The final few

I woke up on Sunday absolutely determined to go to the gym that morning. I was at the Shangri-La gym by 10am and there were three treadmills free. I decided to do Week 3 Day 1 of the 5k Runner app by Fitness22 which consisted of:

  • Warmup x 5 min
  • Run x 1.5 min (7.5 km/h)
  • Walk x 1.5 min (5.5 km/h)
  • Run x 2.5 min (7.5 km/h)
  • Walk x 2.5 min (5.5 km/h)
  • Run x 2.5 min (7.5 km/h)
  • Walk x 2.5 min (5.5 km/h)
  • Run x 1.5 min (7.5 km/h)
  • Walk x 1.5 min (5.5 km/h)
  • Cooldown x 5 min

It was only 26 minutes but it was tough. I also did Week 3 Day 1 of the squats app:

  • Squats x 10
  • Rest x 30 s
  • Squats x 12
  • Rest x 30 s
  • Squats x 12
  • Rest x 30 s
  • Squats x 10

And I did the same with the situps app:

  • Situps x 5
  • Rest x 30 s
  • Situps x 8
  • Rest x 30 s
  • Situps x 8
  • Rest x 30 s
  • Situps x 6
  • Rest x 30 s
  • Situps x 5
  • Rest x 30 s
  • Situps x 5
  • Rest

I did a few stretches after that and went home. On Sunday evening Pete sent me a text saying he assumed I was OK after the workout on Wednesday because I hadn’t complained about it! I told him I had been surprisingly OK, apart from sore triceps. He then responded with: ‘Tomorrow is going to be active and no weights. Be ready to sweat!’ Oh God – I was already dreading it. I imagined I’d be spending the hour doing jumping jacks and treadmill runs and burpees.

I woke up on Monday with really sore legs and I couldn’t figure out why. I couldn’t believe it was the squats or the treadmill the day before that caused the soreness because I’ve worked harder than that before without feeling so bad. Anyway – sore is good because it means the exercise is working!

I had a session with Pete on Monday morning. I started with a 10-minute warmup on the treadmill – starting with the incline at 1% and then increasing it each minute until I was at a 10% incline by the end of the warmup. I did some stretching after that and had some water and then began with 4 minutes on the treadmill:

  • Walk x 30 s (5.5 km/h)
  • Run x 30 s (7.5 km/h)
  • Walk x 30 s (5.5 km/h)
  • Run x 30 s (7.5 km/h)
  • Walk x 30 s (5.5 km/h)
  • Run x 30 s (7.5 km/h)
  • Walk x 30 s (5.5 km/h)
  • Run x 30 s (7.5 km/h)

I then did a 4-minute abs circuit:

  • Knee-ins x 30 s
  • Rest x 30 s
  • Rolling plank x 30 s
  • Rest x 30 s
  • Toe touches x 30 s
  • Rest x 30 s
  • Double crunch x 30 s
  • Rest x 30 s

Next came a 4-minute Tabata circuit:

  • Floor touch squat jumps x 20 s
  • Rest x 10 s
  • Dumbbell front raise/side raise x 20 s (3-lb weights)
  • Rest x 10 s
  • Floor touch squat jumps x 20 s
  • Rest x 10 s
  • Dumbbell front raise/side raise x 20 s (3-lb weights)
  • Rest x 10 s
  • Forward lunge x 20 s (on one side)
  • Rest x 10 s
  • Butt kickers x 20 s
  • Rest x 10 s
  • Forward lunge x 20 s (other side)
  • Rest x 10 s
  • Butt kickers x 20 s
  • Rest

I did another 4-minute abs circuit after having a sip of water:

And then I got back on the treadmill for another 4-minute alternating walk/run. After some more water, I did another 4-minute abs circuit:

  • Standing oblique crunches x 30 s
  • Rest x 30 s
  • Russian twists x 30 s
  • Rest x 30 s
  • Single leg lowering x 30 s
  • Rest x 30 s
  • Crunches x 30 s
  • Rest x 30 s

I got back on the treadmill for another 4-minute alternating walk/run. I had some more water, did some stretching and was done for the day! Yay! By the end of Monday, my legs were really sore.

My quads were still sore on Tuesday morning. I’d cancelled yoga on Tuesday morning as my cousin told me that she couldn’t make it and I felt like a little break from yoga. I was at the Shangri-La gym by 9.15am and did Day 3 Week 2 of the 5k Runner app (it was the same as Day 3 Week 1). I found it tough – during both 2.5-min runs I had to slow down for the last 30 seconds or so. My legs were aching, my left knee was aching, I just felt tired. After 26 minutes on the treadmill I decided to skip the squats app for that day and just do the situps. Week 3 Day 2 consisted of:

  • Situps x 6
  • Rest x 30 s
  • Situps x 8
  • Rest x 30 s
  • Situps x 8
  • Rest x 30 s
  • Situps x 8
  • Rest x 30 s
  • Situps x 6
  • Rest x 30 s
  • Situps x 5
  • Rest x 30 s

I did some stretches after that and went home.

On Tuesday evening Pete sent me a message: ‘Damage control! Any uneasiness? There shouldn’t be.’ I told him I was OK apart from my quads still being sore. His response? ‘We will destroy upper body tomorrow, then you’ll forget about those quads.’ Oh crap – I wish I hadn’t said anything!

On Wednesday morning Pete told me the session would be all about weights and no cardio at all – but it would be tough. Instead of a treadmill warmup, I did the ‘1 to 5’ warmup, which I’ve done before:

  • 1 squat, 1 pushup, 1 situp
  • 2 squats 2 pushups, 2 situps
  • 3 squats, 3 pushups, 3 situps
  • 4 squats, 4 pushups, 4 situps
  • 5 squats, 5 pushups, 5 situps
  • 4 squats, 4 pushups, 4 situps
  • 3 squats, 3 pushups, 3 situps
  • 2 squats, 2 pushups, 2 situps
  • 1 squat, 1 pushup, 1 situp

Moving from one position to the other is probably more tiring than the exercises themselves! I did some stretches, had some water and began with three sets of the following:

  • Front squat x 14 (15-lb weights in the first set, 10-lb weights in the second and third sets)
  • Deadlifts x 14 (15-lb weights)
  • Rest x 1 min

In the first set, the 15-lb weights were far too heavy and I was finding it hard to keep my upper body upright. So in the second and third sets Pete gave me lighter weights to use. I hate those front squats – they are so hard! After a short break, I did three sets of this:

  • Chest press x 14 (15-lb weights)
  • Bent over row x 14 (15-lb weights)
  • Rest x 1 min

After another short break, I did three sets of these two exercises:

  • Tricep dips x 14
  • Bicep curls x 14 (10-lb weights)
  • Rest x 1 min

I found the third set of bicep curls really hard! In fact, I found those two exercises very tough on my wrists. I had some more water and moved on to the next set of exercises:

  • Upright row x 14 (10-lb weights)
  • Tricep extension machine x 14
  • Rest x 1 min

I did some stretches after the last set of exercises and could barely raise my arm to give Pete a high five! I knew my upper body was going to ache a lot the next day. When I got home my arms were still trembling, which made drinking my cup of tea challenging. Pete was right though – I’d forgotten about my aching quads!

I woke up with sore shoulders, biceps and hamstrings on Thursday – but it wasn’t as bad as I thought it would be. I decided to go to the gym in my building instead of walking over to the Shangri-La. I hoped nobody was using the treadmill! I got there and there were two people there – an Indian woman in her salwar kameez doing some light weights (well, good for her) and a guy I see in there regularly who was on the treadmill. He told me he only had a minute left so I waited. When he was done we had a chat about the state of the gym and he told me he’d complained three times about the treadmills and cross-trainers and nothing had been done. I told him I’d joined the gym at the Shangri-La and he said he knew of at least four other people from the building who went there too.

He went off to do his weights and I started Week 3 Day 3 of the 5k Runner app:

  • Warmup x 5 min
  • Run 2 min
  • Walk x 2 min
  • Run x 3 min
  • Walk  3 min
  • Run x 3 min
  • Walk x 3 min
  • Run x 2 min
  • Walk x 2 min
  • Cooldown x 5 min

The 3-minute runs were hard. I gradually reduced the speed from 7.5 km/h over the 3-minute runs until I was walking fast at 6.5 km/h in the last 30 seconds of each run.

I moved on to Week 3 Day 2 of the squats app:

  • Squats x 12
  • Rest x 45 s
  • Squats x 14
  • Rest x 45 s
  • Squats x 12
  • Rest x 45 s
  • Squats x 10
  • Rest

I increased the rest time between sets as I didn’t want to feel as sore as I did after Sunday. I then did Week 3 Day 3 of the situps app:

  • Situps x 6
  • Rest x 30 s
  • Situps x 8
  • Rest x 30 s
  • Situps x 10
  • Rest x 30 s
  • Situps x 8
  • Rest x 30 s
  • Situps x 6
  • Rest x 30 s
  • Situps x 5
  • Rest

I did some stretches and went home.

I didn’t work out over the weekend but did some dancing on Friday night!

Low point of the week? I can’t think of anything…

High point of the week? Five workouts done this week!

Weight loss? Still going up and down.

Diet

Read more updates here.

Advertisements

2 thoughts on “The final few

  1. […] Monday morning I had a session with Pete and later that afternoon I had a piano lesson. My dad arrived from Bombay that evening – […]

  2. […] on Sunday morning and decided to do Week 3 Day 3 of the 5k Runner app by Fitness22. I had done it the week before, but is there any point in moving on to the next level when you’re struggling with the […]

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s