Gym 2006-04-30
Increasing weights and sets, and dropping reps. Close to, but not at failure most final sets. Felt strong even though volume probably less.
Warm-up cycling, 5mins, 82rpm, Level 13 for 3mins, 14 for 2, 150+166W, 124bpm
Bench: 12@50lbs, 6@170 (+60, -2r), 4@190, (+20, -1r), 5@170 (-1r)
Incline press (bb): 10@45, 8@95, 8@115, 5@135 (+10, -3r), 5@135 (new)
Pec fly: 10@70, 10@100, 10@130 (+2r), 8@130 (new)
Lat wide: 10@’5′, 10@’7′, 8@’8′, 6@’8′ (+1r)
Row/rear delt: 10@50 (-20), 7@130 (+20, -3r), 7@130 (+20)
Plank: 65s, 65s (+5)
Hyperextension: 12 (new), 8 (new)
Gym 2006-04-27
Cycling, v similar to 2006-04-25, ending again at 163bpm and no soreness after. Also took ’til 16:45 to get up to 160bpm, but I think stayed there longer than last time. Total for 25mins = 330cal.
Gym 2006-04-26
Added more sets, all up to the usual three minimum, and in some cases extending beyond with low rep sets.
Warm-up, bike 5min, 148W, 117bpm, 78rpm
Shoulder Press 10@olympic bar, 10@2×30 (+5r), 6@2×40, , 3@2×52.5 (+5), 3@2×50 (-5), 3@2×50 (new)
Lateral raise (db, 2handed) 10@2×10, 9@2×17.5 (-5), 8@2×17.5
Upright row (bb) 10@20, 8@60 (-2r), 6@80 (+10, -2r), 3@90 (new), 3@90 (new)
Reverse flys (db, 2h) 10@2×10, 9@2×27.5, 5@32.5 (new)
Leg extensions 10@70, 10@150 (+40), 10@150 (new)
Seated leg curls 10@40, 10@110 (+10), 10@110
Gym 2006-04-25
Cycling, same as 2006-04-23. Except this time ended at 163bpm and no soreness today. Took ’til I think 16:45 to get up to 160bpm. That seems like some pretty rapid adaption! Total for 25mins = 330cal.
Gym 2006-04-24
Warm-up cycling, 5mins, 80rpm, Level 13/25, 150W, 119bpm
Bench: 12@50lbs, 8@110 (+2r), 5@170 (+20), 6@170 (new)
Incline press (bb): 10@45, 8@95, 8@115, 8@125
Pec fly: 10@70, 10@100, 8@130 (+15)
Lat wide: 10@’5′, 10@’7′, 8@’8′ (new), 5@’8′ (new)
Row/rear delt: 10@70 (-5), 10@110 (+20), 7@110
Plank: ?s, 60s
Lying back flex: 12, 4
Gym 2006-04-23
5 mins warm-up + 20mins bike. Tried a manual warm-up starting at level 12/25 which is about 120W and then after five mins popped up a level every minute up to level 16 = 222W @ 80rpm or so. It was quite a while, 10-15mins, before HR finally climbed over 160bpm. Ended around 170bpm. 325 cals. It didn’t feel brutal, but writing this a day after my legs are definitely feeling thrashed.
Gym 2006-04-21
All lbs,
Shoulder Press 10@olympic bar, 5@2×30, 6@2×40, 5@2×45, 3@2×50, 3@2×52.5
Lateral raise (db, 2handed) 10@2×10, 9@2×20, 8@2×17.5
Upright row (bb) 10@20, 10@60, 8@70
Reverse flys (db, 2h) 10@2×10, 9@2×27.5
Leg extensions 10@70, 10@110
Seated leg curls 10@40, 10@100
Gym 2006-04-20
20mins of which 5 mins some kind of automatic warm-up + 15mins @ HR=160. Ended at around 180W. The warm-up was really low effort so my heart rate didn’t get anywhere near 160bpm which in turn meant the machine had to cane me at the beginning to bring it up. For the early part I was pushing 300+W, almost certainly anaerobic. See if I can manually get my HR up then switch into the automatic version. 160 was moderately tough, definitely getting older 
Gym 2006-04-19
Warm-up cycling, 5mins, 80rpm, Level 12/25, 122bpm
Bench: 12@50lbs, 12@70, 8@110, 5@150
Incline press (db): 12@2×35, 6@2×55, 5@2×55
Pec fly: 10@70, 10@100, 8@115
Lat wide: 10@’5′, 10@’7′
Row/rear delt: 10@75, 10@90
Plank: one set
Gym 2006-04-17 10min row
Same format as Friday, 10mins with 20s all-out intervals at 3-9min marks. Total distance: 2470m. Need to hydrate better beforehand next time.