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.