Gym and Pushie

Pushied to and from uni, as the weather has turned nice and it seems like it wont be raining much anymore, although, as it is melbourne, that is probably only true as far as you can see on the horizon. I havent been riding through winter, because as a whiney little pansy, it was too cold and wet. So now when I went riding, I was tired and my legs sore, very quickly.

Gym: 7,6@27.5kg@arm 7,6,5@25kg@arm 7,7,7@20kg@arm seated military press
7*5@15kg@side single armed alternating front dumbell delt raise
7,12*2@12 seated cable rowing machine
10,8@10kg@arm 10*3@8kg@arm standing medial delt raise
7,8*2,7*2@35kg@arm dumbbell shrugs
6*3@12.5kg@arm 7*3@10kg@arm bent elbow, standing medial delt raise
10@20kg 8@30kg 4@40kg standing bar row
10@10,5@15,6@13 rear delt fly machine

I feel like alot of my odd looking(weak looking?) upper body comes from a lack of deltoid size, especially when compared to my triceps (which are also probably too large for my biceps, so maybe I should start doing explicit bicep stuff too, but it used to make my forearms feel like they had "shinsplints")

Gym

Gym: 10*5@14 leg squats machine
8*5@12@leg one legged calf raise on squat machine
10*5@14 hammstring curl machine
10*5@side "step up" to knee high step interlaced with
6*5@12.5kg@arm one legged romainian deadlift with dumbbells (balance thing mostly)
8*5@80kg smith machine squats
10@20kg bar glute bridge (felt silly doing it)

Gym

Gym: 7,6,5@35kg@arm 7,5,4@30kg@arm 7,7@25kg@arm dumbbell press at 15deg incline
10*5@12,5kg@arm dumbbell bench pec-fly
5*5@17.5kg dips
10*5@3@arm accross body swipes with cable machine
10*3@12 pec fly machine

Also I thought since it is important to make sure I eat enough protien, and I am sans fundita to buy protein shakes by the bucket, I decided that I will try to eat canned sardines in tamato juice as between meal snacks.

They cost 69c a can: 125g total mass; 21g protein; 3fat; >1g carbs. The main drawback is 488mg sodium per can, which is 21% DRI.

Also, eating fish alot has negative breath ascosiations, and its not my fav. flavour in the world, but its still better than lollies, buiscuts or "health" bars, that are all >60% carbs.

Gym

Gym: 7,6,3@35kg@arm 6,5@32.5kg@arm 6*2@25kg@arm dumbbell press
7*5@22.5kg@arm 10deg incline dumbbell chest squeeze
10*5@3@arm cable one armed direction of rotation perpendicular to corronal plane (sweeping accross body)
6,5,4@15kg 5*2@12.5kg dips
7*5@40kg 45 deg decline chest press on smith machine
8*5@10 pec fly machine

Gym

Gym: 10*5@13 seated leg press machine
10*5@10@leg single leg calf press on press machine
10*5@13 hammstring curl machine
10*5@80kg squats on smith machine
5*5@12.5kg@hand@leg one leg romainian deadlift with dumbbells in hands

Gym

Gym: 10*5@13 hamstring curl machine
10*5@80kg smith machine squats
10*5@8@leg one leg calf raise on seated/lying squat machine
10*5@13 seated leg press machine
5*5@12.5kg@arm@leg dumbbells in hands one legged romainian deadlift

My hamstrings hurt for the next few days... should have done more glute and calf stuff to balance it out...

Gym

Gym: 8*5@13 lat pulldown machine
5*6@bd pullups
5*5@35kg@arm bent over bench single arm dumbell row
10*3@6@arm one armed lat pulldown on cable row machine (has an overhead thingy)
10*5@10 seated rows on row machine
10*5@6 two armed tricep curls on cable machine

Im not really sure how to target Lat Dorsi too well, but them and serrutus anterior are the goal for today. By the feel of it, it wasnt that successful, but Ill know for sure tomorrow (as my chest and obliques are sore today from wed and thurs)