Notes by Nectar

Your destiny lies in your own hands

The final few

on April 6, 2015

And another good week at the gym!

Trevor cancelled our Sunday morning session and I decided to go on my own. I did 5 km on the treadmill in 47:14 (31 seconds faster than last time). I walked it, starting at 6 km/h and increasing the speed every 5 minutes until I got to 6.5 km/h.

On Monday I was a bit rushed (fire drill and birthday lunch) so I ended up doing just 20 minutes on the treadmill (17:14) and two sets of lower body exercises. Still, better than nothing!

I had yoga on Tuesday morning. It was just me as my cousin was travelling. I thought about cancelling the class for the next two weeks but then felt like I really needed to do yoga and didn’t want to stop it for so long. It was a good class. I’m always surprised when I can do a seated forward bend and hold on to my feet – when I started doing yoga my hands barely reached the middle of my shins.

Trevor’s 30-day abs challenge started on Wednesday so that’s what we did in my session. I warmed up on the bike for 5 minutes and did this weights circuit before the abs challenge:

  • Combined bench squat/punches x 10 (3-kg weights)
  • Deadlifts x 10 (15-lb weights)
  • Shoulder press x 10 (10-lb weights)
  • Sumo squats x 10 (20-lb weight)
  • Lateral pulldown x 10
  • Repeat

After that I did 16 minutes on the treadmill (it’s supposed to be 20 minutes but we didn’t have enough time). I alternated walking and running, and on the last two runs I increased the incline to 3%. Then I did the following abs circuit for 20 minutes:

  • Mountain climbers x 40 s
  • Rest x 20 s
  • Side plank x 40 s (changing sides halfway through)
  • Rest x 20 s
  • Abdominal in and out x 40 s
  • Rest x 20 s
  • Abdominal toe touches x 40 s
  • Rest x 1 min 20 s

I did that circuit four times. Unfortunately both gym mats had disappeared so I was doing all the exercises on a bench – which took some getting used to. The hardest exercise was the side plank, but I think that’s because I was on a bench and just not very comfortable.

I did day 2 on Thursday. I did a 5-minute warmup on the bike and 20 minutes on the treadmill (2.22 km). And then came the abs circuit:

  • Situps x 40 s
  • Rest x 20 s
  • Spiderman crunches x 40 s
  • Rest x 20 s
  • V ups x 40 s
  • Rest x 20 s
  • Hip rolls x 40 s
  • Rest x 1 min 20 s

It was much harder than the day before! Or perhaps I was already in so much pain from the day before that it felt like it was harder. I found the hip rolls the hardest and for the last two sets I swapped them for Russian twists – I figured they’d work the same oblique muscles so I just substituted them.

I thought I’d go to the gym on Friday but I didn’t. And on Saturday, the day after my birthday drinks, the closest I got to the abs challenge was doing a situp to get out of bed. And that was painful enough!

Low point of the week? My knees are still aching a bit. I had cake on Monday, and a lot of drinks on Friday night! I also had a can of Coke on Saturday – my first soft drink since 2nd January.

High point of the week? I worked out five times this week! I’d bought a pair of white linen shorts last summer and wanted to wear them on my birthday and was really pleasantly surprised when they fit. I also got a lot of comments from my friends at my birthday who said I looked fit (athletically speaking, I’m guessing). So that felt really good.

Weight loss? Still up and down – but I don’t think the scales accurately reflect the changes taking place in my body shape.

Just do it

Read more updates here.


2 responses to “The final few

  1. […] had a gym session with Trevor on Wednesday and a piano lesson in the evening. I tried to do as much work as I could as I knew I […]

  2. […] was still hard, but I did find it more doable than the week before! In the last set I swapped the hip rolls for Russian twists. The week before, I did Russian twists […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: