Day 18

Spent 1.5 hours at the gym and am pretty impressed of how much the muscles have been activated after only two real sessions. Changed a couple of thing in the training programme, such as increasing the weights and number of repetitions.

• Started off with spinning interwalls for 10 minutes to warm the knee up and get the circulation going. Level 12 for the fast-pace-interwalls and level 8 for the low-pace. Much better warm up than the stair-machine I used last Monday since my lack of stamina appeared even clearer.
• Hip abduction (earlier known as "the girl-machine"). 64 kg, 12x3.
• Hip adduction (same same different name). 36 kg, 12x3. Felt a real improvement from last monday when I barely could do 10x2, very nice to notice progress!
• Leg extension. Increased from 10-15 kg, 12x3.
• Leg curl. Increased from 5 to 15 kg, 12x3.
• Leg press. 70 kg with two legs, 12x3.
• Leg press. 30 kg with one leg, 12x2.
• Lifting of pelvis including roll with pilates ball inwards. Didn't use my arms to support the stability this time, much harder and even better exercise for the core. 12x3.
• Crosstrainer interwalls for 10 minutes, level 10 and 8.
• Some more spinning but now in a sitting-position where the arms aren't used. 10 minutes of interwalls on level 8 and 6.