Notes by Nectar

Your destiny lies in your own hands

I had my session with Trevor on Sunday. I did a 5-minute warm-up on the cross-trainer and then did 3 minutes on the bike (resistance 7).

I then did the following circuit:

  • Squats x 16
  • Alternating lunges x 16
  • Tricep dips x 15
  • Tricep kickbacks (3-kg weights) x 15
  • Deadlifts (with bar) x 15
  • Wide squats (with bar) x 15
  • Push-ups x 15
  • Plank x 45 seconds
  • Treadmill x 6 minutes (1 min 7.5 km/h, 1 min 5 km/h, repeated twice and incline increased to 1%)

I had some water and did the circuit again.

I had some more water and then Trevor and I did some boxing – we did various sequences incorporating squats and high-knees.

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

I had asked Trevor if he’d be able to fit in an extra session on Tuesday to make up for the few I’d missed recently. He said that was fine but ended up cancelling on Tuesday morning. I was honestly so relieved as I’d had an unexpectedly late night on Monday!

I went to the gym on Wednesday and did 3 km on the treadmill (26:50).

I had my usual session with Trevor on Thursday morning. After my warm-up on the cross-trainer I got on the treadmill for 10 minutes:

  • 5 km/h x 1 min
  • 7 km/h x 1 min
  • 5 km/h x 1 min
  • 7.5 km/h x 1 min
  • 5 km/h x 1 min
  • 8 km/h x 1 min
  • 5 km/h x 1 min
  • 8.5 km/h x 1 min
  • 5 km/h x 1 min
  • 9 km/h x 1 min

After that we did a few rounds of boxing with squats and lunges between rounds.

I had some water and then went back on the treadmill for the same 10-minute routine.

I then did an abs circuit:

Toe touches x 30 seconds

  • Rest x 15 seconds
  • Plank x 30 seconds
  • Rest x 15 seconds
  • Repeat four more times.

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

Low point of the week? I was out a lot during the week – Monday, Tuesday, Wednesday and Friday nights. Also, going shopping before my holiday and not fitting into anything!

High point of the week? Taking up the speed on the treadmill and improving my 3 km time.

Weight loss? None.


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