Had a good session today. Started slow, but did more than ever! This was the longest I've spent in the gym so far - 80 minutes.
This is what I did:
Treadmill - 10 min at 4.0 kph
Treadmill - 5 min at 3.6 kph
Treadmill - 5 min at 3.0 kph, 5% gradient
Treadmill - 5 min at 3.5 kph, -5% gradient
Treadmill - 5 min at 3.5 kph -
Up 0.4 kph
Abductor - 4 sets of 20 at 40 kg
Leg press - 4 sets of 20 at 130 kg
Two handed Push Downs - 4 sets of 20 at 30 kg
Pull Down forward left arm - 2 sets of 20 at 10 kg
Pull down forward right arm - 2 sets of 20 at 10 kg
Right hand side pull down - 2 set of 20 at 10 kg
Left hand side pull down - 2 sets of 20 at 5 kg
Upright rows - 2 sets of 20 at 10 kg
Upright rows - 2 sets of 20 at 15 kg
Rowing machine - 10 minutes at level 8
Felt fine afterwards.