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