Notes by Nectar

Your destiny lies in your own hands

I had a Sunday morning session with Randy after ages. He was away for just over a week due to some visa issues and I was a lazy cow while he was away!

My Sunday session started with a 5-minute warm-up on the cross-trainer. I then did the following circuit three times:

  • Alternating knee-ins x 50 seconds
  • Crawl-out/crawl-in x 50 seconds
  • Alternating lunges x 50 seconds
  • Plank x 50 seconds

I did another 3 minutes on the cross-trainer and had a break.

The next circuit consisted of:

  • Single-leg hamstring raises x 10 on each side
  • Sit-ups x 50 seconds
  • V-sit x 50 seconds

After that circuit I was done and Randy stretched me out.

On Monday I woke up, had breakfast, checked my email, did some work and then decided I couldn’t put it off any longer. I went to the gym. I did 30 minutes on the treadmill (3.24 km) – clearly I walked all of it but that’s better than nothing.

I had another session with Randy on Thursday morning. After my 5-minute warm-up on the cross-trainer and some stretching I did this circuit three times:

  • Kettlebell swings x 20
  • Stepping on/off the treadmill x 30 seconds
  • Plank x 1 minute
  • Tricep dips x 10

I did another 3 minutes on the cross-trainer and had a break. After some water I did the following circuit three times:

  • Step-ups x 10 on each side
  • Crunches x 20
  • Combined sumo squats/lateral raises (3-kg weights) x 15

After that Randy stretched me out and I was done. I don’t know why but my legs and hamstrings were so sore after that work-out. I could still feel the ache well into the following week.

Low point of the week? Still eating, still drinking.

High point of the week? I got numbers for two new trainers – but then found out one of them knows Randy (I think that would be weird).

Weight loss? None! My clothes are tight – and even that isn’t motivating me to do anything.


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