Notes by Nectar

Your destiny lies in your own hands

Aug 19

The final few

by Nectar

After a late night on Saturday I was so tempted to cancel my session with Randy on Sunday. I thought about it but then realised I hadn’t done any exercise since Wednesday and thought I should just do it. We got to the gym and found three other people there. That rarely happens!

I started with the usual 5-minute warm-up on the cross-trainer and then began the first circuit:

I did that three times. The side plank/leg raise combination was difficult. I think it was partly because I haven’t had a yoga class in a few weeks and am really noticing how inflexible I’ve become.

I did another 3 minutes on the cross-trainer and had a short rest. I then began the next circuit:

  • One-arm dumbbell row (15-lb weight) x 15 on each side
  • Plank x 45 seconds (but moving my right leg out and then back, and then left leg out and then back)
  • Incline sit-ups x 20

I did that three times. I found the 15-lb weight too heavy during the dumbbell row so for the second and third sets, Randy reduced the reps to 12. It was still tough though!

Randy then stretched me and I was done.

My second session with Randy on Wednesday was also tough. I started with a 5-minute warm-up on the cross-trainer and then did the following circuit:

  • Alternating knee-ins x 30 seconds
  • Rest x 5 seconds
  • Half-burpees x 30 seconds
  • Rest x 5 seconds
  • Tricep push-ups x 30 seconds
  • Rest x 5 seconds
  • Plank x 30 seconds
  • Rest

I did that three times. The rest of 5 seconds sounds good but that’s how long it takes to get into position for the next exercise! Half-burpees are just like regular burpees but you don’t stand up at the end of it.

I did 3 minutes on the cross-trainer, had a water break and then did the next circuit:

  • Kettlebell swings (6-kg) x 20
  • The ladder x 6 lengths (in and out separately in one direction, jumping in and out with feet together in the other)
  • Chest fly press (3-kg weights) x 20
  • Bent over row (3-kg weights) x 20

I did that three times too.

Randy then stretched me and I was done.

I didn’t work out on Thursday BUT I did remember to do the plank! I did the 1.5-minute plank in my bedroom before going to the Shangri-La poolside with my sister and nephew.

After taking my sister and her monster to the airport on Friday I went to the gym. I did 3 km on the cross-trainer (24:13) and then did a 2-minute plank. I didn’t think I was going to make it to 2 minutes but I somehow managed it. The time seemed to go by very slowly!

I didn’t work out again over the weekend.

Low point of the week? I hit my highest weight of the year on Sunday. I also cut my left knee while getting out of the pool at the Shangri-La on Tuesday. As if that knee doesn’t have enough going on with it!

High point of the week? At least I made it to the gym three times this week… Also, I haven’t had a Galaxy bar in weeks now!

Weight loss? I hit 72 kg on Sunday (after a weekend of eating and drinking) – but was back down to 70 on Friday after a night of drinking (again, I just don’t get it).

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Apr 22

The final few

by Nectar

I had a lazy few days while Randy was on holiday and finally had a session with him on Wednesday. He went easy on me as it had been a couple of weeks!

I started with a 5-minute warm-up on the cross-trainer and then did the following circuit:

  • Bench press (3-kg weights) x 15
  • Leg raises x 15
  • Kettlebell swings (6 kg) x 20
  • Tricep dips x 12

I did that circuit three times. In the last set Randy increased the weights for the bench press to 10 lbs.

I did 3 more minutes on the cross-trainer and began the second circuit. It consisted of:

  • Combined squat/upright row/military press x 12 (on each side)
  • Lateral pulldown x 15
  • Leg-lowering abs x 15
  • Bicep curls (3-kg) x 12 (alternating sides)

I did another 3 minutes on the cross-trainer and then Randy stretched me out.

That was the only time I worked out this week!

Low point of the week? Only working out once – I’d been feeling a bit fluish on Monday/Tuesday and even cancelled my yoga class on Monday.

High point of the week? Thank goodness Randy’s back – I need someone to force me to the gym these days.

Weight loss? My weight has fluctuated between 68 and 70 kg this week! I can live with that…

Healthy

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Apr 2

The final few

by Nectar

I couldn’t have my usual Sunday session with Randy as my cousin and a friend were having a lunch for me that day – to celebrate my 40th. I thought I might be able to get to the gym before lunch, but that didn’t happen! I had to be at the hairdresser by 11am, and lunch was at 12.30pm. But I did have yoga on Monday, and I did spend 30 minutes on the treadmill on Tuesday (3.7 km).

I had a session with Randy on Wednesday. He started off by measuring me. This is how my body has changed in the last 3 weeks:

  • Arms: no change
  • Chest: +1 cm (+0.4 inches)
  • Waist: -4 cm (-1.5 inches)
  • Hips: -1 cm (-0.4 inches)
  • Thighs: -5 cm (-1.9 inches) (l), -7 cm (-2.7 inches) (r) (now there’s only a 2-cm difference between them)

I’m convinced the first measurements we took were wrong. Is it possible to lose that many inches in 3 weeks??

I did a 5-minute warm-up on the cross-trainer. My first circuit consisted of:

  • Alternating backward lunges x 2 minutes
  • Push-ups x 40
  • Squats x 40
  • Sit-ups x 40
  • Rest
  • Alternating backward lunges x 1 minute
  • Push-ups x 20
  • Squats x 20
  • Sit-ups x 20

I had a brief rest and then did another 3 minutes on the cross-trainer.

The second circuit consisted of:

  • Squat/shoulder press x 50 seconds
  • Rest x 10 seconds
  • Plank and reach x 50 seconds
  • Rest x 10 seconds
  • Kettlebell swings (6 kg) x 50 seconds
  • Rest x 10 seconds
  • Burpees x 50 seconds

I did that circuit twice.

I then did 4 minutes on my abs:

  • V-sit (boat pose) x 20 seconds
  • Rest x 10 seconds
  • Extended leg reach x 20 seconds
  • Rest x 10 seconds

I did that four times and then Randy stretched me out.

It was my last session with Randy before he went on holiday. I told him I’d be on the treadmill while he was away so I better stick to that. Having said that, I didn’t make it to the gym the rest of the week. I had friends in town for my birthday and it was all a bit too much!

Low point of the week? Drinking far too much – in fact I think I need a new liver!

High point of the week? Losing inches around my waist and thighs – I wasn’t expecting that at all.

Weight loss? Again, I’ve been either 68 or 69 kg all week! I love seeing that ‘6’ at the front…

I know

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Mar 25

The final few

by Nectar

I had my usual Sunday morning session with Randy. I started with my 5-minute warm-up on the cross-trainer while he set up the equipment. The first circuit consisted of:

  • Step-ups on a bench combined with a shoulder press (3-kg weights) x 10 on each side
  • Push-ups x 12
  • Plank x 40 seconds (50 seconds in the second set, 60 seconds in the third set)
  • Running on the spot x 30 seconds

Step-ups are hard enough without adding a shoulder press to them. I really notice how much weaker my left leg is when I do these. My terrible balance and fear of falling don’t help either!

I did 3 minutes on the cross-trainer and then did the next circuit:

  • Squat x 20 seconds (held)
  • Rest x 10 seconds
  • Squats x 20 seconds
  • Ladder x 2 (stepping in and out, no jumping this time)
  • Sit-ups x 20 (holding a 10-lb weight above my head)

Randy thinks the regular sit-ups are too easy for me and is making them harder. The 10-lb weight also worked my arms a bit more!

I did another 3 minutes on the cross-trainer and then Randy stretched me. It was a good session – and nowhere near as tough as the two sessions I had the week before.

I woke up on Monday with sore shoulders and glutes. I was also tired from a night out on Sunday. I had my usual yoga class on Monday morning – our teacher introduced another new pose (the heron or krounchasana) which of course I can’t do!

On Tuesday my glutes were even sorer than they were on Monday. I went to the gym for a quick workout as I was meeting my cousin at noon. I did 20 minutes on the treadmill and two sets of sit-ups. Better than nothing, isn’t it?

I was still sore on Wednesday morning but had another tough session with Randy. I started with 5 minutes on the cross-trainer and then we went outside.

My first two exercises consisted of:

  • Plank x 30 seconds
  • Running up the length of the pool and back x 20 seconds
  • Repeat x 4

I did that circuit twice. If I finished the running there and back in under 20 seconds I could rest for whatever was left of the 20 seconds (that only happened the first two times I did it and it was for 5 and 3 seconds).

We went back inside after that and did three 2-minute rounds of boxing. Each 2-minute round consisted of:

  • 10 alternating punches
  • Duck (i.e. squat)
  • 20 alternating punches
  • Duck
  • 30 alternating punches
  • Duck
  • 40 alternating punches
  • Duck
  • 50 alternating punches
  • Duck

If the 2 minutes wasn’t up by the end of the 50 punches, we started again at 10 punches and carried on until the time ran out. In the second and third rounds, Randy kept raising his arms so I had to punch higher and higher. I couldn’t wait for it to be over!

I then did 3 minutes on the cross-trainer and began the next circuit:

  • Jumping jacks x 45 seconds
  • Rest x 10 seconds
  • Deadlift/upright row (3-kg weights) x 45 seconds
  • Rest x 10 seconds
  • Burpees x 45 seconds
  • Rest x 10 seconds
  • Stair-climbers x 45 seconds
  • Rest x 10 seconds
  • Alternating backward lunges x 45 seconds
  • Rest

Luckily I only had to do that circuit twice. I got back on the cross-trainer for a 3-minute cooldown and then Randy stretched me. Done for the day!

I didn’t work out again the rest of the week – I was a bit hungover on Thursday and really hungover on Friday, and on Saturday I was out of the house from 7am to 7pm!

Low point of the week? I don’t think there was one – apart from the two hangovers.

High point of the week? Deciding that spending even 15-20 minutes on the treadmill on Tuesday was better than nothing.

Weight loss? I’ve been either 68 or 69 kg all week! Let’s hope this continues…

Sexy

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