Okay, today marked my 8th day following the "Personal Trainer" program, and the second time that I did the full strength workout.
As I said last time, it starts with a "cardio warmup", and a few non-weight exercises - knee tucks, crunches, and ground back extensions.
I got two dumbbells on Sunday and did the first weight workout that day and this evening just now was the 2nd time. I didn't do as much weight as they said to, but I know my body well enough to know I couldn't handle that much yet, didn't want to start by hurting myself. I noticed after I entered what I did the first time, it decreased the weight planned (although not down to what I have) and also decreased the reps from 15 to 12.
The weight parts include: Partial Dumbbell Squats, Dumbbell Bench Press, Dumbbell Lunges, Dumbbell Pullovers, Seated Dumbbell Press, One-Arm Dumbbell Bent-Over Rows, Dumbbell Upright Rows, Lateral Dumbbell Raises, One-Arm Dumbbell Extensions, Concentration Curls, and Seated Dumbbell Calf Raises. (12 of each except for the one-arm ones which are 12 with each arm. 1 minute of rest in between each one.)
Then it's cool-down stretches and then I collapse here and drink lots of water.
There, next time I can just say "I did the strength workout" and you can refer to this post for details.
On the non-weight days, I have gotten in a few brisk walks and the "cardio warmup" and "cooldown" stuff. One day when it recommended outdoor running, I raced Morgan from the car to our apartment stairs. I counted that as one minute of running for my report. Yesterday, it said 30 minutes of speedwalking, but what I did was walk from my office to Midas to pick up my car which took about 15 minutes at a brisk pace. I'm not good at estimating distances but I put it down as a third of a mile. It might have been more than that though i really don't know.
Friday evening I went shopping for most of the foods on the "testosterone advantage" plan, and I would say I have followed it loosely, but it has been a good guide. My questions after one week on that plan are "Why is one meal 100 percent diet compliant one day and 0 percent another day?" and "Who the hell eats 2 cups of cottage cheese by itself in one sitting?"
Uh..happy fitness! Or something.