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.

Advertisements

The final few

On Sunday the 13th of November I decided I needed to repeat Week 7 of the 10k Runner app as I had only done Days 1 and 2 and I struggled through them. I started with Week 7 Day 1:

  • Warmup x 5 min
  • Run x 20 min
  • Cool down x 5 min

I couldn’t do it. I ran for 10 minutes, walked for 2 minutes, ran for 3 minutes, walked for 2 minutes and then ran until I got to 3 km. It was a real struggle – I was unmotivated and just not in the mood.

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 short glutes circuit, just one set:

  • Fire hydrants, forward x 10
  • Fire hydrants, back x 10
  • Fire hydrants, side x 10
  • Repeat on the other side

I then did a harder circuit:

  • Squats x 10
  • Squat pulses x 10
  • Romanian deadlifts x 10 (20-lb weights)
  • Walking lunges x 2 lengths of the gym
  • Rest and repeat

My right knee was feeling fine but I could feel my left knee starting to twinge when I was doing the walking lunges – so I only did two sets of the exercises.

I then did an abs circuit:

  • Hanging knee raises x 10
  • Prisoner bends x 20, alternating 10 on each side
  • Butterfly situps x 15 (10-lb weight)

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

  • Overhead pullover x 12 (10-lb weights)
  • Incline upright row x 12 (15-lb weights)
  • Incline lateral raise x 12 (resistance band)
  • 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)
  • Pushups x 12
  • Overhead tricep extension x 12 (10-lb weight)
  • Rest x 30 s and repeat two more times

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

On Tuesday I went to the gym intending to run for 20 minutes but again, I couldn’t do it. I got to 10 minutes and walked/ran the rest of the way until I got to 3 km.

I had another session with Pete on Wednesday morning. I began with some stretches and 400 m on the cross-trainer. After a quick sip of water, I began the first Tabata circuit:

  • Kettlebell swings x 20 s
  • Rest x 10 s
  • Ladder – side steps x 20 s
  • Rest x 10 s
  • Repeat for 4 minutes

I then did an abs circuit:

  • Reverse wood chopper on one knee x 10 on each side (10-lb weight)
  • Scissors x 20
  • Mountain climbers x 20
  • Toe touches x 20

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

  • Combined deadlift/press x 10 (10-lb weights)
  • Bent over row x 10 (15-lb weights)
  • Bar pushups x 10
  • Ladder – salsa steps x 2 lengths of the ladder

I did five sets of that group of exercises, no stops. In the first set, I did 10 reps; in the second set, I did 7 reps; in the third set, I did 5 reps; and in the fourth and fifth sets, I did 3 reps.

After some more water I did another set of the same abs exercises. I then did 4 minutes of Tabata on the cross-trainer (20 s sprinting, 10 s easy, repeating for 4 minutes).

Then came another set of the same abs exercises and finally there was some stretching to finish off the session.

I went to the gym on Thursday morning, very reluctantly. I had no intention of running and ended up walking for 3 km instead.

I didn’t work out again in the week.

Distance covered? 9 km.

Low point of the week? Not being able to run and not being very motivated either.

High point of the week? I made it to the gym rather than staying in bed, which would have been much more pleasurable!

Weight loss? Meh.

Read more updates here.

The final few

On Sunday the 6th of November I began the week with Week 7 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 20 min
  • Cool down x 5 min

I struggled but didn’t stop (oh, how I wanted to) and managed to do it! I ran for 20 minutes non-stop!

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 my knees have been sore for the last few days, I began with a low-impact glute circuit:

  • Glute bridges x 20
  • Knee opening x 10 on each side
  • Combined glute bridge/leg extension x 20, alternating 10 on each side
  • Side leg raises x 10 on each side
  • Rest and repeat

After that, I had some water and moved on to the next group of exercises. I had 6 minutes in which to do as many rounds of the following exercises, no breaks:

  • Combined deadlift/press x 10 (10-lb weights)
  • Mountain climbers x 20
  • Burpees x 10

I managed to do almost three rounds. I think I only had 5 burpees left when the timer hit 6 minutes. I had a break and did the following exercises:

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

After some water, I did an abs circuit:

  • Low arm crunches x 20
  • Straight arm crunches x 20
  • Reverse crunches x 20
  • Abdominal toe touches x 20

I could really feel that in my abs by the end of the set! After a short break, I moved on to the next group of exercises:

  • Lateral pulldown x 12 (7 bars)
  • Bicep curls x 12 (10-lb weights)
  • Rest 30 s and repeat two more times

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

On Tuesday I went to the gym for Week 7 Day 2 of the 10k Runner app but someone was using my favourite treadmill. I didn’t think he’d be long so I did three sets of abs while I was waiting:

  • Hanging knee raises x 10
  • Side bends x 10 on each side (15-lb weight)
  • Toe touches x 20

And then I got to use the treadmill:

  • Warmup x 5 min
  • Run x 20 min
  • Cool down x 5 min

I did it again! I ran for 2.5 km without stopping. This is a huge deal for me – considering a year ago I could barely run for 1 minute.

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. I had some water and went back to the cross-trainer for a 4-minute Tabata circuit:

  • Sprint x 20 s
  • Easy x 10 s
  • Repeat for 4 minutes

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
  • Rest and repeat

I had a break and some more water. The next group of exercises was another 4-minute Tabata set:

  • Combined side step/shoulder press x 20 s (3-kg weights)
  • Rest x 10 s
  • Combined knee raise/torso twist x 20 s (on one side)
  • Rest x 10 s
  • Combined reverse lunge/forward kick x 20 s (alternating)
  • Rest x 10 s
  • Combined knee raise/torso twist x 20 s (other side)
  • Rest x 10 s
  • Repeat

I did a 4-minute abs circuit after that:

  • Mountain climbers x 30 s
  • Side crunch/leg raise x 30 s (on one side)
  • Crab raise x 30 s
  • Side crunch/leg raise x 30 s (other side)
  • Repeat

After some more water, I did the next group of exercises:

  • Knee-strengthening exercise x 10 on each side (resistance bands)
  • Semi-squat/press x 20 (10-lb weights)
  • Cross-trainer x 400 m
  • Repeat two more times, no breaks

I was exhausted after that. I did the same abs circuit as before followed by some stretches and was done for the day.

I had intended to go back to the gym on Thursday for Week 7 Day 3, but was rather hungover when I woke up. I didn’t work out again over the weekend either. This is exactly the stage I got to back in March when I was running regularly (although it took me longer to get to Week 7), and after the 20-minute run I couldn’t motivate myself to go further. I hope that doesn’t happen again…

Distance covered? 6 km.

Low point of the week? Being too hungover/lazy on Thursday to Saturday to do very much. I was also feeling very blah and sorry for myself – not a good combination.

High point of the week? I ran for 20 minutes! Twice!

Weight loss? I’m on the verge of giving up.

Read more updates here.

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.

The final few

On Sunday the 23rd of October I began the week with Week 6 Day 1 of the 10k Runner app:

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

The first 10-minute run wasn’t too bad but I struggled in the second run. I struggled but didn’t stop. I need to sort out my breathing – everything else seems to be going OK. Anyway, I 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 something Pete called ‘the gauntlet’ using 10-lb weights throughout:

  • Tricep pullovers x 10
  • Abdominal toe touches x 10
  • Glute bridges x 10
  • Alternating chest press x 20
  • Bent over row x 10
  • Combined bicep curl/shoulder press x 10
  • Squats x 10
  • Romanian deadlift x 10
  • Rest x 30 s
  • Repeat

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

  • Chest press x 12 (5 bars)
  • Tricep extension x 12 (3 bars)
  • Rest x 40 s and repeat two more times

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

  • Lateral pulldown x 12 (7 bars)
  • Bicep curls x 12 (10-lb weights)
  • Rest x 40 s and repeat two more times

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

  • Front squats x 12 (15-lb weights)
  • Romanian deadlifts x 12 (20-lb weights)
  • Rest x 40 s and repeat two more times

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

On Tuesday my shoulders and triceps were a bit sore and I was exhausted after sleeping badly for two nights in a row. If my brother hadn’t said he wanted to go to the gym, I’d have skipped it altogether. I got to the gym to find someone using my favourite treadmill so I started on the second one for Week 6 Day 2 of the 10k Runner app. It was supposed to go like this:

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

I couldn’t do it. I start the first 10-minute run and after just 4 minutes I had to slow down and walk. I walked for a couple of minutes and ran again and kept alternating until I got to 2.5 km. It took me about 22 minutes. I did some abs exercises while I was waiting for my brother to finish on the cross-trainer. Later that day, Pete texted me to ask how I was feeling and how my run went. I told him I barely managed to get to 2.5 km and just couldn’t run. He told me that he’d take 2.5 km on the treadmill over sitting on the sofa any day! I suppose he has a point  đŸ™‚

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 so on… While I was warming up, Pete told me I was going to do a BBG workout, each group of exercises consisting of 7-minute chunks. The first group consisted of:

  • Low row x 12 (resistance bands)
  • Plank/shoulder tap x 20
  • Cross fly x 12 (resistance bands)
  • Tricep extensions x 12 (10-lb weight)

There were no breaks in the 7 minutes and I had to go back to the beginning each time I finished the circuit. I had a break and some water and did 7 minutes of the second group of exercises:

  • Bench step-ups x 10 on each side
  • Combined squat/side kick x 5 on each side, alternating
  • Pushups x 10
  • Situps x 10

I had some more water and a break. The third chunk of 7 minutes consisted of:

  • Tricep dips x 12
  • Bicep curls x 12 (10-lb weights)
  • Lateral pulldown x 12
  • Crossover situp x 8 on each side

There was one more group of exercises so I did 7 minutes of the following:

  • Combined squat/press x 12 (3-kg weights)
  • Side bends x 10 on each side (15-lb weight)
  • Bent over row x 12 (10-lb weights)
  • Arms/leg V-sit x 8 on each side

That was more than enough for me! I was done. I did some stretches and went home.

I went back to the gym on Thursday and managed to do 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

Yes, I did it!

I didn’t work out again over the weekend.

Distance covered? 9.29 km.

2016-10-30-11-34-53

Low point of the week? As my brother and his family were still visiting, we ate out every night. I also had a brunch on Friday which turned into drinks which turned into dinner!

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

Weight loss? None at all.

Read more updates here.

The final few

On Sunday the 16th of October I began the week with Week 5 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 5 min
  • Walk x 3 min
  • Run x 6 min
  • Walk x 3 min
  • Run x 5 min
  • Cool down x 5 min

I managed to do it!

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

  • Mobilisation exercises
  • Pushups, squats, airplanes, etc.
  • 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:

  • Tricep extensions x 12
  • Chest press x 12
  • Rest x 40 s and repeat two more times

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

  • Leg extension x 12
  • Romanian deadlift x 12 (20-lb weights)
  • Rest x 40 s and repeat two more times

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

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

The fourth group of exercises consisted of:

  • Hamstring curl x 12
  • Front squat x 12 (15-lb weights)
  • Rest x 40 s and repeat two more times

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

  • Upright row x 12
  • Shoulder press x 12 (3-kg 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 did some stretches after that and went home.

I went back to the gym for Week 5 Day 2 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 5 min
  • Walk x 3 min
  • Run x 8 min
  • Walk x 5 min
  • Run x 5 min
  • Cool down x 5 min

And I managed to do it! I struggled during the last 5-minute run but kept telling myself that if I could run for 8 minutes, I could definitely do 5 minutes.

I had another session with Pete on Wednesday morning – it was a tough one. I began with a warmup that consisted of:

  • Lunges x 5 on each side
  • Walkouts x 8
  • Dynamic lunges x 5 on each side
  • Quick feet (stepping out/in) x 30 s
  • Stance swivel x 30 s
  • Run on the spot x 30 s

There might have been more but I’ve forgotten! I had some water and did the first group of exercises:

  • Scissor jumps x 10 s
  • Jumping jacks x 10 s
  • Squat jumps x 10 s
  • Burpee/lateral shuffle x 6
  • Medicine ball squat/throw x 12
  • Rest x 30 s
  • Repeat two more times
  • Rest x 1 min

I had some water in that 1-minute break and towelled off the sweat. The second group of exercises consisted of:

  • Bulgarian squats x 8 on each side (3-kg medicine ball)
  • Front squat x 12 (10-lb weights)
  • Pushups x 12
  • Combined plank/shoulder tap x 20
  • Rest x 30 s
  • Repeat two more times
  • Rest x 1 min

I had some more water in the 1-minute rest and moved on to the next group of exercises:

  • Shoulder press x 10 (3-kg weights)
  • Low row x 10 (5 bars)
  • High knees with resistance bands x 30 s
  • Mountain climbers x 30 s
  • Rest x 30 s
  • Repeat two more times
  • Rest x 1 min

I had had enough by this point but there was one more group of exercises to get through:

  • Deadlift x 10 (20-lb weights)
  • Snatch x 6 on each side (10-lb weight)
  • Butterfly situps x 10 (3-kg medicine ball)
  • Rest x 30 s and repeat one more time

I did some stretches after that and was done.

I went back to the gym for Week 5 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 8 min
  • Walk x 5 min
  • Run x 8 min
  • Cool down x 5 min

And I managed to do it!

On Friday morning I went to a yoga brunch at the XVA Hotel in Al Bastikiya. I’d been on a weekend yoga retreat in June with the same teacher, and she’s now organising yoga brunches. Eight of us (all women) had a 10am class on the shaded rooftop – and it was lovely! The weather has finally started to cool down and there was a lovely breeze up there. After the class we went down to the Courtyard Cafe where our pre-ordered breakfast was waiting for us. There was tea, coffee, fresh orange juice, labneh, pancakes, fruit platters and eggs – poached, fried, scrambled, boiled. It was a great start to the day and weekend and I’d definitely do it again…

Distance covered? 9.63 km.

screenshot_20161024-092836

Low point of the week? I ate and drank a lot over the weekend. Also, my brother and his family are visiting so we’ve been eating out every night…

High point of the week? I made it to the gym five times again and went to a yoga class!

Weight loss? I’ve been working out five times a week for the last five weeks and have still managed to put on weight. I dread to think what my weight would be if I wasn’t working out!

Read more updates here.

The final few

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.

screenshot_20161013-131848

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.