Notes by Nectar

Your destiny lies in your own hands

I had a Sunday session with Randy after a whole week of doing nothing. I’d had minor eye surgery and hadn’t been able to do much for a few days afterwards and was ready to get back to work!

I started with 5 minutes on the cross-trainer and then did the following circuit:

  • Chest fly press (3-kg weights) x 20
  • Alternate knee-ins x 15
  • Squat/4 alternating punches (with 3-lb weights)/2 alternating high kicks x 12
  • Crunches x 20

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

  • Deadlift/upright row (3-kg weights) x 15
  • Roundhouse kicks x 15 on each side
  • Extended arm crunches x 20
  • Stair climbers x 40 seconds

Randy then stretched out my lower body and I was done.

I was sore on Monday and my yoga teacher cancelled our class. I was even more sore on Tuesday (especially my hamstrings and arms) and my hamstrings were still sore on Wednesday when I went to my second session of the week with Randy. I was also tired as my session was an hour earlier as I’ve started Arabic lessons!

I did my usual warm-up on the cross-trainer for 5 minutes and then did the following circuit:

  • Squat press (3-kg weights) x 15
  • Push-ups x 12
  • Half-burpees (staying on all fours, moving my legs in and out) x 15
  • Plank x 50 seconds

I did that three times followed by 3 minutes on the cross-trainer. I then did the next circuit three times:

  • Lateral pulldown x 20
  • Step-ups on a bench x 12 on each side (by the third set I was ready to cry – I hate these!)
  • Bunny hops x 30
  • Sit-ups x 20

I then did some stretching and I was done.

My thighs were sore for a couple of days after that session. It reminded me how sore I was after trekking in Komodo last summer.

Low point of the week? Realising while doing step-ups that my left leg is much weaker than my right.

High point of the week? Having a hot stone massage at Spa Zen at the Radisson Royal on Saturday afternoon – bliss!

Weight loss? None…


Whatever you say, Ryan!

Read more updates here.

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