As said previously, the first week of this program is three sets of each exercise. The table above shows the reps I did for each one. In total, the workout took 76 minutes, which is way too long. I was really suffering after the bench press/push ups. The problem was I went in too gung-ho, let my ego get the better of me and used weights that were too heavy for this level of reps and intensity. I won't make that mistake again. I was completely exhausted after the row, which is a piss-poor time.I think I'm going to skip the treadmill warm-up from now on, both to save time in the gym (the goal was 45 minutes) and also to avoid wasting energy. I have a ten-minute walk to the gym anyway so that should suffice to loosen me up a bit. We'll see.
I'll also cut the weights down a bit for the next session.
Here's what I ate:
This was one of my 'alcohol' days. Again, not to excess, but enough to make me feel I'm not totally missing out. There's quite a variety of foods in there and you'll note the calorie total is both in line with my goals (2000-2400 per day) and actually quite reasonable in any analysis.I had (and will always have) half a banana immediately before and after the workout.
The calories in the sesame seed bagel shocked me a bit - it was one from Sainsbury's bakery and is much bigger than the packaged variety, which I'll switch too from now on as they're about a 100 calories lighter.
The flapjack was actually a school-cooked effort from my son - I wouldn't normally have it but it's hard to turn something like that down when it's been made especially for you.
