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During the first week of my fitness plan I found the majority of my exercise's to be relatively easy because of this I decided to make some minor changes specifically to the resistance sessions. I increased the weight of all exercises by roughly 5-15kg as I had underestimated myself. I had also skipped my warmup for the first gym session which ultimately made me more vulnerable to injury, fortunately I didn't injure myself.

For the Cardiovascular exercises I kept them all the same, however I missed one of the sessions due to a lack of motivation.

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For this week I kept everything the same as I found the intensity to be enough and I carried out my warmup for all sessions.

I made some slight changes to my diet so that it incorporated more carbohydrates and more protein. I also reduced the amount of sugary food I was consuming in order to help improve my fitness.

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This week I made some more changes to my resistance sessions. For my warmups I used resistance bands to stretch the muscles that were about to be activated during the workout. I had also increased the volume (added 5 more reps to each exercise). This made my overall workout more challenging, especially towards the final few exercises.

I completed both cardio sessions however I did not run as far as I usually would and I replaced one of the runs with a dog walk.

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For week 4 I increased the weight of some exercises by 5 kg (Leg press and seated row) and the other exercises remained at the same weight.

I missed one cardio session this week which I know will impact me when we re-attempt test week. I also kept my diet relatively similar to week 2. Overall I struggled with this week as I felt like I had a lack of energy to complete the sessions.

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This was my final week and I managed to keep up with all my sessions, I made no changes to any of my exercises.

I know feel prepared for most of the fitness test that we will re-attempt however I am still not fully confident for my cardiovascular specifically the bleep test as I had missed a few of these sessions. But overall I feel ready.

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Week 5 was challenging because one of our resistance sessions was replaced with map reading this meant that I had completed more cardiovascular exercises when compared to previous weeks.

For my remaining resistance session I kept everything the same as I did not feel the need to change anything.

This week felt a lot better than the previous week as I felt more energized and a lot stronger than before. I believe this was due to better sleep quality and my diet as I managed to consume healthier foods.