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:

- Scissors x 30 s
- Rest x 30 s
- Foot to foot crunches x 30 s
- Rest x 30 s
- Spiderman crunches x 30 s
- Rest x 30 s
- Situps x 30 s
- Rest x 30 s

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.

Read more updates here.

## 2 thoughts on “The final few”