Bike ride

Was meant to go at 10, but things being what they are, the water on the roads and a stupid cartoon series i started watching, i didnt head off till about 1230. The ride lasted 85k's and took 5 hours minus stopping time for lunch.

Also, a kid fell off his bike in front of me, he rode to close to an artificial embankment wall and his handle bars got caught and he fell down. I almost rode over him, but luckily i stopped in time. Me and about 3 other people were asking him if he was ok, but i think he was just super embarrased.

with an hour lunch i think i averaged about 20kph, but its hard to say for sure.

Gym

Late gym session (after work):

10*3,8,7,6@65kg incline benchpress
4*5@80kg benchpress
10*5@55kg lat pulldown
8*5@20kg@side standing side crunch with dumbell interlaced with
6*5@30kg@side one arm dumbell row
7*5@25kg@arm 15deg incline dumbell press interlaced with
10*5@8kg@arm standing shoulder raise
10@10kg@direction decline rotating situp with plate

Next time I go, which will be tuesday morning since im working on monday because tuesday is cup day, I plan to include full decline situp sets and some shoulder presses. My shoulders need more work. Also going to swap benchpress and incline, so that i can focus more on getting the form in the 80kg, since I tire out too much for good form in the current order.

Gym and Squash

Gym:
10,10,9,8,6,6@65kg incline benchpress
5*5@80kg benchpress
10*5@55kg lat pulldown
8*5@20kg@side standing side crunch with dumbell interlaced with
6*5@30kg@side one arm dumbell row
6*5@25kg@arm 15deg incline dumbell press interlaced with
10*5@7kg@side standing shoulder raise
10*4@10kg@direction 20deg decline circular situp with plate

1.5min between each set. 2-5min between exersises. took 1:45 to do.

Squash 1.5hours, lots of running, v. tired at the end. mel 0-2, burrak 0-2, ben 2-0 and hian 2-0.

Bike Ride

I rode my brothers road bike from my parents to mine, it was ~85k's and took 3.5hrs, which makes my average speed approximately 24-25kph. Which is pretty good.

The wind was almost non-existant and the roads are mostly flat. However the seat was super uncomfortable so the last 1/3rd took me about 1/2 the time. With more practice i can/should get my average up to near 30 in good conditions.

Gym and Squash

Gym: 10,10,8,7,6,6@65kg incline benchpress
4*5@80kg benchpress
10*5@50kg lat pulldown
5*6@25kg@arm 15deg incline dumbell press interlaced with
10*5@8kg@arm standing shoulder raise
8*2@17.5kg@side standing side crunch with dumbell

Squash: played Jules 0/3, ben 0/2, baruck 2/0 and mike 0/2.

Futsal

We won, yay! do the happy dance, who's your boss! 6-4, and i got a goal, it was the piss weakest goal i ever did see, and may have got past the goalie because he was expecting the siren to go before it got in, but it still counts!

Gym

cbf'd, but figured a bit was better than none.
gym:
10,10,8,6,6,6265kg incline benchpress
7,6,6@25kg@arm 15deg incline dumbellpress interlaced with
10@10kg,10*2@8kg@arm standing shoulder raise
8*3@17.5kg@side standing dumbell side crunch (little sore next day, not heaps, should quickly work up to 15 then increase wieght)

Failed at around the bay...

Tried to do the around the bay. I havent done any real distance riding this summer, and i only own an old rickety mountainbike, so making 90k's, about 1/3 of the full course, is ok, but i really wish i had of kept at it, i did 90k's in 5 hours, so that is an average of 18kph, which is ok given the ammount of headwind we had (30-40kph winds) in our face most of the way down. Sadly if i had've kept going, after Geelong, another 80ish k's, the wind would have been a tail one, so woulda shot home. 160/18=nearly 9 more hours of riding. I stoped at 11:30, 2ish hours for the ferry, woulda got home about 10 or 11pm. Too long. so sad. sorta.

Gym

Gym:
10,8,7,6,6,6@65kg incline benchpress
5*5@80kgs benchpress
7@25kg@arm 15deg incline dumbell press and
10@10kg@arm standing shoulder raise

then cbf'd

Gym and Squash

Not so enthusiastic for gym this week:
10,8,7,6,6,6@65kg incline benchpress
8*3@25kg@arm 15deg incline dumbell press interlaced with
10*3@10kg@arm standing shoulder raises
10*3@50kg lat pulldown
10*3@15kg@arm bicep curl
5min rowing machine

squash, lost all games

futsal

we almost won, 3-2, and one of their goals was a header from our team (sad)

Gym

Gym so so cbf'd:
8,7,6,6,5@65kg incline benchpress

Gym and squash

Gym, starting to get back into it:
5*5@80kg benchpress
7,6,6,5,4@65kg inlcine benchpress
6,*2,5*3@25kg 15 deg incline dumbell press interlaced with
10*5@10kg@arm shoulder raise and
10*5@5kg@arm horizontal shoulder rotate
10*5@15kg@arm 15deg incline pec fly
10*5@50kg lat pulldown
6*5@30kg@side one arm dumbell row interlaced with
6*5@12.5kg@arm bicep curl

Squash: I beat the best guy in our group on the second game. came close on the first also.

Gym

Gym:
7,6,6,5,4@65kg inlcine benchpress
4*5@80kg benchpress
6*5@25kg@arm 15deg incline dumbell press interlaced with
10*5@10kg@arm shoulder raise and
10*5@5kg@arm horizontal shoulder rotate