Gym

Gym:
20*5@7 seated leg press
10*5@10 hamstring curl
6*5@55kg squats
10*5@bodyweight dangling leg raises

Gym

Gym:
10*5@No.8 benchpress
10*2,6*3@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4,3*2@bodyweight pullup
8*5@No.8 seated row
10*5@No.6 backfly
10*5@bodyweight lean forward at waist
10*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
10*5@10kg@arm standing shoulder raise

1 min between each set

Gym

Gym:

10*5@No.7 benchpress
10,8,8,7,6@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4*3@bodyweight pullup
7*5@No.8 seated row
10*5@No.5 backfly
10*5@bodyweight lean forward at waist
10*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
8*5@10kg@arm standing shoulder raise

1 min rest between each set

Futsal

Played futsal, we lost by one point, but when my flatmate said "Its just annoying that we lost when we should have won", I was a bit annoyed/thought it was stupid.

It was the fourth time in a row that my old flatmate played as a fillin for us. He is much better than the rest of us, so when the new flatmate said he thought we could win, all I could think was, Ben scored 6 of our 8 goals. If we wanted to compare ourselves to another team, we need to be more evenly distributed in our skill level.

8-9

Gym

Gym in craigieburn, after work. Its an ok time to go imo. But the non-freeweights stuff has numbers instead of wieghts, so i have to find a site that relates the numbers to weights, but i cant remember the name of the company.

10,10,9,8,8@No.7 benchpress
10,8,8,7,6@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4,3*2@bodyweight pullup
8*5@No.6 seated row
10*5@No.5 backfly
10*5@bodyweight lean forward at waist
8*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
8*5@10kg@arm standing shoulder raise

Gym

Gym:
12*5@60kg seated leg press
12*5@40kg seated hamstring curl
10*2@40kg10*3@50kg squats

Gym

Gym:
7*4,6@22.5kg@arm 30deg incline dumbbell press
10,10,7,6,7@15kg@arm seated with back shoulder press
10*5@12.5kg@arm 15deg incline dumbbell pec fly
10*5@50kg lat pull down
10*5@bodyweight lean forward at mid thing
10*5@17.5kg@side standing side crunch with dumbbell
6*4,5@65kg 30deg incline guided benchpress
5,4*3,3@bodyweight chin ups
7*5@10kg@arm shoulder raises
6*5@25kg bitchbar curls

1min rest between each set

Gym and squash

Gym(jetts):
10*3,7,6@20kg@arm 30 deg incline dumbbell press
10*2,7,6,7@15kg@arm seated with back shoulder press
10*5@50kg lat pull down
10*5@bodyweight lean forward at mid thing
5,4,3*3@bodyweight pullups
10*5@17.5kg@side standing side crunch holding a dumbell
7,6*4@10kg@arm standing shoulder raises
6*5@25kg standing bitchbar curl

squash:
lost to everyone by alot.

Futsal

Futsal at 10:40pm

Soo late, soo tired, but i got a goal, and we drew overall

Gym

Joined jetts gym, am going to see how this works out (its 35pm)
Gym:
10*3,7,6@20kg@arm 30deg incline dumbell press
10*3,7,6@15kg@arm seated with back shoulder press
5*5@10kg@arm standing shoulder raises
10*5@50kg lat pulldown
3*5@bodyweight pullups
10*5@bodyweight lean forward at mid thing
10*5@17.5kg@side standing side crunch with dumbell
10*3,7*2@70kg machine benchpress
5*5@25kg bitchstick curl
10*5@12.5kg@arm 15deg incline dumbell pecfly

tried for the imperial century (100miles) on pushie

Made it about 95k's. problem was twofold to do with time, I left home at 1045am instead of 8ish like I was planning, still got to Bradford at 230pm, so if i left before 330pm i felt i had enough time to make it home (with fatigue and headwind add 1 hr to time, should have been about 4.5hrs, so finishing at 8) but then my parents were helping my sister and brother in law who where stuck in a ditch with their car, so lunch was delayed and didn't finish till 5pm. No lights on bike so finishing at 10pm was no good. Anyway, generally uphill but with tail wind, my average was 25.8kph.

So I took the train to southern cross and finished from there.

Gym, squash and some pushie

gym:
5*5@65kg inclined benchpress
10,7,6,5,5@20kg@arm 30deg incline dumbbell press
10*5@50kg lat pulldown
10,5*4@5kg@arm seated with back shoulder press
10*5@15kg@side standing side crunch with dumbbell in hand
3*5@bodyweight pullups
10*5@12.5kg@arm lying dumbbell pec-fly

Squash: lost to nearly everone, not so different

Pushie: to train station/work then uni then home. ~20k's

Gym

Tried the new gym near work in Craigieburn. was ok:
10,9,8,7,5@65kg incline benchpress
7,4,5,6,4@20kg@arm 30deg incline dumbell press
7*5@12.5kg@arm 15deg incline pecfly
10*5@15kg@side standing side crunch with dumbell in hand
2*5@bodyweight pullups
10*5@50kg lat pulldowns
7,5,5,6,4@15kg@arm seated shoulder press with back

Squash

Played a few games, lost to ben and julia, won against Baruk. Didnt stay on for long.

futsal

Played futsal, was a close game, lost in the last few minutes, 5-6.

Bike

Rode home from parents, about 90ks, about 4hrs again, v. sore sit bones (aka butt) ave speed again 22kph.

Bike

Rode to my parents place, ~90ks, took about 4 hours, and near the last 30ks lost all my ability to continue until i had some lollies and a beer :). Ave speed _22kph... sad face.

Squash

Squash: sucked, lost to nearly everyone

futsal

Futsal: Ben filled in for Nigel. He did his post game disection which i think i dont like, its very negative towards other peoples skills etc. We lost 7-1. I nearly died of heatsroke.

paintball

did some paintball: running and ducking etc, not exactly that physical. but needed to add something for this weekend/time

Gym and Squash

Gym:
5*5@80kgs benchpress
8*2,4*2@65kg incline benchpress
10*5@52.5kg lat pulldown
10*5@20kg@side standing side crunch with dumbell interlaced with
8*5@30kg@side single arm row
7*5@22.5kg@arm 30deg incline dumpbell press interlaced with
10*5@8kg@arm standing shoulder raise
10@32.5kg,10*4@45kg row on lat pulldown

Squash: I was really bad, lost against everyone.

Gym and Futsal

Gym:
5*5@80kg benchpress
10,8*3,6*2@65kg incline benchpress
10*5@55kg lat pulldown
7*3,6*2@25kg@arm 30deg incline dumbbell press interlaced with
10*5@8kg@arm standing shoulder raise
8*5@20kg@side standing dumbell side crunch interlaced with
8*5@30kg@side one armed row
10*5@12.5kg@arm 30deg incline pec-fly
8*2,7*3@15kg@arm hammercurl
10,8,6*3@15kg@arm shoulder press

1.5min between each set and superset, but my timing was a little on the generous side so more like 1.5-2 min between sets.

Futsal:
We played so-so, but the other team only had 4 players, so we won, 8-2.

Bike ride

Was meant to go at 10, but things being what they are, the water on the roads and a stupid cartoon series i started watching, i didnt head off till about 1230. The ride lasted 85k's and took 5 hours minus stopping time for lunch.

Also, a kid fell off his bike in front of me, he rode to close to an artificial embankment wall and his handle bars got caught and he fell down. I almost rode over him, but luckily i stopped in time. Me and about 3 other people were asking him if he was ok, but i think he was just super embarrased.

with an hour lunch i think i averaged about 20kph, but its hard to say for sure.

Gym

Late gym session (after work):

10*3,8,7,6@65kg incline benchpress
4*5@80kg benchpress
10*5@55kg lat pulldown
8*5@20kg@side standing side crunch with dumbell interlaced with
6*5@30kg@side one arm dumbell row
7*5@25kg@arm 15deg incline dumbell press interlaced with
10*5@8kg@arm standing shoulder raise
10@10kg@direction decline rotating situp with plate

Next time I go, which will be tuesday morning since im working on monday because tuesday is cup day, I plan to include full decline situp sets and some shoulder presses. My shoulders need more work. Also going to swap benchpress and incline, so that i can focus more on getting the form in the 80kg, since I tire out too much for good form in the current order.

Gym and Squash

Gym:
10,10,9,8,6,6@65kg incline benchpress
5*5@80kg benchpress
10*5@55kg lat pulldown
8*5@20kg@side standing side crunch with dumbell interlaced with
6*5@30kg@side one arm dumbell row
6*5@25kg@arm 15deg incline dumbell press interlaced with
10*5@7kg@side standing shoulder raise
10*4@10kg@direction 20deg decline circular situp with plate

1.5min between each set. 2-5min between exersises. took 1:45 to do.

Squash 1.5hours, lots of running, v. tired at the end. mel 0-2, burrak 0-2, ben 2-0 and hian 2-0.

Bike Ride

I rode my brothers road bike from my parents to mine, it was ~85k's and took 3.5hrs, which makes my average speed approximately 24-25kph. Which is pretty good.

The wind was almost non-existant and the roads are mostly flat. However the seat was super uncomfortable so the last 1/3rd took me about 1/2 the time. With more practice i can/should get my average up to near 30 in good conditions.

Gym and Squash

Gym: 10,10,8,7,6,6@65kg incline benchpress
4*5@80kg benchpress
10*5@50kg lat pulldown
5*6@25kg@arm 15deg incline dumbell press interlaced with
10*5@8kg@arm standing shoulder raise
8*2@17.5kg@side standing side crunch with dumbell

Squash: played Jules 0/3, ben 0/2, baruck 2/0 and mike 0/2.

Futsal

We won, yay! do the happy dance, who's your boss! 6-4, and i got a goal, it was the piss weakest goal i ever did see, and may have got past the goalie because he was expecting the siren to go before it got in, but it still counts!

Gym

cbf'd, but figured a bit was better than none.
gym:
10,10,8,6,6,6265kg incline benchpress
7,6,6@25kg@arm 15deg incline dumbellpress interlaced with
10@10kg,10*2@8kg@arm standing shoulder raise
8*3@17.5kg@side standing dumbell side crunch (little sore next day, not heaps, should quickly work up to 15 then increase wieght)

Failed at around the bay...

Tried to do the around the bay. I havent done any real distance riding this summer, and i only own an old rickety mountainbike, so making 90k's, about 1/3 of the full course, is ok, but i really wish i had of kept at it, i did 90k's in 5 hours, so that is an average of 18kph, which is ok given the ammount of headwind we had (30-40kph winds) in our face most of the way down. Sadly if i had've kept going, after Geelong, another 80ish k's, the wind would have been a tail one, so woulda shot home. 160/18=nearly 9 more hours of riding. I stoped at 11:30, 2ish hours for the ferry, woulda got home about 10 or 11pm. Too long. so sad. sorta.

Gym

Gym:
10,8,7,6,6,6@65kg incline benchpress
5*5@80kgs benchpress
7@25kg@arm 15deg incline dumbell press and
10@10kg@arm standing shoulder raise

then cbf'd

Gym and Squash

Not so enthusiastic for gym this week:
10,8,7,6,6,6@65kg incline benchpress
8*3@25kg@arm 15deg incline dumbell press interlaced with
10*3@10kg@arm standing shoulder raises
10*3@50kg lat pulldown
10*3@15kg@arm bicep curl
5min rowing machine

squash, lost all games

futsal

we almost won, 3-2, and one of their goals was a header from our team (sad)

Gym

Gym so so cbf'd:
8,7,6,6,5@65kg incline benchpress

Gym and squash

Gym, starting to get back into it:
5*5@80kg benchpress
7,6,6,5,4@65kg inlcine benchpress
6,*2,5*3@25kg 15 deg incline dumbell press interlaced with
10*5@10kg@arm shoulder raise and
10*5@5kg@arm horizontal shoulder rotate
10*5@15kg@arm 15deg incline pec fly
10*5@50kg lat pulldown
6*5@30kg@side one arm dumbell row interlaced with
6*5@12.5kg@arm bicep curl

Squash: I beat the best guy in our group on the second game. came close on the first also.

Gym

Gym:
7,6,6,5,4@65kg inlcine benchpress
4*5@80kg benchpress
6*5@25kg@arm 15deg incline dumbell press interlaced with
10*5@10kg@arm shoulder raise and
10*5@5kg@arm horizontal shoulder rotate

Gym and squash

Gym: I forgot what i did think it was a full wednesday style thing

Squash: not sure if i won or not

futsal

Lost by too much to mention

Squash + pushbike

Played squash, lost alot, not unusual. Am have a cold, so no gym.

pushbike to uni and home ~10ks

Gym (chest)

9,8*2,7*2@25kg@arm 15deg incline benchpress interlaced
10*5@10kg@arm shoulder raises and
10*5@5kg@arm 90deg upright shoulder rotate
5,4,4,3,3@27.5kg@arm 15deg incline benchpress
10*5@15kg@arm 15deg incline dumbell pecfly
6,4@80kg,6,3@70kg benchpress

1 min between normal sets and 1.5 between supersets.

Am coming down with a cold, so skiped boxing and futsul.

Gym(chest)

9,7,6*3,5,6*2@65kg incline benchpress
8,7,6*3@25kg@arm 15deg incline dumbellpress interlaced with
10*5@10kg@arm shoulder raises and
10*5@5kg@arm 90deg upright shoulder rotate
4,4,3,2@27.5kg@arm 15deg incline dumbellpress
10*5@15kg@arm 15deg incline dumbell pecfly
10*5@10kg@direction 30deg decline plate rotate situp

Gym (arms and such)

Gym:
8,7,6,5*2@65kg incline benchpress
12,10*2,8*2@65pounds one arm dumbell row interlaced with
7*5@25kg lying tricep barbell raises and
10*5 seated dips
12,10*2,8,7@17.5kg@arm seated with back shoulder press
15*5@15kg seated barbell bicep curl
10*4,5@52kg lat pulldown
10min arm cycle machine at 20
10*5@5kg@arm outer outer shoulder rotate interlaced with
10*5@5kg@arm upwards shoulder rotate

single sets 1 min rest between, super sets 1.5min between (rotators 1 min between)

Did this one at the craigieburn gym. Its not a good gym (ranks lowest of the three gyms i've been to). There are two hole-sized plates that dont fit interchangeably on the bars, 2 types of measurement used for the dumbells, the equipment is all over the place... weights not put away etc. nothing is in order, took me 5 min to find a second 5kg plate that would fit the bar i wanted. equipment was infront of mirros/ facing all over the place, not enough space to do much standing free weights work... and the changerooms (which are a completely seperate room from the toilets) smelled of piss (that could be the result of it being a "family" pool aswell).

Futsul

Doing better, we lost, but only 5-8, and i made a (bad) shot at goal this week (i havent been in the right places to do this before). and my passes were like 80% not useful for the oposition, which is also an improvement. But everyone keeps telling me to run more, i feel like im (besides one other guy who doesnt run as much but more than the rest) the only guy running around out there anyway. the others seem to hang back. I cant tell if people are constantly calling my name because im being useful or because im constantly out of position, but they said my positioning was pretty good after the match (could it be because i listen to everyone shouting at me?). Soon i will be able to hold my own however. (also i got a bruise on my hip from a stocky old woggy guy shoving me when i was making a pass, but i got the pass off anyway :))

Gym(chest) +riding

Lazy day, skipped boxing.

Riding: to Uni and back, ~10k's

Gym:
8,7,6,5*2@65kg,5*3@62.5kg incline benchpress
4*4@80kg,3*6@75kg benchpress
10*5@10kg@arm 60deg incline hammer curl
8,6*4@25kg@arm 15 deg incline dumbell press interlaced with
10*5@10kg@arm shoulder raises
5@25kg,4*3@27.5kg@arm 15 deg incline dumbell press
10*5@15kg@arm 15deg incline dumbell pecfly
10*5@10kg@direction 30deg decline circular situp with plate.

1 min between sets, 1.5min between supersets.

Not sore next day: need to maybe do more benchpress at lower weight.

Gym(Chest) and ride

Ride: to vic market, uni and back ~15k's

Gym:
7,6,5*2@65kg,6,5*2@62.5kg,5*2,4@60kg incline benchpress
4*3@80kg, 5*3@75kg benchpress
10,8*4@10kg@arm shoulder raise interlaced with
6,5*4@25kg@arm 15deg incline dumbell press
7,6*4@22.5kg@arm 15deg incline dumbell press
10*5@20kg standing barbell curl
10*4@10kg@direction 30deg decline circular situp with plate

1 min between sets, 1.5 between super sets. Somewhat sore chest the next day.

Gym(arms/shoulders/back), squash and riding

Riding: to uni and back ~10k's

Squash: Lost to everyone, pretty aidsy. Too sore/tired from futsul

Gym:
7,6,5*2,4@65kg inclined benchpress
4*2,3,2@80kg benchpress
10,8,7*2,6@17.5kg@arm seated w/back shoulderpress
5,5,6,6,6@20kg@arm 60deg incline shoulderpress interspaced with
7*5@10kg@arm standing shoulder raises
10*5@50kg lat pulldown
10*3@20kg@arm cable machine bicep curl
10,8*4@30kg@side one arm dumbell row intersperced with
7,8,10*3@22.5kg lying tricep barbell raises and
7*2,10*3 bench dips
10*5@20kg standing barbell shoulderpress
10min arm cycle.

every normal set was seperated by 1 min, every "super"-set by 1.5 min.

Futsul

Didnt loose by as much this week. 0-4. Although they were second from the bottom. I managed to body-slam some people this week. Made my legs sore the next day, but worth it.

Gym(chest+ mid) and riding

Riding: to/from uni, ~10ks

Gym:
7,6,5*2@65kg,6,5*3@62.5kg,6,5*2,4@60kgs incline benchpress
10*5@22.5kg@arm 15deg incline dumbell press intersperced with
10*5@8kg@arm shoulder raises
5*5@25kg@arm 15deg incline dumbell press
8*5 hanging leg raises
5*3@side hanging leg raises to the side
8*5@15kg@arm 15deg inline dumbell pec-fly
10*5@+10kg (both directions) 30deg decline rotating situps (realy good for obliques if soreness next day is any indication)

1 min between sets and 1.5 minutes between "super"-sets

Gym(Legs) and riding.

Riding: to uni and a friends ~15k's

Gym:
20@50kg,18@55kg,16@60kg,14@65kg,12@70kg,10@75kg,8@80kg,6@85kg,4@90kg,4@95kg squats
20*5@60kg+bw calf raises
20@bw,18@+4kg,16@+6kg,14@+8kg,12@+10kg incline forward bend at mid
12*3@50kg@leg lateral leg press
10*3@30kg@leg "3d cage" barbell lunges with back foot on bench

Gym(chest) + riding

Riding: to uni and back ~10ks

Gym:
6,5*2@65kg,6,5*2,6@62.5kg,5*2,4@60kg incline benchpress
4*3@80kg,5*3@75kg,5*2@70kg,7*2@65kg benchpress
5*10@22.5kg@arm 15 degree incline dumbell press interlaced with
5*10@8kg@arm shoulder raise
5*4@25kg@arm 15 degree dumbell press
10*5@12.5kg@arm 15degree incline pec-fly
6*5@15kg@arm 15degree incline pec-fly

Gym(shoulders/arms), squash and a bit of riding

Riding: uni and back ~10ks

Squash: Was aidsey, lost alot

Gym: Written 5 days later:
shoulder stuff/ arm stuff, dont remember properly and cbf trying to work it out.

Footsul

Footsul: Very bad, 0-13, not our way, although i think i am starting to get a bit more of a hang of it, and the bad score was not any more my fault than anyone else imo.

Gym (Legs) , boxing, bit of riding

Gym:
20@55kg,18@60kg,16@65kg,14@70kg,12@75kg,10@77.5kg,8@80kg,6@82.5kg,4@85kg,2@87.5kg squats
20*5@60kg standing calf raises
20@bdw,10*2@4kg,16@6kg,14@8kg,12@10kg incline forward bend at mid
12*3@50kg@leg lateral leg press
10@20kg,10*2@25kg@leg cage barbell lung with back leg on step

Boxing: I was le tired from the exersise that occured at the gym 2 hours before.

Riding: 13.5ks

Gym (Chest), park sports and Riding

Gym:
9,6*2,5,6,5*2@60kg incline benchpress
4*7@75kg benchpress
10*3,9@22.5kg,6*4@25kg@arm 15degree incline dumbell press
10*5@12.5kg@arm 15deg incline dumbell pec-fly

sports in the park with flatmates for maybe 45min, a bit of footy, bit of 2 on 2 and 1 on 1 soccer practice, nothing amazing.

Ride (throughout the day/ going here/ going there) 21ks

Gym(Shoulders/arms) and Squash

6*3@70kg benchpress
16*5@22.5kg@arm one arm dumbell row intersperced with
20*5 seated dips and
10*5@7kg@arm shoulder raises
3@17.5kg,8*5@15kg@arm seated shoulder dumbell press intersperced with
10*5@17.5kg lying tric barbell vert lift
20*3@40kg@arm cable machine shoulder roll intersperced with
10*3@20kg@arm cable machine bicep curl
6*6@30kg seated w/back barbell behind head shoulder press
5*10@37.5kg lat pulldown

10 minutes of arm-cycling machine on 20.

Squash, I was terribad, really terribad. Lost everything very badly. Think it was because I was too tired.

footsul

Lost! 2v10, although they are the top of the ladder, and we joined halfway through the season, so they have had much more time to get into it. Others said I need to practice trapping more, almost exactly what the people at hockey said last time too. I suppose the first step to successful playing is:

1. get to the ball
2. catch/trap ball
3. successfully pass/shoot

So really, im at step 2 of 3. Got lotsa sweaty, so prob counts as good exersize.

Gym(Chest and Midrift) and Boxing

6*6@70kg benchpress
6*6@60kg incline benchpress
6*6@22.5kg@arm 15deg incline dumbell benchpress
10*4@12.kg@arm 15 deg inline dumbell pec-fly
20@bodyweight,15@+5kg,10@+10kg incline forward bend at mid
15@bw,12@+5kg,8@+10kg @side incline side crunch
10*3@side oblique crunch (leg crossed over situp)

Boxing was so-so, partnered with a noob, and was difficult to get going properly. I think i would like to do a little sort of friendly sparing, but not sure how you go about doing that, and not sure was other people would see as "friendly" sparing.

Cycle (very short)

So short... So sad. About 12ks

Gym (Chest)

5*10@70kg benchpress
5*5@55kg incline benchpress
20@15kg,18@17.5kg,12*2@20kg,7,6,7@22.5kg,5*4@25kg@arm 15degree incline dumbell press
20@5kg,18@7.5kg,12*2@10kg,8*3@12.5kg@arm 30degree incline dumbell pec fly

Gym(shoulders) and squash

Gym:
20@30kg,18@35kg,16@40kg shoulder press machine
12*2@10kg,12*2@12.5kg,12*2@15kg,8*3@17.5kg,4*5@20kg@arm 60 degree incline shoulder press
10*4@30kg tric pulldown
20*3@40kg@arm one armed cable machine shoulder shrug interlaced with
5*3 pullups
12*3@20kg@arm one arm dumbell row interlaced with
20*3 seated dips
20*2@11kg,15*2@18kg rear delt fly

Squash was ok, I won half the games, didn't play ben or mike tho.

Futsul

I played futsul with my new flatmates team. Game was at 10:40pm and we lost, 3:8. But i think i did ok for someone who is very unco, and has no soccar experiance. Also i think i got a foul against me for hip and shouldering someone at one point, but i never clarified with anyone if that was the case.

Gym (legs)

20@50kg,18@55kg,16@60kg,14@65kg,12@70kg,10@75kg,8@80kg,6@82.5kg,4@85kg,2@87.75kg squats
12*5@60kg standing calf raises
20*2,15*2@5kg,10*2@10kg incline forward bend at mid (works hamstrings)

gym(chest)

Gym:
20@15kg,12*2@17.5kg,10*2@20kg,10*2@22.5kg,5*4@25kg@arm single arm dumbbell press with legs in the air
4*5@70kg,6*2@60kg benchpress
12*4@22.5kg,6*4@25kg@arm incline dumbbell press
10*2@7.5kg,10*2@10kg,5*4@12.5kg@arm inclined pec fly

Cbf swimming, its wet and cold, will take it up again when the weather warms up.

Gym(shoulders and back)

Gym:
16*4@20kg@arm one arm dumbell row intersperced with
16,20*3 seated dips
8*3,5@50kg machine shoulderpress
10*4@30kg tric pulldown
7*4@20kg@arm seated dumbell shoulderpress
6@10kg,10*3@7kg@arm overhead tric curl
20*4@40kg@arm cable machine shoulder shrug (i think like lifting a shopping bag) interlaced with
7*4 chinups
12*4@10kg@arm med-delt raises interlaced with
12*4@20kg@arm shoulder shrugs and
12*4@25kg bar upright row

forgot the rotator cuffs things

Squash: good, ran lots, won a game, almost won some others, hurt the muscle/ligiments on my left hip when the game was 8/5 my way on last game and ended up loosing 10/12. Shame, i almost had him...

Gym (chest and midrift), Swim and Boxing

Decided to change mondays since doing arms was causing pain in my forarms, making it hard to sleep

Gym:
5*2,4,5*4@70kg benchpress
16*2,12*2@6kg,8*2@12kg @side incline side crunch
10*7@20kg @arm inclined dumbell-press
16,12*2,8*3,6 decline situp
30*3 side-to-side touch heels thingy
20,16*3 medicine ball from side to side while holding feet in the air
14*2,12,8@17.5kg@arm cable machine bicep-curl (no forarm pain using cable machine yay(although it actually didnt feel like 17.5kg)) interlaced with
10*4 hanging leg raises.

Swim: Got bored, so quit early
6*25m

Boxing, later tonight.

Gym(legs)

20@50kg,18@55kg,16@60kg,14@65kg,12@70kg,10@72.5kg,8@75kg,6@77.5kg,4@80kg,82.5kg squats
14*6@50kg seated calf-raises (think standing ones are better because of added body weight)
20@bodyweight,15*2@5kg,10*2@10kg,8*2@16kg incline forward bend at mid (works hamstrings)
12*3@50kg@leg lateral leg press

legs were fair sore after this one, squats are the main bit, but the lateral leg press helps at the end to get the last little bit of work out (since it seems like its the last little bit were the results hide anyway)

Gym (chest)

20@15kg,17.5kg,12*3@20kg,6*3@22.5kg@arm dumbell press with legs in air
16@50kg,11@55kg,4*3,3,4*3@70kg benchpress
2*4@50kg pec fly

Was a short and mostly unenthusiastic day today. don't know why.

Gym(shoulders) and squash

12*3@15kg@arm seated dumbell shoulderpress
12@25kg,30kg,35kg,8@40kg,45kg,6@50kg,4*3@55kg machine shoulderpress
20*5@10kg@arm cable machine arm outside rotation interlaced with
12*5@20kg barbell-universal-joint-to-floor bent-over row
12*5@10kg@arm seated bent-over rear delt raise
12*5@22.5kg@arm shoulder shrugs
12*5@25kg bar upright row
12*5@15kg@arm one arm dumbell row intersperced with
12*5 seated dips

Squash went ok-ish, didnt really have that much fun due to some people being complainy.

Gym(arms) + Swim

Gym:
12*3@60kg benchpress
20@5kg,7kg,15*2@10kg@arm seated withoutback dumbell curl
12,15,12,14,12@15kg underhand grip bar wrist curl interlaced with
5,7,6,5,7@15kg overhand grip bar wrist curl and
10*3@7.5kg,2*8@10kg@arm overhead dumbbell tricep curl
5*5@15kg 45 deg inclined seat hammercurl
12@30kg,12*2@25kg tric pulldown
6*5 hanginng leg raises interlaced with
20@12.5kg,15kg,17.5kg,20kg,22.5kg two armed bicep curl on cable machine

Swim:
20*25m in about 12 min.

gym(legs) and swim

20@50kg,18@55kg,16@60kg,14@65kg,12@70kg,10@75kg,8@80kg,6@85kg squats
20@25kg,30kg,18@35kg,16@40kg,14@45kg,12@50kg,10@55kg seated calf raise
20@25kg,18@30kg,16@35kg,14@40kg,12@45kg,10@50kg hamstring curl
12*3@45kg@leg lateral leg press

Swim
20*25m

I overdid it with the 85kg squats tho, and my back has been sore all day since.

Gym(chest),Swim and Rock-climbing

Gym:
20@50kg,14@55kg,10@60kg,6*2@65kg,6@70kg benchpress (although no "half" presses, all lowered all the way to my chest)
16@15kg,12@17.5kg,7@20kg,6*3@22.5kg@arm one arm at a time dumbell bench press with legs in air
10*2@15kg,10@17.5kg,8@20kg@arm decline dumbell benchpress
7*4,6@20kg@arm 30 degree incline dumbell benchpress
5*5@15kg plate pressed between hands holding above chest for count of 5, lowering and raising
14,14,8 decline situps

20*25m swim - stoped lots between laps today, out of energy and puff

Rock-climbing later tonight with my cuz. should be good.

Also my forearms still a little sore from hurting them with the bicep curls on monday, and rehurting them with squash on wednesday.

Gym(shoulders+back) and Squash

Gym:
20@15kg,14*2*17.5kg,8@20kg seated shoulderpress
20*3@37.5kg lat pulldown
6,5,4 pullups
20*3@5kg@arm cable machine shoulder rotate
12*2@5kg,12*4@7.5kg@arm leaning forward shoulder-raises intersperced with
12*5@25kg@arm shoulderrolls and
12@15kg,12*3@20kg barbell overhand lift to chin
12*2@40kg,10@45kg,8*2@55kg machine shoulder press

Squash was not good, I was slow and tired. Also two people didnt turn up so we only had 4 accross 2 crts. it means you dont have a break and if one person is tired there is an unused court.

Gym(arms), swim and boxing

Gym
14*3@30kg preacher bicep curl
20@10kg,18@15kg,16@20kg,14@25kg,10@30kg machine preacher bicep curl
20@6kg,18@7.5kg,10@10kg@arm seated bicep curl
20@25kg,12,10,8@30kg tric pulldown
14*4@20kg universal joint connecting bar to ground and twisting exersice interlaced with
20@7.5kg,18@10kg,16@12.5kg,14@15kg,12@17.5kg,10@20kg,8@22.5kg,6@25kg,4@27.5kg,2@30kg cable machine two handed bicep curl

20*25m swim

Boxing later tonight, i havent gone there yet.

Gym(Legs) and Swim

20@50kg,18@55kg,16@60kg,14@65kg,10@70kg,8@75kg,6@80kg,4@85kg squats
20,18@50kg,16,14@55kg,12,10@60kg,8,6@65kg,4*2@70kg calf press
20@25kg,18,16@30kg,14,12@35kg,10@40kg hamstring curl
12*3@50kg@leg lateral leg press

20*25m swim

Gym (chest) and Swim

Gym:

20@20kg,14@60kg,12@65kg,10@70kg,8@75kg,6@77.5kg,7,8@60kg,10@40kg,14@20kg benchpress
4,4,4@20kg body-twist thing with bar attached to floor by universal joint
12*3@32kg pec-fly
20@10kg,18@12.5kg,16@15kg,14@17.5kg,10@20kg,7@22.5kg,6@25kg,4@27.5kg @arm one-arm-at-a-time dumbell benchpress with legs in the air
5*3@15kg holding plate above chest between pressed hands for 3 seconds then lowering and raising and holding again
12*3@40kg incline benchpress

Swim (this is the first lap swimming i've done in about 1.5 yrs)

20*25m pool (just to warm down after weights)

Gym(shoulders + back) and Squash

20@37.5kg,18@45kg,16@52.5kg,14@60kg,6*2@67.5kg lat pulldown.
12*2@17.5kg,10@17.5,12@12.5kg,12@10kg @arm seated with back shoulder press
12*3@7.5kg @arm seated, leaning forward shoulder raises
6*2,4,3 chinups interlaced
12*3@7.5kg @arm crossover cable shoulder raise
12*3@40kg lying lat pullup
12*3@18kg rear delt fly
12*3@25 shoulder press on machine
12*3@6kg standing lateral arm raise interlaced with
12*3@6kg leaning forward arm raise

Squash was good. Scores were mostly close.

Gym(arms)

20@25kg,10*2@30kg,4@35kg tric pulldown
14*3@30kg preacher curl
20@25kg,14*2@30kg preacher tric curl
14,10,8@15kg hammer curl
4,8,8,8@12.5kg,22.5kg wrist flex, extension
10@7.kg,10*2@10kg overhead tricep curl
6@12.5kg,6@10kg,6@10kg bicep curl
5@20kg,5@15kg machine preacher curl

my left bicep is still weak, think its from hurting it about 3 weeks ago

Ride and Gym(legs)

Ride for about 2ish hours, 30k's so about 15k/h average (not so good) although stoped for lunch for about halfa so coulda been up near 20k/h (which i think isnt too bad, but still meh).

Gym:
20@40kg,18@45kg,16@50kg,14@55kg,12@60kg,10@65kg,8@70kg,6@75kg,4@80kg,4@85kg squats
20@40kg,18@45kg,16@50kg,14@55kg,12@60kg,10@65kg calf raises
20@30kg,14@35kg,10@40kg,6@45kg,4@50kg lying hamstring curls

gym - chest day

20@40kg,18@45kg,16@50kg,14@55kg,11@60kg,10@65kg,8@70kg,5@75kg,2@80kg benchpress
20@20kg,18@25kg,16@30kg,14@35kg,10@40kg,9@45kg,8@50kg,6@55kg each arm single arm cable lat? pulldown on a upright cable rowing machine
15@10kg,15@12.5kg,15@15kg,15@17.5kg,10@20kg each arm dumbell press while legs held up, bent at knee to 90 degrees
5*3@15kg pressing hands together above chest to hold plate for 3 seconds, then lowering to chest, raising again.
5*3@60kg seated cable row
5*3@50kg upright chest press

gym and squash

20@7.5kg,16@10kg,14@12.5kg,12@15kg,6*3@17.5kg,4*2@20kg,2*2@22.5kg each arm seated with back shouldwrpress
12*2@7.5kg,10@10kg,8*2@12.5 each arm leaning forward dumbell lifts
12@5kg,10@7.5kg,8@10kg,6*3@12.5kg each arm dumbell shoulder lifts
30@30kg,16@37.5kg,14@45kg,10@52.5kgs,6@60kg,4@67.5kg,2@75kgs lat pulldown
20@30kg,18@35kg,16@40kg,14@45kg,10@50kg,6@55kg lying lat pullup
12@5kg,8@10kg each arm cable crossover shoulder raise

back is a little sore from workout the next day, but shoulders are not, need to do more shoulder exersises, or more reps...

And i won in squash too. go me.

Gym and Boxing

Gym:
20@7kg,10@10kg,8*2@12.5,4@15kg,6@12.5kg,8@10kg,10@7.5kg bicep curl (each arm, left arm still playing up from hurting it two weeks ago, which is why so light weight) + again some later but not many
20@25kg,15@30kg,10@35kg,4@40kgs tricep pulldown
20@7.5kg,18@12.5kg,16@17.5kg,14@22.5kg,8@27.5kg,2@32.5kgs wrist curls

Boxing was ok.

Gym

20*50kg,18*55kg,16*60kg,14*65kg,10*70kg,8*75g,4*80kgs Squats
20*30kg,20*40kg,14*45kg,10*50kg,8*55kg,4*60kg lying "thigh curl" (dont know proper name)
20*20kg,16*30kg,16*35kg,16*40kg,16*45kg,16*50kg,10*60kg,8*65kg "calf raises"

leg day obviously

gym

20@15kg,15@17.5@,12@20kg,10*2@22.5kg,8@25kg,5@27.5kg,2@30kg @arm single sided dumbbell benchpress with legs held up in the air.
15@15kg,10@17.5kg,8*2@20kg,6*2@22.5kg @arm 45 degree inclined dumbbell press
16@40kg,12@45kg,10@50kg,8@52.5kg,6@57.5kg decline benchpress
20@20kg,20@30kg,15@35kg,12@40kg,8@45kg,6@50kg @arm single arm lat pulldown style move on seated cable rowing machine
10@60kg,7@65kg,5@70kg benchpress

Tried doing high volume increasing weights and split weights, this being mostly chest, since I spoke to a pt on Monday who suggested it might give more bulk.

Squash

Only three people for squash tonight, im not as tired so i may have a better chance at doing well, but the other two im playing against are better than me by alot, so maybe not... No gym for the last week, combination of lazy, tired, late nights, and sore bicep still. this friday i will get back on it... Although a PT i spoke to on monday said i should be doing higher reps if i want more size, and be doing split weights(focus one area instead of doing all over, and change which area i focus each time i go) although, the higher reps thing seems opisite to what i have head before...

Boxing

Boxing was fairly intense, short fit guy for partner who kept telling me to go faster, try harder, etc. Apparently I hate being seen as weak, because i did try to do better, got extra tired tho. He said i had good stamina at the end, and that i seemed really focused. But that was because everytime i stoped focusing i would forget what combination i was supposed to do and i was worried about a) looking like a fool in my turn, and b) not holding the focus pad in the right spot in his turn and getting hit in the face. :p

Gym and Squash

Gym:

7*5@75kgs benchpress
10*5@67.5kgs squats
10*5@52.5kgs lat pulldown
9*5@17.5kgs@arm seated with back shoulderpress
4@12.5kgs@arm 3@10kgs@arm bicep curl (realised i had hurt my left bicep earlier and gave up on biceps for the day)
20,16,12,12@25kgs tric pulldown

Squash, so tired, clown will eat me... Lost everything, fell asleep between games on bench...

Gym and boxing

Gym:

7*5@75kgs benchpress
10*5@67.5kgs squats
9*5@17.5kgs seated with back shoulderpress
10*5@45kgs lat pulldown
7*5@12.5kgs@arm incline bicep curl
10*5@15kgs@arm seated hammercurl
20,18,12,10@25kgs tric pulldown

Boxing was fine, was focus padding with a short stocky guy with an impressive left hook, although he ran out of puff easily on the 50 of x things. his aim, not so good, bruised my wrist from missing focus pads.

gym and boxing

Went to boxing at lunch.

Gym:
10*5@15kg@arm seated hammer curls
7*5@75kg benchpress
8*5@17.5kg@arm seated w back shoulder press
7*5@12.5kg@arm inclined bicep curls
10*5@45kg lat pulldown

It occurs to me I'm not doing enough chest stuff atm. Also I feel a cold coming on so I didn't feel like staying late and doing everything.

Gym and Squash

Was late so gym broken into two halves. One hour before squash, one after.

10*5@45kg lat pulldown
20,16,12,12@25kg tric pulldown
6*5@75kg benchpress
10*5 dips
4,3,5,4,4 pullups

Squash: lost lots.

8*5@17.5kg@arm seated with back shoulder pres
7*5@12.5kg@arm inclined bicep curl
8*5@15kgs@arm seated hammer curl
10*5@67.5kg squats.

Gym and Boxing

Gym:
6*5@75kg benchpress
10*5@65kg squats
10*5@45kg lat pulldown
20,16,12,12@25kg tric pulldown
9*5@15kg@arm seated hammer curl
7*5@17.5kg@arm shoulder press
6*5@12.5kg@arm incline bicep curl
10*5 dips
5,4*4 pullups

Boxing. partnered with the same random as two weeks ago, shame my shoulders were sore from gym (although i get worn out before this guy anyway without going to the gym, so maybe better that at least i have an excuse)

Gym

6*5@75kg benchpress
10*5@65kg squats
20,15,10,8@25kg tric pulldown
10*5@45kg lat pulldown
8*5,@15kg@arm seated hammer curl
6*5@17.5kg@arm seated with back shoulder press
6*5,@12.5kg@arm incline bicep curl
10*5 dips
5,4*4 pullups

gym and squash

6*5@75kg benchpress
10*5@65kg squats
10@37.5kg 10*4@45kg lat pulldown
20,15,10,10@25kg tric pulldown
8*5@15kg@arm seated hammercurl
10*5@15kg@arm seated with back shoulder press
10*%@10kg@arm incline bicep curl
6,5,4,3,3 pullup

Didn't win at squash, but played ok for being so tired.

Gym

Gym:
10*5@15kg@arm seated hammer curl
10*5@15kg@arm seated with back shoulder press
10*5@10kg@arm 60Deg incline dumbell bicep curl
10,10,9@70kgs,5,6@75kgs benchpress

I was lazy-ish today, but then i decided that doing many reps at 70 wasnt really getting me anywhere, so i decided to bump it up to 75. Yay, only 3kgs off 100% bodyweight. May make it yet.

No boxing because of public holiday (stupid public holidays)

gym

Was running behind so only did 1 hr, but it was a good hour.
10,10,9,9,9@70kg benchpress
10*5@65kg squats
10,6*4@15kg@arm seated hammer curl
10*5@15kg@arm seated w back shoulderpress
10*5@10kg@arm inclined seated dumbbell curl

Well ... it seemed more at the time.

Gym and Squash

Gym:
10,9*4@70kgs benchpress
10*5@60kgs squats
10,9,8,7,8@15kgs@arm seated hammercurls
10,9,6,7,6@15kgs@arm seated shoulderpress
10*5@22.5kgs standing barcurl
20,18,13,11@25kgs tric pulldown
10@20kgs,10*4@40kgs lying barbell lat pullup
7,6*4@10kgs weighted dips
4,4,2 pullups

Squash nearly non-stop for 1.5hrs. No good tho, too tired to play well.

Boxing

Went to boxing, not too bad, i think my reflexes for different punch combinations are getting better. No sparing, just circuit training. Thinking about taking this up on fridays also. Its at 7am tho...

No gym, overslept and have that stupid project thing going at the moment

gym

Gym:
9*5@70kg benchpress
10*5@60kgs squats
20,16,12,10@25kgs tricep pulldown
9,8,6,5,6@15kg@arm seated shoulderpress
8,7,6,6,6@15kgs@arm seated hammercurl
10*5@22.5kgs standing barcurl
4*5 pullups

ran out of time for dips and inclined benchpress. Wondering if i should include something for medial delts... they seem a bit unworked.

Gym and Squash

Went to gym followed immeadiately by squash: 4 hours of activity in total.

Gym:
9,9,8,8,8@70kg benchpress
10*5@60kgs squats
20,15,12,10@25kgs tricep pulldown
8,7,6,6,6@15kgs@arm seated hammercurl
9,8,6,7,6@15kgs@arm seated shoulderpress
10*5@22.5kgs standing barbel curl
8,7,6,6,6@55kgs incline benchpress
6,5,4,3,3 pullups
10,8,7,7,7 dips

No extra weight on the dips today, but i did manage to do 6 pullups in a row, nice ones to boot. was extremely tired when i started tho.

Squash: Lost every game, badly. Was very tired, barely managed to run for the ball. Even lost to the guy who has only played about 5 times. bad bad bad.

Boxing

Got up too late to go to the gym... sad panda

Went to boxing, took an hour, arms were really sore, and I was tired from staying out all night drinking on saturday. Did fairly intense ab work at the end... think i should try and do more ab stuff in the morning anyway.

Gym

9,8*5@70kgs Benchpress
10*5@60kgs squats
18,14,12,10@25kgs tric pulldown
6,5,4,4,4@17.5kgs@arm seated hammercurl
9,8,7,6,8@15kgs@arm seated-with-back shoulder press
10*5@20kgs standing barbell curl
10,9,8,6,5@55kgs incline benchpress
6,5,5,4,4@10kgs added wieght dips
5,4,4,3,3 pullups

gym and squash

Gym:
8*5@70kg benchpress
8*5@60kg squats
16,14,11,8@25kg tric pulldown
7,6,5,5,4@17.5kg@arm seated hammer curl
9,6,7,6,5@15kgs@arm seated shoulder press
10*5@20kgs bar curl standing
10,9,8,5,8@50kgs inclined benchpress
5,4,4,3,3 pullups
7,5*4@10kgs added weight dips

Haven't done squash yet, will do that later.

Gym

8,7*3,6@70kgs benchpress
15,10,9,8@25kgs tric pulldown
6,5,5,4,5@17.5kgs@arm hammer curl
8,7,7,6,6@15kg@arm shoulder press
8,8@30kgs,4@35kg,6,6@32.5kgs curly bar curl
10*4,6@50kgs incline benchpress
6,5*4@10 added kgs dips
8*5@60kgs squats
4,4,3,3,3 pullups

Need some more "helper" exersises for lats to improve # of pullups, since i seem to be getting no improvement in that area.

Gym

Had double shot latte before gym, didnt seem to wake me up that much...

7,7,6,6,6@70kgs benchpress with limit of 2 min break bt sets
10*4@25kg tric pulldown (dont know why i cant do 20 in a single set like i was before)
7,7,6,4,5@17.5kg@arm hammer curl
7,7,6,6,6@15kgs@arm seated shoulder press
6,4*4@30kgs bar curl
7,6,6,5,4@10kg added wieght dips
5,6,7,8,9@55kgs squats (Obviously i should do more weight, but the ligaments and tendons around my hips get sore, thinking i should do squats in the mornings without weights to stretch and strengthen the joints)
4@60kgs,5*4@50kgs incline benchpress (I feel like i run out of air with incline benchpresses, more then get tired)
4,3*4 pullups

Squash

Played for about 2 hours. Went ok against one person, the other won all but the last game, when he was tired, hungry and using his left hand, and then only just won by 2 points.

Gym

Went with my brother, so had a spot, also he wanted to rush off to his new squeezes house, so we didnt rest much between sets.

8,7,6,6,6@70kg benchpress
6*5@60kgs incline benchpress
4*5@10kg added dip
3,4,2,3,2 pullups (he wasnt a good spot for this, also he was terrible at them)
5*5@55kgs squats
10@25kgs,10,5@20kgs tric pulldown
5,5,4@17kg,4,3@15kg2arm hammer curl
6*5@32kgs bar curl
5,4,4,4,3@15kgs shoulder press

He kept hassling me to go faster, and i had some wine and no food before this session, in the end i was tired, but not the "on the edge" shivery tired i had from friday. I think i needed a little more rest between sets and a bit of food beforehand. otherwise it was good, and i think with a proper beforehand and a bit more patience from my brother it would have been good, esp. since a spot means you feel more confident pushing your limits.

in an aside, he did almost 1/2 the weights i did but between 1.5-3 times as many reps for most things (except pullups).

Gym

Went to gym. Right beforehand I had two coffee's with lunch/just prior to lunch. I was so buzzed with caffiene that I did a good workout. Think it may be the key.

7,6,5,5,5@70kg benchpress, made sure limited rest to less than two minutes between sets
5*5@60kg incline benchpress
20,10,10@25kgs tricep pulldown
5*5@55kgs squats (I could probably do heavier but my hip joints get sore)
5,4,4,3,3@17kgs@arm seated hammer curl
6,5,5,5,5@15kg@arm seated shoulder press
6,4,4,4,4@10kg added weight dips
5,4,3,3,3 pullups
8,7,6,6,6@30kg bar curl

Felt very worked out by the end of it, all shivery and such.

Squash

Played 7 games of squash over roughly an hour. I think I'm improving because I won against the best player in our group. First time event. Was cool. 12 - 10.

Gym and Bikeride

Rode to work: 20ks

Gym:
20,10,10 @25kg lat pulldown
6*5@70kg benchpress
9,8,8,4,7@15kg@arm seated hammercurl

Got tired, quit after doing very little.

Gym

6,6,5,6,6@70kg benchpress
4,5,5,4,5@60kg inclined benchpress
8,8,7,7,6@15kg@arm hammercurl
7,6,6,5,5@15kg@arm seated shoulder press
5*5@50kg squats
4 pullups

Got tired by pullups, meant to do 4 more sets, dips then some lat pulldowns, but was like cbf, also i didnt have any caffiene before the gym and i was just about falling asleep the whole time.

Squash

Played squash with a few people. Not as poorly as last week. Still only won against Melsie. Almost beat Hian. No chance against Ben... Maybe next week I'll get Hian, i have won against him before, but its not a common thing.

Boxing training

Going to boxing training class tonight with my bro, one hour of moderatly intense cardio stuff (i think its mostly cardio because i always sweat like crazy but my muscles dont feel too sore afterwards)

Ride and gym

Ride to work: 20ks

Go to Gym:

5*5@70kgs benchpress
4,3,4,4,3 pullups
5*5@50kgs squats
6*5@15kg@arm hammercurls
6*5@10kgs added dips

Squash

Got to play squash again for the first time in AGES!

Stupid work had me always down for working on wednesday nights, but i changed that so now i can play squash again!

I lost against all but my friend who just came back from a seven month trip to america. She hasnt played in 8 months, whereas i just hadnt in 3.

Gym

agian dont remeber how much i did

Gym

Forget how much i did, but remember that i was still able to lift 70kg on benchpress

Gym

Forget how much i did

ride and gym

Rode 2 work, 20ks.

Gym:
7*5@70kg benchpress
6*5@50kg squats
6,6,6,6,5@60kg inclined benchpress
20*2@25kg tricep pushdown
8*5@10added kgs dips
5,4,4,3,3 pullups
8,8,8,5,4@15@arm hammer curl

Missed lunges, dumbbell press, shoulder press. Got closer 2 fitting it all in to 1.5 hrs tho.

Gym and Ride

Rode to work: 20k's

Gym:
6,6,6,6,5@70kg's benchpress
6*5@60kg's incline benchpress
8,8,10,10,10@22.5kg's@arm dumbbell benchpress
7,7,7,6,5@15kg's@arm hammer curl
4,3,4,3,3 pull ups
6*5@10 added kg's dips

missed out on (triceps pushdown, squats, lunges, shoulder press) due to lack of time and that i was tired from little sleep.

missed again

21st: gym. Forget details.

23st: gym. forget details

25th: gym

5*5@70kgs benchpress
6*5@60kgs inclined benchpress
20,12,10@25kgs tricep pushdown
8,9,9,8,8@22.5kgs@arm dumbbell benchpress
5*5@50kgs squats
5*5@5additional kgs dips
4,3,3,3,3 pullups
6,6@15kgs@arm hammercurl

Took me 1 1/2 hrs. Want to add dumbbell shoulder press, more hammer and bicep curls and lunges. Brig need more time.

26th: rode 2 work. 20ks.

Missed a few days

11/3/11: bike to work, left bike there, so 10ks
Gym. dont remember what

12/3/11: bike home from work, 10ks

14/3/11: bike to work, 20ks

16/3/11: Gym, dont remember what

18/3/11:Gym again, also bike to work 20k's

Pushbike

Rode to work, 20k's

Pushbike and Gym

Rode to work, 20k's. Rode home drunk, so half of that was drunk pushbike riding.

Gym:
5*5@65kg Benchpress (up 5kgs, yay, only 5kg's down on before I got sick last month)
6*5@17.5kg@arm military press
6*5@20kg@arm dumbell press
5*5@12.5kg@arm bicep curl (i grabbed wrong weights, but didnt notice, so meh)
12,12,12@25kg's tricep curl (same weight pre sickness, but only 12 reps, not 20)
6*5@50kg's incline benchpress
5@17.5@arm bicep curl
5*5@25kg assisted chinup
10 incline situp

the end was a bit all over the place with trying to find free equipment, i hate the start of semester, so many posers and newbies.

light weights

Light weights b4 bed.

5*5@7.5kg@arm standing side deltoid raise
5*5@7.5kg@arm standing front deltoid raise
5*5@7.5kg@arm standing rear deltoid raise
10*5 sittups
10*5 spiderman pushups
10*5@7.5kg torso twists

gym and ride

Rode 2 work, 20k's

Spent 1&1/4 hr in gym:

10,10,10,10,7@60kg bench press
20*2@20kg tricep curl
6,5,6,6,6@20kg@arm bench dumbells
5,4,5,5,5@17.5kg@military press
6,4,6,6,5 dips

22 sets makes 3-4min per set.

Feel like i should be aiming for 2-3min per set. Shorter rests between sets

hockey

We lost the remy final. We were only fielding 8 players in the end. They had 2 subs. It was 1-0 so they did fairly badly.

gym and ride

Rode 2 work. 20k's.

Gym:
8*5@60kg's
5*5 dips

Was runnin late due 2 hangover, so thats all i could fit into 25min i had.

squash and ride

I rode 2 work and back, thats 20k's. The ride home was at 3am. In the rain. Not super fun.

Played 5 games of squash, for about 1 hr. Same person each game. I lost all of them but 2 were very close 10-8 and 9-7.

Gym and Ride

Ok, so ride to work and back about 20k's. Nothing exiting there. Same same car's not giving way etc.

Went to gym after work.

6,8,8,6,8@60kg benchpress
8*5@15kg@arm military press
5*5@12.5kg@arm bicep curl
10@17.5kg@arm 8,6,6,6@20kg@arm dumbell press
5*5 dip
5,4,4,4,4@50kg incline benchpress intersperced with
5,4,4,4,4@25kg assisted chin ups.

Then i sat around eating chocolate covered almonds. smiley face.

Gym and ride

Went to the gym in the morning, rode to work afterwards.

Ride to work is 20 k's. Lots of traffic on the road. Not pleasant.

Gym was a bit of a fail. Was aiming to go for 2 hours, but only managed 1ish. I was tired from long day yesterday. I suddenly lost it on the second set of incline bench, at the 8th rep i almost couldnt get it back on the rack thing. Then after that i was fair knackered.

8,8,7,8,7@60kg benchpress
5*10@40 assisted chin-ups interspersed with
5*10 decline sit-ups
8,8,5,6,5@50kg inclined bench-press

Bit sad ive lost the upper body tone i had about 5 weeks ago,am going 2 get it back tho. Now i have a the cash from work, im buying a bunch of suppliments, should gain it back fast.

Hockey

Played field hockey. There were no subs so it was a whole hour of game.

It was a semi-final, we were third on the ladder, they were second. We ended with a draw. One all.

My teammates felt we should have won, we spent most of the game in our scoring D. We just didnt convert to goals well. We did k.o. a guy on the other team by accident, he put his head in the way of a shot that would have made a goal, so we got a penalty shot and made a point.

I did some not so good tackles, a few ok passes and scrapped my knee when i sliped over trying to tackle.

We play for remy-finale next week, comp for 3rd.

Pushbike Ride

Rode from my place to uni, stayed at uni for a few hours, then headed to work, then home. So more or less the same path as on the 19th, guess that makes it about 18k's.

Rock Climbing

Went rock climbing with my brother. He is a bit out of shape these days, so i out climbed him. I made it to the top of five of the walls.

I was using any colour to do so. On one wall (think it was a 16) i tried only using the one colour, but i only got about half way until i couldnt find a good hold and resorted to mixing colours again.

Went for about 3 hours, with lots of snack breaks etc. My forearms are a little sore, and a few bruises / scratches from the wall, but otherwise lots of fun. Think I might save up for my own gear and get a 10 pass, then it will only be $12 a visit.

Pushbike Ride

Went for a longer ride, 73k's. My legs were still sore from squats. And the wind was insane between Thomastown and Cragieburn on the way out. By the time I got to Cragieburn, I was like, thats it, game over legs.

Had lunch in Cragieburn, and rested for a while, then headed back. The headwind was now a tailwind, and went really fast, until about Thomastown again, then it was a milder headwind again.

All in all it was a good ride. Did this one with a flatmate of mine, he is much fitter than me though so he seemed a bit miffed at needing to slow down for me. Although at the start of the day, he had skipped breakfast and was heading out a bit slow for me, so swings and roundabouts I suppose.

No sunburn this time, which is good.

Almost got hit by a guy who was exiting a service station. He was screaming at some woman he was fighting with and stopped, waiting for traffic. I was on the edge of the road, riding along. Then pretty much as I was infront of him (he almost clipped my back tyre) he decided it was time to make his dramatic speedy exit, and entered the road without paying attention.

Pushbike ride

Rode to work. Not very far, but good. My legs were sore from the squats the day before.

There and back is about 18k's. Took about 25 min both ways.

Cant say I'm a fan of riding on victoria street between nicholson and rathdowne, there is no bike lane. :(

Gym

Went to the gym. Was planning on doing 2 hours, but was so tired I slept in and only had time for 1 hour. Not too mention i took way too long in breaks between sets, 3-4 minutes or more.

5*6 @ 60kg bench-press
5*5 @ 50kg squats
5*10 @ 22.5kg bar bicep curl

I was just too tired to push myself. Also very unhappy that i can only manage 60kg bench press atm, i was at 5*8 @ 70kg last month before getting sick.

Hockey

Played field hockey. Match lasts for about an hour, I was subbed on the bench for ten-ish minutes. Lots of running, I played as left and then, after halftime, right wing.

Was a good game, we won 3 - 1. Although we had beaten this same team before.

I did two good tackles and managed to get a short-corner awarded against the other team. We didnt convert the short-corner into a goal, but it was still good to know my random swinging at the ball achieved something that our captian wanted us to do.

The first successful tackle wasnt all that memorable, but the second one i found funny. I just ran straight up to the guy as he was moving along with the ball, the next thing i know, i went for the ball and i got it. Both of us were suprised, and i found myself wondering if the ump had blown the whistle or play had stopped, it was the only thing i could thing of as to why such a sloppy tackle worked. Still it was good. Then i did a shit pass and they got control of the ball again... Ups and downs i suppose.

Bike ride

I went for an 80k bike ride today, i mapped out the path above. It took me about 5 hours, so thats ave 16kph (ish). Thats not so good. Also i got sunburned, even though it was overcast and windy for about half of that. But thats to be expected in Australia if you dont wear sunscreen. I know, silly me.