Warm-up
Elliptical 5 mins ~ level 4, incline 7

Pec Deck 3 x 10 ~ 25kg
Crunches 120
Shoulder Press 2 x 8 ~ 40kg, 10 x 25kg*
Lateral Pull-Down 3 x 8 ~ 40kg
Leg extension 3 x 10 ~ 40kg
Leg curls 3 x 10 ~ 45kg
Hip adduction 2 x 15 ~ 45kg each side
Back extension 2 x 15 ~ 50kg
Torso twist 4 x 10 ~ 25kg
Leg Press 3 x 8 ~ 80kg

Bike - 10 mins at 15kph, level 4
Rowing - 2500m level 8 - up 200m
Too knackered to do anymore cardio after that. Maybe finish it later today or Sunday morning.

*Trainer noticed I had lost full range motion on this and advised me to drop down weight to get good form back.

Warm-up
Elliptical 5 mins ~ level 4, incline 7

Pec Deck 3 x 10 ~ 25kg
Crunches 140
Shoulder Press 3 x 10 x 25kg
Lateral Pull-Down 3 x 8 ~ 40kg
Leg extension 3 x 8 ~ 40kg
Leg curls 3 x 8 ~ 45kg
Hip adduction 2 x 15 ~ 45kg each side
Back extension 2 x 15 ~ 50kg
Torso twist 4 x 10 ~ 25kg
Leg Press 3 x 8 ~ 80kg

Treadmill 10 mins 5kph 5% incline

Warm-up
Treadmill 5 mins

Bike - 15 mins at 15kph, level 4
Rowing - 2500m level 8
Ski machine 5 mins
Treadmill 20 mins 5-10% incline

Found out what I've been calling a shoulder press is in fact a chest press. I had a go on a real shoulder press today. Totally different action. Did a few reps at 21kg.

Later: did 3 x 30 sit ups

First full work-out in the new gym. No free weights, but lots of cable machines that I played with. Novelty value! Some were the same as my usual gym though. They all seemed to need less power to shift the same/similar weight, oddly. So I upped some weights

This took me about 2 hours with rests. I ate a huge amount of food yesterday, and rested the day before, so maybe I did not do so badly on balance.

Warm-up: Cross Trainer x 5mins

Pec Deck 3 x 10 x 28kg (up 3kg)
Seated Leg Press 3 x 8 x 80kg
Leg Curl 3 x 8 x 50kg (up 10kg)
Shoulder Press 3 x 8 x 25kg
Chest Press 3 x 8 x 35kg
Leg Extension 3 x 10 x 42kg (up 2kg, upped reps)
Hi Pulley Rope Pull Down 3 x 10 x 20kg
Lateral Pull Down 3 x 8 42kg (up 2kg)
Back Extensions 1 x 30 x 56kg (up 6kg)
Hip Abbduct 3 x 15 40kg
Crunches 3 x 30
Twisted crunches 30 each side
Hip Adduct 3 x 15 x 45kg
Lateral Raise 3 x 3 x 20kg
Arm Extension 3 x 7 20kg

Bike 15 mins x L4
Rower 2.5km x L8
Treadmill 15 mins x 5kph 5% incline

Warm-up: Treadmill 10mins

Pec Deck 3 x 10 x 28kg
Seated Leg Press 3 x 8 x 80kg
Leg Curl 3 x 8 x 50kg
Shoulder Press 3 x 8 x 25kg
Chest Press 3 x 8 x 35kg
Leg Extension 3 x 10 x 42kg
Hi Pulley Rope Pull Down 3 x 10 x 20kg
Lateral Pull Down 3 x 8 42kg
Back Extensions 1 x 30 x 56kg
Hip Abbduct 3 x 15 45kg
Crunches 180
Twisted crunches 20 each side
Hip Adduct 3 x 15 x 50kg
Lateral Raise 3 x 5 x 20kg
Arm Extension 3 x 7 20kg

Rower 500m L8

No time for any more cardio today

Bike 15 mins L4
Rower 2500 metres
Treadmill 15 mins 5% incline

Back to my usual gym after its re-fit. Bah! I don't like it. Torso twist has gone. That was great for obliques. I hated it cos it was hard but it worked you over good. Also no more crunch cages or mats for floor exercise, and no swiss balls. Instead there is some crazy cable machine called a 'Total Abdominal' which is nothing of the kind. The new Leg Press is seated and not lying (bah!) and its already broken.
Most of the space has been devoted to new flashy cardio machines each with its own TV screen. Double bah! What a waste of money and space. I spent most of my time chatting with the other regulars about how we hated all the changes! But I suppose we will get used to it. I have to adapt my training to suit the equipment. I'm thinking of going to a 3 day split and using more free weights. Trouble is there is very limited space for these and they are usually hogged by the guys doing long sets, and I can't be bothered to wait for them to finish.


Warm-up: (This was just to get familiar with how they work.)

Treadmill 5mins
Bike 5 mins
Elliptical 5 mins. Horrible! Its not possible to adjust the ramp on it, only the resistance. Bah!


Pec Deck 3 x 10 x 20kg
Leg Curl 3 x 8 x 50kg
Shoulder Press 3 x 8 x 20kg
Chest Press 3 x 7 x 35kg
Leg Extension 3 x 10 x 40kg
Arm Curls 3 x 10 x 20kg
Lateral Pull Down 3 x 8 40kg
Back Extensions 2 x 15 x 50kg
Hip Abbduct 2 x 15 45kg
Hip Adduct 2 x 15 x 45kg
Stupid abdominal thing 3 x 8 x 45kg

Not much muscle strength today.

Pec Deck 3 x 10 x 20kg
Seated Leg Press 3 x 8 x 80kg
Leg Curl 3 x 8 x 50kg
Chest Press 3 x 8 x 30kg
Leg Extension 3 x 10 x 40kg
Lateral Pull Down 3 x 8 x 40kg
Back Extensions 2 x 15 x 50kg
Hip Adduct 2 x 15 x 40kg
Crunches 120
Twisted crunches 20 each side

Bike 15 mins L6
Rower 2500 metres

Too knackered to do anymore

I hope I'm over that virus/whatever that sapped my energy. Short workout today, plan to do cardio tomorrow morning.

Warm-up: Treadmill 10mins

Pec Deck 3 x 10 x 20kg
Seated Leg Press 3 x 8 x 80kg
Leg Curl 3 x 8 x 45kg
Chest Press 3 x 8 x 30kg
Leg Extension 3 x 8 x 45kg
Lateral Pull Down 3 x 10 x 40kg
Arm Curls 3 x 10 x 20kg
Back Extensions 2 x 15 x 50kg
Hip Adduct 3 x 10 x 45kg
Hip Abduct 2 x 15 x 45kg
Crunches 180
Shoulder Press 3 x 5 x 15kg


..

Recumbent Bike 15 mins level 6
Rower 2500 metres
Elliptical 10 mins level 3
Treadmill 10 mins 5% incline

.

Vey weak today. Had to drop down on some weights. Must be the effect of eating so little yesterday, esp protein.

Warm-up: Elliptical 6mins

Pec Deck 2 x 8 x 25kg, 1 x 10 x 20 kg
Seated Leg Press 3 x 8 x 80kg
Leg Curl 3 x 8 x 40kg
Chest Press 3 x 8 x 30kg
Leg Extension 3 x 8 x 40kg
Lateral Pull Down 3 x 10 x 40kg
Arm Curls 2 x 10 x 20kg
Rope Pull-downs 2 x 10 x 20kg
Back Extensions 2 x 15 x 50kg
Shoulder Press 3 x 5 x 15kg
Abdominal thing 3 x 10 x 25kg

Treadmill 10 mins cool down.

Will try to do cardio tomorrow.

Warm up:
Treadmill 10 mins


Leg Curl 3 x 7 x 40kg
Chest Press 3 x 8 x 35kg
Leg Extension 3 x 8 x 45kg
Lateral Pull Down 3 x 10 x 45kg
Arm Curls 2 x 10 x 20kg
Rope Pull-downs 2 x 10 x 20kg
Back Extensions 2 x 15 x 50kg
Abdominal thing 3 x 8 x 35kg
Hip Adductor 3 x 10 x 45kg

Rower 3000 metres level 8 (up 500m, back to where I was 2 years ago, but time still longer. Avg 500m now 2.50mins, was 2.35 mins)
Elliptical 20 mins level 4 (up 5 minutes, also back to previous level)
Recumbent Bike 10 mins level 6

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. 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.
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