The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

Where there is a single number that confirms that I did the number of reps called for. Where there are two numbers the first is the amount of weight I used, followed by reps. BW means bodyweight (ie. I carried no extra weight).

Oh, and I followed with another 15 mins on the treadmill.

I’m starting to feel the weight a little on the squat and the bent-over row, but not much. I suspect I could push up the row faster. I’m not sure how my one knee will do with the squat. I find it a little sore, even when warming up with no weight, although not much different with weight. The step-up I’m using is too low, but I have limited options for height (with the other one being too high for me at the moment). Once I get to lower reps I’ll probably use less weight and try the higher step.

Oh, and I didn’t fall off the ball… as much! I’m still sure that my form on this is pretty bad, but I’m muddling through. I’m obviously a little out of it today as I got this post ready and then forgot to post it. I’ll post the usual food stats below, although I haven’t had the evening snack yet. I’m trying to make it an early night as we’re off to a local grocery tomorrow to get (what’s probably way too much) lamb. The price is good for a selection of custom cut pieces, so it’s just what we need - more stuff in the freezer!

Exercise: 90 mins treadmill, 30 mins strength training

Water: 20 cups

Food: 2325 calories (32% fat, 35% carbs, 29% protein)

Protein: 173g (aiming for 170+)

Breakfast: protein shake, peanut butter, 12-grain bread, 3 clementines (379)

AM Snack: soy nuts (134)

Lunch: onion soup with baguette and cheese, smoked back bacon, apple (533)

PM Snack: protein shake, fruit salad, soy nuts (299)

Dinner: hamburgers (2), bun (1), condiments, salad w/dressing (787)

Late Snack: protein shake, apple (194)