New program starts today...

It was always my intention to try another Navy Seal program this year. In the past I have used Stewart Smith's ones that can be found in both his books

http://astore.amazon.co.uk/wwwoffroadliv-21/detail/1578264766

I've also added some of the best books I have found in different subjects over the years. 

So while I was off I've been looking through Mark Devine's Sealfit, which I really like because it's intelligent.

http://astore.amazon.co.uk/wwwoffroadliv-21/detail/125004054X

I've decided to use a combination of Sealfit but use my own strength workout in the middle. 

He usually uses the 5x5 system which is ok. But I prefer a little more variety. 

After being diagnosed with post op depression I took sleeping tablets Thursday (1), Friday (2), Saturday (2) and managed to get 7-8 hours sleep for the first time since my operation. 

Feel a lot better but last night I tried not taking pills and woke up within 2 hours and couldn't get back to sleep. Just layer there doing mind exercises and relaxation. 

Was up bright and early the mooring (0453), sat reading then went training at 8am with just a large coffee inside me. Also on a 1 hour 13 minute turn around because I had a loaf of bread finishing at 0915, that I had to get out of the bread maker. 

Here's the workout:

I used the 5 minute walk to the gym as my warmup, not really the idea but I just wanted to get on. 

200m @16.5km/h 10 squats / 10 arm circles either direction

200m @17.0km/h 10 squats / 10 arm circles either direction

200m @17.5km/h 10 squats / 10 arm circles either direction

Gym was already busy and due to the layout I chose to use a chest press machine (not the greatest option but it's next to the pulldown)

A1. Chest press Machine 50x20, 65x15, 70x12, 75x10, 80x5, 50x8

A2. Pulldowns 50x20, 65x15, 70x12, 80x10, 100x5, 80x8

Felt really nauseous from the second set in. I would usually rest for 1 minute between supersets but Lucy was pushing on. 

B1. Incline Press 22x10, 22x10, 22x10, 22x10

B2. Single arm row 22x10, 22x10, 22x10, 22x10

Kept this light because had to use a larger bench and still worried about my back. 

C1. Pec Deck 25x10, 35x10, 45x10, 45x10

C2. Seated Row  25x10, 35x10, 45x10, 45x10

Again kept the weights light because I still felt so sick. 

500m Row - rower needed oiling and was 'clicking'

40 Squats

30 Crunches

20 Push ups

10 Chins (I used assisted just as a precaution, Don't want to open my stitches)

total time 5:05 minutes but I was held up for 30 seconds by a guy on the chin station (i was pretty thankful for the rest by then. This was all deep strict form to set a baseline. 

Lucy managed 5:59 minutes

5 minute walk home. 

10 sun salutations series A

10 sun salutations series B

Breakfast:

1 pint of Cellmass

100g dry oats

1 scoop protein

2oz raisins