Unfortunately did not make it on Tuesday or Wednesday evening. Working at home today and so went in the morning before lunch. That should get my metabolism going!

Had a good session lasting 70 minutes and improved quite a bit on Sunday. I wore my heart monitor and watch for the whole session, but it only really registers when you do cardio vascular work. I did 25 minutes of weights. The watch says I spent 24 minutes in the zone which for a 32 min cardio session is OK. This amounted to 168 calories burnt off.

This is what I did:

I did 5 minutes on the treadmill at 4.8 kph

Abductor - 4 slow sets of 20 at 40 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
1 handed front pull - LHS - 2 sets of 15 at 15 kg - Up 3 reps
Side pull down - RHS - 2 sets of 20 at 10 kg - Up 5 reps
Side pull down - LHS - 2 sets of 20 at 5 kg
Two handed front pull down - 2 sets of 20 at 25 kg -new

Rotex - 7 mins at level 2 at 125 - 135 cps

I did 20 minutes on the treadmill as follows:
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.