I had my usual session with Trevor on Sunday morning. After my 5-minute warm-up on the bike, I spent 10 minutes on the stepping machine. I hadn’t used it with Trevor before and couldn’t figure out how to power it up! Luckily (I suppose) he told me that with the circuit we were using it for it didn’t really need to be powered up.
- Combined step/glute kickback x 15 on each side
- Quick steps keeping the pedals at the top of the machine x 30
- Repeat for 10 minutes
It was more tiring than it sounds! After that I did the following circuit:
- Combined squat/upright row (using the cable machine) x 15
- Lateral pulldown (wide grip) x 15
- Mountain climbers x 15
- Reverse treadmill mountain climbers (my elbows were on a bench) x 10 steps
- Treadmill x 3 min at 5 km/h
- Rest
After a water break I did that circuit again. I have no idea where Trevor got the idea to do the reverse mountain climbers on a treadmill but it was the most unnatural sensation! It’s also something I wouldn’t be able to do on my own – who would start and stop the treadmill? Weird, weird, weird.
Another water break and we went outside to do some boxing by the pool.
- Pad work x 45 s
- Squats x 30 s
- Pad word x 45 s
- Run around the pool x 1 lap
- Step ups x 30 s
- Pad work x 45 s
- Run around the pool x 1 lap
- Squat off step with side leg raise x 20 s on each side
- Pad work x 45 s
- Run around the pool x 1 lap
- Walking lunges x 2 lengths
- Push-ups x 30 s
- Pad work x 45 s
We went back in and I thought it was just to collect my stuff but I had a few more minutes to go. I did 5 minutes on the treadmill at 5 km/h with an incline of 7%. Some stretching came after that and I was done. ‘What are you doing the rest of the day?’ Trevor asked. ‘Recovering,’ I replied.
I didn’t go to the gym on Monday morning but by the afternoon I was feeling a bit restless and decided to go. All I did was 5 minutes on the bike and 20 minutes on the treadmill but it was better than sitting around upstairs.
I had another session with Trevor on Wednesday. After a 7-minute bike warm-up I did this circuit:
- Good mornings (with the bar) x 10
- Curtsey lunges (with the bar) x 20 (10 on each side)
- Combined squat/hammer curl (10-lb weights) x 10
- Abductor machine x 20 (40 kg, with a pulse)
- Bench step-ups x 20 (10 on each side)
- Rest
The curtsey lunges were actually really uncomfortable on my left knee so Trevor left them out of the next couple of rounds. In the second set, I did 15 of each exercise and increased the weight of the abductor machine to 45 kg (still doing 20 reps). In the third set, I did 20 of each exercise and increased the weight of the abductor machine to 47.5 kg (still doing 20 reps). After a water break, I spent 15 minutes on the treadmill at 5 km/h:
- 0% incline x 1 min
- 5% incline x 1 min
- 7% incline x 1 min
- 9% incline x 1 min
- 11% incline x 1 min
- 13% incline x 1 min
- 15% incline x 1 min
- Repeat x 7 min
- 0% incline x 1 min
I hate the incline! And then there was very little boxing at the end:
- High knees/oblique twist x 45 s
- Pad work x 1 min 15 s
- Side squats x 45 s
- Pad work x 1 min 15 s
- Rest x 45 s
- Pad work x 1 min 45 s
I did some stretches after that and was done.
I woke up on Thursday and my glutes were on fire. I went back to the gym that morning. I did 5 minutes on the bike, 20 minutes on the treadmill and two sets of tricep extensions and lateral pulldowns.
I had a crazy weekend and didn’t get back to the gym again this week.
Low point of the week? Again, the weekend was all about eating and drinking.
High point of the week? Can’t really think of anything!
Weight loss? Ugh.
Read more updates here.
Notes by Nectar 