A really good session. I got my heart rate going on the treadmill to start with, walking longer and faster than previous. This start seems to have carried through the rest of the session. Talk about a red face. After 1 hour of exercise my heart monitor said I have been in the zone, above 112 bpm, for 33 minutes, and had used 330 calories, thats over 100 more than on Sunday.

Treadmill - 8 minutes at 3.7 kph and 0% gradient - Three minutes longer than last time. Aiming to work up to 10 minutes.
Abductor machine did 20 reps, twice fast, at 25 kg
Abductor machine did 20 reps, twice slow, at 25 kg

Using a body pump bar with 5kg of weights
Upright rows - did 20 reps, four sets slowish (count of 2 up and 2 down) - improvement as only managed 11 reps last time

Using a body pump bar with 7 kg of weights
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 4% gradient