Two sessions more down but not blogged. The first was on the 4th and the second on the 6th, which was particularly interesting. Induction day.
4th January
| Machine | Initial load | Initial reps | Current load | Current reps |
| Cross trainer | 7 | 100 calories | 13 | 140 calories |
| Low row | 30 | 15 | 40 | 25 |
| Shoulder press | 10 | 10 | 25 | 10 |
| Chest press | 20 | 10 | 25 | 10 |
| Cross trainer | 7 | 100 calories | 10 -30 mins | 230 calories |
The achievement here was the 30 minutes on the cross trainer. My control was the heart rate which I kept just below 150 BPM. The machine and the watch complained if I went above that, and to be fair I could keep going at that rate.
6th January – Induction day
I met Abbi for my induction at 1900. I was presented with a table of different exercises and shown each one. Apart from the warm up and the cardio work, the rule was 3 sets of 10 repetitions with rest periods in between. These are the exercises that I have been setup with.
Rowing machine – warm up
10 minutes warm up. I ran the machine at level 10, which is maximum. After 10 minutes I had burnt 103 calories.
Shoulder Press
Set at 25 I managed 3 sets of 10 reps but it was hard work. I will have to work on this. 25 is not necessarily kilos, its just a number in this case.
Bicep Curl
This is either done by using dumbbells or on a machine. Both are available.
I have yet to set myself up on this one
Assisted pull up & Triceps extension
One machine, two exercises.
Standing on the yellow platform with the weights set at your body weight then nothing happens, as you are fully assisted. Reduce the weights and you sink, inless you pull up on the top bars, or push up on the bottom bars. In this case, the lower the weight, the harder the exercise.
I am 75 Kg so I set 65 Kg and did the 3 sets of 10 reps, switching between pull ups and push ups.
Low Row
I ran a set of 40. 3 sets of 10 reps. This was a good work out.
Stairmaster
A mini escalator, except you walk against the running direction. You don’t go very far but you get a really good work out. I have yet to set myself up on this one.
Leg Press
The chair slides back and up, against the weight stack. I managed the 3 sets of 10 reps while push 80 Kg. Goes to show the power of the legs.
Weighted step up
Stepping up on to a platform, and back down, with weights. I’ve yet to do this.
GHD – Glute Ham Developer
As shown, then drop the body down, before pulling back up to level. It’s not as bad as it looks. I’ve yet to get reps in on this one.
Leg extension
Feet behind the bottom bar and push out to raise the bar using the legs alone. I have yet to set myself up on this one.
Glute bridge
Bum on the deck, bum in the air. I have yet to try this, but I can do this at home.
Kettle bell swing
Holding in both hands, swinging down between the legs and then out in front. 3 sets of 10 reps again.
Sit ups on the Bosu
This is a bosu. This exercise is sat on the floor, on the edge of the bosu, then carry out sit ups, leaning back on the bosu.
Plank
This presentation and hold it as long as possible.
Russian twist
Or with the heals in the air. This was quite trying on my back.
Heel touches
Moving to touch one heal, then the other.
Results
| Exercise | Level | Reps |
| Rowing machine | 10 | 103 calories |
| Shoulder press | 15 | 3 sets of 10 |
| Assisted pull up | 65 Kg ( -10 Kg) | 3 sets of 10 |
| Triseps extension | 65 Kg (-10 Kg) | 3 sets of 10 |
| Low Row | 40 | 3 sets of 10 |
| Leg press | 80 | 3 sets of 10 |
| Cross trainer | 10 – 30 mins | 230 calories |
This session lasted 2 hours and burnt 810 calories.
