The final few

On Sunday the 20th of November I skipped the gym. We’d had a late night at home and my mum and I were also taking my sister-in-law and nephew to the airport in the morning. I think I’d mentally written off the week already though.

I had a session with Pete on Monday morning. I did some stretches and 400 m on the cross-trainer, had some water and began the workout. The first group of exercises consisted of:

  • Glute bridges x 20 (20-lb weights)
  • Goblet squats x 12 (25-lb weight)
  • Romanian deadlifts x 12 (20-lb weights)
  • Quick feet (stepping out and in quickly) x 20 s
  • Rest and repeat two more times

I had some water and did an abs circuit:

  • Mountain climbers x 30 s
  • High to low V-sit x 30 s
  • Weighted crunches x 30 (10-lb weights)
  • Reverse wood chop x 10 on each knee (10-lb weight)
  • Hanging knee raises x 10

The next group of exercises consisted of:

  • Pushups x 12
  • Fly x 12 (15/10-lb weights)
  • Chest press x 12 (4 bars)
  • Jumping jacks x 20
  • Rest and repeat two more times

In the first set, I used 15-lb weights when doing the fly, but it was just too heavy for me so Pete gave me the 10-lb dumbbells for the next two sets. After those three sets, I did another round of the abs circuit.

The next group of exercises were:

  • Bent over row x 12 (15-lb weights)
  • Prone fly x 12 (3-kg weights)
  • Lateral pulldown x 12 (narrow underhand grip)
  • Butt kickers x 20
  • Rest and repeat two more times

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

I skipped Tuesday. I told Pete I was going to take a few days off as I was just feeling unmotivated and tired… So apart from my sessions with Pete, I didn’t do much.

I had a session with him on Wednesday. I began with some stretches, 10 minutes on the treadmill (walking x 3 min, walk/run x 4 min, run x 3 min) and more stretching. The second group of stretches is more dynamic now – it includes lunges, walkouts, pushups, back extensions, airplanes – some of it is so tedious.

Anyway… after stretching for what seemed like forever, I did 8 minutes on the cross-trainer, sprinting for 20 s and then going a bit more easy for 10 s. Next came an abs circuit:

  • Single leg lowering x 20, alternating
  • Elbow to knee crunches x 10 on each side
  • Butterfly situps x 10

I had some water and did the next Tabata circuit for 4 minutes:

  • Reverse lunges, alternating x 20 s
  • Rest x 10 s
  • Jumping jacks x 20 s
  • Rest x 10 s
  • Combined squat/press x 20 s (15-lb weights)
  • Rest x 10 s
  • Quick feet x 20 s
  • Rest x 10 s
  • Repeat

I did the same abs circuit as before, had some more water and then moved on to the next Tabata circuit for 4 minutes:

  • Combined lunge/bent over row x 20 s (15-lb weight)
  • Rest x 10 s
  • Butt kickers x 20 s
  • Rest x 10 s
  • Combined lunge/bent over row x 20 s (15-lb weight), the other side
  • Rest x 10 s
  • High knees x 20 s
  • Rest x 10 s
  • Repeat

I did the same abs circuit again and finished off with some stretches.

I didn’t work out again over the weekend.

I had intended to go to the gym on Sunday the 27th but I’d been at an all-day barbecue the day before and woke up with a terrible hangover!

I had a session with Pete on Monday morning. I began with some stretches, a 400-m run on the treadmill and then some more stretches. I had some water and began the first group of exercises:

  • Deep squat x 12
  • Squat pulses x 10 (20-lb weight)
  • Romanian deadlift x 10 (20-lb weights)
  • Combined curtsey lunge/side lunge x 5 on each side

I was supposed to do three sets of that, but I could feel my knee starting to twinge when I was doing the curtsey lunges. In the end, I only did two sets. I had a short break and did an abs circuit:

  • Leg sweeps x 30 s
  • Russian twists x 20 (10-lb weight)
  • Hip rolls x 30 s
  • Butterfly situps x 15 (10-lb weight)

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

  • Pushups x 12
  • Upward raise x 10 (10-lb weights)
  • Tricep kickbacks x 10 (10-lb weights)
  • Rest and repeat two more times

I did another set of the abs circuit and moved on to the next group of exercises:

  • Lateral pulldown x 12 (narrow underhand grip)
  • Pullovers x 10 (10-lb weights)
  • Bicep curls x 10 (10-lb weights)
  • Rest and repeat two more times

I did one more set of abs and finished off by stretching.

I skipped the gym on Tuesday and had another session with Pete on Wednesday morning. I began with stretching, a 400-m run on the treadmill and more stretching. I had some water and then did 7 minutes of the following exercises:

  • Kettlebell swings x 20
  • Skaters x 20
  • Combined bicep curl/press x 10 (10-lb weights)

I had to do that circuit as many times as I could in 7 minutes. After a short break, I did an abs circuit:

  • Crab lifts x 20
  • Single leg raise x 10 on each side
  • Russian twists x 20
  • Toe touches x 20

I did another group of exercises for 7 minutes:

  • Tricep dips x 12
  • Bent over row x 12 (10-lb weights)
  • Side step shuttle run x 30 s
  • Rest x 10 s
  • Side step shuttle run x 20 s
  • Rest x 10 s
  • Side step shuttle run x 10 s
  • Continue from the beginning, no rest

I had a short rest and did another set of the abs circuit. Then, there was another 7-minute group of exercises:

  • Prone fly x 12 (10-lb weights)
  • Incline pushups x 12
  • Cross-trainer x 400 m

There was one more set of abs and I finished off with stretches.

I didn’t work out again over the weekend.

Distance covered? 0 km.

Low point of the two weeks? Not being very motivated at all. If I could have stayed in bed for two weeks, I would have. November was a weird month – I’m glad it’s over.

High point of the week? My knees had stopped aching by the end of my gym break.

Weight loss? Meh.

Read more updates here.

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