Two weeks since I was last at aquafit. A lot of new people there today. A good session, and I really felt I'd had had a workout. No energy left to do any swimming afterwards.

Won't be there next week as will be away, so it will be a fortnight again.

Did not really want to go to the gym this afternoon after the gardening this morning. Glad that I did as had the best session since I went back two weeks ago.

My session lasted for an hour, 10 minutes more than others and did 25 mins of cv work. Heart monitor said I'd used 194 kcal, quite a lot more than previous sessions.

Treadmill - 10 minutes at 3.5 kph and 0% gradient - tried this instead of the rotex
Abductor machine did 20 reps, twice fast, at 20 kg
Abductor machine did 20 reps, twice slow, at 20 kg
Using a body pump bar with 5kg of weights
Upright rows - did 11 reps, four sets slowish (count of 2 up and 2 down) - could not do this as many times as last time, but did do 4 sets, the first was the hardest
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Treadmill - 15 minutes at 3.0 kph and 3% gradient

Never made the gym the Tuesday before my holiday. Horrid weather and too many preparations to complete.

After bashing my knee on Wednesday, on my way home, I considered not going, but as the day wore on things got easier and so decided to go and not do many lunges.

Our instructor was back from her holiday in Tunisia. Arrived that morning.

Had a good session and kept the weights at 4 Kg for longer, only reducing the weights for the last track for weights. Did very few lunges.

Booked class for next week. Friday morning found me quite stiff with some muscle aches, particularly from the squats. Aim to go to the gym on Sunday as well as aqua fit on Saturday.

Missed last week as I was on holiday. Today found that Becky was on holiday and so had Robin instead. He had a different routine from what I had done before in the Tuesday class and certainly used some energy, but he is not as good as Becky. I understand she will be away next week as well.

A good session and swam a length backstoke and half a length on my front, afterwards.

One new member I knew from my Guiding interests, so it was good to catch up on her news.

Booked in for next week.

Well, its been two weeks since I was last in the gym and so was very pleased with what I achieved. I found the rotex almost impossible to start with, but other than that managed to up the level of most other exercises.

My session lasted for an hour, and did 22 mins of cv work. Heart monitor said I'd used 202 kcal, the highest since I've been back.

Rotex - 2 minutes at level 2, speed 90 - 100 - found this very difficult, left calf got very tight
Treadmill - 5 minutes at 3.7 kph and 0% gradient - slightly quicker than last time, but could only do 5 and not 10 mins, need to build this up.
Abductor machine did 20 reps, twice fast, at 25 kg - up 5 kg
Abductor machine did 20 reps, twice slow, at 25 kg - up 5 kg
Using a body pump bar with 7 kg of weights - up 2 kg
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)
Treadmill - 15 minutes at 3.0 kph and 4% gradient - increase of 1% gradient

A really good session. I got my heart rate going on the treadmill to start with, walking longer and faster than previous. This start seems to have carried through the rest of the session. Talk about a red face. After 1 hour of exercise my heart monitor said I have been in the zone, above 112 bpm, for 33 minutes, and had used 330 calories, thats over 100 more than on Sunday.

Treadmill - 8 minutes at 3.7 kph and 0% gradient - Three minutes longer than last time. Aiming to work up to 10 minutes.
Abductor machine did 20 reps, twice fast, at 25 kg
Abductor machine did 20 reps, twice slow, at 25 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down) - improvement as only managed 11 reps last time

Using a body pump bar with 7 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 4% gradient

Becky still away. This week the session was taken by Chris.

A reasonably good session, but I'll be glad when Becky is back. No time for swimming afterwards as off to get the car MOT'd

Booked in for next week.

A really good session and did more than on Tuesday, however it stressed the body less and hence I used less calories. Peculiar.

After 65 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 22 minutes, and had used 215 calories.

Treadmill - 10 minutes at 3.7 kph and 0% gradient - Two minutes longer than last time.
Abductor machine did 20 reps, twice fast, at 25 kg
Abductor machine did 20 reps, twice slow, at 25 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 7 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 4% gradient

A good session. After the way my body was stressed last Tuesday I was surprised not to find my body being stressed more today, particularly as having been out of the office I had to walk more.

After 60 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 22 minutes, and had used 223 calories.

Treadmill - 10 minutes at 3.7 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 25 kg
Abductor machine did 20 reps, twice slow, at 25 kg

Using a body pump bar with 7 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 4% gradient

Could not go last Thursday, so a fortnight since my last session.

Had a good session. Decided to start with weights at 5 kg, an increase of 1 Kg for the warm up, chest and back tracks. Then reverted to 4 Kg for the rest of the tracks. Certainly getting better. The work in the gym is paying off, so I'm glad that things are coming back to me.

Booked class for next week.

Becky was back from her holidays today. Did she make us work hard!! A good session, and I could really feel those leg muscles aching from the squats on Thursday night. Afterwards did 2 lengths of back stroke.

Booked in for next week.

A good session. I was not sure that it would be as my bottom had ached all day. Not sure what muscles were protesting, don't think this was from Body Pump on Thursday, but if from Aquafit, then very strange. However, the aches never got in the way at all, so not sure how these muscles got stressed! Increased my weights for a couple of exercises.

After 71 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 31 minutes, and had used 314 calories.

Treadmill - 10 minutes at 3.7 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 30 kg - Up 5 kg
Abductor machine did 20 reps, twice slow, at 30 kg - Up 5 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 7 kg of weights
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 10 kg of weights - Up 3 kg
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 5% gradient - 1% gradient increase

A good session. Increased my weights and speed for a couple of exercises.

After 73 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 27 minutes, and had used 268 calories. It is interesting to find that I did not push my heart rate up so much this time, as I did on Sunday, and thus I used less calories, but did more exercise! Strange.

Treadmill - 10 minutes at 3.8 kph and 0% gradient - increase of 0.1 kph

Abductor machine did 20 reps, twice fast, at 30 kg
Abductor machine did 20 reps, twice slow, at 30 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 7 kg of weights
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 12 reps, twice as singles - Up 3 kg
Bicep curls - did 12 reps, twice slow (count of 4 up and 4 down)- Up 3 kg
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down)

Rotex - 2 minutes at level 2, speed 105 - 115 - glad to get this in again, left calf still tight whilst doing this

Treadmill - 15 minutes at 3.0 kph and 5% gradient

Had a great session tonight. Managed to use 5 kg weights for all tracks, expect the tricept track for which I used 4 kg. I have never used weights for the squats and lunge tracks as don't have long enough arms to hold the bar in place. It was really tough going towards the end of some of the tracks, but I made it. Certainly getting better and even the instructor came to me afterwards and said how well I was doing. She has seen a noticeable improvement over the last few weeks.

Booked class for next week.

Swam 2 lenghts back stoke before the session.

A good session, worked quite hard and was out of breath quite quickly.

Booked in for next week.