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MONDAY,    September 11th 2018

New Session at the gym and what else I might do until I retire!!

Monday
17h00 - 17h30  —  ADRÉNALINE — Roxanne St-Pierre  
17h35 - 18h35  —  CARDIO MILITAIRE —  Yan Fontaine 16h00 - 16h45  —  intervals en the elliptical — or jog

Tuesday
18h05 - 19h05  —  ZUMBA —
Nathalie F		  
19h05 - 19h50  —  ABDO SOLUTION —  Zara  Nope, not enough Abs..  
Wednesday
starts September 19th 19h00 - 21h30   —  VOLLEYBALL  — St-Pie
Thursday
   

Friday
09h10 - 09h55  —  FESSES DE FER  — Roxanne St-Pierre  

Saturday
  OUTSIDE ACTIVITY

Sunday
09h00 - 10h00  —  FESSES DE FER  — Nathalie Archambault P90X   —  STRETCH  — home workout

4h00 PM
30 mins  : steady pace.. just to move before the two classes

5h00 Adrenaline ~ GROUP FITNESS with   Roxanne St-Pierre
30 mins.. / I tell her that the WU was too long.

ADRÉNALINE est un entrainement cardiovasculaire et musculaire intense. Il se distingue par la simplicité des mouvements et des enchainements afin que la personne puisse se concentrer sur l’intensité et l’effort.

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine, back from 2 years ago.
 50 mins.. I wish I had exerted myself more instead of rowing./ 2 different 4 exercise circuits, done 3 or 4 times each. Tabata at the end.
 

Le cours CARDIO MILITAIRE s’inspire des entrainements de l’armée organisés sous forme de circuits ou d’intervalles. Réalisés en groupe ou individuellement, les enchaînements sur musique sont simples et peuvent être accomplis autant par les débutants que par les personnes de niveau avancé. Grâce à ce cours « deux-en-un », vous découvrirez une multitude d’exercices cardiovasculaires et musculaires intenses qui vous aideront à développer votre force et votre endurance.

BED AT  8h30 PM

TUESDAY,    September 11th 2018
Vacation Day.. Massage , left soulder 30 mins

6h05 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues (from Beloeil, learned from  Jean)
50 mins.. /

Au rythme de musiques latines endiablées internationales, votre instructeur de ZUMBA vous fera danser sur des chorégraphies simples et faciles à reproduire. Une période de 5 à 10 minutes d'échauffement et vous serez prêt à faire la fête.  Vous vous laisserez ensuite entrainer dans les merengue, salsa, cumbia, reggaeton, bachata auxquels s'ajoutent d'autres styles de danse tels que le Bollywood, la danse du ventre, le soca, la samba, le cha-cha, ainsi que la danse africaine.  De tout pour tous les goûts pour vous faire brûler des calories sans même vous en apercevoir.  Une ou deux chansons à la fin vous permettront de revenir au calme.

7h05 PM ABDO SOLUTION ~ GROUP FITNESS with  Zara,
45 mins.. She does more of a CXWorks than an Abdo solution.. everyone I speak to is disappointed, It was 45 mins but 30 with more abs would have been better.
 

ABDO SOLUTION 30 mins est composé d'enroulements vertébraux (crunches), de planches abdominales et d'exercices fonctionnels pour renforcer toutes les parties de votre tronc.

BED AT 8h30 PM

WEDNESDAY,    September 12th 2018

Stress & stuff  Chat with M on FB, feels good to clear up some things

Volleyball will only start next week.. maybe it'll be good for me to take a longer break.

BED AT  10h00 PM

THURSDAY,    September 13th 2018
 
get blood and other tests done for general exam. Will see Dre Auclair on September 20th.

A couple of years ago I had alot of problems getting my blood sample taken. It was really bad. The nurse finally  DID find a place, and I was so glad that I (jk) thought I'd get a tatoo. Well no.. but I did take a picture of where it was on my arm. The next time that I went for a blood test I just showed the nurse the picture.

This time I didn't have the picture.. actually I just didn't have time to find it on my computer.. but the nurse understood where it was and all went well. So afterwards I took another picture and this time I'll know I have it in my logs.

BED AT  10h00 PM

FRIDAY,  September 14th 2018
Change contact lenses, I only wear them for sports, but it's been 3 months.. that's enough.
 

Waowh! I'm really surprised that I didn't have anything to pay! I'd lost my watch a few years ago and bought one on kijiji.. didn't think the garanty was still good! I got 2 brand new straps and batteries.

I'm glad to have my watch back.

8h20 AM
12 mins  : steady pace.. just to move before the class

9h10 BUNS OF STEEL ~ GROUP FITNESS with   Roxanne St-Pierre
45 mins.. Shorter than normal but intense.

FESSES DE FER Une fois le corps réchauffé, l'instructeur vous guidera à travers des segments cardiovasculaires et musculaires qui solliciteront principalement vos jambes, vos fessiers, vos abdominaux et le bas de votre dos.  La séance se termine par des étirements et une période de relaxation.

Main course 2 sets of 5 exercises done 2 times .. alternating strength and cardio.. each exercise done 30 secs / 10 secs rest
 

stength

  1. DB goblet squat & press

  2. DB back lunge & press

  3. on mat : but lift with DBs

  4. DB squat & abduction

  5. DB squat thruster

 cardio
  1. Jumping Jacks
  2. ouvre-ferme
  3. shuffle
  4. talons aux fesses
  5. ski

BED AT  9h30 PM  would have gone to bed earlier.. I'm so tired.

SATURDAY,  September 15th 2018

2h15 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 25 forwards, 25 backwards
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise I do A-Z
7- Pulse-up
8- Roll-Up/V-Up Combo V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

2h00 PM INSANITY  : Pure Cardio ~ HOME FITNESS with Shaun-T
Since I got my HR monitor back, have to try it out !

Just to compare
from Synergie 2014 :
60 mins  / AveHR  137  82% / MaxHR  158  96%  / 489 cals / 35 % fat / 54 mins InZone (75%+)

main course Pure Cardio 2011:
16 mins / AveHR  142  85% / MaxHR  156  93%  / 145 cals / 30 % fat / 15 mins InZone (75%+)

16 mins / AveHR  145  91% / MaxHR  156  98%  / 168 cals / 20 % fat / 15 mins InZone (75%+)

Insanity  ~ Pure Cardio: Nonstop, extreme cardio workout. (40 minutes)
  warm up 3:30 mins
  - Jog
  - Jumping jacks
  - Heisman
  - 123
  - butt kicks
  - high knees
  - mummy kicks
repeat   faster 3:30 mins
repeat   at maximum intensity 3:30 mins
20 secs ** break

stretch 5:50 mins
30 secs ** break

main course ~1 min each
  - suicide drills (touch floor, 3 steps to the right, touch floor 3 steps to the left)
  - switch kicks (jumping alternating front kicks)
  - wide football sprints
  - stance jacks (jumping jack but touch floor when legs are apart
  - pedal and lunge (sprints then 2 plyo lunges)
  - 8 hooks then 4 very high jump rope jumps
  - power jacks (like a plyo jack)
  - 8 push-ups then 8 runs then jump up
  - frog jump (jump forward then backwards)
  - power knees (one leg stays on floor and bring other knee up to touch hands
  - moutain climbers (jog in place as hands alternate up and down)
  - ski jumps
  - scissor runs (alternate feet forward)
  - suicide jumps (burpies) 
  - push up jacks (legs go wide when you go down, come together as you rise)
60 secs ** break

cool down 5:30 mins

 

BED AT 9h30 PM

SUNDAY,  September 16th 2018

9h04 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
45 mins+ / AveHR  132  83% / MaxHR  154  96%  / 432 cals / 30 % fat / 34 mins InZone (75%+)

FESSES DE FER Une fois le corps réchauffé, l'instructeur vous guidera à travers des segments cardiovasculaires et musculaires qui solliciteront principalement vos jambes, vos fessiers, vos abdominaux et le bas de votre dos.  La séance se termine par des étirements et une période de relaxation.

BED AT  9h30 PM 

MONDAY,    September 17th 2018

4h13 PM Fartlek intervals walk, jog, jog faster
 44 mins+ / AveHR  131  82% / MaxHR  153  96%  / 392 cals / 35 % fat / 34 mins InZone (75%+)

5h01 ADRENALINE ~ GROUP FITNESS with   Roxanne St-Pierre
34 mins.. /  more intense than last week
45 mins+ / AveHR  133  83% / MaxHR  157  98%  / 322 cals / 30 % fat / 25 mins InZone (75%+)

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine, Lisa Marie? for today
 55 mins / AveHR  128  80% / MaxHR  153  96%  / 493 cals / 35 % fat / 39 mins InZone (75%+).
 

BED AT  8h30 PM

TUESDAY,    September 18th 2018

6h05 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues (from Beloeil, learned from  Jean)
55 mins / AveHR  126  79% / MaxHR  146  91%  / 476 cals / 40 % fat / 42 mins InZone (75%+).

I get the PLYO DVDs and start watching them on fast forward : Align, Define Lower Body, Define: Upper Body, Swear.

BED AT 8h50 PM

WEDNESDAY,     September 19th 2018

ACHES & PAINS my left arm.. shoulder and elbow, my left foot, a little my ankle and a little my big toe. / Don't feel like going to St-Pie Volleyball.

We get the letter and the patches for the AMC 4000 club. Reunion will be on April 27th 2019 at Exeter High School near Boston.

7h35 PIYO - DRENCH~ HOME FITNESS with   Chalene Johnson
48 mins Exploration WO.. I do the stuff but more to learn & understand that to do a WO.. Still good. Maybe I should have started with one of the shorter WOs but I wanted to know what it was really about.

PIYO - DRENCH 48 mins
~ 3 mins Warm-up
~ 8 mins Legs
~ 6 mins Plank & Core
~ 3,5 mins Power
~ 2 mins Beast & Kick-Throughs
~ 13 mins Flow
~ 5 mins Stretch & Strength

BED AT 10h30 PM 

THURSDAY,    September 20th 2018
Aches & Pains: first RV with Dre Myriam Auclair

SHOPPING : Buy a badly needed T-shirt.. need more.. but it takes too much time to go shopping

BED AT 8h50 PM start Risperidone 0,25 mg

FRIDAY,   September 21st 2018

9h10 BUNS OF STEEL ~ GROUP FITNESS with   Roxanne St-Pierre
45 mins.. maybe an hour with Nathalie A starting next week.. maybe

Main course :  2 sets of 5 exercises done 2 x .. alternating strength and cardio blocks

stength each 30 secs / 10 secs rest

  1. DB goblet squat & press

  2. DB back lunge & press

  3. on mat : but lift with DBs

  4. DB squat & abduction

  5. DB squat thruster

 cardio each 30 secs / 10 secs rest
  1. Jumping Jacks
  2. ouvre-ferme
  3. shuffle
  4. talons aux fesses
  5. ski

Aches & Pains : have Left shoulder XRay, to check if it's osteoarthritis

Stress & Stuff: Juste une pensée.. si j'ai été capable de contrôler mes nausées quand j'essaye de lire dans une auto qui roule (par nécessité lors d'un voyage en France en 2008 ) je vais être capable de contrôler mon envie de mâcher ma langue.

big winds.. I think we really need to trim the birch tree, have been talking about it for à couple of years.

BED AT  9h30 PM 

beautiful weather.. M+6 come to Verger St-François 2h20 pm to 8h00 pm

SUNDAY,  September 23rd 2018

ACHES & PAINS : OUCH!  5h00 AM I can't walk! my left toe hurts too much! I don't remember at all sraining it! is it gout??? If it is.. it's a mild flare-up.

I've had a very slight pain since last week and yesterday I jumped off the tractor at the apple orchard. It didn't hurt, but maybe I still hurt myself a little. or it's a first time gout flare-up?

For now, I'll just take note, and not go to the gym.

BED AT  9h30 PM 

MONDAY,   September 24th 2018
I'm glad I was the first one to wish happy bday to EC :)

Aches & Pains :  I can almost put my weight on my left toe, in the afternoon it  hurts a little less.. but I skip the gym../ Get a call from the clinique that I have a RV on oct 3rd for my left shoulder.

Stress & Stuff : why on earth did I bite my tongue?..lol

7h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
Doing it low intensity. trying out my left toe.. also not feeling up to par..

#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 — 24 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 9h00 PM

WEDNESDAY,    September 26th 2018
Stress & Stuff & Aches & Pains  I won't be going to VB this session.. to many things going on.

7h45 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 8" .
I find it takes me a loooong time to warm up.. the complete first round. Maybe I should do a real WU before starting. But otherwise I'm quite satisfied with my WO.
40 mins / AveHR  133  83% / MaxHR  153  96%  / 374 cals / 30 % fat / 31 mins InZone (75%+).

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 TRX triceps DB10s
4

Power Squats

5 Skaters
6 TRX Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts
10 Corners

BED AT 11h30 PM

SUNDAY,    September 30th 2018
Stress & Stuff & Aches & Pains I don't seem to have the courage to go to the gym.. to many things going on.

3h45 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 8" .
I find it takes me a loooong time to warm up.. the complete first round. Maybe I should do a real WU before starting. But otherwise I'm quite satisfied with my WO.
40 mins / AveHR  133  83% / MaxHR  153  96%  / 374 cals / 30 % fat / 31 mins InZone (75%+).

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 TRX triceps DB10s
4

Power Squats

5 Skaters
6 TRX Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts
10 Corners

BED AT 11h30 PM

MONDAY,    October 1st 2018
voting for PQ../ CAQ has majority.

4h05 PM PRECOR  576i Intervals
 45 mins / AveHR  131  82% / MaxHR  146  91%  / 425 cals / 35 % fat / 43 mins InZone (75%+)

5h02 ADRENALINE ~ GROUP FITNESS with   Roxanne St-Pierre
31 mins+ / AveHR  135  84% / MaxHR  157  98%  / 305 cals / 30 % fat / 22 mins InZone (75%+)

5h38 CARDIO MILITAIRE ~ GROUP FITNESS with  Yan Fontaine,
54 mins / AveHR  128  80% / MaxHR  151  94%  / 479 cals / 35 % fat / 38 mins InZone (75%+).

BED AT  10h00 PM

TUESDAY,    October 2nd 2018

6h08 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues
52 mins / AveHR  130  81% / MaxHR  144  90%  / 475 cals / 35 % fat / 48 mins InZone (75%+).

7h09 PM ABDO SOLUTION ~ GROUP FITNESS with  Zara,
good class.. more abs than last time / since I have  my HR monitor, turn it on, but cardio is not the aim
 30 mins / AveHR  116  73% / MaxHR  131  82%  / 29 cals / 50 % fat / 1 mins InZone (75%+).

BED AT 10h30 PM

WEDNESDAY,  October 3rd 2018

ACHES & PAINS : Left Shoulder :  Dr Jean-François Clément at the GMF-U Richelieu-Yamaska for cortisone infiltration with echogaphy and . I'll try to get a copy of the Xray report./ This is the 4th or 5th time I get a cortisone infiltraition.. (over the past 25-30 years..) I think it's the first time with an anesthetic .. waoh!  quite a difference. Now I'll just have to hope it works and find out what I need to do to rehab my shoulder. / He also tells me my brown spots might be Tinea versicolor.

ACHES & PAINS : Left Metatarsals

My metatarsals support seems not to be enough so I ask to have it augumented. I see Victor Gagné, on Cusson St. who does it right away to see if it helps. Right away it feels good. but I'll wait for a few days and try running on it before I decide to get the others done.

I'll have to check where the clinic moves.. They said near the hospital, but not decided yet.

BED AT  10h30 PM 

THURSDAY,  October 4th 2018

ACHES & PAINS : Dentist 11h10 am I don't know what the black spot on my gums that we see in the mirror is.

J'avais le choix de me faire arracher la dent ou d'avoir une greffe osseuse à cause d'un problème de gencive. Finalement ça se passe asse bien, mais ça fatigue quand même. Je ne sais pas c'est quoi le noir qu'on voit avec le miroir en arrière de la dent.

STRESS & STUFF : Birch Tree in front yard 1h30 pm

It has been stressing me for a couple of years. Big winds would break down quite a few branches each time.. right onto the driveway, towards the house. I'm really glad we got it trimmed even though it was sort of expensive. We should be ok for a couple of years.

BED AT  9h30 PM  need to sleep..

FRIDAY,   October 5th 2018
 ACHES & PAINS :Tinea versicolor : Yesterday had Selenium Sulfide lotion on my skin for too long.. have a rash.. why call it a lotion when you have to use it like a shampoo???. / no directions on the bottle!! :(

9h05 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
 48 mins / AveHR  111  69% / MaxHR  150  94%  / 316 cals / 45 % fat / 18 mins InZone (75%+).
I have to take it easy because of my tooth and shoulder.

BED AT  8h30 PM  tired..but don't sleep well.

SATURDAY,   October 6th 2018

Don't do much all day.. M+3 come around supper time until Monday

BED AT  8h30 PM  tired..but don't sleep well.

SUNDAY,    October 7th 2018

9h03 BUNS OF STEEL ~ GROUP FITNESS with   Nathalie Archambault
46 mins / AveHR  127  79% / MaxHR  152  95%  / 401 cals / 35 % fat / 33 mins InZone (75%+)

ACHES & PAINS :Tinea versicolor : use Selenium sulfide properly (selsun blue 2,5%)

 BED AT  9h30 PM   M+3 come until Monday

 M+3 Stay until about 2:00 PM / I'm tired

TUESDAY,    October 9th 2018

6h10 ZUMBA ~ GROUP FITNESS with   Nathalie Forgues
47+ mins / AveHR  139  88% / MaxHR  154  96%  / 488 cals / 30 % fat / 46 mins InZone (75%+).
a little crowded.

7h08 PM ABDO SOLUTION ~ GROUP FITNESS with  Zara, .
31+ mins / AveHR  120  75% / MaxHR  142  89%  / 240 cals / 45 % fat / 17 mins InZone (75%+).

BED AT 10h30 PM

Start reading Penser entre les langues de Heinz Wismann

THURSDAY,      October 11th 2018

ACHES & PAINS get my metatarsal supports for my 3 other running shoes. I'm all set now for cosy feet.

ACHES & PAINS see Dre A talk about food and stuff. continue R but don't have to take it all the time.

7h30 PM Off- Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
I was going to do the P90X Kenpo, but felt more like doing this one, and I kicked ass .

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)

planned BED AT 10h30 PM                                                                                                                                 r

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