Charlie's second gym session

Charlie arrived at the gym clearly up for it today, quite a contrast to the last session. Illness gone, energy levels back up, mentally readied for a tough workout.
Straight on to the rower for a 5 minute warm up. Heart rate up to 140, a one minute tail off and straight in to the weights room.
Lunges are up first. Using body weight only Charlie performs 30 reps total. With no rest, straight into a set of press ups, 20 reps, not too bad. a minutes rest and we're in again this time with some dumbbells. More press ups, quick rest and then a final set. The sweat is on, breathing hard, so far the session is going well.
Next up, a superset combination of bicep cable curls, with a rope to emphasise the forearms and triceps pressdowns. Moving swiftly between the two exercises leaves Charlie's arms very tired. High reps are once again the order of the day to emphasize endurance over muscle growth.
Arms thoroughly worked, we move on to dumbbell shrugs. Here we once again do 3 sets of 20-25 repetitions.
That's the brunt of the weight training done. This will evolve over the coming weeks and months as Charlie's conditioning improves.
From here it's in to the studio for some abdominal and core work before we hit the rower. We do some rotations on a stability ball whilst holding a 5 kg plate in the approximate position of a steering wheel. The idea here is to work up to multiple sets of 100 reps. Once a certain level of conditioning is achieved, a medicine ball will be introduced under Charlie's feet to further de-stabilise him and increase the recruitment of the core muscles. A few sets of planks later and we're back in to the cardio suite for an interval session on the rower.
I programme the rower for 10 intervals of work to rest ratio of 1 to 2. 30 seconds of work followed by 1 minute's rest.
First set in Charlie averages 1.47 per 500. Second set he hits 1.45, which is none too shabby. Subsequent sets fall between 1.46 and 1.47 per 500 metre. Heart rate peaks at 180, sweating heavily, breathing heavily, job done.
10 minutes stretching back in the studio in the middle of a very noisy spin session and we're finished. All in all a great session. Charlie seems very pleased with his efforts and thanks me for pushing him hard.
Next up a 5 mile steady state run on Wednesday.