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.