This is mostly just a record for myself, so I can look back in a year or so and see if / how much my gym sessions have changed (I’m going to record the distances next time I’m at the gym and update this, because I can’t remember them all).  This is what my current gym session consists of (not in this order, I mix them up to keep thing interesting).

• Recumbent Bike – Warm up – 9 minutes, ~70rpm
• Treadmill – 8 minutes, 5.5km/h, 2-9% incline
• Upright Bike – 8 minutes, 80-100 rpm
• Wave Form – 4 minutes, level 8
• Cross Trainer – 2 minutes, level 1
• Rowing – 10 minutes, medium intensity (1800-1900m)
• Arm Bike – 5 minutes, level 4, 5, 6, 7, 4
• Lats – 3 sets, 15 reps, 20kg
• Shoulder Press – 2 sets, 15 reps, 10kg
• Chest Press – 3 sets, 15 reps, 20kg
• Low Row – 3 sets, 15 reps, 20kg
• Leg Press – 2 sets, 12 reps, 30kg
• Abdominal Crunch – 3 sets, 15 reps, 20kg
• Pectoral – 2 sets, 15 reps, 15kg
• Adductor – 2 sets, 15 reps, 20kg
• Abductor – 2 sets, 15 reps, 20kg
• Leg Curl – 2 sets, 15 reps, 20kg
• Leg Extension – 2 sets, 15 reps, 15kg (These make me want to die!)
• Recumbent Bike – Cool Down – 10 minutes, ~80rpm

13/10/2011 – update: Leg extensions are only 15kg and Abdominal crunches only 20kg.

14/10/2011 – update: corrected a few other entries.