The final few

On Sunday the 30th of October I decided I needed to repeat Week 6 of the 10k Runner app. I started with Week 6 Day 1:

  • Warmup x 5 min
  • Run x 10 min
  • Walk x 5 min
  • Run x 10 min
  • Cool down x 5 min

I struggled but didn’t stop and managed to do it!

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

  • Mobilisation exercises
  • Walkouts, pushups, squats, airplanes, lunges, etc.
  • Cross-trainer x 400 m

As usual, Monday was my weights session and I began with a circuit using the 8-kg kettlebell:

  • Kettlebell swings x 3
  • Combined squat/upright row x 2
  • Shoulder press x 1
  • Repeat five more times
  • Rest x 30 s
  • Repeat entire circuit one more time

After that, I had some water and moved on to the next group of exercises:

  • Chest press x 12 (5 bars)
  • Pushups x 12
  • Rest x 30 s and repeat two more times

I then did an abs circuit:

  • Mountain climbers x 20
  • Dumbbell leg raises x 10 on each side (10-lb weights)
  • Plank jumping jacks x 10
  • Butterfly situps x 10 (8-kg kettlebell)
  • Crunches x 20 (8-kg kettlebell)

I had some water and did the next group of exercises:

  • Lateral pulldown (narrow grip) x 12 (7 bars)
  • Prone fly x 12 (10-lb weights)
  • Rest x 30 s and repeat two more times

I did the same abs circuit as before, had some more water and then moved on to the next group of exercises:

  • Fly x 12 (10-lb weights)
  • Upright row x 12 (20-lb weights)
  • Rest x 30 s and repeat two more times

I did the same abs circuit again and finished off with some stretches. Pete only focused on my upper body as my knees have been bothering me recently. I can’t feel it when I run but they ache when I do squats and other weight-bearing exercises.

On Tuesday my upper body was bit sore but I went to the gym for Week 6 Day 2 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 10 min
  • Walk x 3 min
  • Run x 10 min
  • Cool down x 5 min

I did it!

I had another session with Pete on Wednesday morning. I began with a warmup that consisted of stretches and lunges and walkouts and squats and airplanes and finally 400 m on the cross-trainer. Once I was warmed up, Pete pulled out the resistance bands for the first group of exercises:

  • Pollof press (sideways) x 10 on each side (resistance bands)
  • Pollof press (up/down) x 10 on each side (resistance bands)
  • Double crunches x 20
  • Cross-trainer x 1.25 km
  • Rest and repeat but with 0.75 km on the cross-trainer at the end

I had some water and a short rest before doing the next set of exercises:

  • Glute bridges x 10
  • Knee opening x 10 on each side
  • Glute bridge walk x 10, alternating 5 on each side
  • Airplanes x 10 on each side (3-kg weights)
  • Rest and repeat

I had a break and some more water. The next group of exercises consisted of:

  • Single leg raise x 10 on each side
  • Reach through crunches x 20
  • Reverse wood chop on one knee x 10 on each side (3-kg weight)
  • Rest and repeat

I did some stretches after that and was done for the day…

I went back to the gym on Thursday and managed to do Week 6 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 15 min
  • Walk x 3 min
  • Run x 5 min
  • Cool down x 5 min

Yes, I did it!

I didn’t work out again over the weekend.

Distance covered? 10.1 km.

screenshot_20161106-232354

Low point of the week? Still eating a lot but took it easier over the weekend.

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

Weight loss? Meh. I can’t imagine what my weight would be like if I hadn’t worked out five times a week for the last few weeks.

Read more updates here.

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