Gym 2006-08-02
Warm-up 3mins @ level 10, 3 @ 11, 2 @ 12. Will keep this format I think - gently ramps up HR, altho it seems bizarrely low - still barely breaking 120bpm at 175W(!)
Wide arm pull-downs: 12x”5″, 6x”8″, 6x”10″, 6x”12″, 6x”12″, 5x”12″ - along those lines 
Seated rows: 10x”5″, 5x”10″, 5x”15″, 4x”17″, 4x”17″, 5x”15″
Crunches: 12, 12, 10
Short I guess, gonna leave a big leg workout for tomorrow/Fri.
Weight: 86.0kg
Rowing 2006-08-01
2K 7:15.8 (1:49/500m) 26spm. Definitely the upper end of harshness. Didn’t go into it feeling great (weak legs) but pleased at beating last 2K time, if only by 2s.
Gym 2006-07-31
I’m still not logging workouts while I’m doing them so these are all from memory.
Bench machine: “5″x10, “10″x5?, “15″x4?, “18″x3?, “19″x3, “19″x3, (”19″x3)?, “15″x5/6?
Seven sets sounds like a lot but I was there a while for sure. And the 19×3 was really slow, limit of my muscle strength but I was completing three over mostly full ROM.
Barbell standing shoulder press: 4 sets of bar+20kg x 7, final set 5. Various width grips. Think I was thrashed after the bench.
Pec deck: 5,10,12 or something, reps in the 7-10 range.
Upright rows, angled bar+30kg, 3 sets of 6/7.
Weight: 86.7kg, doh.
Resolve to: write my bloody workouts down, fully hydrate during the day so I don’t get these wacky measurements.