Week 1 Summary - Road to Fitness

Good day Everyone

Here is my summary for week 1 and the progress:

Weight: 121.7kg - 121.58kg
Fitness level: Endurance increased. Energy levels improved

Gym program week 1

Day 0

• 5 sets 10 reps pushups
• 5 sets 15 reps situps
• 5 sets 10 reps Bodyweight Deep Squats

Day 1

• 5min Row machine warmup, level 10 - Distance, 1260m

• 10x10 Deep Squats - 40kg Barbell
• 10x15 Situps
• 10x15 Crunch ankle side to side touches
• 10x20 Mountain Climbers

Day 2

• 5min Row machine warmup, level 10 - Distance, 1320m

• 10x10 Incline dumbbell press - 17kg dumbbells
• 10x10 standing close-grip "EZ" bar Bicep curls - 20kg EZ bar

Day 3

• 5min Row machine warmup, level 10 - Distance, 1310m

• 10x10 Tricep extensions - 30kg
• 10x15 situps
• 10x15 side to side

• 10x10 Lat pulldown - 40kg
• 10x20 Mouintainclimbers

Day 4

• Rest day

Day 5

• Rest day

Day 6

• 5min Treadmill - 6min/km speed or 10km/h

• 10x10 Leg Press - 80kg
• 10x15 siptups
• 10x15 Side to Side Ankle touches
• 10x20 Moutainclimbers
• 5min Rowing Machine - 1310m

Day 7

• 5min Row machine warmup, level 10 - Distance, 1300m

• 10x10 Single arm incline press - 15kg dumbbells
• 10x10 EZ Bar Bicep curls - 25kg

• 5x10 Cable Chest pulls - 7.5kg
• 5x15 situps
• 5x15 Side to Side ankle touches

• 5x10 Cable Chest lifts - 7.5kg
• 5x15 situps
• 5x15 Side to Side ankle touches

All of these exercises were supersets. I explain in more detail in my daily blog.

What a great first week. Due to past experience, I knew that my weight will have stayed the same or I might have picked up some weight. This has always been the pattern. My body needs to get use to the change in lifestyle. When that happens, the results will start speaking for themselves. Persistence is the key to success in everything in life, never lose hope.

Till next time....

Cheers