It’s one week down with my 12 week program (slightly longer for those that read the entire part 1!) and while there’s no real obvious changes I have got a few notes from the experience so far.
Here’s what my week consisted of and a few notes as well.
Day 1 – 25th September, 2017
Circuits: 8, Reps: 3, Rest: 30 seconds
- Unassisted Chin-ups,
- 15kg assisted dips
- 100kg deadlifts
Day 2 – 26th September, 2017
High Intensity Interval Training (HIIT): Run on curved treadmill – 50 seconds walk and 10 seconds sprint- aimed for 20kms per hour sprints
Day 3 – 27th September, 2017
Circuits: 5, Reps: 8, Rest: 45 seconds
- 25kg shoulder press
- 35kg row
- 24kg each side dumbbell Romanian deadlift
- 35kg front squat
Day 4 – 28th September, 2017
High Intensity Interval Training (HIIT): Stationary Bike – 50 seconds slow pedal and 10 seconds sprint – aimed for 15 effort level on bike
Day 5 – 29th September
Circuits: 4, Reps: 15, Rest: 60 seconds
- 60kg deadlift (instead of good mornings because I hadn’t done them before and wasn’t confident)
- 14kg each side incline bench
- 17.5kg woodchop at hip level
- body weight reverse lunges
- 40kg wide grip pull downs
Day 6 and 7 – 30th September, 1st October 2017
First week notes – Funnily enough I ended up slightly higher on the scales and that could be from a few different things. I felt I ate too many peas which is higher in carbs than a lot of other veggies, I took codeine/iburprofen a few times with headaches which I’ve read can impact body weight, too much salt which may make you retain water and perhaps too many snacks.
Will adjust all of these next week to see if they change but want to be sure I’m not going off the scales too much! This is about body transformation, not weight loss so it’s not about the scales so much. The bottom line is, so far I feel fantastic 🙂
One week down! Can you transform your body in 12 weeks? We’re going to see.