Did not get to the gym on Sunday. After going out for Sunday lunch went for a short walk which got longer as we got lost, hence I did not feel up to making the effort later on in the evening!

However, on Tuesday I had good session. Increased my weights and timing for a couple of exercises.

After 72 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 34 minutes, and had used 355 calories. This is the most calories I have used in a session since I went back to the gym two months ago.

Treadmill - 10 minutes at 3.8 kph and 0% gradient

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 10 kg of weights
Bicep curls - did 15 reps, twice as singles - Up 3 reps
Bicep curls - did 15 reps, twice slow (count of 4 up and 4 down)- Up 3 reps
Chest flies (overhead raises) - did 15 reps, twice as singles - Up 3 kg
Chest flies (overhead raises) - did 15 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 - 3 minutes at level 2, speed 100 - 110 - Up l minute

Treadmill - 15 minutes at 3.0 kph and 5% gradient

Felt really tired today, but still managed to have a good session at Body Pump. Again managed to use 5 kg weights for all tracks, expect the tricep track for which I used 4 kg. I used hand weights for the squat track for the first time. Think they were about 1 kg each. Also used them for lateral and deltoyd raises.
Felt good for the first few tracks and then it got tough towards the end of some of the tracks, but I made it.

There were a lot of new faces in the class. Booked class for next week.

A bit off colour today. Taking Lemsip to stave off a cold or whatever virus I seem to be fighting.

Did not have a very good session as could only give 70 - 80% effort. Was yawning all the way through!! Very glad to get out at the end, but glad I went. Wonder what bug I've piced up.

Booked in for next week.

Today was not a good session. My cold virus was making me feel low to begin with and when I got there I realised that I did not have a lot of energy. Just did a few activities before calling it a day. My heart monitor said I used 67 calories, shows the lack of effort!

Treadmill - 6 minutes at 3.8 kph and 0% gradient

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

Rotex - 3 minutes at level 2, speed 100 - 110

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

Treadmill - 2 minutes at 3.0 kph and 5% gradient

Good session, seem to be over the virus. Becky was away, so Chris took the class. It was OK, but a bit repetitive.

Booked in for next week.

Did not go to the gym during the week as I was still getting over the virus. I also did not go to body pump. Wondered how I would fair today.

Was pleased to find that I was fully back on song and even increased my weights a bit.

After around 80 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 30 minutes, and had used 286 calories.

Treadmill - 10 minutes at 3.8 kph and 0% gradient

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

Rotex - 3.5 minutes at level 2, speed 105 - 115 - Up 0.5 minute

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 10 kg of weights
Bicep curls - did 13 reps, twice as singles - down 2 reps
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)- Up 5 reps
Chest flies (overhead raises) - did 20 reps, twice as singles - Up 5 reps
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down) - Up 5 reps

Using a body pump bar with 12 kg of weights - Up 2 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

Wow, after the bad news on the job front today I certainly felt good at the gym and did more than ever. Certainly no lasting effects from last weeks virus.

After 77 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 39 minutes, and had used 407 calories. The most so far!!!

Treadmill - 10 minutes at 3.9 kph and 0% gradient - up 0.1 kph

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

Rotex - 4 minutes at level 2, speed 105 - 115 - Up 0.5 minute

Using a body pump bar with 7 kg of weights - Up 2 kg
Upright rows - did 10 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 15 reps, twice as singles - up 2 reps
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 12 kg of weights
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 6% gradient - up 1% gradient

Did not go last Thursday as I was recovering from a virus. Only a few in the class today - tons of room! The usual instructor, Julie, is not taking the class anymore. Pity, I always found her very supportive. Gill is OK, I have had her before.

Had a good session, but as we did a lot of new sequences my muscles found it hard work. I managed to use 5 kg weights for most tracks, but for the tricep track I lowered it to 4 kg and kept it there. I used 7Kg on the chest track. I again used hand weights for the squat track. Got some slightly heavier ones this time, more than 1 kg, possibly 1.5 kg each. Also used them for raises.

Booked class for next week.

Had a very good session today and really felt like I worked hard. Becky was back, so that was good.

The morning before was rather frustrating. I could not get through to book next Saturday at 8 am and still no success at 8 20. I rang at 9 10, when I was through shopping and they were fully booked and I was no 7 on the reserve list. There may have been problems getting into the building, poor management. Anyway, I'm going next week anyway as because I'm so small I use the shallow part of the pool and no one else does!!

A good session. Upt my weights for the chest press and confused myself. Tried to do bicep curls and overhead raises with 2 kg more than I should. Hence I did not get very far. It was only afterwards I realised my mistake. Nevermind.

After 80 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 32 minutes, and had used 325 calories.

Treadmill - 10 minutes at 3.9 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg - Up 5 Kg
Abductor machine did 20 reps, twice slow, at 35 kg - Up 5 Kg

Rotex - 4 minutes at level 2, speed 110 - 120 - speed increase

Using a body pump bar with 7 kg of weights
Upright rows - did 15 reps, four sets slowish (count of 2 up and 2 down) - Up 5 reps

Using a body pump bar with 15 kg of weights - Up 3 Kg
Chest presses - did 20 reps, twice as singles
Chest presses - did 10 reps, twice slow (count of 4 up and 4 down)

Treadmill - 15 minutes at 3.0 kph and 6% gradient

Hi Ann
Nice to find someone else who goes to a dragons gym and does body pump. Have you ever tried body combat ? if your gym does it i've found it good for geting an areobic work out and geting rid of aggression you may not of known you had
The dragons I go to also has squash courts and ran some beginers lessions in racketball so i've been playing that with an equally un- fit friend for the last year or so usually on the enclosed courts as feel too exposed on the glass backed ones.

I'm very impressed by your committmen to the gym I have been a few times but it turns me off so I stick to classes Body combat and Body pump and to racket ball. I used to do aqua untill my favourate instuctor lft and they cancelled the class.
Keep up the good work
Ash

Well, did not make the gym on Tuesday because I was full of cold. Decided I was not so drained to prevent me going to body pump.

Decided to lower the weight to 4 kg, but by the time I got to the shoulder track I was down to 2 Kg and at the very end I was laying on the floor doing hardly anything. Talk about running on empty. Oh well, hopefully I be back in full fettle next week!

Booked class for next week.

Hi Ash

So you go to Dragons too. Where is yours? Mine is on the Orpington/Sidcup boarders.

I really enjoy body pump classes and have not tried body combat, although I know we have classes. I don't think I quite ready for that yet.

We also have squash courts, but they have not done any racket ball lessons that I know of. Good for you though.

I am surprised to say that I really enjoy the gym. Particularly when I can see myself making progress. I had to give it up for 3 months after Easter when my hormones played up and I really missed it. It is certainly helping me to walk a lot better and my posture has improved also.

Thanks for visiting. Every success to you.

Pleased with my session today. Had energy to do it all and so must have recovered from my cold, particularly as things were not so good on Thursday at Body Pump.

After 88 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 39 minutes, and had used 410 calories. The most so far!!!

Treadmill - 10 minutes at 3.9 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 4 minutes at level 2, speed 105 - 115

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down) - up 5 reps

Using a body pump bar with 10 kg of weights
Bicep curls - did 15 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 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 15reps, twice slow (count of 4 up and 4 down) - up 5 reps

Treadmill - 15 minutes at 3.0 kph and 6% gradient

Wow, worn out, but a very good session.

After 85 minutes of exercise my heart monitor said I have been in the zone, above 112 bpm, for 46 minutes, and had used 479 calories. The most so far!!! This time I got the heart monitor to work on the rotex, it does not seem to have registered for the last couple of weeks. Not sure why the signal was blocked.

Treadmill - 10 minutes at 3.9 kph and 0% gradient

Abductor machine did 20 reps, twice fast, at 35 kg
Abductor machine did 20 reps, twice slow, at 35 kg

Rotex - 4.5 minutes at level 2, speed 105 - 115 up 30 seconds

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down)

Using a body pump bar with 10 kg of weights
Bicep curls - did 15 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 15 kg of weights
Chest presses - did 20 reps, twice as singles
Chest presses - did 20 reps, twice slow (count of 4 up and 4 down) - up 5 reps

Treadmill - 15 minutes at 3.0 kph and 6% gradient