Gym Exercises: (warm up cardio 10 min)

All exercises = 2 sets / 12 reps / set

ie leg press x12 then sb x12 - 30 - sec rest - then leg press x12 then sb x12

Leg Press - 45 x2 = 90 lbs & sb crunches on ball increased to 80 x2 = 160 lbs
Hamstring curls ( 3lbs) & sb twisting crunches on ball - 4 lbs
Pec Dec (6lbs) & sb crunch -9 lbs
Wide grip latpulldown (6lbs) & back extension - 8 lbs
Low cable row (3 lbs) & back extension - 8 lbs
Free weights: - remain the same it is still dam difficult to do most of these.

db front raise 8 lbs - sit on sb & repeat
db side raises 8 lbs - sit on sb & repeat
db twisting curls 10 lbs - sit on sb & repeat
cable tricept press 5 lbs x2
Shrugs 15 lbs x2

Weight loss averaged 1lb per week and inches lost averaged 1 per week. This activity compared to my old program is 28 % compared to 38% (old) - this is probably due to increase in muscle mass.

I have completed 6 weeks of attending the gym - 6 more to go to complete my contract. Then will probably purchase the crossbow.