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MONDAY,  November 24th  2014
Stop the Naproxen after this morning.

4h35 BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
50 mins  / AveHR  121  72% / MaxHR  153  92%  / 276 cals / 40 % fat / 27 mins InZone (75%+)
I soooo feel that I haven't done this for 4 weeks.. .2 blocks of 10 exercises at 1 min each. then one block of 5 exercises, mostly abs.

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
49 mins  / AveHR  124  74% / MaxHR  149  89%  / 285 cals / 40 % fat / 31 mins InZone (75%+)
Very difficult for me. I feel heavy but my knee is ok.3 blocks of 3 times 5 exercises.. 15 to 20 times each, I do maybe 60% of the WO

Aches & Pains This was a trial run to chexk out my knees. I didn't do all the squats.. but enough to see if I'm ok.

BED AT 10h30 PM

TUESDAY, November 25th  2014
Take the day off from work.. it was planned, just in case yesterday's WO is too difficult.

6h45 PM BALLROOM DANCE PRACTICE at HOME
30 mins Continue reviewing

Aches & pains : ok

BED AT 10h30 PM

WEDNESDAY,  November 26th 2014

7h42 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
5
3 mins+ / AveHR  131  77% / MaxHR  154  91%  / 534 cals / 40 % fat / 40 mins InZone (75%+) 

Wanted to go do elipticals at the gym, but chickened out :/ and actually didn't do much of the DVD either.. maybe 30%.. in between sewing a skirt  for a Bal en Blanc. But at least I tried the moves.. I still have DOMS from Monday, and really not confident in my right knee. Maybe I should join a Spinning Class..

BED AT 10h30 PM

THURSDAY,  November 27th  2014

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : 13  players, then 10, play until 9h50., Play ok but nothing special, My knee hurts more than last week. maybe it's yestderday's little plyo.

planned BED AT 12h30 AM

FRIDAY,  November 28th  2014

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
56 mins  / AveHR  125  75% / MaxHR  159  95%  / 324 cals / 40 % fat / 30 mins InZone (75%+)
I have alot of troube running sprints or squatting low. During Abs at the end we do a nice new exercise : lying on back, feet over head and bring them slowly back down until glutes touch the ground. repeat.. 10 is enough for today.
Main course : I don't have the actual exercises, but this is an examplet of Amélie's planning :
 

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 : 30 secs lents 20 secs rapide
Squat triceps

Bloc 2              50 secs / 10 secs rest. REPEAT

Squat, développé militaire
Squat sumo / flexion des coudes avec flexion plantaire
Dead lift / rameur
Squat / lève le genou de côté, gauche
Squat / lève le genou de côté, droite

 Bloc 3              50 secs / 10 secs rest. REPEAT

Side kicks, gauche
Side kicksc droite
Squats / élévation des bras sur le côté
Squats large avec coudes biceps

6h45 PM BALLROOM DANCE PRACTICE at HOME
60 mins Continue reviewing to music

BED AT 10h30 PM

SATURDAY,  November 29th  2014

10h36 SYNERGIE 9/12  ~SMALL GROUP FITNESS with Olivier Blouin
52 mins  / AveHR  136  81% / MaxHR  155  93%  / 354 cals / 35 % fat /
40  mins InZone (75%+)
We are 5.   main course :

4 x 40 secs / 20 secs rest
Speed ladder  : high MaryKaths over the steps
Wall ball :  1 high wall throw 14 lbs, 1 burpee with PU & jump
Floor :
V position, extend legs, hands together, extend up
KettleBell  : Walking lunges with militairy press opposit hand, 15 lbs
2 mins rest with explanations for next block
5 x 35 secs / 20 secs rest
Floor  : 1 burpee, 2 squats
Floor  : Plank with hand to opposite shoulder for 2 secs
Floor :
Side lunge; upright row with 15 lb kettlebell, (2 hands on 1 KB)
DumbBell   : 1 leg stiff leg DL with 5 DB rows ( 12 lbs)

After we do quite a few planks, when on the right side, I use my left leg and cross my right foot in front , above my left foot to protect my right knee. / I'm glad that Olivier extended the rests periods between the exercises so that we are more in intervals, with max effort each time.

DANCE EVENING at Érablière Le Rossignol Ste-Julie
 

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba, Twist
Right click and save to listen to Dances in bold.

Les Services musicaux MG / Michel Gingras / We have a little trouble finding which room the dance is in. Cité Célibataire is in room 1, we're in room 2 and 3 (pic) and a big company party is in room 4. We're also too early, the line dance class (15 mins) is at 7h30. and there isn't really any atmosphere before 8h00. The music is a nice mix. We talk with Richard & Huguette, I hope we meet them again, they seem nice.

Aches & Pains : Didn't feel my knee at all during the evening.

BED AT 12h30 AM

SUNDAY,  November 30th  2014

4h15 PM BALLROOM PRIVATE LESSON  at Studio de danse Harmonie ~ Louise Harrison Alain Geoffrion
60 mins with Gabriel —
Foxtrot :

7h15 PM BALLROOM DANCE PRACTICE at HOME
30 mins just enough to take note on what we did in our Foxtrot lesson

BED AT 10h30 PM

MONDAY,  December 1st  2014

4h36 BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
51 mins  / AveHR  124  74% / MaxHR  155  93%  / 295 cals / 40 % fat / 30 mins InZone (75%+)
Tabatas ..give it my best and ask quite a bit of my knees. .

5h35 CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
Don't stay. I don't feel that my knees can take more, and to save my right knee, I may have overworked my left quands..

7h15 PM BALLROOM DANCE PRACTICE at HOME
60 mins à bit of a few dances

 BED AT 11h00 PM

    Aches & pains : left quads hurt alot, maybe from "protecting" right knee

THURSDAY,  December 4th  2014
Aches & pains : trouble with back of right knee when getting up in the morning. 20 mins.

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : 10  players, then 7, play until 9h50., my knee doesn't hurt at all. I have some good reactions but not very mobile "je commence à manquer des coups à deux mains!" à la place de donner un coup juste à une main quand c'est sur le côté.

BED AT 11h30 PM

FRIDAY,  December 5th  2014

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
56 mins  / AveHR  125  75% / MaxHR  159  95%  / 324 cals / 40 % fat / 30 mins InZone (75%+)
I have

7h00 PM "BAL EN BLANC" PARTY AT CSVDC
Dance alot,. My knee hurts for a while when I extend it too much.. but is OK for Footloose near the end of the evening.  Almost all Disco, but me manage to dance a Merengue, a Bachata and some Triple-Swing.

BED AT 1h30 AM

SATURDAY,  December 6th  2014

10h39 SYNERGIE 10/12  ~SMALL GROUP FITNESS with Yan Fontaine
56 mins  / AveHR  133  80% / MaxHR  158  95%  / 369 cals / 35 % fat /
41  mins InZone (75%+)
We are 8. I'm with Kevin   main course : ( Yann will send me the program, but i think I remember most of it.. ) I really liked it alot. Is it because my knee is getting better or because of the 45-40-30 timing.. I really don't know.
 

1 x 45 secs / 15 secs rest ; 1 x 40 secs / 20 secs rest ; 1 x 30 secs / 30 secs rest
TRX  : plank position, Pike-ups
Floor :  Russian Twist on Bossu
Dumbells :
plank position, Rows
Speed Ladder  : Sqat and diagonal jump over ladder
3 mins rest with explanations for next block
1 x 45 secs / 15 secs rest ; 1 x 40 secs / 20 secs rest ; 1 x 30 secs / 30 secs rest
TRX  : Side Lunges 5 ea side .i
Floor :  Push-ups with feet/knees on Bossu
Dumbells :
Squats
Speed Ladder  : Walking planks to the side
3 mins rest with explanations for next block
1 x 45 secs / 15 secs rest ; 1 x 40 secs / 20 secs rest ; 1 x 30 secs / 30 secs rest
TRX  : on the back, hamstring curls
Floor :  on the back, scisors
Dumbells :
Plank position, DB 3-5-5  cross-overs
Speed Ladder  : diagonals

 

DANCE EVENING at Érablière Le Rossignol Ste-Julie Room 4 Fauco n.
 

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba, Twist
Right click and save to listen to Dances in bold.

Les Services musicaux MG / Michel Gingras / We're both quite tired but glad we came. Get to watch some very good dancers. We're there from about 8pm to 11 pm. Since it's the X-mas party it is well deocrated and there was a supper we didn't go to. The Disc Jockey plays Zorba whick we hadn't danced for years. Nice evening.

Aches & Pains : Didn't feel my knee at all during the evening.

BED AT 12h30 AM

Mtl at Manou's with his girls while he gets the Christmas Tree.

MONDAY,  December 8th  2014

4h36 BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
46 mins  / AveHR  119  71% / MaxHR  151  90%  / 242 cals / 45 % fat /
19 mins InZone (75%+)
steps.. good. .but I think I'm really feeling Friday's dancing in high heels. I'm less used to Disco than to ballroom./ My abs were hurting all day, and really killing me during the abs finale.. 

5h38 CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
37 mins  / AveHR  122  73% / MaxHR  148  89%  / 209 cals / 45 % fat / 21 mins InZone (75%+)
blocks of  3 sets of  6-8-10 of 3-5 exercises..
.but don't stay for the Cardio bonus because my right knee gives out once as i'm coming down from the steps. at about 30 mins in the WO. continue but very carefully and leave before the last cardio bonus.

BED AT 9h30 PM

WEDNESDAY, December 10th  2014
Work, but snow storm cancels St-Pie volleyball that I was supposed to try out with Gaby. Maybe in January.

Gaby has a good URL for easy salsa, merengue, bachata
http://www.coursdesalsagratuits.com

7h00 PM BALLROOM DANCE PRACTICE at HOME
1h20 mins Continue reviewing .. Mambo, Merengue.

Aches & pains : My right knee hurts alot all day :/

BED AT 10h30 PM

THURSDAY,  December 11th  2014
Aches & pains : trouble with back of right knee all day when I straighten out my leg.

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : 14  players, then 10, play until 10h00., my knee hurts when I straighten out my leg, even though I took two Advils.. Gabriel says that my passes are getting much better. I manage to hit with 2 hands on the side, as I've been wanting to for the past weeks. just three times, but it's a start.

BED AT midnight

FRIDAY,  December 12th  2014
Wake up with a very bad ache in my chest. Somewhere between a Bronchite and a Gripp musculaire..

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
56 mins  / AveHR  125  75% / MaxHR  159  95%  / 324 cals / 40 % fat / 30 mins InZone (75%+)

1h45 PM SHOVELLING Just 20 mins, to clear the balcony. I want to rest as much as I can to be fit at tomorrow's dance evening.

Get appointment with Dr Ladouceur, sports medicine specialist, on Wednesday December 17th.  Very glad that I phoned the clinic again to see where am I on the waiting list.

 BED AT 10h30 PM

SATURDAY,  December 13th  2014
Sick in bed all day 'til 3 pm

10h30 SYNERGIE 3 left/12  ~SMALL GROUP FITNESS with Olivier Blouin
Cancelled  by Olivier. that's 3 he owes us and plans to give them the next 3 weeks, but since it's the X-mas holidays, I'm going to ask if I can take them in January.
 

DANCE EVENING IN ST-HYACINTHE
 

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba, Twist
Right click and save to listen to Dances in bold.

We were at a corner table next to the dance floor with two chaming couples. Angèle & Gilles and Monique & Yves. The music, the diner, the conversation and the dance were all excellent. We even liked watching the competitions with the different levels of dancer.

 

Souliers de danse    

Yves Goulet
2425 Derome suite 4
St-Hyacinthe
tél: 450-773-5734 / 450-888-2112
yvesgoulet2010@hotmail.com

 

Aches & Pains : Very bad knee starting 10h30 PM..

BED AT 12h30 AM but cough so much I don't really fall asleep before 4 am :/

MONDAY,  December 15th  2014

4h36 BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
5h35 CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
With the Flu still hitting me bad and my knee aching even when I'm at rest, I really can't go to the gym

7h15 PM BALLROOM DANCE PRACTICE at HOME
40 mins à bit of what we missed on Saturday, slowly because of my knee.

 planned BED AT 10h30 PM but more like 2h30 am.. I'm nervous about my knee. and fighting with my flu symptoms...

WEDNESDAY, December 17th  2014
Work, but don't feel well all day. the flu..

Afternoon appointment

Dr Sylvain Ladouceur
Clinique Réadaptation universelle / Clinique du genou
2035, avenue Ste-Anne, #202, St-Hyacinthe
450-778-2218

I have to go get an appointement for an X-Ray to see how much arthrisis I have and an appointement for an MRI to see how, and how much,  my right knee  meniscus is torn. I also have a prescription for Voltaren Gel 5 %. and a note to buy Suprème Collagène.


7h30 PM BALLROOM DANCE PRACTICE at HOME
1h00 mins Continue reviewing .. Triple-Swing, Slow Waltz, Foxtrot, Samba
Cough alot :/

BED AT 9h30 PM

Sick in bed and sleep most of the day.. don't go to Volleyball in Granby. 

FRIDAY,  December 19th  2014
Slept all day and night yesterday to try to get ride of my cold. My knee hurts starting in the afternoon. I bought the Suprème Collagène but not the Voltaren 5% yet since it's too expensive..

Go bring papers to the St-Hyacinthe hospital for my knee X-Rays and MRI.

7h30 PM BALLROOM DANCE PRACTICE at HOME
1h15 mins Triple-Swing, Slow Waltz, Samba,  Rumba, Merengue. Good practice though not much energy.

BED AT 10h30 PM

Saturday M+2 in the late evening

Sunday M+2

Monday December 22nd M+2 for X-mas.. "Frozen" dresses and jewelry boxes for the girls.
Gaby gives me wireless headphones

TUESDAY,  December 23rd  2014
M + 2 until 3pm

7h30 PM Elite  Mag  Elastogel  Home Trainer
60 mins : steady spinning with music from my iPod.

Sony Wireless Over-Ear Headphones (MDRRF985RKC)

These Sony wireless headphones for home theatre let you sit back and relax to music or a movie's audio track without any annoying cords to get in the way. It's simple to set up and features high quality sound reproduction, a comfortable headband, and up to 25 hours of battery life. With a wireless range of up to 45 metres you'll be able to easily move around the room.

9h00 PM BALLROOM DANCE PRACTICE at HOME
50 mins Foxtrot,, Slow Waltz, Tango,  Rumba,

BED AT 10h30 PM

WEDNESDAY,  December 24th  2014
 

17h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 With Gaby
42mins ~ no HR monitor but
As usual Xoom as timer with SPARTACUS APP. Steps at 8" for 1½ sets and 10" for 1½ sets. routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat, stools for dips and TRX for push-ups. Add to that water, a headband, a towel  Also my cell phone to time the 2 mins pause between repeating the sets

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L/R
2 Traverses
3 Power Squats
4 Dips (from stools)
5 Skaters
6 Push-ups (TRX)
7 Pneus rapides
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

Aches & Pains :  My right knee hurts during Spartacus, but mostly in the front.

17 years with Gabriel !

Opium 300 ml Eau de toilette.

This has been my perfum for about 40 years.. Thank-you Gaby for loving it on me.

 

BED AT 11h30 PM

THURSDAY,  December 25th 2014
Doesn't feel like Christmas, but prepare Tournières & Bejgli

7h45 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 02 Plyometrics
5
4 mins+ / AveHR  138  84% / MaxHR  158  96%  / 768 cals / 30 % fat / 48 mins InZone (75%+) 
Honest WO but I feel heavy and still taking care of my knees.. specially in the Rock Star Hop  exercise. the rest is fair. Maybe I'm feeling Tuesday's Spinning.. then it's good.

#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

BED AT 11h30 PM

Manou et Marie-Lène come for lunch and early supper before we go watch The Hobbit. Very pleasant day.

SATURDAY,  December 27th  2014
Tired.. watch too much TV ..

7h30 PM BALLROOM DANCE PRACTICE at HOME
1h00 mins Triple-Swing,   Rumba, Merengue.

BED AT 10h30 PM

Gaby and I both reading "WILD" by Cheryl Strayed
I say on FB :

Je lis : Wild de Cheryl Strayed " Je n'peux pas m'empêcher de penser ce que je dis toujours "Too  many great adventure stories start with un prepared travellers" mais c'est sur le Pacific Crest Trail.. et très agréablement écirt.. alors je pardonne.

 

TUESDAY,  December 30th  2014

19h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1
42mins ~ no HR monitor but
As usual Xoom as timer with SPARTACUS APP. Steps at 8"  routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat, DB 10s for dips and TRX for push-ups. Add to that water, a headband, a towel  Also my cell phone to time the 2 mins pause between repeating the sets.

I Have P90X+ Intervals on TV just to keep me company
 

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L/R
2 Traverses
3 Power Squats
4 Dips (from stools)
5 Skaters
6 Push-ups (TRX)
7 Pneus rapides
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

Aches & Pains :  Mostly tired and feeling heavy

planned BED AT 11h30 PM

WEDNESDAY,  December 31st  2014
visit Manouane +2 and they wait for us to open X-mas presents ..Stay from 11h30 AM to 5h00 PM

Things are going in the right direction for Manouane and Daniela, and I have good hopes that my knee will be ok so come-on 2015.. we're ready to welcome you with open arms.

BED AT Midnight After ByeBye .. good program this year.

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