Weights

15:00 on X trainer for warm up

2 sets of 25 reps (:45 rest)
Keep a low intensity and never strain or fail

Leg press - 32.5kg
Lat pulldowns - 25kg
Knee extension - 25kg
Hamstring curl - 30kg
Straight arm pulldowns - 11.25kg
Calf raise - 20kg
Seated row - 25kg
Triceps extension - 16.25kg
Pec fly - 25kg
Chest press - 15kg
Shoulder press - 15kg
Hip abduction (in) - 45kg
Hip abduction (out) - 55kg
Ab crunch bench

25:00 core work

10:00 on X trainer with hard resistance

30:00 easy spin on bike

Getting more used to weights now which is good, still find them boring.