With my holiday and everything it is over 2 weeks since I last went to the gym. Was not that motivated to go, but knew I had to get back into it. Did not do as much as usual, but it was good.

Rotex - 4 mins at level 5 at 110 - 120 cps - Up 1 level, but down on speed and timing

I did 30 minutes on the treadmill as follows:

15 min at 4.6 kph
10 min at 4.4 with -5% gradient - Up 0.2 kph
5 min at 4.2 kph

Although I wore my heart monitor it was not working properly today.

Had a good session with Tanya. Worked a lot harder than last week and my gut muscles were OK.

Just did a little bit of swimming afterwards, 2 lengths of breast stroke.

Booked in for next week.

Brilliant. I am back in form after my holiday and even did some more weight lifting exercises. Really pleased.

Started off by doing 3 of the weight machines. Time taken 20 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 - 3 sets of 15 at 25 kg - Up 3 reps
Left arm side pulldown - 2 sets of 10 at 10 kg - New
Right arm side pulldown - 2 sets of 15 at 10 kg - New
Two handed stomach pull - 2 sets of 10 at 20 kg - New


Rotex - 5 mins at level 5 at 120 - 130 cps - Up 1 minute

I did 45 minutes on the treadmill as follows:

5 min at 4.6 kph
5 min at 4.8 kph
5 min at 5.0 kph
10 min at 4.2 with -5% gradient
5 min at 4.2 kph
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 120 bpm, was above 112 bpm for 48.26 minutes and used 304 calories.

Was really pleased that I was able to jog for one and a half minutes at 5.0 kph and then after 1 minute walking fast jogged for another 90 seconds. Certainly getting there.

Had another good session with more improvements. Was annoyed that the machine to do my arm exercises was out of order. Tried the stepper machine, but am too small for that as well.

Started off by doing 2 of the weight machines. Time taken 10 minutes

Abductor - 4 slow sets of 20 at 40 kg - Up 5 kg
Leg Press - 4 slow sets of 20 at 140 kg - Up 10 kg

Rotex - 6 mins at level 5 at 120 - 130 cps - Up 1 minute

I did 45 minutes on the treadmill as follows:

5 min at 4.6 kph
5 min at 4.8 kph
5 min at 5.0 kph
5 min at 4.2 with -5% gradient
5 min at 4.4 with -5% gradient - Up 0.2 kph
5 min at 4.2 kph
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 124 bpm, was above 112 bpm for 51.42 minutes and used 339 calories.

Wow, it was January 8th when I last went to Body Pump. I've been ill, had training courses and been on holiday, all of which have stopped me going.

Well I decided to go easy and just use light weights. Had a good session though and hope I will not ache too much tomorrow.

Did the session with 2 kg weights for most tracks, raising them to 4 kg for the chest track. I used hand weights for the tricep and shoulder track - 1.5 kg each.

Can not go next week either, training course.

Arrived a bit earlier today and so was able to do about 4 lengths of breast stroke and 4 lengths of back stroke before the session.

Had a good session with Tanya and worked a lot harder than the past two weeks. I was feeling much better and no gut muscle twinges, mind you, my inside leg muscles still hurt from Thursday's Body Pump session.

Booked in for next week.

Had another good session with more improvements. The machine to do my arm exercises is still out of order.

What was brilliant was that I jogged for 4 minutes on the tread mill. My previous high was 90 seconds. That 5 minutes is not so far away now.

Started off by doing 2 of the weight machines. Time taken 10 minutes

Abductor - 4 slow sets of 20 at 40 kg - Up 5 kg
Leg Press - 4 slow sets of 20 at 140 kg - Up 10 kg

Rotex - 6 mins at level 5 at 120 - 130 cps

I did 45 minutes on the treadmill as follows:

5 min at 4.6 kph
5 min at 4.8 kph
5 min at 5.0 kph
5 min at 4.2 with -5% gradient
5 min at 4.4 with -5% gradient
5 min at 4.4 kph - Up 0.2 kph
10 min at 3.8 with 6% gradient - up 1% 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 ??bpm, was above 112 bpm for ? minutes and used 305 calories. Unfortunately my watch switched itself on again, so I lost the stored information.

Had another good session with more improvements. The machine to do my arm exercises is still out of order.

Started off by doing 2 of the weight machines. Time taken 12 minutes

Abductor - 4 slow sets of 20 at 40 kg - Up 5 kg
Leg Press - 4 slow sets of 20 at 140 kg - Up 10 kg

Rotex - 7 mins at level 5 at 120 - 130 cps - Up 1 minute

I did 45 minutes on the treadmill as follows:

5 min at 4.6 kph
5 min at 4.8 kph
5 min at 5.0 kph
10 min at 4.4 with -5% gradient - Up 0.2 kph for 5 min
5 min at 4.4 kph
5 min at 4.0 kph with 6% gradient- Up 0.2 kph
5min at 3.8 with 6% 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 115 bpm, was above 112 bpm for 39.53 minutes and used 282 calories.

Just ran for 2 minutes non-stop today.

Did around 2 lengths of breast stroke and 2 of back stroke before the class.

No Tanya today. The girl who took the class was pretty good and repeated exercises until your muscles ached, particlarly your shoulder muscles. A good session.

Booked in for next week.

You really do have some 'stick-to-it-ivness'! I'm desperately trying to get back to 'cheat free' and back to the gym.

Pleased to find the arm weight machine was back in use, so spent quite a bit of time on that today.

Started off by doing 3 of the weight machines. Time taken 22 minutes

Abductor - 4 slow sets of 20 at 40 kg
Leg Press - 4 slow sets of 20 at 140 kg
Upright row - 2 sets of 20 at 25 kg
Two handed stomach pull - 1 sets of 20 at 25 kg
Left arm side pulldown - 2 sets of 20 at 5 kg
Right arm side pulldown - 2 sets of 20 at 10 kg
Right arm pull across - 2 sets of 20 at 10 kg
Left arm pull across - 2 sets of 20 at 5 kg

Rotex - 7 mins at level 5 at 120 - 130 cps

I did 30 minutes on the treadmill as follows:

5 min at 4.6 kph
5 min at 4.2 with 3% gradient
5 min at 4.6 kph
5 min at 4.6 with -5% gradient
5 min at 4.6 kph
5 min at 4.0 kph

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 115 bpm, was above 112 bpm for 34.07 minutes and used 204 calories.

No running today. Was quite warn out and think the additional weight exercises took some of the energy out of me.

Just 2 weeks since my last session.

Had a good session and increased my weights since last time. The new shoulder track is a killer and I'm glad I put my weights down to 2 kg for that track. Would not have been able to do that one a year ago, so pleased I could cope.

Did the session with 4 kg weights for most tracks, raising them to 5 kg for the chest track. I used hand weights for the tricep track - 1.5 kg each and reduced the weights to 2 kg for the shoulder track.

Can not go next week, next session will be after Easter now.

Did around 6 lengths of breast stroke and 4 of back stroke before the class. Really pleased.

No Tanya again today. Ann took the class. A good session.

Booked in for next week.

Well, after 2 weeks away it was good to be back.

Did 4 lengths of breast stroke and 4 lengths of back stroke before the class.

Today was Tanya's last session. She is moving on to pastures new, so we will have a new instructor from next week. A good session and I really enjoyed it.

Booked in for next week.

Well 4 weeks since my last session.

Did the session with 2 kg weights for most tracks, raising them to 4 kg for the chest track. I used hand weights for the tricep track - 1.5 kg each.

Booked in for next week.