Notes by Nectar

Your destiny lies in your own hands

I couldn’t wake up on Sunday morning as I’d been out all weekend… and I skipped the gym.

I had a session with Pete on Monday morning. I did a 1 km warmup on the treadmill followed by some stretches. I knew I’d be doing mostly weights but Pete started the session with an abs circuit:

  • Wood chopper x 12 on each side (15-lb weight)
  • Halo x 12 (15-lb weight)
  • Dead bugs x 30 s
  • Rest and repeat

I had a short break did the next group of exercises:

  • Chest press x 12 on each side, alternating (15-lb weights)
  • Goblet squats x 12 (15-lb weight)
  • Rest and repeat two more times

After another break of 1 minute I did the following set:

  • Lateral pulldowns x 12 (5 bars)
  • Romanian deadlifts x 12 (15-lb weights)
  • Rest and repeat two more times

I had another water break and did the final circuit:

  • Tricep extensions x 10 (2 bars)
  • Bicep curls x 10 (10-lb weights)
  • Rest and repeat two more times

And I was done. I did some stretches and went home.

On Tuesday morning, I went back to the gym to do some walking/running. I wanted to do Week 3 Day 3 of the 10k Runner app but, after the first running interval I felt a dull ache in my left ankle. I started the second running interval and it got worse so I thought it would be best if I just walked. I did 3 km in just over 27 minutes and went home.

I had another session with Pete on Wednesday. My warmup was 10 minutes on the cross-trainer and Pete told me one of his clients (who is a friend of mine) had mentioned the BBG workouts to him by Kayla Itsines so he was going to incorporate some of those moves into our session. Oh crap, I thought. Each circuit consisted of 7 minutes and four exercises. I had to do as many sets as possible in 7 minutes. The first circuit consisted of:

  • Jumping jacks x 30
  • Squats x 15
  • Lunges x 12 on each side
  • Step ups x 12 on each side (on the side of the treadmill)

Pete said I should aim for three sets in the 7 minutes. I could do that, couldn’t I? Well, apparently not. I got halfway through the third set when the 7 minutes was over. I was also really out of breath and my legs were on fire. I had some water.

Then I did the second circuit:

  • Burpees x 10
  • Tricep dips x 15
  • Mountain climbers x 30
  • Prone fly x 15 (3-kg weights)

I aimed to do three sets and managed in 7 min 10 seconds.

After some water there was a third set:

  • Squat jumps x 10
  • Abdominal knee in/out x 20
  • Combined squat/shoulder press x 15 (3-kg weights)
  • Bicep curls x 15 (3-kg weights)

I did three sets in 7 min 35 seconds. I had some water and went back on the cross-trainer for an easy cool down for 3 minutes. I did some stretches after that and went home. I was glad that was over!

I didn’t work out again in the week.

Total distance covered this week? 4 km – including the 1 km warmup with Pete on Monday.

Weight loss? It’s still going up – and all I did over the weekend was eat and drink.


Read more updates here.

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