Notes by Nectar

Your destiny lies in your own hands

After the most alcohol-fuelled weekend ever, I had a session with Randy on Sunday morning. It was a long weekend here in Dubai and I was out Thursday, Friday and Saturday nights. Luckily Randy said he could do 11:15 on Sunday morning instead of our usual 10am slot.

I got to the gym and found one of the treadmills still running (there was nobody there) and all the air-conditioners on. What a complete waste of energy! And it was freezing! I stopped the treadmill and started with 5 minutes on the cross-trainer as usual. We then went outside by the pool. Randy set up the suicide run and I did the following circuit:

  • Suicide run
  • Combined dead lift/upright row (3-kg weight) x 15
  • Jumping jacks x 30 seconds
  • Wall squat x 30 seconds

I wasn’t sure whether it was the jumping jacks or the suicide run but my left knee started to ache a bit. I suspect it could have been when I was turning during the suicide run. Let’s hope it’s just temporary. We went back into the gym for another 3 minutes on the cross-trainer and then went back outside for the rest of my session. The second circuit consisted of:

  • T plank x 10 on each side
  • Sit-ups x 20
  • Ladder (stepping in/out) x 6 lengths
  • Shoulder press (3-kg weights) x 10 (first set only)

After the first set I sat down. I don’t know whether I was totally exhausted or dehydrated (or both), but I thought I might throw up or pass out (or both). Randy looked at me and asked if I was OK. ‘No, I don’t think so,’ I replied. I rested for a bit and then did the second set, but Randy told me not to do the shoulder press at the end of the circuit. At the end of the second set he told me to lie down with my legs up against the wall for a few minutes. And then I did the third set, again without the shoulder press at the end.
Randy stretched me at the end of it and I went home.

Again, I did nothing until my next session with Randy on Thursday. By then, the pain in my knee had subsided as well. I did the usual warm-up on the cross-trainer and then did this circuit:

  • Chest fly press (3-kg weights) x 10
  • Chest press (3-kg weights) x 10
  • Combined dead lift/shoulder lateral raise (3-kg weights) x 15
  • Tricep extensions x 15
  • Run on the treadmill x 300 m

I did that three times. The runs killed me as I hadn’t done any running in ages.

The second circuit focused on my core:

  • Plank x 50 seconds
  • Sit-ups x 50 seconds
  • Toe reaches x 50 seconds
  • V-sit x 50 seconds

I did that circuit three times and then Randy stretched me. My abs ached for two days after that. I had planned to do some cardio on Saturday but was so unexpectedly hungover and I knew it wasn’t going to happen.

Low point of the week? Still feeling unmotivated and unable to find my mojo.

High point of the week? Running on the treadmill after ages – even if it was for just a short time.

Weight loss? None!


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