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.
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