The final few

I was exhausted on Sunday morning and didn’t go to the gym.

I had a session with Pete on Monday morning. I started with an uphill walk on the treadmill for 10 minutes, starting with an incline of 1% and increasing it each minute. I then did some thorough stretching and was ready to begin. I started with:

  • Combined deadlift/shoulder press x 6 (10-lb weights)
  • Repeat each minute for 6 minutes

It wasn’t difficult and I didn’t need the rest of the minute to rest before starting the next set. The next Tabata circuit was tougher:

  • Butt-kickers (with my hands against the wall) x 20 s
  • Rest x 10 s
  • Jumping jacks x 20 s
  • Rest x 10 s
  • Butt-kickers x 20 s
  • Rest x 10 s
  • Jumping jacks x 20 s
  • Rest x 10 s
  • High knee wall run x 20 s
  • Rest x 10 s
  • Side to side jumping x 20 s
  • Rest x 10 s
  • High knee wall run x 20 s
  • Rest x 10 s
  • Side to side jumping x 20 s
  • Rest

Next came an abs circuit:

  • Knee-ins x 30 s
  • Rest x 30 s
  • T raise (lifting opposite arm and leg) x 30 s
  • Rest x 30 s
  • Plank x 30 s
  • Rest x 30 s
  • Situps with jabs x 30 s
  • Rest

And then came a horrible circuit:

  • Bulgarian squats x 6 on each side
  • Combined squat/kickback x 12 (alternating)
  • Abductor machine x 20
  • Repeat

I did another abs circuit:

  • Rolling plank x 30 s
  • Rest x 30 s
  • Reverse crunches x 30 s
  • Rest x 30 s
  • Russian twists x 30 s
  • Rest x 30 s
  • Situps with a twist x 30 s
  • Rest

For the situps with a twist, I did a regular situp and then twisted to the left and to the right before going back down. Another abs circuit followed:

  • Crunches x 10 (hands raised by my hips
  • Crunches x 10 (hands above my knees)
  • Crunches x 10 (hands overhead)
  • Reverse crunches x 10

There was some stretching after that and I was done for the day.

I had yoga on Tuesday morning – and nothing new to report there.

I was supposed to have a session with Pete on Wednesday morning at 11am but unfortunately I had to cancel it as our car battery had died and my entire plan for the morning went out the window. At about 10.30 I texted him to say that I actually could make it for 11am but he said he was already halfway home.

Instead I went to the gym in the building and spent 30 minutes on the treadmill, still doing Week 3 Day 3 of the 5k Runner app:

  • Warmup x 5 min
  • Run x 2 min (7.5 km/h)
  • Walk x 2 min (5.5 km/h)
  • Run x 3 min (7.5 km/h)
  • Walk x 3 min (5.5 km/h)
  • Run x 3 min (7.5 km/h)
  • Walk x 3 min (5.5 km/h)
  • Run x 2 min (7.5 km/h)
  • Walk x 2 min (5.5 km/h)
  • Cooldown x 5 min

I’m still finding that hard! I asked Pete whether I should move on to the next level even if I find this one difficult and he said to stick to this for another week or so. I think that makes more sense.

I then did the squats app for Week 4 Day 1:

  • Squats x 12
  • Rest x 1 min
  • Squats x 16
  • Rest x 1 min
  • Squats x 14
  • Rest x 1 min
  • Squats x 10
  • Rest

And then I did the situps app for Week 4 Day 1:

  • Situps x 7
  • 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 7
  • Rest x 30 s
  • Situps x 6
  • Rest

I did some stretches after that and went home.

I had a session with Pete on Thursday morning. I began with a walk/run on the treadmill:

  • Walk x 3 min
  • Run x 30 s
  • Walk x 30 s
  • Run x 30 s
  • Walk x 30 s
  • Run x 30 s
  • Walk x 30 s
  • Run x 30 s
  • Walk x 30 s
  • Run x 3 min

Pete commented that the 3-minute run at the end was starting to look easy. It certainly didn’t feel that way! After stretching, I did the following circuit:

  • Incline pushups x 6 on each side (one leg raised)
  • Combined squat/sidekick x 6 on each side (alternating)
  • Standing low row x 12
  • Curtsy lunges x 6 on each side (alternating)
  • Plank x 30 s
  • Double crunch x 12
  • Treadmill x 4 min (30 s running, 30 s walking)

I had a water break and Pete told me I was going to do that two more times. It really wasn’t too bad apart from the curtsy lunges which irritate my knees a little. In the second set, the number of reps was reduced to 10 for the pushups, squat/sidekick, low row and curtsey lunges. And in the third set, the number of reps was reduced to 8. Everything else stayed the same. I did some stretching after that and was done.

I didn’t work out again over the weekend. I had a very chilled Thursday and Friday and thought I’d actually get away with having a healthy weekend. But I had a big Saturday night where I had champagne for dinner. A lot of it!

Low point of the week? I drank a lot on Saturday night.

High point of the week? Four workouts done this week! And no soreness after my sessions with Pete.

Weight loss? Still going up and down.

2015-10-05 16.52.56

Read more updates here.

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2 thoughts on “The final few

  1. […] Monday morning I had a session with Pete and spent the rest of the day […]

  2. […] yes, I’d done something similar the week before and it wasn’t too bad. Pete told me he was making it harder this time. Instead of resting for […]

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