Notes by Nectar

Your destiny lies in your own hands

I had my usual Sunday morning session with Randy. I started with my 5-minute warm-up on the cross-trainer while he set up the equipment. The first circuit consisted of:

  • Step-ups on a bench combined with a shoulder press (3-kg weights) x 10 on each side
  • Push-ups x 12
  • Plank x 40 seconds (50 seconds in the second set, 60 seconds in the third set)
  • Running on the spot x 30 seconds

Step-ups are hard enough without adding a shoulder press to them. I really notice how much weaker my left leg is when I do these. My terrible balance and fear of falling don’t help either!

I did 3 minutes on the cross-trainer and then did the next circuit:

  • Squat x 20 seconds (held)
  • Rest x 10 seconds
  • Squats x 20 seconds
  • Ladder x 2 (stepping in and out, no jumping this time)
  • Sit-ups x 20 (holding a 10-lb weight above my head)

Randy thinks the regular sit-ups are too easy for me and is making them harder. The 10-lb weight also worked my arms a bit more!

I did another 3 minutes on the cross-trainer and then Randy stretched me. It was a good session – and nowhere near as tough as the two sessions I had the week before.

I woke up on Monday with sore shoulders and glutes. I was also tired from a night out on Sunday. I had my usual yoga class on Monday morning – our teacher introduced another new pose (the heron or krounchasana) which of course I can’t do!

On Tuesday my glutes were even sorer than they were on Monday. I went to the gym for a quick workout as I was meeting my cousin at noon. I did 20 minutes on the treadmill and two sets of sit-ups. Better than nothing, isn’t it?

I was still sore on Wednesday morning but had another tough session with Randy. I started with 5 minutes on the cross-trainer and then we went outside.

My first two exercises consisted of:

  • Plank x 30 seconds
  • Running up the length of the pool and back x 20 seconds
  • Repeat x 4

I did that circuit twice. If I finished the running there and back in under 20 seconds I could rest for whatever was left of the 20 seconds (that only happened the first two times I did it and it was for 5 and 3 seconds).

We went back inside after that and did three 2-minute rounds of boxing. Each 2-minute round consisted of:

  • 10 alternating punches
  • Duck (i.e. squat)
  • 20 alternating punches
  • Duck
  • 30 alternating punches
  • Duck
  • 40 alternating punches
  • Duck
  • 50 alternating punches
  • Duck

If the 2 minutes wasn’t up by the end of the 50 punches, we started again at 10 punches and carried on until the time ran out. In the second and third rounds, Randy kept raising his arms so I had to punch higher and higher. I couldn’t wait for it to be over!

I then did 3 minutes on the cross-trainer and began the next circuit:

  • Jumping jacks x 45 seconds
  • Rest x 10 seconds
  • Deadlift/upright row (3-kg weights) x 45 seconds
  • Rest x 10 seconds
  • Burpees x 45 seconds
  • Rest x 10 seconds
  • Stair-climbers x 45 seconds
  • Rest x 10 seconds
  • Alternating backward lunges x 45 seconds
  • Rest

Luckily I only had to do that circuit twice. I got back on the cross-trainer for a 3-minute cooldown and then Randy stretched me. Done for the day!

I didn’t work out again the rest of the week – I was a bit hungover on Thursday and really hungover on Friday, and on Saturday I was out of the house from 7am to 7pm!

Low point of the week? I don’t think there was one – apart from the two hangovers.

High point of the week? Deciding that spending even 15-20 minutes on the treadmill on Tuesday was better than nothing.

Weight loss? I’ve been either 68 or 69 kg all week! Let’s hope this continues…


Read more updates here.

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