First day at the gym - pleased with the result:

Warm up: Bicycle 5 minutes level 5

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 20kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
2 km level walking at 6km/h = 20 minutes
3 minutes paddling at levels 2 and 4
3 minutes bicycle at levels 6-5-7 1 minute each

Polar A5 walking test result: Very poor

Warm up: Bicycle 6 minutes level 5-6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 20kg
Back stretch: Machine broken
Stomach crunch: 2x12 30kg

Cardio:
6 minutes rowing - 1 km
8 minutes walking at 6km/h at level 4-6
9 minutes bicycle at levels 6-5-7

Polar A5 says: Total time: 1:04 Average pulse rate: 124 In the zone: 17:43 Calories burned: 398

Warm up: Bicycle 6 minutes level 5-6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x12 10kg
Pulley Row: 2x12 20kg
Back stretch: With my body weight
Stomach crunch: 2x12 30kg

Cardio:
8 minutes walking at 5km/h level 5-6-8-10
2 minutes paddling at levels 2 and 4
6 minutes rowing = 1100 meters
6 minutes bicycle at levels 5-6

Polar A5 says: Exe time: 1:12:08 Avarage pulse rate: 128 In zone 14:40 Calories burned: 506 BMI 33,1

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x12 10kg
Pulley Row: 1x12 20kg 1x12 25kg
Back stretch: With my body weight
Stomach crunch: 2x12 30kg

Cardio:
6 minutes walking at 5km/h level 7
6 minutes rowing = 1166 meters
6 minutes bicycle at levels 6

Polar A5 says: Exe time: 1:00:48 Avarage pulse rate: 114 In zone 21:08 Calories burned: 306 BMI 33,1

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
6 minutes walking at 4,2 km/h at at 12 percent incline
3 minutes paddling at levels 2 and 4
6 minutes rowing = 1193 meters
6 minutes bicycle at levels 6

Polar A5 says: Total time: 1:04:29 Average Pulse: 128 In zone: 10:43 Kcals burned: 457 BMI: 33,1

Hmm, I’m not crazy about hitting the gym a little after 5 p.m. the place is s crowded. Today I had to do things in a different order – and I’m not pro enough to figure out if that’s good – and actually ended up with some of the cardio mixed into the machine work.

But I did my whole routine – and forgot to start my Polar that really astounds me.

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg

6 minutes walking at 4,5 km/h at 10 percent incline

Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
1000 meters rowing
6 minutes bicycle at levels 6

Warm up: Bicycle 6 minutes level 6 = 2,1 km

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
5 minutes walking at 4,5 km/h at 10 percent incline + 1min at 15 % incline
6 minutes rowing = 1175 meters
6 minutes bicycle at levels 5 = 2,0

Polar A5 says: Total time: 53:49 Average Pulse: 129 In zone: 9:58 Kcals burned: 386 BMI: 33,1

I felt much better and stronger today, went about an hour after a breakfast of 2 scrambled eggs, 2 pieces of bacon, small slice of cantaloupe, 4 small saugsages, coffee with cream and 75 cl of water.

Didn't have that burnt out feeling in my legs a minute after I started the warm up and went through my plan fast an efficient.

Plus the place wasn't crowded.

Fiddled at bit with my work-out not content with the amount of weight work I do:


Warm up: 5 minutes walking at a speed of 4,5 km/h with a 10% inline

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
6 minutes rowing = 1175 meters

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
Bicycle 6 minutes level 6 = 2,17 km

So a lot more weights and a bit less cardio

Polar A5 says: Total time: 1:11:23 Average Pulse: 124 In zone: 15:42 Kcals burned: 470 BMI: 33,1

Fiddled again. Doing double sets on Sunday was fine, but today it was after work, so I have a lot less in me – instead I did 3 sets of all machines. That feels very good – and with the 20 minutes of cardio – counting 2 minutes of warm down – it takes an hour. Perfect.


Warm up: 2 minutes walking at 4,5 km/h at 12 percent incline and 4 minutes walking at 4,5 km/h at 10 percent incline

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 20kg
Lever shoulder press: 2x10 10kg
Pulley Row: 3x12 25kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg 1x12x40 kg

Cardio:
1000 meter rowing = 4:56:07
6 minutes bicycle at levels 6 = 2,05 km

Polar A5 says: Total time: 1:00:03 Average Pulse: 118 In zone: 28:33 Kcals burned: 339 BMI: 33,1

Warm up: 1000 meter rowing = 4:57:02

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 20kg
Lever shoulder press: 2x10 10kg
Pulley Row: 3x12 25kg
Back stretch: 3x12 25kg
Stomach crunch: 3x12 40kg

Cardio:
5 minutes walking at 4,5 km/h at 10 percent incline and 1 minute walking at 5,0 km/h at 10 percent incline

6 minutes bicycle at levels 6 = 2,08 km

Polar A5 says: Total time: 0:57:28 Average Pulse: 119 In zone: 28:50 Kcals burned: 336 BMI: 33,1

Am really pleased I got my as.. off the gym. TOM has just started and it’s a bit uncomfortable to waddle around with all the hygiene products in your gym clothes. I felt weak when I started out but I upped both my chest and shoulder press no problem. And I killed my best time for 1000 meter rowing so everything was fine.

Warm up: 6 minutes walking at 4,5 km/h at 10 percent incline

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 25kg
Lever shoulder press: 2x10 15kg
Pulley Row: 3x12 25kg
Back stretch: 3x12 30kg
Stomach crunch: 3x12 40kg

Cardio:
1000 meter rowing = 4:47:07
6 minutes bicycle at levels 6 = 2,08 km

Polar A5 says: Total time: 0:58:14 Average Pulse: 127 In zone: 35:05 Kcals burned: 392 BMI: 33,1

Warm up: 3 minutes rowing = 622 meters.

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 20kg
Lever shoulder press: 2x10 10kg
Pulley Row: 3x12 25kg
Back stretch: 3x12 25kg
Stomach crunch: 3x12 40kg

Cardio:
5 minutes walking at 4,5 km/h at 10 percent incline
5 minutes bicycle at levels 6 = 1,66 km

Polar A5 says: Total time: 0:53:33 Average Pulse: 122 In zone: 29:30 Kcals burned: 325 BMI: 33,1

Great day at the gym. I went about an hour after having my usual breakfast of two scrambled eggs, two slices of bacon, coffee with whipping cream and 75 cl water for my supplements.

I upped quite a few of the weights – the only ones where I don’t feel much progress is chest and shoulders. And then at the end of the weights I thought what the heck let me try running – and I did 3 minutes at a very slow pace, but I was running and I could have run more. That feels jolly good


Warm up: 3 minutes walking at 4,5 km/h at 12 percent incline

Lever Seated Leg Press: 1x12 70kg 2x12 80kg
Lever standing hip extension: 1x12x2 25kg 2x12x2 30kg
Lever chest press: 3x12 20kg
Lever shoulder press: 3x10 15kg
Pulley Row: 3x12 30kg
Back stretch: 1x12 30kg 2x12 40kg
Stomach crunch: 3x12 40kg

Cardio:

3 minutes running at 6km/h
1000 meter rowing = 4:45:07
6 minutes bicycle at levels 6 = 1,98 km

Polar A5 says: Total time: 0:58:40 Average Pulse: 132 In zone: 42:41 Kcals burned: 449 BMI: 33,1

Wayyyy – I ran 6 minutes today and I could have gone for longer. Next time I’m going to aim for 1km which will take 10 minutes at the very plodding speed I run.

Warm up: 3 minutes rowing = 644 meters

Lever Seated Leg Press: 3x12 80kg
Lever standing hip extension: 3x12x2 30kg
Lever chest press: 3x12 20kg
Lever shoulder press: 3x10 15kg
Pulley Row: 3x12 30kg
Back stretch: 3x12 30kg
Stomach crunch: 3x12 40kg

Cardio:

6 minutes running at 6km/h
6 minutes bicycle at levels 6 = 2,02 km

Polar A5 says: Total time: 0:57:56 Average Pulse: 126 In zone: 34:58 Kcals burned: 383 BMI: 33,1

Another major breakthrough on the running – jogging – front. I ran 1 km at just under 10 minutes and felt great – I’ll never walk on the threadmill again my shuffling is so much more fun and leaves me feeling wonderful.


Warm up: 3 minutes rowing = 647 meters

Lever Seated Leg Press: 3x12 80kg
Lever standing hip extension: 2x12x2 30kg 1x12x2 35kg
Lever chest press: 3x12 20kg
Lever shoulder press: 3x10 15kg
Pulley Row: 3x12 30kg
Back stretch: 2x12 30kg 2x12 40kg
Stomach crunch: 3x12 40kg

Cardio:

1 km running in 9:56 minutes = 6km/h
6 minutes bicycle at levels 6 = 2,04 km

Polar A5 says: Total time: 0:59:18 Average Pulse: 128 In zone: 37:57 Kcals burned: 410 BMI: 33,1