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.

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