Gym 2006-07-30
Another 30min session (+3min warm-up, 1 cool-down). 350cals. My bpm seemed to stay down longer at the beginning so it worked me a bit hard pulling it up - 220W or so. Ended 350cal.
Gym 2006-07-28
36mins on bike, on its fixed-HR program: 3mins warm-up and then it tries to land a bpm of around 140 by the looks of it. It’s not terribly good tho, and the wattage hunts around from 130W to 190+W. Bizarrely its cool-down phase doesn’t drop the wattage. Ah well, gets me sweaty enough. Ended around 380cals.
Did some machine bench presses after: 10x”5″, 5x”10″, 4x”15″, 3x”18″, 3x”18″, 3x”18″ - something like that. Was definitely rep’ing 18 3x.
Final mass: 85.5kg
2006-07-27 Gym
10min cycle warm-up, resistance 10->11, 125bpm.
Barbell overhead squat: bar x10, bar+10kg x10, bar+15kg x10; felt OK, still training the muscle skill
Leg press machine: “6″ x 10, “8″ x 10, “8″ x 10; (I think!)
Leg extension: 30kg x10, 50kg x10, 75kg x10; reps 1-7 fine and 8, 9, & 10 where the pain lies
Another short-ish workout.
2006-07-26 Gym
Lat pull downs, up to IIRC 4x”12″, seated row, various up to 1x”20″, 3x”18″, so nearly maxing this one. Short work-out.
2006-07-24 Gym
Actually have had a few sessions, feeling my way around the machines, what routines, etc.
Machine bench (single rep’ed the entire stack[!] of twenty plates, 3x”18″), overhead standing barbell press (bar+30kg), machine pec flyes (ending reps on “13″), upright rows (25kg plate), ab crunches (10,10,8).
Fantasies about max’ing every piece of equipment. Probably do-able in less than a year.
2006-07-20 Rowing
20min row, 4647m (2:09/500m avg). Not too tough, reacquainting with actually rowing >10min…
2006-07-25 Rowing
8min warm-up, bpm 118. 2Km in 7:17(!) Split actually dropped in the last few hundred meters; perhaps indicates longer warm-up would be useful? Rower resistance was on max (forgot to check before starting).
Row 2006-07-13
2K in 7:53. Couple of weeks ago or so did a 2K in 8:25 although that was quite relaxed. Today started splitting around 2:05 and finished in the 1:53 range. No warm-up.