Notes by Nectar

My left knee was really sore on Sunday – it’s been like this for a while so I haven’t been able to do any lunges or squats in a few weeks.

I had my usual Sunday session with Randy. I started with my usual 5-minute warm-up on the cross-trainer and then did the following circuit three times (with a rest between sets):

• Leg curl machine x 15
• Tricep dips x 15
• Seated shoulder press (with 3-kg weights) x 15
• V-ups x 20

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

• Kettlebell swings (6 kg) x 20
• Burpees x 10
• Abdominal leg raises x 15
• Combined half push-ups/alternating knee-ins x 10 (a half push-up followed by a knee-in on both sides)

I used to hate burpees – but compared to the push-up/knee-in combo, I much prefer them!

I did some stretching after that and was done for the day.

I woke up sore all over on Monday – my hamstrings and shoulders and abs were all aching – and my knee was still sore. I went to the gym after my Arabic class and did 2 km on the treadmill (17:08) and then did some lower body and abs exercises.

I went back to the gym on Wednesday. I decided to use the cross-trainer as it would have less impact on my knees than the treadmill. About 5 minutes after I’d started I thought I might get a bit bored on the cross-trainer so I tried to keep it interesting by increasing my speed to 9-10 kph for 1 minute and then decreasing it to 6-7 kph for the 1 minute, and so on. I did 3 km (23:54) and then did the lower body and abs exercises.

I had a tough session with Randy on Thursday. I saw him walk into the gym with boxing gloves, pads and the ladder and knew I was in trouble. I started with the usual 5-minute warm-up on the cross-trainer.

The first circuit consisted of:

• Punches x 50 seconds
• Rest x 10 seconds
• Stepping in/out of the ladder x 50 seconds
• Rest x 10 seconds

I did that circuit twice.

The next circuit consisted of:

• Roundhouse kicks (right) x 50 seconds
• Rest x 10 seconds
• Roundhouse kicks (left) x 50 seconds
• Rest x 10 seconds
• Stepping in/out of the ladder x 50 seconds
• Rest x 10 seconds

I did that circuit twice and had a rest.

The third circuit was a combination of the first two circuits:

• Right punch, left punch, right kick, left kick x 50 seconds
• Rest x 10 seconds
• Right punch, left punch, right kick, left kick x 50 seconds
• Rest x 10 seconds
• Sit-ups combined with alternating punches x 50 seconds
• Rest x 10 seconds
• Plank x 50 seconds

During the sit-ups, Randy stood on my feet and once I was sitting I had to punch the pads he was holding with my right and left hands. By the time I had to do the plank I was exhausted.

Then came more ab exercises:

• Toe touches x 50 seconds
• Rest x 10 seconds
• Heel touches x 50 seconds
• Rest x 10 seconds
• V-sit x 50 seconds
• Collapse in a heap of sweat and tears

I did that circuit three times and was ready to die by the end of it. I then did some stretches and I was done!

I didn’t make it to the gym again – I had two late nights over the weekend and just didn’t feel like it!

Low point of the week? My almost-3-year-old nephew telling me I had a ‘big belly’ (the little sh*t). I’m hoping he was just comparing it to his, in which case I suppose it is much bigger!

High point of the week? I decided to do the 30-day plank challenge starting on 1st August. I mentioned it to Randy in my Thursday session and he said 20 and 30 seconds was too easy and to start on Day 7 (45 seconds). I liked the idea of easing myself in though. I suppose I know I can do 45 seconds as I did 50 seconds (twice) in my session with him this week. Having said that, I totally forgot about the plank challenge on Friday and Saturday. Oops!

Weight loss? Argh. Still stuck at 70/71 kg.

Read more updates here.