Gym

Gym:
20*5@7 seated leg press
10*5@10 hamstring curl
6*5@55kg squats
10*5@bodyweight dangling leg raises

Gym

Gym:
10*5@No.8 benchpress
10*2,6*3@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4,3*2@bodyweight pullup
8*5@No.8 seated row
10*5@No.6 backfly
10*5@bodyweight lean forward at waist
10*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
10*5@10kg@arm standing shoulder raise

1 min between each set

Gym

Gym:

10*5@No.7 benchpress
10,8,8,7,6@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4*3@bodyweight pullup
7*5@No.8 seated row
10*5@No.5 backfly
10*5@bodyweight lean forward at waist
10*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
8*5@10kg@arm standing shoulder raise

1 min rest between each set

Futsal

Played futsal, we lost by one point, but when my flatmate said "Its just annoying that we lost when we should have won", I was a bit annoyed/thought it was stupid.

It was the fourth time in a row that my old flatmate played as a fillin for us. He is much better than the rest of us, so when the new flatmate said he thought we could win, all I could think was, Ben scored 6 of our 8 goals. If we wanted to compare ourselves to another team, we need to be more evenly distributed in our skill level.

8-9

Gym

Gym in craigieburn, after work. Its an ok time to go imo. But the non-freeweights stuff has numbers instead of wieghts, so i have to find a site that relates the numbers to weights, but i cant remember the name of the company.

10,10,9,8,8@No.7 benchpress
10,8,8,7,6@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4,3*2@bodyweight pullup
8*5@No.6 seated row
10*5@No.5 backfly
10*5@bodyweight lean forward at waist
8*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
8*5@10kg@arm standing shoulder raise

Gym

Gym:
12*5@60kg seated leg press
12*5@40kg seated hamstring curl
10*2@40kg10*3@50kg squats

Gym

Gym:
7*4,6@22.5kg@arm 30deg incline dumbbell press
10,10,7,6,7@15kg@arm seated with back shoulder press
10*5@12.5kg@arm 15deg incline dumbbell pec fly
10*5@50kg lat pull down
10*5@bodyweight lean forward at mid thing
10*5@17.5kg@side standing side crunch with dumbbell
6*4,5@65kg 30deg incline guided benchpress
5,4*3,3@bodyweight chin ups
7*5@10kg@arm shoulder raises
6*5@25kg bitchbar curls

1min rest between each set

Gym and squash

Gym(jetts):
10*3,7,6@20kg@arm 30 deg incline dumbbell press
10*2,7,6,7@15kg@arm seated with back shoulder press
10*5@50kg lat pull down
10*5@bodyweight lean forward at mid thing
5,4,3*3@bodyweight pullups
10*5@17.5kg@side standing side crunch holding a dumbell
7,6*4@10kg@arm standing shoulder raises
6*5@25kg standing bitchbar curl

squash:
lost to everyone by alot.

Futsal

Futsal at 10:40pm

Soo late, soo tired, but i got a goal, and we drew overall

Gym

Joined jetts gym, am going to see how this works out (its 35pm)
Gym:
10*3,7,6@20kg@arm 30deg incline dumbell press
10*3,7,6@15kg@arm seated with back shoulder press
5*5@10kg@arm standing shoulder raises
10*5@50kg lat pulldown
3*5@bodyweight pullups
10*5@bodyweight lean forward at mid thing
10*5@17.5kg@side standing side crunch with dumbell
10*3,7*2@70kg machine benchpress
5*5@25kg bitchstick curl
10*5@12.5kg@arm 15deg incline dumbell pecfly

tried for the imperial century (100miles) on pushie

Made it about 95k's. problem was twofold to do with time, I left home at 1045am instead of 8ish like I was planning, still got to Bradford at 230pm, so if i left before 330pm i felt i had enough time to make it home (with fatigue and headwind add 1 hr to time, should have been about 4.5hrs, so finishing at 8) but then my parents were helping my sister and brother in law who where stuck in a ditch with their car, so lunch was delayed and didn't finish till 5pm. No lights on bike so finishing at 10pm was no good. Anyway, generally uphill but with tail wind, my average was 25.8kph.

So I took the train to southern cross and finished from there.

Gym, squash and some pushie

gym:
5*5@65kg inclined benchpress
10,7,6,5,5@20kg@arm 30deg incline dumbbell press
10*5@50kg lat pulldown
10,5*4@5kg@arm seated with back shoulder press
10*5@15kg@side standing side crunch with dumbbell in hand
3*5@bodyweight pullups
10*5@12.5kg@arm lying dumbbell pec-fly

Squash: lost to nearly everone, not so different

Pushie: to train station/work then uni then home. ~20k's

Gym

Tried the new gym near work in Craigieburn. was ok:
10,9,8,7,5@65kg incline benchpress
7,4,5,6,4@20kg@arm 30deg incline dumbell press
7*5@12.5kg@arm 15deg incline pecfly
10*5@15kg@side standing side crunch with dumbell in hand
2*5@bodyweight pullups
10*5@50kg lat pulldowns
7,5,5,6,4@15kg@arm seated shoulder press with back