Got home last Thursday, but did not get to gym until Saturday morning.
I had a review and weigh-in with my trainer. She is in favour of low-carbing, but is the complete opposite of my physical type, being ultra slender and a half-marathon running cardio-nut. She is impressed with my strength and thinks its great that a woman is keen on lifting heavy, but she wants me to drop some of the weights and increase my cardio, until I can get my body-fat and weight down to previous levels. I wanted to protest, but I can understand her logic. According to her, my priority should be to do at least 30 mins of cardio a day if I can, and do weight-lifting 2-3 times a week. I should aim to increase my speeds on treadmill and elliptical, dropping resistance on elliptical. I don't know how much of this biased by her own preferences in training. I find it hard to do fast, so I do heavy instead.

Though she approved of my fat/carb/protein ratios, she tried to pursuade me to drop some of the saturated fat (butter, cheese, cream, egg yolks) and also to take care with protein drinks, which she said can stall some people. I had to tell her that the only thing that stalls me is too many calories, and whey protein drinks with cream in them will stay on my food list while I use them as a meal replacement and not an addition.

Stats: Body-fat 39%, weight 180 lbs. I think there was an error in the lbm.
Good news: BP is way down. I think I'll start adding daily bp readings to my journal from now on. Its clear to me now that it is stress that sends it through the roof.

Saturday:

Treadmill: 20 mins, ramp 6.5%
Rower: 500m

Monday
 

Elliptical 15 mins
Treadmill 15 mins
Shoulder press 3 x 5 x 15kg
Abdominal 2 x 10 x 35kg
Lat Pull Down 3 x 12 x 40kg

Tuesday
 

Elliptical: 15 mins level 4
Rower: 2000m, level 8
Treadmill: 15 mins, gradient 7%, 6kph.

Pec Deck: 3 x 8 x 25kg
Arm curls: 3 x 8 x 20kg
Chest Press: 3 x 10 x 25kg
Back extensions: 2 x 15 x 50kg
Total Abdominal: 3 x 10 x 30kg

Wednesday
 

Treadmill 5 mins ~ 6% incline

Legs curls 3 x 8 x 40kg
Leg extensions 3 x 8 x 40kg
Leg press 3 x 8 x 70kg
Hip adductor 2 x 15 x 45kg
Hip abductor 2 x 15 x 45kg
Abdominal 3 x 12 x 35kg

Rower: 1000m
Elliptical 8 mins

Started to go hypo when I was rowing. Took a glucose tab but still felt too weak to do much after that.

Friday
 

Treadmill 15 mins 5% incline
Elliptical 8 mins
Rower 2500m level 8 resistance

Shoulder press 1 x 8 x 15kg 2 x 5 x 15kg
Lateral Pull Down 3 x 8 x 45kg
Arm curls 2 x 8 x 20kg
Abdominal 3 x 8 x 35kg

Saturday
 

Elliptical 20 mins level 3 resistance
Rower 3000m level 8 resistance

Pec Deck 3 x 8 x 25kg
Chest Press 3 x 8 x 25kg
Pull-downs 3 x 6 x 20kg
Abdominal 3 x 8 x 35kg

Treadmill 10 mins incline 5%

AM BP 149/95

Sunday
 

AM BP 145/95

Elliptical 10 mins
Bike 20 mins
Rower 3000m

Leg extensions 3 x 8 x 40kg
Leg curls 3 x 8 x 40kg
Leg Press 3 x 8 x 70kg
Hip Adductor 2 x 15 x 45kg
Hip Abductor 2 x 15 x 45kg
Sit-ups 60

Treadmill 8 mins

Tuesday
 

Treadmill 15 mins 5% incline

Shoulder Press 3 x 5 x 15kg
Lat Pull-down 3 x 8 x 45kg
Arm curls 3 x 8 x 20kg
Abdominals 3 x 8 x 35kg

Elliptical 20 mins level 3
Rower 3000m level 8

AM BP 131/85

Thursday
 

Treadmill 5 mins incline 5%

Chest Press 3 x 8 x 30kg
Shoulder Press 3 x 5 x 15kg
Pec Deck 3 x 5 x 20kg
Rope Pull-downs 3 x 8 x 20kg
Abdominals 3 x 8 x 35kg

Elliptical 20 mins level 3
Rower 1000m

Short of time today, did not complete all my cardio.
BP 143/94

Friday
 

Treadmill 6 mins

Leg Press 3 x 8 x 70kg
Hip Adductor 2 x 10 x 40kg
Hip Abductor 3 x 8 x 45kg
Leg Curls 3 x 8 x 45kg
Lex Extensions 3 x 8 x 40kg
Abdominals 3 x 8 x 35kg

Rower 3000m level 8
Elliptical 20 mins level 3

no glucose required today!

BP 143/94

Saturday
 

Elliptical 20 mins level 3

Shoulder press 3 x 5 x 15kg
Rope pull-downs 3 x 8 x 20kg
Lateral raises 3 x 5 with 5kg per side
Arm curls 15 x 5kg per side
Shrugs 15 x 5kg per side
Abdominals 3 x 8 x 35kg

Rower 3000m level 8
Treadmill 10 mins incline 5.5%

I have switched to a 3 day split workout and I like it. It takes less time and recovery is better, and I get to spend more time on cardio. I fully intend that to be temporary, until my weight gets back to around 135-140. Then I shall concentrate more on heavier lifting. I am gradually replacing some of the cable machine exercises with free weights.

Sunday
 

I wanted to make my rest day Sunday, but I'm out of sync. So I compromised and did just a third of my cardio. Thats my excuse anyway!

Treadmill 20 mins incline 6%

Chest Press 3 x 8 x 25kg
Pec Deck 3 x 10 x 20kg
Lateral Pull-down 3 x 10 x 45kg
Full sit-ups 3 x 20
Back extensions 2 x 15 x 50kg

Rower 500m

AM BP 141/91

Tuesday
 

Rower 3000m. I'm slowly getting my speed back up to previous levels.

Leg Press 3 x 8 x 70kg
Leg extensions 1 x 8 x 40kg 1 x 6 x 40kg 1 x 5 x 40kg 1 x 4 x 40kg
Leg curls 1 x 8 x 45kg 1 x 6 x 45kg 1 x 5 x 45kg 1 x 4 x 45kg
Hip Abductor 3 x 8 x 40kg
Hip Adductor 3 x 8 x 40kg
Abdominals 3 x 8 x 35kg

Elliptical 10 mins
Took 3g of glucose while lifting, but still felt too knackered to finish the cardio

BP 147/96 shortly after workout. :(

Wednesday
 

Recumbent Bike 15 mins level 5

Shoulder Press 3 x 5 x 15kg
Lateral raise 3 x 5 x 4kg each hand
Shrugs 2 x 15 x 6kg each hand
Arm curls 2 x 20 x 6kg
Rope pull-downs 3 x 8 x 20kg
Sit-ups 30
Abdominals 3 x 8 x 35kg

Rower 3000m level 9
Elliptical 3 mins - legs felt totally dead at this point, not sure why. It was time to go anyway :)

AMBP 141/87

Thursday
 

Chest Press 3 x 8 x 30kg (up 5kg)
Peck Dec 3 x 8 x 25kf (up 5kg)
Lateral Pull-Down 3 x 8 x 50kg (up 5kg)
Abdominals 3 x 8 x 40kg (up 5kg)
Back extensions 2 x 15 x 50kg

Bike 10 mins level 4
Treadmill 5 mins
Rower 3000m level 9
Elliptical 10 mins level 3

BP 130/88