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