ok after week 1 with diet and program,

nutrition... well i followed the plan all week, i did find it was easier to eat the stuff in the morning when i'd had the gym sessions the day before... not so easy on the thursday morning after the rest day.

i couldn't always do the second edition of porridge mid-morning, missed that a couple of days but i'm hoping my stomach will stretch a bit this week and i'll manage it. all reserves of crap food nopw gone and replaced with brown rice etc from the supermarket.

still not 100% sure what i should be eating after a late session at the pool...? i have been going meat and veg as normal but having a bit of carbs too, but not as much as i used to still.

felt pretty good... energy levels are fine, no problems with digestion etc... had a massive blowout on saturday, was mint. ate 2 big mac combos and a huge pasta gorge and some bad stuff like icecream, was all good. definitely good to be able to have a bit of a diet break every week with the rest day.


as for the gym sessions, pretty good, no problems with any of the exercises... last week being the first week i didn't go all-out with the bigger muscle exercises, the squats and deadlifts, just wanted to give my muscles at least a chance to see whats coming and just be careful of my back, but i still managed to stress enough to have a decent muscle ache/stiffness from tuesday onwards. i felt it all over my entire back the day after the deadlifts and i had a sore bum on the weekend from those damn lunges man they always kill me.

i checked my squat technique on the friday with the breathing squats and yeah im going down till my upper legs are parallel to the floor which i thought was low enough to be enough... deadlifts i took it real easy on the warmup and midrange sets for technique but felt pretty comfortable so will push much harder this week... i only lifted 70kgs on the max sets and made sure i got the technique right and let the weight down slowly etc, can push harder there.

breathing squats were ok but i stayed lighter and tried to make sure i went deep enough and that. got breathless towards the end of the sets but strangely the pullovers didnt carry on that trend, even though i was suckin in breaths as big as i could and doing near my max pullover weight my lungs just gradually recovered through the set.

it made me a bit restless going easy, i can see how those exercises could be pretty exhausting but i wasnt doing enough weight to really get there which annoyed the hell out of me but i figured still best to take it easy at the start.

summary - i think a good start, will jump on the scales at the gym today and see what happened over the last couple of days and the weekend. at the end of this week i'd like to have been able to go a bit heavier on those exercises that are newer to me.

will edit this post this afternoon to include weighin for comparison with benny.

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it's more polite on the grating than on the subs bench