Notes by Nectar

Your destiny lies in your own hands

The final few: Week 10

on July 9, 2012

My body was in shock after my Sunday morning session with Rama. I did a 5-minute warm-up on the cross-trainer and we began one of his ‘Ramanova’ circuits. It consisted of three sets of the following:

  • Lateral pulldown x 15
  • Clean and press (with a weighted bar) x 15
  • Pelvic lifts x 15
  • Military press (with a weighted bar) x 15
  • Push-ups x 15
  • Bicep curls (with a weighted bar) x 15
  • Squat jumps (with a weighted bar on my shoulders) x 12
  • 500m on the cross-trainer (in the first set only) or 2 minutes of shuttle runs up and down the gym (in the second and third sets)
  • Rest x 3 minutes

It was hard!

In the first round, I tried to beat my best time on the cross-trainer (3:03) but only managed 3:11. In the second round, I did shuttle runs (29 shuttles = 203m. In the third round I had a choice of the cross-trainer or shuttle runs. I chose shuttle runs and did 30 (or 210m). 

In the third round, I did the pelvic lifts with my feet on a bench. It was much harder and I could feel my hamstrings burning. I also used the 3-kg weights for the bicep curls and squat jumps in the third round. 

I had a rest after that and then did several ab exercises (20 seconds on/10 seconds off): basic crunches, abs cycle, reverse crunches, scissor kicks, long lever crunches, forward plank, side plank, and the whole circuit again. 

I was done by the end of it!

I had yoga on Monday morning. My cousin couldn’t make it at the last minute so it was just me. While I was in the class I realised I was getting a bit bored of yoga – every class is the same, I know what the teacher’s going to say next, and I even know what tone he’s going to say it in. I suppose there’s just one more Monday before I head to Bali and then I can have a break from it. 

I need to get back to doing 5k on the treadmill. On Tuesday morning I did 3k again (27:19) and two sets of tricep dips. I probably could have done 5k but I was late getting to the gym and I didn’t want to be late for lunch with a friend.

My second session of the week with Rama was tough. I did a few minutes on the cross-trainer to warm up. He told me he was going to focus on my lower body and that I was going to do three 500m sprints on the cross-trainer – I was really not liking the sound of it. I mentioned to him that I wanted to start running and asked him what was the best way to go about it. He said that instead of doing three 500m sprints on the cross-trainer I would do them on the treadmill. Oh God, what had I done?? I wanted to start running but not right at that moment! No time like the present, I suppose??

I started with 500m on the treadmill. It took me 4 minutes and 7 seconds. I didn’t even know I could run (jog) for as long as that. Rama said I should eventually be running 500m in 2:30 to 2:45.

I then did three sets of 15 squats with a 30-second rest in between each set. After that I did three sets of 15 really low squats with a 30-second rest in between each set. After that I did three sets of 15 squats only using the middle range of the really low squats (with a 30-second rest in between each set) – it was like pulsing up and down and my thighs were burning by the end of it.

After that I did another 500m on the treadmill. This time it took me 4 minutes and 3 seconds. My legs were already tired after all those squats but I just carried on. 

The second round of lower body exercises consisted of a static lunge/heel kickback combination. I did two sets of 12 on each side. After that I did a balancing exercise – the single leg squat with toe touch (12 on each side). Then there was the deadlift/bent over row combination – again two sets of 12 using two 10-lbs weights. 

And then came the last 500m on the treadmill. This time Rama varied the speed from 6.5 km/h to 9 km/h. It took me 3 minutes and 54 seconds and my legs were like jelly at the end of it. He said I should eventually aim for 2:30 to 2:45. He said when I do my 3k or 5k on my own, to run for 250m and walk for 250m and then gradually build it up. It seems do-able.

I lay on my mat, eyes closed, having a rest and preparing myself for the abs exercises that were still to come. He said that things like running and stairs were good for the legs and also a good cardio workout. ‘And you’ve got stairs today,’ I heard him say. My eyes snapped open. ‘What??‘ I asked. ‘Today??‘ Thankfully, he was just joking. Yes, very funny. 

I did two sets of five different abs exercises (20 seconds on, 10 seconds off): basic crunches, abs cycle, toe reaches, scissor kicks and reverse crunches. And then I was finished for the day. After sitting at my desk for the rest of the day I knew I was going to be in trouble the next day as my legs were already sore.

I texted Rama on Thursday morning to say my legs were on fire – and not in a good way! He told me to stretch and get on the treadmill for a walk. I took some Nurofen (yes, I was in that much pain) and went to the gym. I stretched, did 3k and stretched again. I did feel better for it.

I woke up on Friday feeling just as sore as I had the day before. I took more Nurofen and decided to get back on the treadmill. Rama had told me that if I was going to run on my own, I should alternate jogging and walking every 250 metres – so I did that. I did 3k in 25:45. And my legs didn’t feel too bad afterwards.  

I woke up on Saturday not wanting to get on the treadmill but wanting to do some light exercise. I’d worked out every day so I decided to go to the pool. I did a few lengths, just to get my legs moving, but I mostly lay in the sun reading.

Low points of the week? Getting bored with yoga. Ending my affair with the mini Galaxy bars. And by that I mean finishing them. Still not doing 5k on the treadmill. 

High points of the week? Finding out I can run (jog) for 4 minutes continuously. I think I may have been 9 years old the last time I was able to do that.

Weight loss? None. I put on 1 kg this week. Damn you, mini Galaxy bars. We. Are. So. Over.


Read more updates here.


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