We've been quite irregular in getting to the gym. At the beginning of the year, either
Meanwhile, mostly for my own future reference, here's my current workout :
Start with 35 minutes cardio, aiming to keep HR above 150 (one of my Christmas presents was a heart rate monitor, so this will be easier to keep track of). Should probably increase to 40 minutes next year, and probably mix it up rather than do it all on the exercise bike.
All the weight exercises are done in three sets, repeating to fatigue. The numbers of reps below are my current reps achieved :
Bench press - 15kg (plus the bar, which is 20kg). 15 reps.
Lat pulley - 20kg, 15 reps.
Squat - 30kg (plus 20kg bar), 16 reps.
Shoulder press, 18kg (9kg each arm), 15 reps.
Abduction, 160lb (errr, 72kg), 20 reps (will move up to 170lb next time).
Bicep curls, 16kg (8kg each arm), 13 reps.
Adduction, 190lb (86kg), 20 reps (moving up to 200lb next time).
Alas, I have no idea what my maximum amounts would be. Should try it sometime, just out of curiosity.
I have this vague goal that I'd like to be able to move my own body weight in squats and bench press one day, although I suspect that's a long way off at the current rate of progress. (Too many years spent on computers or nose-in-book, apparently :-) )