The Programme, week 4: Trainer's comments on Alex

Neal Chamberlain: Alex has continued to show steady progress in his workouts but has suffered a minor setback. He is starting to feel a slight twinge in his knee which is aggravated by intense bouts of cycling. This is, however, an ongoing problem and it just means that Alex should take it easy for the next few rides and really listen to his body to gauge how hard to push himself.

Alex is really starting to trim down and change his physical appearance, which should be all the motivation needed to keep things going. The repetitions on all the exercises are also going up as the improvements in strength demand it and he is also going to try to do some at work to avoid having to do them at home - which is more of a chore.