Had a good session with some improvements.

Started off by doing 3 of the weight machines. Time taken 17 minutes

Abductor - 2 slow sets of 20 at 35 kg
Abductor - 2 quick sets of 20 at 35 kg
Leg Press - 2 slow sets of 20 at 120 kg
Leg Press - 2 quick sets of 20 at 120 kg
Upright row - 2 sets of 20 at 20 kg - Up 5 kg for 1 set

Rotex - 5 mins at level 3 at 125 - 140 cps

I did 40 minutes on the treadmill:

The 40 mins was broken up as follows:
5 min at 4.4 kph
5 min at 4.6 kph
5 min at 4.7 kph
10 min at 3.6 with 7% gradient - Up 0.1 kph
10 min at 3.6 with -5% gradient - Up 0.1 kph
5 min at 3.7

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 121 bpm, was above 112 bpm for 43.47 minutes and used 283 calories.

A good session. Managed to do all the back track with 7 kg weights. For the last 2 weeks have had to give up towards the end. So pleased. Although I felt my legs in the squat track my shoulders really ached after the session.

Did the session with 5 kg weights for most tracks and increased them to 7kg for the chest, back and bicep track. I used hand weights for the tricep and shoulder track - 2 kg each.

Booked in for next week.

Tanya was away today. Her replacement was not as good and I got a bit bored with the routines we did. Oh well, it was good exercise!

Did even more swimming this week, before the class, 6 pool lengths of breast stroke. It is certainly getting easier.

Booked in for next week.

Not a bad good session. Had more variety in the tracks so did not use 7 kg for the back track. Arms and legs muscles certainly ached this week.

Did the session with 5 kg weights for most tracks and increased them to 7kg for the chest, and bicep track. I used hand weights for the tricep and shoulder track - 2 kg each.

Booked in for next week.

Tanya was back today and then they could not find the music system. Fortunately after around 10 minutes it appeared as it is much harder to keep up the momentum without a beat. A good session.

Did more swimming afterwards, around 6 pool lengths of breast stroke. Continuing to improve.

Booked in for next week.

Have missed two sessions, last Sunday and last Tuesday for various reasons. Had a good session with some improvements.

Started off by doing 3 of the weight machines. Time taken 17 minutes

Abductor - 2 slow sets of 20 at 35 kg
Abductor - 2 quick sets of 20 at 35 kg
Leg Press - 2 slow sets of 20 at 120 kg
Leg Press - 2 quick sets of 20 at 120 kg
Upright row - 2 sets of 20 at 20 kg

Rotex - 6 mins at level 3 at 125 - 140 cps - Up 1 minute

I did 40 minutes on the treadmill:

The 40 mins was broken up as follows:
5 min at 4.4 kph
5 min at 4.6 kph
5 min at 4.8 kph - Up 0.1 kph
10 min at 3.8 with 8% gradient - Up 0.2 kph and 1% gradient
10 min at 3.8 with -5% gradient - Up 0.2 kph
5 min at 3.8 - Up 0.1 kph

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 122 bpm, was above 112 bpm for 44.15 minutes and used 293 calories.

A good session, managed to repeat what I did on Sunday, but even more tiring

Started off by doing 3 of the weight machines. Time taken 15 minutes

Abductor - 2 slow sets of 20 at 35 kg
Abductor - 2 quick sets of 20 at 35 kg
Leg Press - 2 slow sets of 20 at 120 kg
Leg Press - 2 quick sets of 20 at 120 kg
Upright row - 2 sets of 20 at 20 kg

Rotex - 6 mins at level 3 at 125 - 140 cps

I did 40 minutes on the treadmill:

The 40 mins was broken up as follows:
5 min at 4.4 kph
5 min at 4.6 kph
5 min at 4.8 kph
10 min at 3.8 with 8% gradient
10 min at 3.8 with -5% gradient
5 min at 3.8

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 125 bpm, was above 112 bpm for 45.40 minutes and used 304 calories. That's the first time for a long time I have done over 300 calories worth of cv work.

Whilst I felt I was working hard, my muscles were not so strong this week and could not complete all the tracks in the way I am used to. My right arm muscles certainly tied up.

Did the session with 5 kg weights for most tracks and increased them to 7kg for the chest, track only. I used hand weights for the tricep and shoulder track - 2 kg each.

No Body Pump for the next 2 weeks because of Christmas and New Year.

A good session, but no music at all today.

Did more swimming both before and afterwards, around 8 pool lengths of breast stroke. Continuing to improve.

Relaxed in the spa afterwards.

Booked in for next week.

Did not get to the gym on Sunday as felt tired from Saturday evening. Anyway decided to go on Monday and hopefully Wednesday morning before Christmas. A good session, and even managed some more improvements.

Started off by doing 3 of the weight machines. Time taken 16 minutes

Abductor - 2 slow sets of 20 at 35 kg
Abductor - 2 quick sets of 20 at 35 kg
Leg Press - 2 slow sets of 20 at 130 kg - Up 10 kg
Leg Press - 2 quick sets of 20 at 130 kg - Up 10 kg
Upright row - 2 sets of 20 at 20 kg

Rotex - 6 mins at level 4 at 120 - 130 cps -Up 1 level


I did 40 minutes on the treadmill as follows:

5 min at 4.4 kph
5 min at 4.6 kph
5 min at 4.8 kph
10 min at 3.8 with 8% gradient
10 min at 4.0 with -5% gradient - Up 0.2 kph
5 min at 4.0 - Up 0.2 kph

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 121 bpm, was above 112 bpm for 43.01 minutes and used 280 calories. Interesting that I worked harder than last time but used around 25 calories less. Oh well, pleased with the improvement.

Well made it on Christmas Eve morning. It was quite quiet in the gym. A good session and repeated Monday's session.

Started off by doing 3 of the weight machines. Time taken 15 minutes

Abductor - 2 slow sets of 20 at 35 kg
Abductor - 2 quick sets of 20 at 35 kg
Leg Press - 2 slow sets of 20 at 130 kg
Leg Press - 2 quick sets of 20 at 130 kg
Upright row - 2 sets of 20 at 20 kg

Rotex - 6 mins at level 4 at 120 - 130 cps

I did 40 minutes on the treadmill as follows:

5 min at 4.4 kph
5 min at 4.6 kph
5 min at 4.8 kph
10 min at 3.8 with 8% gradient
10 min at 4.0 with -5% gradient
5 min at 4.0

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 121 bpm, was above 112 bpm for 43.15 minutes and used 281 calories.

Only 5 in the class today! Had quite a good session with Ann, certainly felt I had had a good exercise session. Stomach was feeling distended at the start.

Did more swimming before the session about 4 pool lengths of breast stroke.

Booked in for next week.

Went to the gym in the afternoon. Just decided to do CV stuff. Started off OK, but gave up after 20 minutes on the tread mill. However, pleased I went.

Rotex - 6 mins at level 4 at 120 - 130 cps

I did 20 minutes on the treadmill as follows:

5 min at 4.4 kph
5 min at 4.6 kph
5 min at 4.8 kph
5 min at 3.8 with 5% gradient

No instructor for aqua today!! There would have only been around 5 in the class as well. So I did 30 minutes of aqua exercises and then about 10 lengths of the pool swimming, mainly breast stroke, but some crawl and back stroke. Felt good afterwards.

Relaxed in the spa afterwards.

Booked in for next week and also tomorrow.

Well had a good session with Lisa. It was fun.

I also did about 8 lengths of the pool with breast stroke. I am certainly improving as not so out of breath.

Felt great afterwards. Beginning to feel slim again! The excesses of Christmas have gone.

The chorine in the pool was higher for the last week. I got sore eyes yesterday. The skin on my back was quite tender also. Put some moisturiser on in the evening.

Relaxed in the spa afterwards.