Notes by Nectar

Your destiny lies in your own hands

On 5 October, I had my usual Sunday morning session with Trevor. I started with a 5-minute warm-up on the bike and then moved on to the treadmill for 12 minutes:

  • 5 km for 4 minutes (min 1: 0% incline, min 2: 4% incline, min 3: 8% incline, min 4: 12% incline
  • 5.5 km for 4 minutes (inclines as before)
  • 6 km for 4 minutes (inclines as before)

I then did the following circuit:

  • Sumo squats x 30 s
  • Shoulder press (3-kg weights) x 30 s
  • Reverse lunges x 30 s
  • Dumbbell jabs (3-kg weights) x 30 s
  • Treadmill x 1 min at 8 km/h
  • Rest

I then did the next circuit (but can’t remember some of the exercises):

  • Bench squats x 30 s
  • ? x 30 s
  • Alternating lunges x 30 s
  • Lateral press x 30 s
  • Treadmill x 1 min at 8.5 km
  • Rest

I did another circuit after that:

  • Deadlifts x 30 s
  • Upright row x 30 s
  • ? x 30 s
  • Bent over row x 30 s
  • Treadmill x 1 min at 8.5 km
  • Rest

And there was another circuit after that!

  • Mountain climbers x 30 s
  • High knees x 30 s
  • Russian twists x 30 s
  • Sit ups x 30 s
  • Treadmill x 1 min at 8.5 km
  • Rest

God, I needed a rest!

After all that we moved on to the weights machines:

  • Lateral press (wide grip) x 15
  • Lateral press x 15
  • Lateral press (underhand grip) x 15
  • Tricep extensions x 15 (3 sets)
  • Abductor extensions x 15 (3 sets)
  • Seated upright row x 15 (3 sets)

And then it was finally over. I did some stretching and crawled home.

On Monday I went back to the gym and did the 20-minute treadmill workout and circuit I’d been doing between sessions.

I had a yoga class on Tuesday morning. My cousin couldn’t make it so it was just me. It was a good class and our new teacher tries to make it a little different each week which I like.

I had another session with Trevor on Wednesday. There were two other people in the gym and one was using the bike so I did my warm-up on the cross-trainer for 5 minutes.

After that I did the following circuit:

  • Bench squats x 10
  • Combined bench squats/shoulder press x 10
  • Combined deadlifts/upright row x 10
  • Combined reverse lunges/lateral raises x 10 (5 on each side)
  • Sumo squats x 10
  • Crunches x 10
  • Toe touches x 10
  • Float kicks x 10 (10 on each side)
  • Mountain climbers x 10 (10 on each side)
  • Bike x 5 min

After a rest, I repeated the circuit increasing the number of reps to 12. At the end of it I spent 5 minutes on the treadmill (2 min at 7.5 km/h, 1 km at 5 km/h, 2 min at 7.5 km/h). I did the circuit a third time and at the end of it spent another 5 minutes on the treadmill (5 min at 5.5 km/h with an 8% incline). I was finished by the end of it.

I didn’t work out again that week. Or the two weeks after as I was in London – I did do a lot of walking while I was there though.

Low point of the weeks? Eating a lot while I was in London – I was at our local Chinese restaurant every other day.

High point of the weeks? Not exercise-related but meeting my third and latest nephew in London for the first time .

Weight loss? None – I think I put on 1 kg in London.

Work out 2

Read more updates here.

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