Elliptical 15 mins level 3
Treadmill 10 mins 6.5% incline
Bike 10 mins level 4
Rower 3000m level 10 (upped level to max)

Leg extensions 3 x 8 x 40kg
Leg curls 3 x 8 x 45kg
Abdominals 3 x 8 x 40kg
Hip adductor 3 x 10 x 45kg
Hip abductor 3 x 10 x 45kg

BP 130/83

Elliptical 20 mins level 3

Shoulder press 3 x 8 x 15kg
Arm curls 30 x 7kg per arm
Shrugs 15 x 7kg each side
Lateral raises 3 x 5 x 4kg each side
Rope pull-down 3 x 8 x 20kg
Abdominals 3 x 8 x 40kg

Rower 3000m level 10 (avg 2.48/500m)
Bike 15 mins level 5

Chest Press 1 x 8 x 30kg, 2 x 8 x 35kg
Pec Deck 3 x 8 x 25kg
Bench Press (Smith) 20kg + bar?
Lateral Pull-down 3 x 8 x 50kg
Sit-ups 60
Abdominal thing 3 x 8 x 40kg
Back extensions 2 x 15 x 50kg

Elliptical 10 mins level 4
Rower 3000m level 10

Short on cardio today. Spent time with trainer showing me how to bench using the Smith, so something had to go ;-)

BP 123/89

Elliptical 20 mins level 3
Rower 3000m level 10

Leg curls 3 x 8 x 45kg
Leg extensions 3 x 8 x 45kg
Leg press 3 x 10 x 70kg (upped reps)
Hip adductor 3 x 10 x 45kg
Hip abductor 3 x 10 x 45kg
Abdominals 3 x 10 x 40kg (upped reps)

Bike 20 mins level 5

BP 121/91

Elliptical 20 mins level 3

Sit-ups 3 x 20
Shoulder press 3 x 6 x 15kg
Arm curls 30 x 7kg per arm
Shrugs 15 x 7kg each side
Lateral raises 3 x 8 x 4kg each side
Rope pull-down 3 x 8 x 20kg
Abdominals 3 x 8 x 40kg

Rower 500m level 10
Treadmill 10 mins level 5

AM BP 130/82

Wow, the gym was packed this morning. I can't decide if it was people working off xmas pudding in advance, or just a rush as it closes early today. Anyway, I had no chance of getting near the Smith to do bench press. Apart from that:

Chest Press 3 x 8 x 35kg
Pec Deck 3 x 8 x 25kg
Lateral Pull-down 3 x 8 x 50kg
Abdominal thing 3 x 8 x 40kg
Back extensions 2 x 15 x 50kg

Elliptical 10 mins level 4
Rower 3000m level 10
Bike 15 mins level 5

BP 133/89

Bah! Gym is closed until Wednesday.
Went for a five mile walk todayto work off some illicit xmas carbs.

Elliptical 20 mins level 4
Rower 3000m

Leg curls 3 x 8 x 45kg
Leg press 3 x 8 x 70kg
Leg extensions 3 x 8 x 40kg
Adductor 3 x 10 x 45kg
Abductor 3 x 10 x 45kg
Abdominal 3 x 8 x 40kg

Treadmill 10 mins incline 5%

Elliptical 20 mins level 3

Bench Press 3 x 8 x 20kg
Shoulder press 3 x 5 x 15kg
Arm curls 30 x 7kg per arm
Triceps extensions 8 x 4kg each side
Shrugs 15 x 7kg each side
Lateral raises 3 x 8 x 4kg each side
Rope pull-down 3 x 8 x 20kg
Abdominals 3 x 8 x 40kg

Rower 3000m level 10
Treadmill 5 mins

AM BP 128/88

Instead of doing 20 mins on the elliptical as a warm up I did all my weights first; not sure why. Anyway, I was totally out of energy after lifting! I think I'd better up my carbs just a little.

Bench Press 3 x 8 x 20kg
Chest Press 3 x 7 x 35kg
Pec Deck 3 x 8 x 25kg
Lateral Pull-down 3 x 8 x 55kg (up 5kg)
Abdominal thing 3 x 8 x 45kg
Back extensions 2 x 15 x 55kg (up 5kg)

Elliptical 10 mins level 4
Bike 10 mins level 5

BP 120/84 Thats the lowest combo I've had in years. RAH!

Have not been to gym for 4 days!
My legs felt good and strong; I must have refilled muscles with glycogen over the past few days.

Leg curls 3 x 8 x 45kg (up 5kg)
Leg press 3 x 8 x 80kg (up 10kg)
Leg extensions 3 x 8 x 50kg (up 5kg)
Adductor 3 x 10 x 50kg (up 5kg)
Abductor 3 x 10 x 50kg (up 5kg)
Abdominal 3 x 8 x 45kg

Treadmill 15 mins incline 5%
Elliptical 5 mins level 4
Rower 1500m

Elliptical 10 mins level 3

Shoulder press 3 x 5 x 15kg
Arm curls 30 x 7kg per arm
Triceps extensions 8 x 4kg each side
Shrugs 15 x 7kg each side
Lateral raises 3 x 8 x 4kg each side
Rope pull-down 3 x 8 x 20kg
Abdominals 3 x 8 x 40kg

Rower 3000m level 10
Treadmill 10 mins

Bike 5 mins level 5

Chest Press 3 x 7 x 35kg
Pec Deck 3 x 8 x 25kg
Lateral Pull-down 3 x 8 x 55kg
Abdominal thing 3 x 8 x 45kg
Back extensions 2 x 15 x 55kg (up 5kg)

Elliptical 10 mins level 4
Rower 1000m
Treadmill 12 mins incline 6%

Rower 3000m
Elliptical 10 mins level 4
Bike 10 mins level 5

Leg curls 3 x 8 x 50kg (up 5kg)
Leg press 3 x 8 x 80kg
Leg extensions 3 x 8 x 50kg
Adductor 3 x 10 x 50kg
Abductor 3 x 10 x 50kg
Abdominals 3 x 8 x 45kg

Treadmill 10 mins incline 5%

Well I have missed out on training four days in a row. Thats bad. I hate getting out of the routine. Today was arms and shoulders, but I was very short of time this morning and did not get everything done. Hoping to finish off complete workout later today on home equipment, but I won't hold my breath. I was slow and sluggish on the cardio, especially the row.

Bike 15 mins level 5
Rower 3000m level 10
Treadmill 10 mins

Shoulder press 3 x 8 x 15 kg (upped reps from 5/set)
Arm curls 3 x 8 x 7kg per side


Just noticed on of the foot plates on my elliptical has come astray, so I can't use that until husband fixes it. That will be a weekend job.