Notes by Nectar

I had my usual Sunday morning session with Trevor. I started with a 5-minute warm-up on the bike. I then did the following circuit:

• Squats x 20
• Alternating lunges x 20
• Combined deadlift/bent over row x 10 (10-lb weights)
• Sumo squats x 10 (15-lb weight)

I then did some boxing combined with other exercises:

• Combined kick/toe touch x 30 s
• Jabs x 30 s
• Combined twist/knee up x 30 s
• Hooks x 30 s
• Squat jumps x 30 s
• Upper cuts x 30 s
• Rest

I then did the circuit of squats/lunges again and after that went back to the boxing intervals:

• Bench squats x 30 s
• Sparring x 30 s
• Combined bench squats/kick x 30 s
• Sparring x 30 s
• Bench squats x 30 s
• Sparring x 30 s
• Rest

I did the same circuit a third time and went back to the boxing intervals:

• Mountain climbers x 30 s
• Sparring x 30 s
• Spiderman plank x 30 s
• Sparring x 30 s
• Bench squats x 30 s
• Sparring x 30 s
• Rest

After a rest I did 10 minutes on the treadmill at 6 km/h with a 1.5% incline. After that I did some stretching and I was done.

I had a yoga class on Tuesday morning with our new teacher. She’s very hands-on and pushes us a lot more than her husband did. After just two lessons with her I started to think she’s a better teacher.

I had another session with Trevor on Wednesday. I did the usual warm-up on the bike for 5 minutes and then did 16 minutes on the treadmill. I alternated between 5 km/h and 7 km/h at an incline of 5%.

After that I did the following circuit:

• Deadlifts x 10 (with the body bar)
• Combined deadlifts/bent over row x 10 (with the body bar)
• Combined deadlifts/bent over row/upright row x 10 (with the body bar)
• Torso twists x 10 (with the body bar)
• Wide squats x 10 (with the body bar)
• Narrow squats x 10 (with the body bar)
• Combined reverse lunges/shoulder press x 10 (5 on each side, with 3-kg weights)
• Mountain climbers x 20
• High knees x 30 s
• Rest x 30 s
• Repeat

After doing that circuit twice, I spent another 3 minutes on the treadmill at 5 km/h and then I was done. I did some stretching and our session was over.

I went back to the gym on Friday and did 20 minutes on the treadmill (alternating walking/running) and three rounds of the circuit Trevor had given me. When I got to the gym there was a man on one of the treadmills. Being Friday I expected there to be other people in the gym, but this guy was walking on the treadmill in black trousers, grey knitted sweater and black lace-up office shoes. I thought it was rather odd gym attire. He then moved over to the weights machines but spent so much time on the phone between sets I wondered what the point was!

I didn’t work out again over the weekend. I’ve also stopped wearing my Jawbone as all it did was tell me how I wasn’t sleeping enough or walking enough. In fact, the only times I ever hit my target of 10,000 steps per day was when I was in London and Barcelona. Even on days when I get to the gym I barely make 4000 steps (if I’m lucky) and there’s only so much walking to the kitchen and back I can do each day. So I decided it had to go.

Low point of the week? I can’t really think of anything.

High point of the week? Working out four times in the week.

Weight loss? None.

Read more updates here.