There really wasn’t ‘the rest of the day’. Had a swim, had dinner, and watched a little tv with my mother. So really I’m just adding the food for the day.

Total: 2309 (20% fat, 32% carbs, 45% protein)

Breakfast: protein shake with oatmeal and frozen berries (361)
AM Snack: chocolate zucchini cake, almonds (320)
Lunch: whole wheat tortillas, mustard, smoked turkey, nectarine (378)
PWO: protein shake with frozen berries (284)
PM Snack: hummus, carrots, peach (224)
Dinner: pork souvlaki, bean/carrot mix, butter, salad w/dressing (503)
Late Snack: protein shake, nectarine (239)

So I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 1-3)
Workout B2 (4 of 10)

1: One-arm Dumbbell Snatch - 40t/5, 40t/5, 40t/5, 42t/5
2: Single-leg Bench Get-up - 6, 6, 6, 6
3: Supine Hip Extension - 6, 6, 6, 6
4: One-arm Dumbbell Incline Bench Press - 40e/6, 40e/6, 40e/6, 40e/6
5: Bent-over Row - 105t/3, 105t/6, 105t/6, 110t/6
6: Dumbbell Alternating Press - 30e/6, 30e/6, 30e/6, 30e/6
7: Pullovers, Barbell - 55t/6, 55t/6, 55t/6, 55t/6
8: Corkscrew - 10t/10, 10t/10, 10t/10, 15t/10
9: Four-point Plank - 30sec, 30sec, 30sec, 45sec

Total time: 75 mins
HR monitor: 423 cals, Max: 156 (88%), Avg: 121 (68%)

Not a bad workout, although I can feel the difference working out at the end of the day. I also realised I wasn’t pumping back and forth on the dumbbell alternating press, so I dropped the weight to get the motion right.