Notes by Nectar

Your destiny lies in your own hands

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.

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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.

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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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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  🙂

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.

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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.

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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.

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The final few

On Sunday the 2nd of October I began the week with Week 3 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1.5 min
  • Walk x 1.5 min
  • Run x 2.5 min
  • Walk x 2.5 min
  • Run x 2.5 min
  • Walk x 2.5 min
  • Run x 1.5 min
  • Walk x 1.5 min
  • Cooldown x 5 min

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

  • Dead bugs x 16
  • Reverse wood chop x 12 on each side (3-kg weight)
  • Jumping jacks x 50
  • Opposite arm/leg extension x 10
  • Combined plank/shoulder tap x 10
  • Combined elbow plank/leg raise x 10
  • Repeat

Ugh. I was already tired. As usual, my Monday session consisted of weights. The first group of exercises consisted of:

  • Chest press x 10, alternating 5 on each side (15-lb weights)
  • Goblet squats x 10 (25-lb weight)
  • Lateral pulldown x 10 (9 bars)
  • Side plank/forward drive x 10 on each side
  • Rest and repeat two more times

After those three sets, I had some water and did the second group of exercises:

  • Combined tricep extension/hip raise x 15
  • Airplanes x 10 on each side (15-lb weight)
  • Cross-trainer x 90 s
  • Rest and repeat two more times

After three sets of that, I had more water and was expecting a third group of exercises. I was pleasantly surprised when Pete said it was time to stretch and go home!

On Tuesday I went to the gym for Week 3 Day 2 of the 10k Runner app, which was the same as Sunday’s run.

I had another session with Pete on Wednesday. My warmup consisted of:

  • Mobilisation stretches
  • Treadmill run x 400 m

Pete told me I’d be doing the Group A/B workout format that I’d done two weeks earlier. Group A exercises consisted of mountain climbers, reverse lunge/forward drive and split squats. Group B exercises were skaters, combined plank/shoulder tap and pushups. It went like this:

  • Group A x 20 s (each exercise for 20 s)
  • Rest x 20 s
  • Group B x 30 s (each exercise for 30 s)
  • Rest x 10 s
  • Group A x 30 s
  • Rest x 20 s
  • Group B and 30 s
  • Rest x 10 s
  • Group A x 40 s
  • Rest

I had some much-needed water and a rest after that. I could have also done with a nap but that wasn’t happening. For the second group of exercises Group A consisted of combined squat/shoulder press (10-lb weights), jumping jacks, bicep curls (10-lb weights in the first set and 3-kg weights in the next two sets). Group B was bicycle crunches, wood chop (10-lb weight) on each side and running on the spot.

I was exhausted after that second group of exercises. Pete said I’d finish off the session with an easy 1 km on the cross-trainer. I did some stretches after that and went home.

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

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

I didn’t work out over the weekend.

Distance covered? 7.38 km in total.

2016-10-09-07-54-04

Low point of the week? I’m still not eating very well.

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

Weight loss? It’s not even worth mentioning.

Read more updates here.

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The final few

On Sunday the 25th of September I began the week with Week 2 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1.5 min
  • Walk x 2 min
  • Run x 1.5 min
  • Walk x 2 min
  • Run x 1.5 min
  • Walk x 2 min
  • Run x 1.5 min
  • Walk x 2 min
  • Run x 1 min
  • Walk x 1 min
  • Run x 1 min
  • Walk x 1 min
  • Cooldown x 5 min

There was still only one treadmill working at the gym so I used my least favourite one.

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

  • Squats x 20
  • Plank and shoulder tap x 10, alternating 5 on each side
  • Airplanes x 10 on each side
  • Lunge and twist x 10, alternating 5 on each side
  • Elbow plank/leg raise x 10, alternating 5 on each side
  • Glute bridges x 20
  • Cross-trainer x 400 m

I know the saying that what you find really tough one day will become your warmup – well, Pete has certainly taken that to heart. While I was on the cross-trainer Pete said I’d be doing some heavy lifting and bodyweight exercises. The first group of exercises consisted of:

  • Bench step-ups x 6 on each side
  • Combined lunge/single row x 8 (15-lb weight/20-lb weight)
  • Single-leg deadlift x 10 on each side (15-lb weight)
  • Single shoulder press on one knee x 6 on each side (15-lb weight)
  • Rest and repeat two more times

After those three sets, I had some water and did the second group of exercises:

  • Front squat x 6 (20-lb weights)
  • Lateral pulldown x 6 (9 bars)
  • Hamstring curl x 8 (8 bars)
  • Pushups to failure (25/19/14)
  • Situps with two punches at the top x 10
  • Rest and repeat two more times

After three sets of that, I had more water and a short break. The last circuit consisted of:

  • Tricep extension x 12 (4 bars)
  • Hammer curl x 7/7/7
  • Rest and repeat one more time

For the hammer curl, I held a dumbbell in each hand, in the starting position. I did seven reps with my right hand, seven reps with my left hand and seven reps with both hands.

My hamstrings were sore on Tuesday but I went to the gym for Week 2 Day 2 of the 10k Runner app, which was the same as Sunday’s run. At least my favourite treadmill was working again!

I had another session with Pete on Wednesday. My warmup consisted of:

  • Quad rockers x 10 (moving from child’s pose to plank and back again)
  • Opposite arm/leg extension x 10, alternating
  • Pushups x 10
  • Squats x 10
  • Airplanes x 10 on each side
  • Combined reverse lunge/twist x 10, alternating

The first group of exercises was the kettlebell circuit:

  • Kettlebell swings x 3
  • Combined squat/upright row x 2
  • Shoulder press x 1
  • Repeat five more times
  • Rest x 30 s and repeat the whole thing two more times

I was tired by the end of that. I had some water and a 1-minute break. The next group of exercises was shuttle runs:

  • Run forward and reverse backwards x 30 s
  • Rest x 10 s
  • Run forward and back x 30 s
  • Rest x 10 s
  • Side steps x 30 s
  • Rest x 10 s
  • Run forward and reverse backwards x 20 s
  • Rest x 10 s
  • Run forward and back x 20 s
  • Rest x 10 s
  • Side steps x 20 s
  • Rest x 10 s
  • Run forward and reverse backwards x 10 s
  • Rest x 10 s
  • Run forward and back x 10 s
  • Rest x 10 s
  • Side steps x 10 s
  • Rest

I had some more water and another 1-minute break. The third group of exercises involved a 3-kg medicine ball:

  • Combined squat/throw x 10 (I’d throw the ball to Pete, he’d roll it back to me)
  • Shoulder plank/return ball x 10 (I’d roll the ball to Pete, he’d roll it back to my other arm)
  • Combined reverse lunge/torso twist x 10 (10 on each side, with the medicine ball)
  • Rainbow x 10 (holding the medicine ball at my right hip, I’d raise it over my head to my left hip and back again)
  • Rest x 30 s and repeat two more times

After that set, I had another minute of rest followed by a cardio circuit:

  • Run on the spot x 30 s
  • Rest x 10 s
  • Jumping jacks x 30 s
  • Rest x 10 s
  • Quick feet x 30 s (stepping out and in very quickly)
  • Rest x 10 s
  • Run on the spot x 20 s
  • Rest x 10 s
  • Jumping jacks x 20 s
  • Rest x 10 s
  • Quick feet and 20 s
  • Rest x 10 s
  • Run on the spot x 10 s
  • Rest x 10 s
  • Jumping jacks x 10 s
  • Rest x 10 s
  • Quick feet x 10 s
  • Rest

I’d had just about enough of jumping around for one day but my session wasn’t over yet. I repeated the kettlebell circuit (6 rounds x 3 sets), had a 1-minute break and then repeated the shuttle runs. And then I was finally done.

I went back to the gym on Thursday for Week 2 Day 3 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1.5 min
  • Walk x 2 min
  • Repeat the run/walk five more times
  • Cool down x 5 min

I took Friday off and had planned to go to yoga on Saturday morning but the class had changed to 9am. And after the Friday I had, there was no way I was doing very much that day.

Distance covered?

2016-10-03-07-49-28

Low point of the week? Even though I’ve been exercising, I’ve not been eating very well. And I drank far too much on Friday.

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

Weight loss? It went down in the first half of the week and then back up over the weekend.

Read more updates here.

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The final few

On Sunday the 18th of September I decided I was going to start the 10k Runner app from the very beginning. Week 1 Day 1 went like this:

  • Warmup x 5 min
  • Run x 1 min
  • Walk x 1.5 min
  • Repeat run/walk five more times
  • Cooldown x 5 min

I’d been struggling and thought starting at the beginning might help.

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

  • Walkout to plank x 6
  • Plank and shoulder tap x 10, alternating 5 on each side
  • Airplanes x 10 on each side
  • Lunge and twist x 10, alternating 5 on each side
  • Elbow plank/leg raise x 10, alternating 5 on each side
  • Squats x 20
  • Cross-trainer x 400 m

I was ready to go home after that. And I mentioned that the walkout to plank really pisses me off – I have no idea why! And squats as part of my warmup?

After some water I did the first exercise circuit:

  • Bulgarian squats x 6 on each side (15-lb weights)
  • Squat jumps x 5
  • Bent over row x 8 (20-lb weights)
  • Airplanes x 8 on each side (10-lb weight)
  • Dead bugs x 20
  • Rest x 30 s
  • Repeat two more times

The first exercise wasn’t supposed to be Bulgarian squats. Pete had said I was going to do a one-legged getup – basically from a seated position on a bench I was supposed to hold one leg straight in front of me and get up using just the other leg. I tried and nothing happened. I tried the other leg and nothing happened. Clearly I’m not as strong as he thinks I am! And clearly my ass is fatter than I think it is.

After three sets of that, I had some water and a short break. The second circuit consisted of:

  • Lunge/torso twist x 20, alternating 10 on each side (10-lb weight)
  • Lateral pulldown x 5 (8 bars)
  • Glute bridge slides x 8
  • Pushups to failure (21 in the first set, 10 in the second set, 13 in the third set)
  • Ab wheel rollout x 8
  • Rest x 30 s
  • Repeat two more times

Bloody hell – the glute bridge slides and ab wheel rollouts killed me. I could feel the glute bridge slides in my hamstrings and calves after just three of them. I also almost rolled forward flat on my face the first couple of times I tried the ab wheel rollout. After three sets of that I did some stretches and went home.

I was sore all over on Tuesday but I went to the gym for Week 1 Day 2 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1 min
  • Walk x 1.5 min
  • Repeat run/walk seven more times
  • Cool down x 5 min

Two of the treadmills are still out of order and I’ve been using my least favourite one, but there’s no choice at the moment.

I was still sore on Wednesday. I had another session with Pete. After the new stretching exercises (which I’m kind of getting used to) and a 400-m warmup on the cross-trainer, Pete told me I’d be doing the same Group A/B format I’d done the week before. Group A exercises consisted of mountain climbers, reverse lunge/forward drive and squat jumps. Group B exercises consisted of kettlebell swings (8-kg kettlebell), hip rolls and chest press. It went like this:

  • Group A x 20 s (each exercise for 20 s)
  • Rest x 20 s
  • Group B x 30 s (each exercise for 30 s)
  • Rest x 10 s
  • Group A x 30 s
  • Rest x 20 s
  • Group B x 30 s
  • Rest x 10 s
  • Group A x 40 s
  • Rest

I can’t remember what weight I used for the chest press but I’d had enough of squat jumps by the end of that circuit!

For the second group of exercises, Group A consisted of squat/press (8-kg kettlebell), jumping jacks and alternating bicep curls. Group B consisted of dead bugs, wood chopper (30 s on each side) and jumping side to side. It was the same format as the first group. And by the end of that, I’d had enough of jumping jacks! I think I used 10-lb dumbbells for the bicep curls, but I can’t remember.

I went back to the gym on Thursday for Week 1 Day 3 of the 10k Runner app. It was the same as Week 1 Day 2.

I took Friday off and went to a yoga class at Eco Yoga Sanctuary on Saturday morning.

Low point of the week? Even though I’ve been exercising, I’ve not been eating very well.

High point of the week? I made it to the gym five times and to yoga – I think I did well this week!

Weight loss? It went down in the first half of the week and then back up over the weekend. I didn’t drink over the weekend but I did have a pizza on Friday night.

Read more updates here.

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The final few

It’s been a while since I updated this! So, on Sunday the 4th of September I went to the gym and did Week 3 Day 1 of the 10k Runner app:

  • Warmup x 5 min
  • Run x 1.5 min
  • Walk x 1.5 min
  • Run x 2.5 min
  • Walk x 2.5 min
  • Run x 2.5 min
  • Walk x 2.5 min
  • Run x 1.5 min
  • Walk x 1.5 min
  • Cooldown x 5 min

I had a session with Pete on Monday morning. I began with a 10-minute warmup on the cross-trainer and some stretches. It was a weights session and the first circuit consisted of:

  • Chest press x 15 (5 bars/4 bars)
  • Bent over row x 15 (10-lb weights)
  • Rest and repeat two more times

I lifted 5 bars for the chest press in the first set but it was too heavy for me, so for the next two sets Pete reduced it to 4 bars. The second group of exercises was:

  • Lateral pulldown x 15 (6 bars)
  • Shoulder press x 15 (10-lb weights/3-kg weights)
  • Rest and repeat two more times

For the shoulder press, I started with 10-lb weights but could barely lift them in the second set so Pete swapped them for 3-kg weights. After a short break, I moved on to the next set of exercises:

  • Goblet squats x 15 (20-lb weight)
  • Romanian deadlifts x 15 (15-lb weights)
  • Rest and repeat two more times

The final set consisted of the following:

  • Fly x 15 (10-lb weights)
  • Prone fly x 15 (10-lb weights)
  • Rest and repeat two more times

I did some stretches and was done.

I didn’t go to the gym on Tuesday and I had another session with Pete on Wednesday. I warmed up with just 500 m on the cross-trainer – walking for 1 minute and then running until I got to 500 m. I then did some stretches. Pete’s new favourite stretch is a walk-out to plank and I hate it. I don’t know why but it just pisses me off. Pete’s started incorporating it into my warmup along with the ‘world’s greatest stretch‘. There are also squats, lunges and other awful things.

After a thorough warmup, Pete explained a new exercise format to me. The exercises are split into two groups, A and B. Group A consisted of mountain climbers, combined reverse lunge/press (10-lb weight) and squat jumps. Group B consisted of kettlebell swings, plank jumping jacks (jumping my feet in/out while in a plank position) and the ribbon (similar to the halo). The circuit consisted of doing the exercises in Groups A and B for different lengths of time. I eventually figured out that it went like this:

  • Group A x 20 s (mountain climbers for 20 s, combined reverse lunge/press for 20 s, squat jumps for 20 s)
  • Rest x 20 s
  • Group B x 30 s (each exercise for 30 s)
  • Rest x 10 s
  • Group A x 30 s (each exercise for 30 s)
  • Rest x 20 s
  • Group B x 30 s (each exercise for 30 s)
  • Rest x 10 s
  • Group A x 40 s (each exercise for 40 s)
  • Rest

Bloody hell! I had some water and a rest and did the same format with different exercises. In the second circuit Group A consisted of combined squat/upright row (8-kg kettlebell), jumping scissors and halos (3-kg weight). Group B consisted of dead bugs, reverse wood chop (3-kg weight) and skaters.

Oh man, I was glad when that was over. I did some stretches and went home. I didn’t work out again in the week or over the weekend.

I didn’t work out again until Monday the 12th of September, when I had a session with Pete. I was so not in the mood and was kind of pleased when two of the treadmills were out of order. However, my warmup consisted of the walk-out to plank stretch, squats, A skips, running on the spot, butt kickers, side lunges (and everything repeated) and 400 m on the cross-trainer.

And then I did the first circuit:

  • Reverse lunge x 20, alternating 10 on each side (10-lb weights)
  • Reverse lunge/forward drive x 10 on each side
  • Bent over row x 15 (15-lb weights)
  • Dead bugs x 30
  • Rest x 30 s
  • Reverse lunge x 20, alternating 10 on each side
  • Reverse lunge/forward drive x 10 on each side
  • Bent over row x 15
  • Lifting knee to chest x 20, alternating 10 on each side
  • Rest x 30 s
  • Reverse lunge x 20, alternating 10 on each side
  • Reverse lunge/forward drive x 10 on each side
  • Bent over row x 15
  • Skaters x 20
  • Rest

I had some more water. I wanted to take a nap but settled for sitting down until it was time for the second circuit:

  • Combined squat/press x 12 (3-kg weights)
  • Pushups x 12
  • Lateral pulldown x 5 (8 bars)
  • Rest x 30 s
  • Combined squat/press x 10
  • Pushups x 12
  • Lateral pulldown x 5
  • Rest x 30 s
  • Combined squat/press x 8
  • Pushups x 12
  • Lateral pulldown x 5
  • Rest x 1 min

I had another water break and then did the final group of exercises:

  • Bicep curls x 12, alternating 10 on each side (3-kg weights)
  • Tricep dips x 20
  • Heel to butt stretch x 10, alternating 5 on each side
  • Rest x 30 s
  • Bicep curls x 16
  • Tricep dips x 16
  • Rest

I did some stretches and went home. I didn’t have a session with Pete on Wednesday as I had a friend’s birthday on Tuesday and knew it would be a late night. In fact, I didn’t get back to the gym at all that week. I did, however, make it to yoga on Thursday afternoon and Saturday morning, so that’s something!

Low point of the two weeks? Not doing as much as I should.

High point of the two weeks? Finally getting back to yoga!

Weight loss? Meh. The less said about that the better.

Read more updates here.

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