Had a good session lasting 60 minutes and improved quite a bit on Tuesday. I wore my heart monitor and watch for the whole session, but it only really registers when you do cardio vascular work. Got my heart rate up to 140 at one point. The watch says I spent 31 minutes in the zone which for a 31 min cardio session is not bad! This amounted to 253 calories burnt off.

This is what I did:

I did 5 minutes on the treadmill at 4.8 kph - Up 0.3 kph

Abductor - 4 slow sets of 20 at 35 kg - up 5 kg
Leg Press - 4 slow sets of 20 at 120 kg
Upright row - 2 slow sets of 20 at 20 kg
1 handed front pull - RHS - 2 sets of 20 at 15 kg - up 1 set
1 handed front pull - LHS - 2 sets if 10 at 15 kg- up 1 set

Rotex - 6 mins at level 2 at 125 - 135 cps - Up 1 minute

I did 20 minutes on the treadmill as follows: - Up 5 minutes
5 min at 4.5 kph
5 min at 4.5 with -5% gradient
5 min at 4.1 kph
5 min at 4.1 with 5% gradient

I hope to go again on Sunday.