I had my usual session with Trevor on Sunday morning. After my warm-up on the bike, I spent 12 minutes on the treadmill:
- 1 min x 5 km
- 2 min x 7 km
- 1 min x 5 km (1% incline)
- 2 min x 7 km (1% incline)
- 1 min x 5 km (2% incline)
- 2 min x 7 km (2% incline)
- 1 min x 5 km (3% incline)
- 2 min x 7 km (3% indline)
After that I did the following circuit:
- Combined burpees/shoulder press (10-lb weights) x 10
- Rest x 30 s
- Treadmill (self-powered) x 1 min
- Rest x 30 s
- Spiderman plank (elbows on a bench) x 1 min
- Rest x 30 s
- Russian twists (3-kg weight) x 1 min
- Rest x 1 min
- Repeat two more times
After a longer rest (that self-powering treadmill exercise is a killer), I did this circuit:
- Sumo squats (15-lb weight) x 15
- Bent over row (15-lb weights) x 15
- Combined deadlifts/upright row (10-lb weights) x 15
- Combined forward lunge/lateral raise (3-kg weights) x 15
I did some stretching after that and was done for the day.
My cousin and I had our usual yoga class on Tuesday morning – our teacher showed up late and without deodorant again. But once we began the class I stopped noticing the smell.
I had another session with Trevor on Wednesday. After my 5-minute bike warm-up I did this circuit:
- Walking lunges x 2 lengths of the gym
- Combined bench squats/shoulder press (3-kg weights) x 10
- Flutter kicks x 10
- Leg scissors x 10
- V-sit x 10 s
- Abdominal in and outs x 10
- Side hip raises x 10 (on each side)
- Boxing
- Treadmill (1 min 5 km, 3 min 7 km, 3% incline)
It doesn’t sound too bad, but the boxing and the treadmill were exhausting. Who knew I could even jog for 3 minutes in a row? After a rest and some water, I did the circuit again but made the following changes: during the walking lunges I used 3-kg weights; during the boxing I was pedalling on the bike and moving my arms up and down like a piston while boxing above me; and during the treadmill I was on a 5% incline.
I did some stretches after that and was done.
I didn’t work out again that week. I had friends in town and was out a lot!
Low point of the week? Eating and drinking a lot. More friends in town and an impromptu visit to Abu Dhabi to see Pharrell!
High point of the week? I can jog for 3 minutes on the treadmill!
Weight loss? None.
Read more updates here.
Notes by Nectar 