|
Banner Picture
Bianca Andreescu wins
US Open
| FRIDAY,
August
30th 2019
9h05
CARDIO MILITAIRE~
GROUP FITNESS
with
Ioana Ene Anne B
55
mins Getting used to having trouble with my Cardio
(Effexor) I adapt the exercises to do more weight than excess cardio
BED AT 10h00 PM
|
SATURDAY,
August 31st 2019
8h37 AM
PRECOR 576i
60
mins
7-8
mets cross-country with 15/90 and 60/120 intervals./ instead of
tomorrow, so that I can have brunch with B&C
BED AT 10h00 PM /
B&C until tomorrow |
| MONDAY,
September
2nd 2019
4h45 PM
Concept 2 Rower
~
8 mins
WU
4h40
PM P90X
~ HOME FITNESS
with Tony Horton
—
#
12 Ab Ripper X
At the gym, without DVD, just the list on my water bottle.
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
1- In & Out
2- Seated Bicycle —
25 front / 25 back
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
½ V-UPs
today
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
stretch |
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Ioana Ene
55
mins All bodyweight.. including 2 mins of
burpees in WU and 7 +5 +3 lengths of BearWalk in main course.. I don't
really like it.
BED AT 10h00 PM
|
| TUESDAY, September
3rd 2019
1h15 PM HOME FITNESS
~
Amélie Style #2 with some modifications
niiice
WU- 200 ea side petit
chien arrière & 50 deep squats
|
Bloc 1
50 secs
/ 10 secs rest. REPEAT |
|
Push-up au sol, 1 pas de côté, à nouveau push-up |
|
Fente arrière / kick devant droite toucher petit
orteil opposé |
|
Fente arrière / kick devant fauche toucher petit
orteil opposé |
|
Mains au sol, bicyclette : alterner 10 lents
10
rapide |
|
Squat triceps Kickback DB8s |
|
Bloc 2
50 secs
/ 10 secs rest. REPEAT |
|
Squat, développé militaire
DB8s |
|
Squat sumo / flexion des coudes avec flexion
plantaire
DB8s |
|
Dead lift / rameur
DB8s |
|
Squat large / lève le genou de côté, gauche |
|
Squat large / lève le genou de côté,
droite |
|
Bloc 3
50 secs
/ 10 secs rest. REPEAT |
|
Squat, Side kicks, gauche |
|
Squat, Side kicks, droite |
|
Squats / élévation des bras sur le côté
DB5s |
|
Squats large
avec biceps
DB8s & flex plantaire alternée |
|
Jog |
BED AT 10h30 PM |
| WEDNESDAY,
September
4th 2019
4h35 PM
Concept 2 Rower
~
10 mins
WU
4h40
PM P90X
~ HOME FITNESS
with Tony Horton
—
#
12 Ab Ripper X
At the gym, without DVD, just the list on my water bottle.
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
1- In & Out
2- Seated Bicycle —
25 front / 25 back
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
½ V-UPs
today
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
stretch |
5h30
CARDIO MILITAIRE~
GROUP FITNESS
with
Rémy Morrissette Marsan
55
mins blocks of 4 exercises 40-30-20-10 reps repeated twice / 1
min each
BED AT 9h00 PM
|
SATURDAY, September
7th 2019
Watched too much tennis this week. but it's
good.
3h00 PM HOME FITNESS
~
Amélie Style #2 with some modifications
Just before watching Tennis, US Open Serena & Bianca
|
Bloc 1
50 secs
/ 10 secs rest. REPEAT |
|
Push-up au sol, 1 pas de côté, à nouveau push-up |
|
Fente arrière / kick devant droite toucher petit
orteil opposé |
|
Fente arrière / kick devant fauche toucher petit
orteil opposé |
|
Mains au sol, bicyclette : alterner 10 lents
10
rapide |
|
Squat triceps Kickback DB8s |
|
Bloc 2
50 secs
/ 10 secs rest. REPEAT |
|
Squat, développé militaire
DB8s |
|
Squat sumo / flexion des coudes avec flexion
plantaire
DB8s |
|
Dead lift / rameur
DB8s |
|
Squat large / lève le genou de côté, gauche |
|
Squat large / lève le genou de côté,
droite |
|
Bloc 3
50 secs
/ 10 secs rest. REPEAT |
|
Squat, Side kicks, gauche |
|
Squat, Side kicks, droite |
|
Squats / élévation des bras sur le côté
DB5s |
|
Squats large
avec biceps
DB8s & flex plantaire alternée |
|
Jog |
BED AT 9h30 PM |
SUNDAY,
September
8th 2019
9h00 AM
PRECOR 556i
60
mins
after WU, about 20 mins at resistance 10 then 8.
BED AT 10h00 PM
|
|
MONDAY,
September
9th 2019
7h15 HOME
FITNESS
~
Amélie Boot camp #1
60 mins /
take more time, but use DB8s.
|
Amélie CrossFit Style |
| 100 |
Squats
DB8s |
| 90 |
Crunches |
| 80 |
Biceps
DB8s
|
| 80 |
Triceps
DB8s |
| 70 |
Jump rope |
| 60 |
Squat Dev.
Militaire
DB8s |
| 50 |
1 leg hamstring butt lift
|
|
50 |
1 leg hamstring butt lift
|
| 40 |
Russian twist
DB8s |
| 30 |
Push-Ups
/ 30 feet / 30
knees |
| 20 |
Squat - Rameur
DB8s |
| 10 |
Burpees |
| 5 |
Jumping Jacks |
|
~ 2 mins |
dance moves & rest |
| 5 |
Jumping Jacks |
| |
etc up again |
BED AT 9h30
|
| TUESDAY, September
10th 2019
7h00 PM HOME FITNESS
~
Amélie Style #2 with some modifications
|
Bloc 1
50 secs
/ 10 secs rest. REPEAT |
|
Push-up au sol, 1 pas de côté, à nouveau push-up |
|
Fente arrière / kick devant droite toucher petit
orteil opposé |
|
Fente arrière / kick devant fauche toucher petit
orteil opposé |
|
Mains au sol, bicyclette : alterner 10 lents
10
rapide |
|
Squat triceps Kickback
DB8s |
|
Bloc 2
50 secs
/ 10 secs rest. REPEAT |
|
Squat, développé militaire
DB8s |
|
Squat sumo / flexion des coudes avec flexion
plantaire
DB8s |
|
Dead lift / rameur
DB8s |
|
Squat large / lève le genou de côté, gauche |
|
Squat large / lève le genou de côté,
droite |
|
Bloc 3
50 secs
/ 10 secs rest. REPEAT |
|
Squat, Side kicks, gauche |
|
Squat, Side kicks, droite |
|
Squats / élévation des bras sur le côté
DB5s |
|
Squats large
avec biceps DB8s & flex plantaire alternée |
|
Jog |
BED AT 9h30 PM |
| WEDNESDAY,
September
11th 2019
4h30
PM P90X
~ HOME FITNESS
with Tony Horton
—
#
12 Ab Ripper X
At the gym, without DVD, just the list on my water bottle.
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
1- In & Out
2- Seated Bicycle —
25 front / 25 back
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
¾ V-UPs
today
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
stretch |
4h55 PM
Concept 2 Rower
~
10 mins
WU
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Rémy Morrissette Marsan
55
mins good
BED AT 9h00 PM
|
THURSDAY,
September
12th 2019
12h35 PM HOME FITNESS
~
Amélie Style #4 ~ 45/15-TWICE
It was originally 45/15 and then
30/10 but this time I want it less cardio and longer..
|
45 secs / 15 secs rest — short rest, then REPEAT |
|
1 |
Squat, leave DB on floor, stand, squat, take DB and stand with
biceps flexion |
|
2 |
Arabesque with hip extension, left |
|
3 |
Arabesque with hip extension, right |
|
4 |
Elastic at feet, double side step and touch diagonal back |
|
5 |
lunge, touch floor with hands and, extend leg, lift arms, left |
|
6 |
lunge, touch floor with hands and, extend leg, lift arms, right
|
|
7 |
½
sit-up with DB over head, or not. |
|
8 |
DB Russian twist with legs off the floor |
|
9 |
Side plank with hip lift, left |
|
10 |
Side plank with hip lift, right |
|
11 |
Side lunge , touch floor with DB, stand with militairy press /
alternate sides |
|
12 |
Front Squat kick, alternate sides |
|
13 |
Sumo Squats, lift heels each time, finish with 10 secs Sumo jump
squats |
|
14 |
Back lunge with DB biceps, alternate sides |
|
15 |
on the back , hamstrings, left leg up |
|
16 |
on the back, hamstrings, right leg up |
|
17 |
on all 4s, leg lift to the side, 90°, left |
|
18 |
on all 4s, leg lift to the side, 90°, right |
|
19 |
45 secs : Double jumping-jack & Burpee |
|
20 |
45 secs : Triceps push-ups 2 up 2 down |
Break..then
|
P90X3 - AB-Ripper
— some isometrics |
| 1.) Tin Man Windmill
– 5 each side, 10 total |
| 2.) Dolphin Hops- 3
hops in, 1 out, 15 total |
| 3.) C-Y Reach – 5
each side, 10 total |
| 4.) Sphinx Crunch
Hold- 5 each side, 10 total |
| 5.) 5 – Way Arbrinome |
| 6.) Hip Drop Twist- 6
each side, DB optional |
| 7.) Bridge Burners-
10 total, dumbbell optional |
| 8.) Speed Bike- 100
reps ( 2 speeds, 10 each up to 100) |
BED AT 10h00 PM |
RV with Dre Auclair - up Effexor to 150 mg
Start piano again
Diet : 140 lbs
SATURDAY,
September
14th 2019
Piano
~ 1h00
5h05 PM P90X
~ HOME FITNESS
with Tony Horton —
# 03 Shoulders & Arms
Almost the same weights as the
3rd session last spring :)
|
#03 Shoulders & Arms |
|
warm up & stretch
1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback
repeat 1 - 2 - 3
rest 30 secs
4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip
repeat 4 - 5 - 6
rest 30 secs
7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack
repeat 7 - 8 - 9
rest 30 secs
10- Seated Two-Angle Shoulder Fly — 16 reps
11- Crouching Cohen Curl
12- Lying-Down Triceps Extension
repeat 10 - 11 - 12
rest 30 secs
Bonus round
13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise
repeat 13 - 14 - 15
Ballistic Stretches |
BED AT 9h00 PM tired |
SUNDAY,
September
15th 2019
Piano
~ -1h00
8h47 AM
PRECOR 576i
60
mins
8-9
mets steady 8-9 resistance with 15/90
intervals.
resistance 10. / First time I do this for a full hour. interesting
BED AT 9h00 PM |
MONDAY,
September
16th 2019
Piano
~ -1h00
12h35 PM HOME FITNESS
|
P90X3 - AB-Ripper
— some isometrics |
| 1.) Tin Man Windmill
– 5 each side, 10 total |
| 2.) Dolphin Hops- 3
hops in, hold, 1 out, 15 total |
| 3.) C-Y Reach – 5
each side, hold each time 10 total |
| 4.) Sphinx Crunch
hold- 5 each side, 10 total |
| 5.)Arbrinome hold
each time 5 each side |
| 6.) Hip Drop Twist- 6
each side, DB optional |
| 7.) Bridge Burners-
banana crunch & twists10 total, DB optional |
| 8.) Speed Bike- 100
reps ( 2 speeds, 10 each up to 100) |
6h15 PM HOME FITNESS
~
Amélie Style #4 ~ 45/15-TWICE
Mostly with DB10s / going good.
|
45 secs / 15 secs rest — short rest, then REPEAT |
|
1 |
Squat, leave DB10s on floor, stand, squat, take DB and stand with
biceps flexion |
|
2 |
Arabesque with hip extension, left |
|
3 |
Arabesque with hip extension, right |
|
4 |
Elastic at feet, double side step and touch diagonal back |
|
5 |
lunge, touch floor with hands and, extend leg, lift arms, left |
|
6 |
lunge, touch floor with hands and, extend leg, lift arms, right
|
|
7 |
½
sit-up with DB10 over head, or not. |
|
8 |
DB Russian twist with legs off the floor
DB10s |
|
9 |
Side plank with hip lift, left |
|
10 |
Side plank with hip lift, right |
|
11 |
Side lunge , touch floor with DB, stand with militairy press /
alternate sidesDB10s |
|
12 |
Front Squat kick, alternate sides |
|
13 |
Sumo Squats DB10s, lift heels each time, finish with 10 secs Sumo jump
squats |
|
14 |
Back lunge with DB biceps, alternate sidesDB10s |
|
15 |
on the back , hamstrings, left leg up |
|
16 |
on the back, hamstrings, right leg up |
|
17 |
on all 4s, leg lift to the side, 90°, left |
|
18 |
on all 4s, leg lift to the side, 90°, right |
|
19 |
Double jumping-jack & Burpee |
|
20 |
Triceps push-ups 2 up 2 down |
BED AT 9h00 PM |
TUESDAY, September
17th 2019
Piano
~ 1h00 +
9h00 AM St-Pie
WALKING
~
50
mins
Club de Marche
avec Jacinthe, Alain, Francine
10h00 AM St-Pie MISE EN FORME POUR LES 50 ANS ET +
~
Amélie Martin
I would be shy to UP the exercises if I was just 50 years old, but
since I'm 65 I feel ok about it.
2h00 PM HOME FITNESS
~
Amélie Style #2 with some modifications
I've been want to try 2 WOs the same day, this is just the
right mix to do it.
|
Bloc 1
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Push-up au sol, 1 pas de côté, à nouveau push-up |
|
Fente arrière / kick devant droite toucher petit
orteil opposé |
|
Fente arrière / kick devant fauche toucher petit
orteil opposé |
|
Mains au sol, bicyclette : alterner 10 lents
10
rapide |
|
Squat triceps Kickback DB10s |
|
Bloc 2
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Squat, développé militaire
DB10s |
|
Squat sumo / flexion des coudes avec flexion
plantaire
DB10s |
|
Dead lift / rameur
DB10s |
|
Squat large / lève le genou de côté, gauche |
|
Squat large / lève le genou de côté,
droite |
|
Bloc 3
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Squat, Side kicks, gauche |
|
Squat, Side kicks, droite |
|
Squats / élévation des bras sur le côté
DB8s |
|
Squats large avec biceps
DB10s & flex plantaire alternée |
|
Jog |
BED AT 10h30 PM |
| WEDNESDAY,
September
18th 2019
4h20
PM P90X
~ HOME FITNESS
with Tony Horton
—
#
12 Ab Ripper X
At the gym, without DVD, just the list on my water bottle.
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
1- In & Out
2- Seated Bicycle —
25 front / 25 back
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
¾ V-UPs
today
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
stretch |
4h47 AM
PRECOR 576i
30
mins
8-9
mets steady 4 resistance just to move a little before Cardio
Militaire
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Rémy Morrissette Marsan
55
mins good
BED AT 10h00 PM
|
|
THURSDAY,
September
19th 2019
2h35
PM
Off-
Program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
Do it all at the right speed, and it's the
first time in a long time that I do the real Burnout instead of jab-cross-high-knees
|
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 7h40 PM !!
|
FRIDAY, September
20th 2019
Diet : 136 lbs
1h00 PM WALKING
~
Near
my house 5 km / 43 mins, same as when I jog!!
4h00 PM HOME FITNESS
~
Amélie Style #2 with some modifications
|
Bloc 1
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Push-up au sol, 1 pas de côté, à nouveau push-up |
|
Fente arrière / kick devant droite toucher petit
orteil opposé |
|
Fente arrière / kick devant fauche toucher petit
orteil opposé |
|
Mains au sol, bicyclette : alterner 10 lents
10
rapide |
|
Squat triceps Kickback DB10s |
|
Bloc 2
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Squat, développé militaire
DB10s |
|
Squat sumo / flexion des coudes avec flexion
plantaire
DB10s |
|
Dead lift / rameur
DB10s |
|
Squat large / lève le genou de côté, gauche |
|
Squat large / lève le genou de côté,
droite |
|
Bloc 3
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Squat, Side kicks, gauche |
|
Squat, Side kicks, droite |
|
Squats / élévation des bras sur le côté
DB8s |
|
Squats large avec biceps
DB10s & flex plantaire alternée |
|
Jog |
4h40 PM HIKING FINISHER
~ 16" STEPS / 24 lbs PACSAC (1x) / total 3 X 60/10 Step-ups
couldn't do more...
BED AT 10h30 PM |
| SATURDAY, September
21st 2019
11h00
AM Mont St-Bruno
WALKING
~
4
hours with Gaby, M+6
BED AT 7h30 PM
I wake up a few
minutes almost every hour after midnight. |
SUNDAY,
September
22nd 2019
Piano
~ 30 mins
8h47 AM
PRECOR 576i
60
mins
8-9
mets steady 8-12 resistance with 180/180 then 60/120 Strong WO
BED AT 9h00 PM |
|
MONDAY,
September
23rd 2019
Piano
~
12h45 PM HOMEFITNESS - STEPS WORKOUT
~
SPARTACUS style
Xoom as timer with SPARTACUS APP.
.
STEP-UPS ONLY, have music from ceiling
speakers, have ceiling fan, and floor fan. Add to that water, a
headband, a towel. Steps at 16" . 1st set with 23 lbs pacsac,
then 2 sets regular step-ups
BED AT 9h00 PM
|
TUESDAY, September
24th 2019
Piano
~
9h00 AM St-Pie
WALKING
~
50
mins
Club de Marche
avec Jacinthe, Alain, Francine, Yves
10h00 AM St-Pie MISE EN FORME POUR LES 50 ANS ET +
~
Amélie Martin
nice.
2h00 PM HOME FITNESS
~
Amélie Style #2 with some modifications
|
Bloc 1
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Push-up au sol, 1 pas de côté, à nouveau push-up |
|
Fente arrière / kick devant droite toucher petit
orteil opposé |
|
Fente arrière / kick devant fauche toucher petit
orteil opposé |
|
Mains au sol, bicyclette : alterner 10 lents
10
rapide |
|
Squat triceps Kickback DB8s |
|
Bloc 2
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Squat, développé militaire
DB10s |
|
Squat sumo / flexion des coudes avec flexion
plantaire
DB8s |
|
Dead lift / rameur
DB8s |
|
Squat large / lève le genou de côté, gauche |
|
Squat large / lève le genou de côté,
droite |
|
Bloc 3
(
I do 60/10s )
50 secs
/ 10 secs rest. REPEAT |
|
Squat, Side kicks, gauche |
|
Squat, Side kicks, droite |
|
Squats / élévation des bras sur le côté
DB8s |
|
Squats large avec biceps
DB8s & flex plantaire alternée |
|
Jog |
BED AT very early PM |
| WEDNESDAY,
September
25th 2019
4h20
PM P90X
~ HOME FITNESS
with Tony Horton
—
#
12 Ab Ripper X
At the gym, without DVD, just the list on my water bottle.
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
1- In & Out
2- Seated Bicycle —
25 front / 25 back
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
¾ V-UPs
today
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
stretch |
4h47 AM
PRECOR 576i
30
mins
8-9
mets steady 4 resistance just to move a little before CM
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Rémy Morrissette Marsan
55
mins good
BED AT 10h00 PM
|
|
THURSDAY,
September
26th 2019
We got
our NE111 numbers. I'm #970, Gabriel is #971.
11h45 PM HOMEFITNESS - STEPS WORKOUT
~ STEP-UPS ONLY
Xoom as timer with SPARTACUS APP.
. , have music from ceiling
speakers, have ceiling fan, and floor fan. Add to that water, a
headband, a towel. Steps at 16" 3 x 10 x 1 min / 10 secs rest with 23 lbs pacsac,
up and down with same foot / alternate each minute
7h45 PM HOME FITNESS
While Gaby does
his Shoulder physio exercises / I have to check exactly how to do #7..
|
P90X3 - AB-Ripper
— some isometrics |
| 1.) Tin Man Windmill
– 5 each side, 10 total |
| 2.) Dolphin Hops- 3
hops in, hold, 1 out, 15 total |
| 3.) C-Y Reach – 5
each side, hold each time 10 total |
| 4.) Sphinx Crunch
hold- 5 each side, 10 total |
| 5.) Arbrinome hold
each time 5 each side |
| 6.) Hip Drop Twist- 6
each side, DB optional |
| 7.) Bridge Burners-
banana, boat & twists10 total, DB optional |
| 8.) Speed Bike- 100
reps ( 2 speeds, 10 each up to 100) |
BED AT 10h00 PM
|
|
FRIDAY,
September
27th 2019
Diet : 136 lbs
5h35
PM
Off-
Program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
Do it all at the right speed.
feeling good
|
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 9h40 PM
|
SATURDAY,
September
28th 2019
Piano
~ 60 mins
8h47 AM
PRECOR 576i
60
mins
8-9
mets steady 8-10 resistance with 40 mins 180/180 then 60/120 Very
tired near the end
BED AT 9h00 PM |
|
SUNDAY,
September
29th 2019
Piano
~ 60 mins
7h00 PM P90X
~ HOME
FITNESS
with Tony Horton —
OFF-Program # 07 Stretching
| #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 9h30 PM
|
|
