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
Chinups: 2×8
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.