On Sunday the 9th of October I began the week with Week 4 Day 1 of the 10k Runner app:

- Warmup x 5 min
- Run x 3 min
- Walk x 2 min
- Run x 4 min
- Walk x 3 min
- Run x 4 min
- Walk x 3 min
- Run x 3 min
- Walk x 2 min
- Cooldown x 5 min

Someone had *just* started on my favourite treadmill as I got to the gym so I used the other one – I found it tough but I finished it.

I had a session with Pete on Monday morning. I began with a warmup which consisted of:

- Mobilisation exercises
- Pushups, squats, airplanes
- Cross-trainer x 400 m

Pete told me I’d be lifting weights – not very heavy weights – and I would definitely be feeling it the day after! The first group of exercises consisted of:

- Chest press x 12 (4 bars)
- Tricep extensions x 12 (2 bars/3 bars)
- Rest x 40 s and repeat two more times

I found the first set of tricep extensions easy so Pete increased the weights for the second and third sets. I had some water and did the second group of exercises:

- Front squat x 12 (20-lb weights)
- Hamstring curls x 12 (7 bars reduced to 6 in sets 2 and 3)
- Rest x 40 s and repeat two more times

I had some more water and moved on to the next group of exercises:

- Lateral pulldown x 12 (15-lb weight)
- Bicep curls x 12 (10-lb weights)
- Rest x 40 s and repeat two more times

The fourth group of exercises consisted of:

- Deadlifts x 12 (20-lb weights)
- Leg extensions x 12 (7 bars)
- Rest x 40 s and repeat two more times

I thought that would be it, but there was one more group of exercises:

- Tricep dips x 12
- Shoulder press x 12 (10-lb weights)
- Rest x 40 s and repeat two more times

My arms and shoulders had had enough by the end of that last set. I really struggled with the third set of shoulder presses! I did some stretches after that and went home. I could feel my shoulders getting more and more sore as the day went on.

My shoulders were sorer on Tuesday morning. I went back to the gym for Week 4 Day 3 of the 10k Runner app:

- Warmup x 5 min
- Run x 3 min
- Walk x 2 min
- Run x 5 min
- Walk x 3 min
- Run x 5 min
- Walk x 3 min
- Run x 3 min
- Walk x 2 min
- Cool down x 5 min

And I managed to do it!

I had another session with Pete on Wednesday morning – it was a tough one. I began with a warmup that consisted of dynamic lunges, walkouts, mountain climbers, butt kickers, straight leg kicks, running on the spot, hip swivels and lateral shuffles, each for 30 seconds. There might have been more but I’ve forgotten! Pete told me the session would consist of three segments. The first segment consisted of:

- Jumping jacks x 1 min
- Rest x 20 s
- Reverse wood chop x 30 s on each side (10-lb weight)
- Rest x 20 s
- Dumbbell squats x 1 min (15-lb weights)
- Rest x 20 s
- V-sit to low V-sit x 1 min
- Rest x 20 s
- Shoulder press x 1 min (3-kg weights)
- Rest x 20 s
- Lateral lunges x 1 min
- Rest x 20 s
- Repeat

Two sets of that was tough. I could feel my abs getting sore in the V-sit exercise and my shoulders were in agony after 1 minute of shoulder press. Just 1 minute! I had a 2-minute rest and did the next segment:

- Combined squat/bicep curl x 20 s (3-kg weights)
- Combined reverse lunge/shoulder press x 20 s (3-kg weight)
- Squat jumps x 20 s
- Scissor jumps x 20 s
- Rest x 20 s
- Repeat

I had a rest of 1 minute and moved on to the abs segment:

- Rainbows x 30 s (10-lb weight)
- Combined elbow plank/leg raise x 30 s
- Side lunge/forward drive x 30 s on each side
- Rest x 30 s
- Repeat

I had a rest of 1 minute and moved on to the ‘bonus’ round as we still had a few minutes left:

- Pushups x 20 s
- Bent over row x 20 s (10-lb weights, I think?)
- Pushups x 20 s
- Bent over row x 20 s
- Rest

I did some stretches after that and was done.

I woke up on Thursday with really sore abs. I went back to the gym for Week 4 Day 3 of the 10k Runner app:

- Warmup x 5 min
- Run x 3 min
- Walk x 2 min
- Run x 5 min
- Walk x 2 min
- Run x 5 min
- Walk x 2 min
- Run x 3 min
- Walk x 2 min
- Cool down x 5 min

And I managed to do it! I didn’t work out again over the weekend.

Distance covered? 10.06 km.

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

High point of the week? I made it to the gym five times again!

Weight loss? Meh.

Read more updates here.

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