BTP - First Training Session

On Saturday I spent an hour in the Gym with Liz. After initial measurements were taken, she worked me rather hard on the weights. The system used is the "Single Rep Max" method. This involved determining the maximum weight to you can manage to perform just one rep of. Once this figure is established, you set the weight to 80% of this max figure and do a set of 8 reps, if you get the initial figure correct the 8th rep is *very* difficult!

The aim is to do this program three times a week, normallt this would be Monday, Wednesday and Friday as you should leave a day between (to allow muscles chance to recover), but as today is a ROTA day, I need to leave it an extra day this week... Mind you, given the pain in my chest, legs and back I think I need it!!

The tail of The Tape:
Chest 42"
Waist 41"
Hips 42"
Upper Arm 12.5"
Upper Thigh 21"

My Program for Weeks 1 & 2
Warm up : Rowing Machine, Level 10, Rate 30, 5 minutes
Leg Press : 150 x 8
Single Leg Press : 60 x 8 (each leg)
Chest Press : 125 x 8
Upper Back : 145 x 8
Biceps : 125 x 8
Dips : 9 x 8
Abs : 3 sets of 10
Plank : 30 seconds x 2
Stretches