Notes by Nectar

Your destiny lies in your own hands

Five workouts done this week!

I had my usual session with Trevor on Sunday morning. I started with a 5-minute warmup on the bike and then did the following weights circuit before beginning the abs challenge:

  • Combined deadlift/shoulder press x 10 (body bar)
  • Bent-over row x 10 (15-lb weights)
  • Sumo squats x 10 (20-lb weight)
  • Dumbbell jabs x 10 (3-kg weights)
  • Abductor machine x 10 (47 kg)
  • Lateral pulldown x 10
  • Repeat

In the second set I increased the reps to 15 for each exercise. I also increased the weights for the abductor machine to 54 kg. After that I did 15 minutes on the treadmill – alternating between walking and running each minute (1.6 km). And then I did an abs circuit:

  • Feet elevated crunches x 40 s
  • Rest x 20 s
  • Breakdance leg sweeps x 40 s
  • Rest x 20 s
  • Knee to elbow twists x 40 s
  • Rest x 20 s
  • Plank walkers x 40 s
  • Rest x 20 s
  • Rest x 1 min
  • Repeat three more times

The hardest of those exercises were the breakdance sweeps (again). And the plank walkers were hard on my shoulders and back. After the first two sets I had to rest on my knees to do them!

After that I thought I was done for the day but Trevor put me back on the treadmill for 3 minutes at a speed of 6 km/h with an incline of 6%. And then I was done for the day.

On Monday I went back to the gym and did 5 minutes on the bike as a warmup. I did 20 minutes on the treadmill (2.27 km), alternating between walking and running. Then I did an abs circuit:

  • Bicycle crunches x 40 s
  • Rest x 20 s
  • Reach through crunches x 40 s
  • Rest x 20 s
  • A-frame twists x 40 s
  • Rest x 20 s
  • Toe touch leg drops x 40 s
  • Rest x 1 min 20 s
  • Repeat three more times

I did the 50-rep finisher and did a few stretches after that and called it a day.

I had my usual yoga class on Tuesday morning. On Tuesday night Trevor cancelled our Wednesday morning session. I went to the gym anyway. I was tired though and after my 5-minute warmup on the bike I decided to just walk for 20 minutes (2:07 km). I then did the abs challenge for that day:

  • 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

I still found the hip rolls really difficult – the Spiderman crunches were getting slightly easier. I did that circuit four times and finished off with the 50-rep finisher and was done for the day.

On Thursday, I decided to do the 20 minutes of cardio on the bike instead of the treadmill. I thought it might be easier but it really wasn’t! I kept alternating between level 5 and level 10 and would also pick up speed when I was on level 10. After the cardio I did the following circuit:

  • Lying leg raises x 40 s
  • Rest x 20 s
  • Lying hip thrusts x 40 s
  • Rest x 20 s
  • Scissor kicks x 40 s
  • Rest x 20 s
  • Crunches x 40 s
  • Rest x 1 min 20 s

That circuit was actually for Saturdays but as I never make it to the gym over the weekend I thought I’d give it a go. I ended with the 50-rep finisher.

I didn’t work out over the weekend.

Low point of the week? Again, I was out a lot this week – lunch on Sunday and Wednesday; dinner on Sunday, Tuesday, Wednesday, Thursday and Friday; and a friend’s champagne breakfast on Friday (I had a croissant – the first one I’ve had in ages)! I also drank a little on Sunday and Wednesday; and a lot on Thursday and Friday. Oh, but it was so much fun!

High point of the week? Working out five times this week again. I’ve been consistent for six weeks now, but I still feel the only place I’ve really lost weight is my face.

Weight loss? Still up and down – meh.


Read more updates here.

One thought on “The final few

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