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THURSDAY,  May 21st 2015

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school :
OK but I hurt my right wrist a couple of times. .

 BED AT 11h30 PM

FRIDAY,  May 22nd  2015

DIET :  Still at 142..

NOON BUNS OF STEEL  ~ GROUP FITNESS with Amélie Martin 
56 mins  AveHR  126  75% / MaxHR  161  96%  / 330 cals / 40 % fat / 32 mins InZone (75%+)
Feeling good !

each pair is done 20-5 / 15-10 / 10-15 / 5-20 times
1 Sumo squats Jump sumo squats
2 Static lunge step back lunge
3 Squat - side leg lift static squat leg lifts
4 Squat - tricpes dips
5 Jumping Jacks Burpees
6 1 leg hamstrings (each leg) butt lift
7 Squats DB 8s Jump squats side to side
8 Russian twists flexion latéral du tronc
9 Front lunge Front knees
10 Abs

planned  BED AT 11h30 PM

Alexandre & Mélanie's wedding

ADK 46rs Annual Spring Meeting / We get our 46r's certificates
Bonne fête Daniela !

MONDAY,  May 25th 2015

4h37 BUNS OF STEEL~ GROUP FITNESS with Amélie Martin  
54 mins   / 309 calories / 40% fat / AveHR 124 745% / MaxHR 161 96% / 26 mins  inZone (75%+)
MAIN COURSE :  about 6 exercises at steps or mat, then 4 runs. and repeat. Do the same with 6 other exercises twice and 6 other exercises twice.

The Glutes WO after the main course : hands and one knee on the floor. Repeat all on the other side.( le Chien )
 

Élévation de la jambe

15 élévation de côté; jambe allongée
15 élévation en diagonal; jambe allongée
15 élévation en arrière; jambe allongée
15 élévation plié arrière
10 juste déplier en arrière
15 élévation plié arrière
15 élévation en arrière; jambe allongée
15 élévation en diagonal; jambe allongée
15 élévation de côté; jambe allongée

AMÉLIE announces that starting September the gym will no longer allow instructors to teach elsewhere and since she earns her living more elsewhere than the EC gym and that since she will be off this summer, after 14 years at the gym this will be her last week. She is very sad about leaving but doesn't really have a choice. I've been with her for 10 years at the gym and 1 before that in St-Pie and will miss her.  But we will keep in touch :) She'll be more ofthen at Studio Denise St-Pierre

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
53 mins / 262 calories / 50% fat / AveHR 114 68% / MaxHR 145 87% / 26 mins  inZone (75%+)
Alternating weights and cardio
 

1 50 Squat déménageurs 5 sprints
2 40 Élévation du bassin à 1 jambe à la fois ( 2x40 répétitions) 4 sprints
3 30 Push-ups avec rotation du tronc 3 sprints
4 30 Fentes avec Flexion des coudes (biceps) (15 par jambe) avec DBs 3 sprints
5 30 Squat avec extension des coudes (triceps) avec DBs 3 sprints
6 20 Flexion latérales du tronc avec DBs 2sprints
7 20 Squat avec abduction des omoplates avec DBs 2 sprints
8 20 Demi-redressements assis au centre et 20 "lève les fesses" 2 sprints
9 60 Secondes de planche abdominale  
10 50 Squats avec DBs 5 sprints
11 40 Push-ups 4 sprints
12 30 Fente et développer militaire (15 fentes par jambes) avec DBs 3 sprints
13 30 Squats summo et flexion des coudes (biceps) avec DBs 3 sprints
14 30 Extensions des coudes (triceps au col, couché) avec DBs 3 sprints
15 20 Russian Twist par côté avec DB 2 sprints
16 20 Demi-redressements assis au centre et 20 "lève les fesses" 1 sprint

10 burpees

BED AT 10h30 PM

WEDNESDAY,  May 27th 2015
Very hot and humid day at work and at home, but basement is cool.

8h30 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X
D
on't know what to do, just decide to do Kenpo X as I'm going down the stairs.

#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

BED AT 10h30 PM

THURSDAY,  May 28 th 2015
Bonne fête Manouane !
Gaby and I take a vacation day to celebrate Daniela's bday (may 24th) that we missed and Manouane's bday that's today. At Lunch we go to McDo's with D& M and for supper we go do M-L's with M, D, R, ML, A and T.

FRIDAY,  May 29th 2015

noon  BUNS OF STEEL ~ GROUP FITNESS with  Amélie Martin
to be updated 53 mins / 262 calories / 50% fat / AveHR 114 68% / MaxHR 145 87% / 26 mins  inZone (75%+)
Alternating weights and cardio
 

1 100 squats, DB 8s
2 90 sauts à la corde
3 80 squats summo
4 70 Jumping Jacks
5 60 1/2 redressements au centre
6 50 squats sautés
7 40 montées du stage (20 ch côté)
8 30 Flexions latérales du tronc (15 ch côté)
9 20 ischios à une jambe, chaque jambe
10 20 fessiers jambes tendues côté, chaque jambe
11 20 abduction de la hanche, debout tronc vers l'avant
12 20 squats , bicpes DB 8s
13 20 squats, triceps DB 8s
14 10 burpees
15 10 squats sautés
16 5 planches, autour du monde
Break, le temps que tous l'monde finisse et qu'Amélie explique le reste.
17 10 squats sautés
18 10 burpees
19 30 fessiers jambes tendues côté, chaque jambe
20 30 ichios à une jambe, chaque jambe
21 30 Russion twists
22 40 montées du stage (20 ch côté)
23 50 squats sautés
24 60 1/2 redressements assis au centre
25 70 jumping jacks
26 80 squats summo
27 90 sauts à la corde
28 100 squats, DB8s

BED AT 10h30 PM

SATURMay 30th 2015

6h22 PM Maybe-starting-Program  P90X  ~ HOME FITNESS with Tony Horton —   # 01 Chest & Back
51
mins+  need this, of course I paper log my numers ant we ights.. just in case I decide to do it again soon..
 

#01 Chest & Back
warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11

cool-down & stretch

BED AT 11h30 PM 

SUNDAY,  May 31st 2015
Gaby at March for Alzheimers with his Family

11h30 AM Maybe-starting-Program P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
I'd rather wait a few days before deciding whether or not I'm committing to do the Program.
 

#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

4h15 PM  Off-ProgramP90X  ~ HOME FITNESS with Tony Horton —   # 12 Ab Ripper X
Much easier than I remembered, but took off my shoes not to weigh down my legs. Since Amélie is no longer at the EC gym, I'll have to do more abs at home.

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle
50 reps
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up
8- Roll-Up/V-Up Combo
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch


7h45 PM OFF Program P90X  ~ HOME FITNESS with Tony Horton —  #07 Stretch
With Gabriel. We take a break in the middle to mark out where he has to make the next 2 holes for the Pull-up bars+

#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 11h00 PM

MONDAY,  June 1st 2015
My upper left back hurts so much that I only slept 4 hours last night and have to take RobaxPlatine all day to be able to work, but it goes away after 10 mins of gym.!!

4h33 BUNS OF STEEL~ GROUP FITNESS with Roxanne St-Pierre
46 mins   / 309 calories / 35% fat / AveHR 136 81% / MaxHR 161 96% / 35 mins  inZone (75%+)
all steps, but some new moves that are interesting.

5h36 ZUMBA ~ GROUP FITNESS with  Roxanne St-Pierre
55 mins / 328 calories / 45% fat / AveHR 126 76% / MaxHR 146 87% / 32 mins  inZone (75%+)
Lots of hip-hop music, or maybe it's techno, I don't recognize any of the songs.
 

BED AT 9h30 PM

TUESDAY,  June 2nd 2015 Celebrating 10 years at Energie Cardio gym.

8h30 PM OFF Program  P90X  ~ HOME FITNESS with Tony Horton —    #04 Yoga
This is a very LONG program but not as bad as I remembered it. I do what I can, and I know it'll get better.

#04 Yoga

A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun Salutations).
1- Runner's Pose
2- Crescent Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
6- Triangle Pose
7- Twisting Triangle
8- Chair To Twisting Chair
9- Right-Angle Pose To Extended Right-Angle Pose & Grab
10- Prayer Twist From Runner's Pose to Side Arm Balance
11- Warrior Three to Standing Splits
12- Half Moon To Twisting Half Moon

B) Balance Postures
13- Tree — 90 sec
14- Royal Dancer — 90 sec
15- Standing Leg Extension — 30 sec

C) Floor Work
16- Crane ( Pre-Handstand) — 60 sec
17- Seated Spinal Stretch — 5 breaths
18- Cat Stretch — 9 reps

19- Frog —60 sec
20- Bridge or Wheel — 5 breaths
21- Plough Into Shoulder Stand With Leg Variations Into Plough
22- Table — 5 breaths
23- Cobbler Pose — 60 sec
24- One-Legged Hamstring Stretch Into Two-Legged Hamstring Stretch

D) The Yoga Belly 7
25- Touch The Sky — 30 sec
26- Boat — 30 sec
27- Half Boat — 30 sec each side
28- Scissor — 30 sec each side
29- Torso Twist Hold — 30 sec each side
30- Deep Torso Twist Hold — 30 sec each side
31- Touch The Sky — 60 sec

E) Final Stuff
32- Side Twist
33- Glute Stretch
34- Happy Baby
35- Child's Pose
36- Shavasana ( Corpse Pose)
37- Fetal Pose
38- Lotus (Meditation Pose)

BED AT 10h30 PM

WEDNESDAY,  June 3rd 2015
Bonne fête Lily!

4h34 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
49
mins+ / AveHR  143  86% / MaxHR  158  95%  / 357 cals / 30 % fat / 44 mins InZone (75%+)
Good class thought the amount of fake-jump-rope might hurt my left metatarsals..

7h15 to 9h00 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel
I would have liked to play longer, but it's ok.

BED AT 10h30 PM

THURSDAY,  June 4th  2015

7h0 5 PM VOLLEYBALL with Gabriel at EURÉKA school :
We're 10  and went for icecream all together after, It was nice. / I'm very glad because I was able quite a few times to jump as I hit the ball. Yesterday I did it once but today I did it at least 5-6 times.

 BED AT 12h30 AM

FRIDAY,  June 5th 2015
car problems , Hand brake, so have to go to garage in am.

3h00 Off Program FOCUS T25 : # Alpha — Ab intervals ~ HOME FITNESS with Shaun-T 
Got the DVDs yesteray. 25 minutes
 
T25 Alpha — Ab intervals

1- Child's pose + plank
2. Down dog + plank
3. Down dog + spider alternate spider lunge
4.
Down dog + oblique knee
5. Low plank - hold
6. Side plank - hold left
7. V sit + arms down
8. Side hip-ups L
9. Low plank pulse
10. Side plank-hold R
11. V sit + arms up
12. Side hip-up R
13. Cardio - alternate speed knee slow
14. Alternate straight leg lift
15. Same arm / same leg R
16. Same arm / same leg L
17. Both arms / both legs
18. Cardio - T shuffle - side + back

19. Scissors leg + heel up
20. Alternate heel tap slow
21. Dual heel tap
22. Alternate heel tap fast
23. Superman
24. Lat pull down
25. Straight arm fly
26. Rocketman
27. Cardio - Lateral mountain climbers
28. Plank toetap in & out - slow
29. Plank feet up-up, back-back
30. Up & back + V up
31. Plank V up
32. Sprint + table top
33. Wide in & out ab pyramid to 7
34. High knee jog
35. Slow control jog

3h30 PM Off Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
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

BED AT 9h30 PM

SATURDAY,  June 6th 2015
Go to Drummondville to get bed to bring to Montréal. Help M move stuff and bring back Veronique's Table.

9h00 PM Off Program FOCUS T25 : # Alpha TOTAL BODY CIRCUIT ~ HOME FITNESS with Shaun-T 
With Gabriel , Thought it would be mostly body weight muscle exercises but was very cardio.
 
T25 Alpha — Total Body Circuit

1. Alternate knee lifts
2. Alternate knee lifts on toes
3
. Slow control jog
4. High knee jog
5. Hop hop turn
6. Jump rope run with turn
7. Hop hop hook
8. Hop hop squat
9. Plank - shoulder tap L
10. Plank - shoulder tap R
11. Shoulder tap L & R , push-up
12. L tap, PU, R tap PU
13. Alternate front lunge
14.  Alternate front lunge + squat
15.  Alternate front lunge + 2 squat-jacks
16. Lunge progression L  & R
17. 2+2 jabs
18. 2+2 rotating jabs
19. 2+2 in & out jabs
20. 2+2 moving jabs
21. Plank hold
22. Plank walk 1L-1R
23. Plank walk in+out abs
24. Plank & squat hold
25.Sprint it out
26. Power squat-jacks

27. Sprint & squat
28. Sprint turn & squat center
29. Pike walk in & out
30. Pike - 3 hops in, 3 hops out
31. Pike - 2 hops in, 2 hops out
32. Pike-up singles
33. Side squat L
34. 180° hop squats
35. 180° hop squat & touch floor
36. 180° hop squat & burpee
37. Plank - alternate spider lunge
38. Spider lunge + push-up
39. Spider push-up
                    Burn-out
40. Oblique knee push-ups
41. Tap L & R push-ups
42. Lung squat progression
43. 2+2 moving jabs
44. Plank walk, squat, hold
45. Sprint turn & squat center
46. Pike-ups, singles
47. 180° hop squat & burpee
48. Oblique knee push-ups
49. Floor sprint
50. Standing body run

BED AT 11h00 PM

SUNDAY,  June 7th 2015

9h06 ZUMBA ~ GROUP FITNESS with  Amélie Martin (her very last class at Energie Cardio)
62 mins / 386 calories / 40% fat / AveHR 129 77% / MaxHR 157 94% / 43 mins  inZone (75%+)
Review of all the classics, including Hellae Decalle. non-stop

BED AT 9h30 PM

MONDAY,  June 8th 2015
I feel good :)

4h33 BUNS OF STEEL~ GROUP FITNESS with Roxanne St-Pierre
46 mins   / 317 calories / 35% fat / AveHR 138 83% / MaxHR 157 94% / 38 mins  inZone (75%+)
Week 2/3 for same routine

5h29 ZUMBA ~ GROUP FITNESS with  Roxanne Saint-Pierre
51 mins / 309 calories / 45% fat / AveHR 128 77% / MaxHR 147 88% / 33 mins  inZone (75%+)

8h00 Off Program FOCUS T25 : # Alpha — STRETCH ~ HOME FITNESS with Shaun-T 
 25 minutes, with Gabriel who does Ab intervals after
 
T25 Alpha — STRETCH

1. Alternate knee hold
2. Control knee hold
3. Alternate straight leg kick
4. Calf stretch L + R
5. Squat hip flexor L
6. Crescent pose hip flexor hold L
7. Crescent pose hip flexor L + arms up
8. Squat hip flexor L
9. Crescent pose hip flexor hold L
10. Crescent pose hip flexor L + arms up
11. Lateral lunge L
12. Lateral lunge hold L
13. Center hold - touch floor
14. Lateral lunge R
15. Lateral lunge hold R
16. Center hold - touch floor
17. Cradle leg hug L
18. Prayer hold L
19. Cradle leg hug R
20. Prayer hold R
21. Standing flat back V hold
22. Torso twist L + R

23. Standing cat-cow
24. Elbow squat hold
25. Down dog + knee in L
26. Down dog + calf stretch L
27. Down dog + knee in R
28. Down dog + calf stretch R
29. Child's pose
30. Table top on knees + arm reach L + R
31. Spider static  stretch L + R
32. Low Pigeon L
33. 8 Torso L
34. 8 quad L
35. High pigeon L
36. Low Pigeon R
37. 8 Torso R
38. 8 quad R
39. High pigeon R
40. Bent knee hip up
41. Hip up hold
42. Single leg knee hold L + R
43. Dual knee hold
44. Knee crossover stretch  L + R

BED AT 9h30 PM

TUESDAY,  June 9th  2015

8h15 PM   Yesterday's WO  P90X3 : Yoga ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel, we were going to do the 1,5 h version of P90x Yoga, but started a little late.

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. Child's 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 9h30 PM

WEDNESDAY, June 10th 2015
I take a day of vacation just to try out my right knee. The weather is sooo beautiful it would have been a sin to stay inside.

Mont Saint-Hilaire
HIKING  start 9:15 am
TEMP :
22°C and sunny

ROCKY RED up 'n down forget my HR monitor
Mostly to try out my right knee and all is well.. so far.  I see a porcupine at about 4 feet and a "couleuvre" that I almost step on . Buy my one year card for St-Hilaire, hope to be back.

St-Hilaire

4h33 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
51
mins+ / AveHR  143  86% / MaxHR  164  98%  / 377 cals / 25 % fat / 44 mins InZone (75%+)
feeling good.

7h10 to 9h00 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel
We play 4 vs 5.. I'm on the 4 team and we win our share of the games, but after about an hour, I must admit I'm tired.. mostly my arms.. those DB 10s?

planned BED AT 10h30 PM

FRIDAY, June 12th 2015

8h00 PM   P90X  ~ HOME FITNESS with Tony Horton OFF PROGRAM   # 06 Kenpo X
43 mins, with Gabriel :)
 

#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

BED AT 23h15 PM

SUNDAY,  June 14th 2015

9h00 ZUMBA ~ GROUP FITNESS with  Roxanne Saint-Pierre
Getting into it

7h00 PM BALLROOM DANCE PRACTICE   at HOME
30 mins Samba Just to get back into dancing


8h00 Off Program FOCUS T25 : # Alpha — STRETCH ~ HOME FITNESS with Shaun-T 
 25 minutes, with Gabriel
 
T25 Alpha — STRETCH

1. Alternate knee hold
2. Control knee hold
3. Alternate straight leg kick
4. Calf stretch L + R
5. Squat hip flexor L
6. Crescent pose hip flexor hold L
7. Crescent pose hip flexor L + arms up
8. Squat hip flexor L
9. Crescent pose hip flexor hold L
10. Crescent pose hip flexor L + arms up
11. Lateral lunge L
12. Lateral lunge hold L
13. Center hold - touch floor
14. Lateral lunge R
15. Lateral lunge hold R
16. Center hold - touch floor
17. Cradle leg hug L
18. Prayer hold L
19. Cradle leg hug R
20. Prayer hold R
21. Standing flat back V hold
22. Torso twist L + R

23. Standing cat-cow
24. Elbow squat hold
25. Down dog + knee in L
26. Down dog + calf stretch L
27. Down dog + knee in R
28. Down dog + calf stretch R
29. Child's pose
30. Table top on knees + arm reach L + R
31. Spider static  stretch L + R
32. Low Pigeon L
33. 8 Torso L
34. 8 quad L
35. High pigeon L
36. Low Pigeon R
37. 8 Torso R
38. 8 quad R
39. High pigeon R
40. Bent knee hip up
41. Hip up hold
42. Single leg knee hold L + R
43. Dual knee hold
44. Knee crossover stretch  L + R

BED AT 10h30 PM

MONDAY,  June 15th 2015
I feel good :)

4h32 BUNS OF STEEL~ GROUP FITNESS with Roxanne St-Pierre
45 mins   / 225 calories / 45% fat / AveHR 123 74% / MaxHR 145 87% / 25 mins  inZone (75%+)
Week 3/3 for same routine, so same routine as last week, but I'm really not into it.. tired and bored..

5h30 ZUMBA ~ GROUP FITNESS with  Roxanne Saint-Pierre
51 mins / 267 calories / 50% fat / AveHR 117 70% / MaxHR 134 80% / 11 mins  inZone (75%+)
I think next week I might do Cardio instead of Zumba. 2 Zumba classes in 2 days is too much.

BED AT 8h30 PM

TUESDAY,  June 16th  2015

8h15 PM Amélie's WOs
With Gabriel who does this WO for the first time.

Élévation de la jambe

15 élévation de côté; jambe allongée
15 élévation en diagonal; jambe allongée
15 élévation en arrière; jambe allongée
15 élévation plié arrière
10 juste déplier en arrière
15 élévation plié arrière
15 élévation en arrière; jambe allongée
15 élévation en diagonal; jambe allongée
15 élévation de côté; jambe allongée

8h30 PM   Yesterday's WO  P90X3 : Yoga ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel

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. Child's 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 10h30 PM

WEDNESDAY, June 17th 2015

TEST : Plank : 5 mins

4h33 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Nathalie Archambault
58
mins+ / AveHR  121  72% / MaxHR  156  93%  / 323 cals / 45 % fat / 28 mins InZone (75%+)
OK, but my left quands hurt, not good. and my right wrist

7h00 to 9h00 PM VOLLEYBALL with Gabriel at St-Pie Centre culturel LAST GAME
We play 4 vs 4..

planned BED AT 10h45 PM

THURSDAY,  June 18th  2015

6h50 to 8h00 (for me)  PM VOLLEYBALL with Gabriel at EURÉKA school :
We're 9  Last games for me and I really hurt my right wrist again, and again. and once toooo much. Have tears and stop playing

8h25 PM  JOGGING FROM VOLLEYBALL — 33 mins.. not fast but don't stop. wrap my headband around my wrist most of the time so that my hand doesn't dangle. go back to volleyball and watch them play.

 BED AT 12h30 PM

SUNDAY,  June 21st 2015

9h00 ZUMBA ~ GROUP FITNESS with  Roxanne Saint-Pierre
ok

7h00 PM BALLROOM DANCE PRACTICE   at HOME
60 mins Samba Just to get back into dancing


ACHES & PAINS ask Robert Daigneault & Pascal Lussier what I can do about my right Wrist. PL talks a little, we'll talk more tomorrow.

BED AT 10h30 PM

MONDAY,  June 22nd 2015
I feel good :)

4h33 BUNS OF STEEL~ GROUP FITNESS with Roxanne St-Pierre
52 mins   / 304 calories / 40% fat / AveHR 125 75% / MaxHR 154  92% / 27 mins  inZone (75%+)
Week 1/3 for same routine, Nice, I like it.

5h40 Cardio Hill climbing
PRECOR  576i  40 mins : 15-90 secs  and : 60-120 secs intervals then  varied / resistance 8-12
60 mins
/ AveHR  137  82% / MaxHR  153  92%  / 408 cals / 35 % fat / 56 mins InZone (75%+)    
 

ACHES & PAINS Will see RL on Tuesday June 30th at noon.

BED AT 10h30 PM

ACHES & PAINS : right knee hurts, on the side. I hope it's not my arthrose.

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