I had my fifth session with Trevor on Sunday morning.
I did a 5-minute warm-up on the cross-trainer and then began a horrible circuit:
- Deadlift x 10
- Combined deadlift/upright row x 10
- Combined deadlift/upright row/chin up x 10
- Shoulder press (with 3-kg weights) x 20
- Kayak paddling x 20
- Combined reverse lunges/forward kick x 10 on each side
- Combined squats/oblique exercise x 10 on each side
- Treadmill x 5 minutes
I used the fit-bar for the first three exercises. I also used it for the paddling exercise where I sat on a bench with my feet up and paddled from side to side. With the reverse lunge/kick combination I would lunge backwards with my left leg, bring it forward and then kick forward with my right leg. That took some coordination! By the time I got to the squats/obliques I was shattered. On the treadmill I walked the first minute at 5.0 km/h and for the remaining 4 minutes I walked at 6.5 km/h at an incline of 4%. I did that circuit twice with a short break in between.
After the circuit I did 4 minutes on the stepping machine, 4 minutes on the bike and 4 minutes on the cross-trainer. And I was done! It was hard.
By Monday night my hamstrings were aching after all those deadlifts!
I made a lame attempt to do the 20/20/20 workout on Tuesday morning. I spent so long putting off going to the gym that when I got there I only did half my workout. Really, it was pathetic.
I could still feel my sore hamstrings by Thursday morning when I had my sixth session with Trevor. I started with a 5-minute warm-up on the cross-trainer and then began a circuit:
- Sumo deadlifts (with a 15-lb dumbbell) x 16
- Push-ups x 16
- Curtsey lunges (with a fit-bar on my shoulders) x 16 (alternating 8 on each side)
- Plank with a lateral raise (3-lb dumbbell) x 8 on each side
- Mountain climbers x 16
- Squats with a side kick x 8 on each side
- Boxing – jabs, hooks and uppercuts, and a couple of combinations
I had a short rest after the first set and we began the second set. Somewhere between the curtsey lunges and the plank I started to feel sick. I wasn’t sure if I was just tired or if I really wasn’t feeling well. I took a short break after the plank and then did the mountain climbers. I still wasn’t feeling great so Trevor abandoned the rest of the circuit and told me to pedal on the bike for 5 minutes. After that he put me on the treadmill for 8 minutes (speed of 5.5 with a 3% incline).
Once I’d finished on the treadmill, he made me do some floor exercises – pelvic lifts and variations on the regular pelvic lift, some hip and thigh exercises on all fours, and a 30-second plank. I then did some stretching and I was done.
I went back to the gym on Friday to do my 20/20/20 workout. I walked/ran for the first 20 minutes (alternating between 5.0 km/h and 7.5 km/h), did the abs circuit for the next 20 minutes and then got back on the treadmill for the last 20 minutes (walking at 6.0 km/h with a 3% incline). I felt like I’d achieved something!
Low point of the week? Feeling like a loser when I couldn’t finish the circuit on Thursday…
High point of the week? Trevor thought I was 29! Haha! Oh, I also made it to the gym four times this week. That hasn’t happened in a while.
Weight loss? I started the week at 77 kg (I know – awful) but for the rest of the week I was back down to 74 kg. The last time I saw 74 kg was at the beginning of January!
Read more updates here.
Notes by Nectar 