Last night I did most of the workout below. I think I need to work on technique a little more with the squats and dead lifts. They just don't feel right. After I finished I asked the gym manager and trainer how to do Dead Lifts and he showed me. He explained that I should feel it in my glutes and not my lower back. Although I spent an hr lifting, I don't think I got the desired workout. I may try again Weds.
Week 1 & 2 (Mondays and Thursdays)
Squat: 3×12 (technique)
Leg press: 2×12
Leg curl: 2×12
Bench press: 2×12
Dead lift: 3×5 (technique)
This morning I climbed on the bike for a 90min endurance ride. I got 50min. There are a few reasons that I cut my ride short. First, I don't have a plan this week. It is a rest week for me so I can be rested for my fitness test and before my training officially starts. When I have a plan, I try harder to get the scheduled hours/minutes. Secondly, I am in a serious calorie deficet. I thought I could get on the trainer to burn off more calories. I did but each minute seemed like an eternity. Lastly, I am not ready for the trainer... maybe this is from the calorie deficet too. I am going to do another week with this diet extreme then moderate it to a more reasonable diet.