It’s been a while, hasn’t it? After the week in which I wasn’t feeling great, I went to London for five days with my mum. I ate my way through London – and had Chinese food every day (char siu pau, yum)! We got back on a Saturday morning and I had a session with Trevor on Sunday morning.
After my 5-minute warmup on the bike I did the following:
- Treadmill x 4 min (1 min 5.5 km/h, 2 min 7.5 km/h, 1 min 5.5 km/h)
- Squats x 30 s
- Boxing x 30 s
- Wide squats x 30 s
- Boxing x 30 s
- Step ups on the treadmill x 30 s
- Boxing x 30 s
- Step ups on the treadmill x 30 s
- Boxing x 30 s
- Treadmill x 4 min (1 min 5.5 km/h, 2 min 7.5 km/h, 1 min 5.5 km/h)
After a short break, I did this:
- Bench squats x 30 s
- Boxing x 30 s
- Mountain climbers x 30 s
- Boxing x 30 s
- Knee raise/twist x 30 s
- Boxing x 30 s
- Mountain climbers x 30 s
- Boxing x 30 s
- Bike x 3 min (resistance 10, 80-90 rpm)
I then did the following superset:
- Lateral pulldown (wide grip) x 15
- Shoulder press x 15 (3-kg weights)
- Lateral pulldown (narrow grip) x 15
- Shoulder press x 15
- Lateral pulldown (underhand grip) x 15
- Shoulder press x 15
I had a rest and did this superset:
- Combined deadlift/bench squat x 12 (15-lb weights)
- Tricep extensions x 12
- Combined deadlift/bench squat x 10
- Tricep extensions x 10
- Combined deadlift/bench squat x 8
- Tricep extensions x 8
I did some stretches after that and was done for the day.
I woke up on Monday feeling sore all over. I had yoga on Tuesday after ages – and I could really feel the difference. Everything was such an effort!
I had another session with Trevor on Wednesday. After 5 minutes on the bike, I did the following:
- Combined deadlift/bicep curl/squat/shoulder press/reverse lunges (10-lb weights)
I did that eight times – and I wanted to die. After that I did the following circuit:
- Treadmill x 6 min (1 min 5.5 km/h, 2 min 7.5 km/h x 2)
- Press-ups x 15
- Tricep extensions x 15
- Lateral pulldown x 15
- Mountain climbers x 15
- Treadmill x 6 min (1 min 5.5 km/h, 2 min 7.5 km/h x 2)
- Bent-over row x 15 (15-lb weights)
- Tricep dips x 15
- Combined squat/punches x 15 (3-kg weights)
- Treadmill x 6 min (1 min 5.5 km/h, 2 min 7.5 km/h x 2)
I thought that was the end of it, but I was wrong. I then did the following:
- Adductor machine x 15 (47 kg)
- Single leg press x 15
- Adductor machine x 15 (54 kg)
- Adductor machine x 15 (47 kg)
You would think that taking the weight down in that last set would feel easier but it felt like hell. I did some stretching after that (not that I could feel my legs) and called it a day. I went home, had some breakfast, had a shower and decided to have a nap. I never nap – even when I think I should. I thought I’d sleep for an hour, but slept from 11am until almost 2pm! I must have been shattered.
I didn’t work out again that week. Trevor cancelled our session on Sunday and I didn’t do any exercise until my yoga class on Tuesday.
I got to the gym on Wednesday and did my warmup on the bike. At about 8.40 I got a text from Trevor to say that he’d overslept and couldn’t make it. As I was at the gym already I walked on the treadmill for 20 minutes (2.08 km) and did some lower body exercises and the 50-rep finisher.
And again, I didn’t work out the rest of the week.
Low point of the three weeks? Eating my way through London and not doing very much when I got back.
High point of the week? Eating my way through London and not doing very much when I got back. (See what I did there?)
Weight loss? I think we can safely assume that there was none!
Read more updates here.
Notes by Nectar 