Did not really want to go to the gym this afternoon after the gardening this morning. Glad that I did as had the best session since I went back two weeks ago.

My session lasted for an hour, 10 minutes more than others and did 25 mins of cv work. Heart monitor said I'd used 194 kcal, quite a lot more than previous sessions.

Treadmill - 10 minutes at 3.5 kph and 0% gradient - tried this instead of the rotex
Abductor machine did 20 reps, twice fast, at 20 kg
Abductor machine did 20 reps, twice slow, at 20 kg
Using a body pump bar with 5kg of weights
Upright rows - did 11 reps, four sets slowish (count of 2 up and 2 down) - could not do this as many times as last time, but did do 4 sets, the first was the hardest
Bicep curls - did 20 reps, twice as singles
Bicep curls - did 20 reps, twice slow (count of 4 up and 4 down)
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 4 up and 4 down)
Treadmill - 15 minutes at 3.0 kph and 3% gradient