Still a long way to go on catching up on my cardio. I am now comfortable lifting at the weights I was doing 2 years ago though.

Sunday

Rowing - 1500m at avg 2.53/500m on level 8 resistance. Was previously doing 3km at 2.35/500m on level 10.
Elliptical - 10 mins at gradient 7 and level 4 reistance. Was doing 20 mins, grad 8 and 4 res.
Bike - 10 mins at avg 17kph, level 4 resistance. Was doing 15 mins.
No treadmill today.

Pec Deck 2 x 12 ~ 20kg (up 5kg)
Shoulder Press 3 x 10 ~ 30kg
Lateral Pull-Down 2 x 10 ~ 35kg (up 5kg)
Leg Press 3 x 10 ~ 70kg (up 10kg)
Leg extension 3 x 10 ~ 30kg
Leg curls 3 x 10 ~ 35kg
Hip adduction 2 x 15 ~ 45kg each side
Back extension 2 x 15 ~ 45kg
Torso twist 4 x 10 ~ 25kg
Crunches 3 x 30

Monday

on the equipment at home

Elliptical - 10 mins
Bench press - 2 x 15 ~ 20kg
Flyes 5 x 7kg per arm
Deadlifts 10 x 20kg
Sit-ups 3 x 20

Short of time today so had to leave some things out

Rowing - 1500m level 8
Bike - 10 mins at avg 15kph, level 4

Pec Deck 3 x 10 ~ 20kg
Chest Press 3 x 10 ~ 30kg
Lateral Pull-Down 2 x 8 ~ 35kg
Leg extension 3 x 10 ~ 30kg
Leg curls 3 x 10 ~ 35kg
Hip adduction 2 x 15 ~ 45kg each side
Back extension 2 x 15 ~ 50kg
Torso twist 4 x 10 ~ 25kg
Crunches 3 x 30
hi/lo Pulley 3 x 10 ~ 15kg

Cardio was tough today, had to work through soreness. Worked up a good sweat in the end. Increased all time/distances

Elliptical - 12 mins ramp 7 res 4
Slow Row - 1700m level 8
Bike - 15 mins at avg 12kph, level 4. Agonising.

Pec Deck 3 x 10 ~ 20kg
Chest Press 3 x 10 ~ 30kg
Lateral Pull-Down 2 x 8 ~ 35kg
Leg extension 3 x 10 ~ 30kg
Leg curls 3 x 10 ~ 35kg
Leg Press 3 x 8 ~ 70kg
Hip adduction 4 x 15 ~ 45kg
Back extension 2 x 15 ~ 50kg
Torso twist 4 x 10 ~ 25kg
Crunches 3 x 30

Friday
on the equipment at home

Bench press - 2 x 10 ~ 20kg
Flyes 5 x 7kg per arm
Deadlifts 5 x 20kg
Sit-ups 3 x 10

Rowing - 1800m level 8
Bike - 15 mins level 4
Elliptical 3 mins (too tired! had to take some glucose to recover)

Pec Deck 3 x 10 ~ 20kg
Shoulder Press 3 x 8 ~ 35kg
Lateral Pull-Down 3 x 8 ~ 35kg
hi/lo Pulley 3 x 10 ~ 15kg
Leg Press 3 x 10 ~ 70kg
Leg extension 3 x 10 ~ 30kg
Leg curls 3 x 10 ~ 35kg
Hip adduction 4 x 15 ~ 45kg
Back extension 2 x 15 ~ 45kg
Torso twist 4 x 10 ~ 25kg
Crunches 3 x 30

Sunday

This was to finish off yesterday's workout

Elliptical 15 mins level 7/4
Bike 3 mins (pathetic!)

I might do a few weights later

Just musing here.....
had a chat at the gym earlier with a trainer. I was bemoaning how hard it was proving to get back to my previous levels of cardio, and how I have had a measly 2 lb loss since I started back on my exercise regimen six weeks ago. She had not seen me for 4 weeks (shes been in hozzy for an op) and thought I looked noticably thinner. I certainly feel different in my body. I know I am less flabby and some abdominal fat has gone (where I don't know, possibly hanging off my arse where I can't see it?)

Anyway, she suggested I concentrate more on cardio for the time being, as I am lifting without difficulty at my previous levels.

I have been toying with the idea of changing my routine. I'm basically still doing the same exercises I was two years ago and that workout had got a bit stale even then. Although I have a bench and some weights at home, they are puny compared to the weights I can lift at the gym. I am thinking about doing less reps at high weight at the gym every other day, and doing some lighter free weights at home on alternate days. This would give me more time to increase the cardio at the gym.

Well if anyone drops by and sees this and has a comment, please let me know.

Sunday afternoon at home

3 x 20 sit ups
3 x 10 bench press ~ 15kg
5 flyes ~ 7kg per arm
15 dumbell squats ~ 15kg
First time I have done squats since I twisted my knee. Used some light weights to see how it would go ;-)

Monday. I really did not want to go today.

Rowing - 1800m level 8
Elliptical - 15 mins level 4
No bike or treadmill today

Pec Deck 3 x 10 ~ 20kg
Chest Press 3 x 8 ~ 35kg
Lateral Pull-Down 3 x 8 ~ 35kg
Leg Press 3 x 8 ~ 70kg
Leg extension 3 x 8 ~ 30kg
Leg curls 3 x 8 ~ 35kg
Back extension 2 x 15 ~ 45kg
Torso twist 4 x 10 ~ 25kg
Crunches 3 x 30

Started feeling wobbly while doing the weights. I took 3 grams of Dextrose but it can't have been enough cos I went into a hypo after leaving the gym.
I managed to get home and eat something. I'm slowly recovering.

Doh!
The reason the elliptical is so much harder now is because I'm 45 pounds heavier. I'm trying to haul that extra weight at the same rate for as long as I used to; no wonder I'm finding it tough.
Thats what a hypo can do to you - just call me stupid!

Had a bad case of the trots this week, so did not go to gym Tues Weds or Thurs. Felt much better today and had a good session. I think my muscles appreciated the 3 day rest. I upped the rower to 2km with ease. Bike after, which was hard, and I took a couple of rests during. I used the treadmill as a cool down. I think I'll do either the elliptical OR the bike followed by the row in future, then treadmill after the weights.


Rowing - 2000m level 8
Bike - 15 mins level 4

Pec Deck 3 x 10 ~ 20kg
Chest Press 3 x 10 ~ 35kg
Lateral Pull-Down 3 x 10 ~ 35kg
Leg extension 3 x 10 ~ 30kg
Leg curls 3 x 10 ~ 35kg
Leg Press 3 x 10 ~ 70kg
Hip adduction 2 x 15 ~ 45kg each side
Back extension 2 x 15 ~ 45kg
Torso twist 4 x 10 ~ 25kg
Crunches 3 x 30
hi/lo Pulley 3 x 10 ~ 15kg

Treadmill 17.5 mins ~ 5.2k/m, 5% gradient

Wow! What a difference. I took glucose during this workout before I got wobbly. I took a 3g tablet after I did the row and before I got on the elliptical. I managed 20 mins ellipitical for the first time since low-carbing!!! I also took 1.5g glucose during the weights session too, and I managed to up most of my weights also. The difference in my muscles during the cardio was amazing. I did not feel as though I was cannabalising LBM or running on empty, and had no pain as I did previously. So although the glucose added up to 18 calories, it got me through a 400+ calorie workout with energy to spare. I'm really pleased. This means I can now work out pretty much as I used to by adding small amounts of glucose at the right moments. I hope this means I won't lose so much LBM this time around.


Bike - 2.5 mins warm up at 15kph, level 4 (til my knees click into place!)
Rowing - 2100m level 8 - up 100m
Elliptical 20 mins ~ level 4, incline 7. Time up by 5 mins.

Pec Deck 3 x 10 ~ 25kg - up 5kg
Crunches 135
Chest Press 3 x 10 ~ 35kg - up 5kg
Lateral Pull-Down 3 x 8 ~ 40kg - up 5 kg
Leg extension 3 x 10 ~ 35kg - up 5 kg
Leg curls 3 x 10 ~ 40kg - up 5 kg
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 - up 10 kg
hi/lo Pulley 4 x 10 ~ 15kg

Treadmill 10 mins ~ 5.5k/m, 4% gradient

Had very little time today for a workout. Also felt very poorly and weak, so I did a pathetic amount of work.

Elliptical 5 mins warm-up

Pec Deck 3 x 10 ~ 25kg
Chest Press 3 x 8 ~ 40kg - up 5kg
Lateral Pull-Down 3 x 8 ~ 45kg - up 5 kg
Leg extension 3 x 8 ~ 40kg - up 5 kg
Leg curls 3 x 8 ~ 45kg - up 5 kg
Leg Press 3 x 8 ~ 80kg

Thursday

Pec Deck 3 x 10 ~ 25kg
Crunches 150
Shoulder Press 3 x 10 ~ 40kg - up 5kg
Lateral Pull-Down 3 x 8 ~ 40kg
Leg extension 3 x 10 ~ 40kg - up 5 kg
Leg curls 3 x 10 ~ 45kg - up 5 kg
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
hi/lo Pulley 4 x 10 ~ 15kg

Bike - 10 mins at 15kph, level 4
Rowing - 2200m level 8 - up 100m
Elliptical 20 mins ~ level 4, incline 7