Pleased to find the arm weight machine was back in use, so spent quite a bit of time on that today.

Started off by doing 3 of the weight machines. Time taken 22 minutes

Abductor - 4 slow sets of 20 at 40 kg
Leg Press - 4 slow sets of 20 at 140 kg
Upright row - 2 sets of 20 at 25 kg
Two handed stomach pull - 1 sets of 20 at 25 kg
Left arm side pulldown - 2 sets of 20 at 5 kg
Right arm side pulldown - 2 sets of 20 at 10 kg
Right arm pull across - 2 sets of 20 at 10 kg
Left arm pull across - 2 sets of 20 at 5 kg

Rotex - 7 mins at level 5 at 120 - 130 cps

I did 30 minutes on the treadmill as follows:

5 min at 4.6 kph
5 min at 4.2 with 3% gradient
5 min at 4.6 kph
5 min at 4.6 with -5% gradient
5 min at 4.6 kph
5 min at 4.0 kph

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 115 bpm, was above 112 bpm for 34.07 minutes and used 204 calories.

No running today. Was quite warn out and think the additional weight exercises took some of the energy out of me.