Jump Freeze

10. Starfish push-Up
11. Duper 2
12. Vaulter Pull-Ups
13. Elevator Tiptoe Squat
14. Superman/Bow
15. Spinning Plyo Squat Lunges
16. big Brother Burpee.  regular with push-ups

18h30 Week 5 of Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel. It's his first time.

P90X3 #2b    Triometrics
1. Calf Raise Squats
2. The Duper Skater - balance
3. Frog Jumps
4. Warrior 3 Squats - balance
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat - balance
10. Slater Squat 
11. Duper 2 - balance
12. Jack Squats
13. Hell's Chair
14.  Kablam - Chair and Back Lunge
15. Burnout - 30 secs - side jumps

8h00 PM BALLROOM DANCE PRACTICE at HOME
60 mins
Quickstep

BED AT 10h30 PM

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