Notes by Nectar

I haven’t posted anything over the last few weeks, because I haven’t done anything! The last session I had with Trevor was on 14th December. I started with 5 minutes on the bike and then spent 14 minutes on the treadmill:

• 1 min x 5 km
• 1 min x 5 km (5% incline)
• 2 min x 7 km (5% incline)
• 1 min x 5 km
• 2 min x 7 km (5% incline)
• 1 min x 5 km
• 2 min x 7 km (3% incline)
• 1 min x 5 km
• 2 min x 7 km (3% incline)
• 1 min x 5 km

When that was over I did the following circuit:

• Bench squats (with 10-lb weights) x 40 s
• Rest x 20 s
• Mountain climbers x 40 s
• Rest x 20 s
• Combined squats/alternating shoulder press (with 3-kg weights) x 40 s
• Rest x 20 s
• Bent-over row (with the weighted bar) x 40 s
• Rest x 20 s

I did the circuit two more times and then we did some boxing – alternating pad work with squats and bench squats.

After that I did several sets on the abductor machine

• 33 kg x 10
• 40 kg x 10
• 47 kg x 10
• 54 kg x 10
• 47 kg x 10
• 40 kg x 10
• 33 kg x 10

I did some stretching after that and was done.

I didn’t have yoga this week and Trevor couldn’t make our Wednesday session. I had a mildly sprained ankle over the weekend and took it easy the following week. My yoga teacher and Trevor were away for a couple of weeks (not together, I don’t think). The week after Christmas I had some friends in town for the whole week. And the week after that I was ill! And before I knew it, almost a month had gone by.

Here’s to a better 2015 – and taking off all that weight I put on in 2014!

Read more updates here.