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...