The gym session went well last night, and for an added bonus I don't actually ache that much today because of it (I think today's aches and pains may be attributed to other things - car accident, cold/flu type thing, time of the month...)
So, the amended gym program has now been formulated and tweaked and will be followed for the next few sessions. I just need to make sure I start going more regularly...
15 min run (broken down as 0-4mins @11.5km/h, 4-5mins @13.5km/h, 5-9mins @11.5km/h, 9-10mins @13.5km/h, 10-13mins @11.5km/h, 13-14mins @13.5km.h, 14-15mins @11.5km/h, 15-18mins cooldown)
Machine Row 3 x 10reps @ 20kg
Lat Raise 3 x 10reps @ 20kg
Shoulder Press 3 x 10reps @ 15kg
Lat Pulldown 3 x 8 reps @ 42kg
L-hangs/sits 2 x 10secs
Leg Raises 2 x 10 left
Leg Raises 2 x 10 right
Leg Raises 2 x 10 front
Crunch Machine 3 x 10reps @ 30kg
Press-ups 2 x 15reps
10 min run @11.5km/h plus 2min cooldown
Reclined bike cooldown (approx 5 mins low resistance)
This took around 2 hours to complete last night, but I did spend quite alot of time faffing between machines and trying to find a pen to write stuff down.
If I only have time for a short session then I will probably not do the leg raises, as these felt like they took a while with all the resting between sets. I would also probably only do 2 sets on each of the resistance machines to cut the time down.