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