You have picked a great routine and with close attention to diet you'll do well!
Don't worry about what people think in the gym; oif they are missimformed and believe slogging it out on the treadmill followed by a half hearted and lengthy weights session is the way forward then just let them be.
If someone is using a mchine you wish to use nect then ask them how many sets they have left; if they have one then just let them finish it and jump on for your's. If they have more ask if theres time for you to jump on in-between their sets.
But if they dont look very friendly and look to be on their for ages then move onto teh next exercise in you're rotuine and come bhack to it later. So if you are squatting and someone is on the chest press and is going to be a while; just do you're lat pulldowns first and chest press after that.
Its not ideal to mix up the order of a routine as it is ordered that way for a reason (to maximise you're energy by working the larger muascles first and alternating pulling and pushing movements) but its better than standing aropund waiting for ages and letting you're body relax.
Thanks again, everyone. I'll bear that advice re: machine use in mind, but it shouldn't happen very often. I'm lucky in that the gym is rarely used by more than one person at a time.
PJ, what I mean by optimal is the correct weight to do about 8 reps. Might be the wrong terminology.
Well, I managed to lose my workout sheet and, without internet access to check on here, I had to try and remember the weights I had been using.
DB Squats 15 kg / 14 reps
Chest Press 50 kg / 15 reps
Lat Pulldown 55 kg / 9 reps
DB O'head Press 13 kg / 7 reps
Now that I see what I did last time I'm a tad disappointed, especially with the Lat Pulldowns. I didn't feel like I was progressing last night - I was tired and felt a bit weak. I'm not sure about my form on the DB OH Press either, I'm sure I'm leaning back as I do it. Can it be done while seated?
Anyway, after that, I cooked up a big batch of chicken with tomato sauce and pasta, eating one third and freezing the rest into two portions. I'm getting sensible and practical in my old age.
Looking forward to completing these first two weeks then being able to add the bicep curls. I'm feeling a difference already. My trousers and shirts are getting looser. I might have to buy some scales, though. The gym ones are cheap and nasty, but I think I've established the fact that I've lost at least a couple of pounds.
I do the over head press sitting down. Like you said, it helps stabilise your lower back and prevents you from leaning back to get a bit of extra leverage.
Don't worry too much if you did the wrong weights! As long as you keep working in the gym and sticking to the diet plan you'll make progress.
I'm just over 3 weeks into my plan and have had a couple of bad gym sessions yet I look slimmer and feel fitter so something must be working!
These 10-hour days are a killer, especially with a 3 hour round trip on top, 6 days a week. Moan, moan, moan.
Anyway, last night's routine:
Barbell squat 10kg / 15 reps (change due to DB unavailability)
Chest Press 55kg / 13 reps
Lat Pulldown 55kg / 11 reps (big improvement)
Overhead Dumbbell Press 13 kg / 9 reps (sat down - much better)
So that's the first 2 weeks out of the way, and I'm happy with my progress. Have already shed a few pounds and my trousers are feeling looser by the day. I think I'll post some pics after the 6th week. At this rate, I'm sure there will be a major difference. I'm hoping my wife is going to see the difference when I get back to the UK two weeks tomorrow.
