Notes by Nectar

Your destiny lies in your own hands

The final few

on June 10, 2013

My knee was still sore on Sunday so Randy did what he could with me.

I started with a 5-minute warm-up on the cross-trainer and then did the following circuit three times (with a rest between sets):

  • Kettlebell swings (6 kg) x 45 seconds
  • Rest x 10 seconds
  • Alternate knee-ins x 45 seconds
  • Rest x 10 seconds
  • Ab cycles x 45 seconds
  • Rest x 10 seconds
  • Pelvic lift held for 45 seconds

I did another 3 minutes on the cross-trainer and did the next circuit three times (with a rest between circuits):

  • Dead lift (15-lb weights) x 15
  • Bum lift x 15 on each side (this was done lying on my front, and bending one knee behind me and lifting my leg up)
  • The ladder (check out In & Out at 0:45) x 6 lengths
  • Sit-ups with legs on a bench x 20

I then did some stretching and was done!

I didn’t have yoga on Monday and my knee was still a bit sore so I gave it a rest until my Wednesday session with Randy. I started with a 5-minute warm-up on the cross-trainer and then did the following circuit:

  • Lateral pulldowns x 15
  • Skull crushers (with 3-kg weights) x 15
  • Crawl out/knee-ins/crawl back x 8 (there were no push-ups involved this time but I still hated this!)
  • V-sit x40/50/60 seconds (in sets 1, 2 and 3, respectively)

My arms were aching after that. I then did 3 minutes on the cross-trainer and had some water. The second circuit consisted of:

  • Fly press (3-kg weights)/leg raises x 15
  • Single leg pelvic lifts x 10 on each side
  • Burpees x 10

I did that three times and was finished. Some stretching followed and that was the end of my session.

I didn’t work out again the rest of the week. I did a few lengths in the pool on Thursday and Friday, but nothing too strenuous – I thought the low impact would be good for my knee…

Low point of the week? All I did on Saturday afternoon/evening was eat mini Galaxy bars – I think I had about 10.

High point of the week? My knee was feeling a lot better by Saturday.

Weight loss? None – I’m stuck at 70 kg.

Legs

Read more updates here.


2 responses to “The final few

  1. […] doing the pullovers/skull crushers I confessed to Randy about all the chocolate I’d eaten the day before. ‘What?? I was just about to tell you you’re looking fit and slim – what’s […]

  2. […] Sunday was relaxing. After my session with Randy I decided to do some work and then went to the pool with my book in the […]

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