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.
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).