It is almost 2 weeks since I was at the gym. I did not go to body pump last Thursday as I was still suffering from the after effects of my cold and I was away at the weekend, so no aquafit or gym then.

Was pleased with what I achieved. I noticed that I had not been for a while and only did half of the resistance training with the body pump bar.

My heart monitor said that I exercised for around 89 minutes and was in the zone, above 112 bpm, for 33 minutes using 280 calories. I was interested at how much lower my heart rate was compared to the last two times and expect that it was higher then from fighting the start of my cold, before I felt the effects.

I was also interested to see that my resting heart rate is now below 50. When I got the heart monitor, about a year ago it was around 75.

Treadmill - 10 minutes at 4.4 kph and 0% gradient

Abductor machine did 15 reps, twice fast, at 40 kg
Abductor machine did 20 reps, twice slow, at 40 kg

Leg press did 20 reps, two sets slow at 140 kg - Up 10 Kg
Leg press did 20 reps, two sets fast at 140 kg - Up 10 Kg

Rotex - 8 minutes at level 2, speed 115 - 125

Using a body pump bar with 7 kg of weights
Upright rows - did 20 reps, four sets

Using a body pump bar with 12 kg of weights
Chest flies (overhead raises) - did 20 reps, twice as singles
Chest flies (overhead raises) - did 20 reps, twice slow (count of 2 up and 2 down)

Treadmill - 15 minutes at 3.0 kph and 10% gradient