| 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
Don'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
| #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
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.
4h33
PM CARDIO TAE-BOXE ~
GROUP FITNESS
with Nathalie Archambault
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
| #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
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| 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
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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
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P90X3
#3b
X3 Yoga |
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1. Child's Pose |
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2. Down Dog to Forward Hang |
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3. Sun Salutation (3x) |
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4. Sun Salutation - Crescent
|
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5. Airplane Over Leg Shoulder |
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6. Sun Salutation |
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7. Warrior 1 |
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8. Warrior 2 |
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9. Reverse Warrior |
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10. Bound Side Angle Pose |
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11. Sun Salutation B |
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12. Warrior 3 |
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13. Half Moon
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14. Twisted Moon |
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15. Standing Splits |
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16. Crescent Pose |
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17. Wide legs: Forward Fold, Bind Toes |
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18. Triangle |
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19. Twisted Triangle
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20. Tree Pose |
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21. Extended Leg with Toe Bind |
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22. Teds Chair |
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23. Crow |
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24. Vinyasa to Floor |
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25. Child's Pose |
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26. Cat Dog |
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27. Bird Dog to Dog Dancer |
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28. Camel |
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29 Figure 4 Series |
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30. Plow/Shoulder Stand |
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31. Fish |
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32. Shavasana |
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BED
AT 10h30 PM
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|
WEDNESDAY,
June 17th 2015
TEST : Plank : 5 mins
4h33
PM CARDIO TAE-BOXE ~
GROUP FITNESS
with Nathalie Archambault
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
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| 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
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| 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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