gym

Gym: 8,7,6,5,5@bd+5kg pullups
8*5@32.5kg@side bench dumbbell one armed row
10*5@14 seated cable row machine
7,6,5,5,5@bd chinpus.

Gym

As have been at mum and dads for the better part of the week, have not gone to gym, as they have no gym...

Weight on tuesday (christmas day)~77kg... went up rapidly throughout christmass day... om nom nom

Gym:
8,7,6,6,5@32.5kg@arm 10deg incline dumbbells
8*5@bd+5kg dips

Gym

Gym: 7,6*4@bd+5kg pullups
7*5@32.5kg@side bench one arm row
10@20kg 10*5@25kg bent arm barbell pullover
10*5@14 cable seated row machine
6*5@12 underhand close grip lat pulldown

gym and squash

Gym: 9,8,7,6*2@32.5kg@arm 10deg incline dumbbell press
10*5@20kG@arm 10deg incline dumbbell pec-fly
9,8,7*3@bd+5kg dips
9,8,7*3@22.5kg@arm 45deg incline dumbbell press

Stupid bold and the beatiful was on in the background in the gym and they had a bedroom scene playing, the male actor had such a well defined/big chest... i found it extremely discouriging, i will never get there, and confining because i feel like i must never give up incase i can get there.... stupid body image.

squash:
havent played yet, will later tongitht. probably last tiem for a few weeks.

Gym

Gym: 10*5@bd+20kg 45deg decline situps
10*5@32.5kg@side standing side crunch with single dumbbell
6*5@bd+12.5kg hanging leg raise with weight between feet
10*5@10kg twisting side to side
5*1min@bd+2.5kg plancs

weight: 76.6kg... so at least im not down at 75 again... i think i need to add about 10kg of lean muscle to actually look properly good (almost all of that could go on my chest/shoulders, or maybe 80%-20% chest-glutes) cos currently i just look skinny with good tone.

Gym

Gym: 10*5@70kg guided squats
10*5@12.5kg@arm@side standing on one leg, lower dumbbells to floor while lifting other leg inline with body
10*5@15kg@arm@side lunges (hate hate hate)
10*5@11 leg press machine
10*5@bd+80kg calf raise (may replace with step jumps)

Gym

Gym: 8,7,6*3@32.5kg@arm 10deg incline dumbbell press
10*5@20kg@arm 10deg inlcline dumbbell pec-fly
7*5@60kg guided benchpress
8,7,6*3@bd+5kg dips
15*5 pushpus
7*5@12 chestpress machine

Yay i went up a level in dumbell press! (from 30per arm to 32.5!) shoulda made a ding level (your skill has increased!)

chest hurt afterwards

Gym

Gym: 10,10,8*3@30kg@arm 10deg incline dumbbell press
10*3,8,6@20kg@arm 10deg incline dumbbell pec-fly
10*5@bd dips
7*2,6*2,5@22.5kg@arm 45deg incline dumbbell press
7*5@12 cable pec-fly/press machine

No bike today, a graze on the tyre surface seemes to have loosened the hoop strength enough to allow a buckle in the inflated wheel to develope, no idea if this is detrimental to the rim, reduces lifespan of the tube and increases risk of blow-out while riding that may lead to crash, but since i ride with my laptop, and my laptop has my thesis on it, i decided to hold off on riding around until i fix it... also its 35 degrees celcius so too hot to ride anyway (not that trams are any better, damn lack of airconditioning... i blame myki)

Gym and Bike

Gym: 10*5@bd+20kg 45deg decline situp
10*5@9@side cable accross body twist
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10*5@bd lying leg raise
1min*5 planks.

Ride: To and from uni. ~15ks.

No squash today as people have christmas parties etc.

Also I got my dates wrong and said happy end of the world to my flatemate, to which he informed me, that is the 21.12.2012... stupid american backwards dates.

Gym and bikeride

Gym: 10*5@bd pullups
8*5@30kg@side bench dumbbell rows
10*5@30kg bent over barbell row (looked up name :P)
6*5@bd rocky pullups/chins

Bike: to uni, via gym, and probably home, so ~15ks

Weight today: 75.4kg... went down on sunday after a big night of drinking, then up a bit monday, then down again... since i normally go down from drinking at one day mark and then up for the next few days i feel like i may have lost something somewhere along the way... havent been eating my one boiled egg with each meal for a few days, so that may be it (in conjunction with increased riding/cardio).

Gym and Bike

Gym: 10,9,8*3@30kg 10deg incline dumbbell press
8*5@20kg 10deg incline pec-fly
10,9,8*3@bd dips
6*5@12 pec-fly machine
15*5@bd pushups

Bike: to and from the city via uni and gym. ~18k's

Drank too much on saturday, didnt do anything on sunday... feel like i wasted a day... also, still havent fully recovered weight from waterloss (down about .5kg)

Gym and bike and swim

Gym: 10*5@60kg guided squats
10*5@12.5kg@arm@side standing on one leg, lower dumbbells to floor while lifting other leg inline with body.
10*5@12.5kg@arm@side dips with dumbbell in hand

Bike: to and from fitzroy pool ~15k's

Swim: like 8 laps... barely 400 meters... so out of practice with swimming.

Gym and bike

Gym: 8*5@12 pec-fly machine
8*5@30kg 10deg incline dumbbell press
8*5@20kg 10deg incline dumbbell pec-fly
6*5@60kg guided benchpress

stupid gym was stupid super packed (and people were still hogging multiple machines/equipment at the same time...)

Bike: to and from carlton north ~12k's.

Gym and bike

Gym: 10*5@32.5kg@side standingn side crunch with dumbbell in hand
10*5@bd+6kg medicine ball dangling leg lift
5@1min bridges

gave up as was tired, lacking caffiene, also out of eggs... will need to sort out more.

Bike: just to/from uni as per normal.

Gym and Squash

Gym: 10*5@bd pullups
8*3@14 cable row... cracked shits and gave up as was second day without caffiene pills in the morning.


Squash: i played ok. felt heavy. Someone cracked it and was unpleasant to be around.

Gym

Decided to do a glutes/leg day... not sure the glutes were actually targeted tho... figure it should help with the love handles if i have a bigger butt.

Gym: 10*5@60kg guided squats
8*5@12.5kg@arm@side standing with dumbbells in hands, lower to ground while counterballancing by raising one leg to keep inline with body
8*5@12.5kg@arm@side dumbell in each hand lunges
10*5@bd+60kg calf raises
10@10,10*4@11 seated squats machine

wieght: 76.5kg, been fluctuating a bit this week, but cut down on take away food for the most part.

Gym and Bike

Gym: 10,10,8,8,8@30kg@arm 10deg incline dumbbell press
8*5@20kg@arm 10deg incline dumbbell pec-fly
7*5@60kg guided benchpress
6*5@22.5kg@arm 45deg incline dumbbell press
15*5 pushups

Bike: to and from uni via gym and cbd to get haircut, 20ks

Gym

Gym: 10*5@bd+20kg 45deg decline situps
10*5@bd+6kg medicine ball dangling leg raise
10*5@10@side cable torso twist
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10*5@bd lying leg raise

Gym

Gym: 10,8*4@bd pullups
6*5@30@side one arm bench dumbbell row
10*5@14 seated row machine
8*5@11 close together underhand grip lat pulldown
6*5@14 lat pulldown machine

Didnt do pushups yesterday, did them today at the gym to make sure i remembered... pecs not sore today, so whatever it was that i did to sore them up on monday was not enough yesterday... maybe I should add 125 pushups (25*5) just to see if that helps.

Gym and Bik

Gym: 8*5@30kg@arm 10deg incline dumbbell press
8*5@20kg@arm 10deg incline dumbbell pec-fly
8*5@22.5kg@arm 45deg incline dumbbell press
6*5@12.5kg@arm 45deg incline seated dumbbell bicep curl
6*5@60kg guided benchpress

I do dislike when  people hog a peice of equipment that is the only peice in the gym so they can do "super"sets. guy today using the guided bar thingy, and between sets with that, standing in the guide/clove thingy to do freeweights.

Bike: to and from uni via gym: ~15k's, not pleasant in 40deg heat.

Gym and Squash and Bike

Gym:
10*5@bd+20kg 45deg decline situp
10*5@60kg giuded squats
10*5@8@side cable accross body twist at shoulder hieght
10*5@bd+4kg dangling leg raise with medicine ball
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10*5@bd lying leg raise

didnt feel like I had time to do proper glute workout... really need to find a day to add 2 or 3 glute exersises, as my but suffers from office job syndrome (ie im pretty sure there is a crease where from where it is squished flatish from sitting on it all day :P). thought core day might be good as already do squats, just need to add lunges and reverse lunges and its all good... will see how i go on core in another 3 days.

In other news, i forgot to do pushups before bed yesterday, and my liver hurt today after 3 pots last night, which i think is a sign that me feeling ill on the weekend was a mild  reoccurance of glandular and i should stay off alcohol for a few weeks while it goes away (as I understand glandular is like herpes of the liver, it comes back when you're sick)

Squash: Only against Mel and Hian, lost to Hian, won against Mel. Same Same. Played each person four times.

Bike: To and from Mels for squash: ~10ks. Should have remembered sunnies as bugs in the eyes is unpleasant and the ride is mostly along riverside, which is bug central at dusk.

Gym

Gym: 8*5@bd pullups
10*5@14 row machine
8*5@10 underhand close grip lat pulldown machine
10*5@25kg@side bench one arm row
6*5@14 lat pulldown machine

That took me an hour, 1 min (timed) between sets: should be 35mins per actual excersise, assume about same per rep, 35min/260reps: 8.05 sec/rep... although I do believe i have extra time between sets than exactly one minute, as am lazy and push the timer a bit, prob ave 1:20-1:40 between sets...

Weight today 77.1kg. Increase due to mostly Hungry Jacks dinners... No appreaciable change in muscle size in a while... although i should do a caliper test or something.

have continued to do pushups each day except saturday, so thats good, and today pecs hurt, so 45deg incline seems like its a good inclusion (the lower part of the pec seem to be mostly worked by the other stuff). Think I need to include lunges/squats/reverse lunges in one day, but not sure which would fit it nicely (as need to work on glutes... they really letting the team down (them and the love handles, but a bigger but would reduce the impact of the love handles on my appearance))

Raining so didnt ride.

Gym and Bike

Gym:
8*5@30kg@arm 10deg incline bench dumbbell press
8*5@20kg@arm 10deg incline bench dumbbell pec-fly
6*5@60kg guided benchpress (guided thingy makes it harder to do as your arms are constrained in unnatural motions)
8*3@17.kg@arm 8*2@22.5kg@arm 45deg incline bench/seat dumbell press

I forgot to do pushups on saturday, but did them on sunday. Worked at my sisters property on saturday putting in floorboards, no real muscle fatigue on sunday, but felt ill (headache, dizziness, possibly feverish) so skipped gym sunday. Still felt a little iffy today (sore stomach).

Bike: To and from uni via gym, lazy tho so didnt push hard. ~15ks.

Gym

Gym:
1k in 3m50s cardio rowing machine set on 10
8*5@bd pullups
8*5@14 seated row machine
6*5@14 lat pulldown machine

was tired/out of it. dont know why (probably extra antihistimines and lack of sleep and hungry jacks for dinner yesterday) so didnt do much today.

Gym and Pushbike

Gym: 7*5@bd+20kg 45deg decline situps
10*5@bd+4kg dangling leg raises with medicine ball
10*5@30kg@side standing side crunch with dumbbell in one hand
10*5@bd lying one bench leg raises
10*5@7@side mid twist with cable at should hieght cable machine

Pushbike: to and from uni, via gym ~15k's

TMI warning: I do have to say, I think being fit and active makes your libido raise, and its very annoying, wanking once a day should be more than enough... frustrating to get horny in the middle of the work day with no specific object arousing you (originally worded, no reason, but changed, as increased libido is obviously reason).

Gym and Squash

Gym:
8*5@30kg@arm 10deg incline dumbbell press
7*5@20kg@arm 10deg incline dumbbell pec-fly
10*5@bodyweight full dips
6*5@60kg guided benchpress

Squash: Started well against Mike (who hasnt played for about 4 months) got to 7-2, then it went 7-9, 0-9... Although in the end it seems like the only shot's he can get points on me are to ace the serve with a strong/fast overhead hit. If he came more often, and I got used to those shots, I believe I would have no trouble winning against him. Played Hian and Mel ~5 times each. always won against Mel, always lost to Hian... sad... I need to improve my consistency more than my game tho, as about half the game will be me doing really well, then suddenly I simply dont make it to the shots, or dont move at all.

Gym

Gym: 9*2,7*2,6@bodyweight pullups
6*5@14 seated row machine
10*5@7kg@arm standing shoulder raises
8@10 6*4@12 rear delt fly machines
7*5@25kg bitchbar brought from navel to chin with overhand close grip
6*5@14 lat pulldown machine
8*5@10 underhand close together lat pulldown machine

weight today: 77.2kg, which is good if up is what i wanted at any cost, but this is mostly due to high content take away diet last few days...

Gym and Bike

Gym:
10*5@7@side cable accross body twist at shoulder height
10*5@bd+2kg dangline leg raise with medicine ball between feet
10*5@bd+4kg bend forward at mid "back crunch"
10*5@30kg@side standing with dumbbell in one hand side crunch
10*5@bodyweight lying on bench leg raises
10@12 10*4@14 cable stomach crunch or "prayer" pulldowns

Bike: to gym,uni, (later to pub in richmond and then home) 18ish ks all up. (flat on  the way to pub, so didnt do whole round trip in the end)

In other news, i has tonsillitis again, but luckily had unforfilled repeat script for cephalexin from old illness that turned out not to be an illness (long pointless story) so instead of wasting time at a doctor, i filled out this script and will take it. (cephalexin is appropriate for strep. A group, which is what I have been getting in the past, as per culture sample, so figure is probably what i got now, so even though its not a broad spectrum like Amoxacyllin or pen. V it should do good.)

Forgot to do pushups friday-sunday... will just start again today.

Shovelling and Wheelbarrowing

I skipped the gym today because i went to help my sister fix up her new house (digging out dirt around the joists of the floor and reflooring as it was epic fix'er'upper). Figured Id gym afterwards, but started getting sick, so skipped gym for the day... next day was sore in right hamstring and lats so figured almost as good as going to the gym... skipped everything on sunday cos felt real shit/sick.

Gym and bike

Gym: Chest day
9,7,6,6,5@30kg@arm 10deg incline dumbbell press
6*5@20kg@arm 10deg incline dumbbell pec-fly
10*5@bodyweight full dips
6*5@60kg benchpress
6@20kg 6@40kg 6*3@50kg 30deg decline benchpress

bike: to a friend and home, ~25k's round trip. mostly done with belly full of goon/beer, made good time, felt gross.

bike and gym

Gym: 10*5@6@side cable cross body twist @ shoulder height
10*5@30kg@side standing with dumbbell in one hand side crunch
10*5@bd+2kg leg raise with medicine ball between my feet.

Was really tired and grumpy at the gym, so figured do a little bit and then just leave, still better than nothing

Ride: to uni and back etc. 15ks.

Gym

Gym: Chest day's suck, its the worst day for getting the equipment you want. All the wankers doing "supersets" hogging 4 or 5 peices of equipment at once, all *for some unknown reason* (cough, wanabe's cough) hogging chest equipment...
9,7,6,5,6@30kg@arm 10deg incline dumbbell press
6*5@20kg@arm 10deg incline dumbbell pec fly
10@5@arm 10*4@6@arm cable downwards slopped pec-fly
10*5@bodyweight full dips
10*5@3@side cable uppercut motion
6*5@60kg guided benchpress (still hate guide thingy, stupid liability means gym wont get free bars because its open 24hrs without supervision, swipecard access, what i dont get is that the free ones can be rolled off youself if you get stuck, the guided one cant)

weight: 76.5kg, so gaining a bit slowly, but most of that is probably from eating pizza, chips and buiscuts the last two days. But on plus, did buy new protien powder, so added that back to my diet.

Gym and squash

At this point have not done squash, but will.

Gym: 10,6*4@bodyweight pullups
8*5@14 seated row machine
10*5@3 seated row machine rear delt flys
6*5@14 lat pulldown machine
10*5@7kg@arm standing shoulder raise

so i forgot to do pushups yesterday again, will do 100 today, have done 50, so just do another "bunch" before bed to pretend like it was yesterday/today, body wont know different, body is stoopid.

Gym

Gym:
10*5@bd+10kg 45deg decline situps
10*5@bd+2kg bend forward at mid thingy (back crunch?)
10*5@6@side cable side-on twist at shoulder hieght
8*5@60kg guided squats
10*3,7*2@30kg@side standing with dumbbell in one hand side crunch
10*5@bodyweight dangling leg raises

Forgot to do 50 pushups yesterday, first day I didnt since starting, did 100 today... hope that counts (since i am the one who decided to do it, should if i say so right?)

Gym

Gym: Chest I think, cant remember, was a while ago, so lets just guess it was the same-ish as last time I did it.

Gym and ride

Gym: 10,7,6,6,5@bodyweight pullups
7*5@14 seated row machine
8*5@3 seated row machine cable rear delt fly's
7,6*4@14 lat pulldown machine
8*5@10 underhand close together grip lat pulldown
6*5@12 rear delt fly machine
10@6kg@arm 10*4@7kg@arm standing shoulder raises with dumbells in hand

Ride: toand from uni via a friends house and some shops to buy protien powder for cheap cheap and caffiene tablets for the nergy.

Gym and pushie

Gym:
10*5@27.5kg@side standing with dumbell in one hand side crunch
10@bd+4kg 10*4@bd+10kg 45deg decline situps
10*5@bf+2kg bend forward at mid "back crunch"
8*5@60kg guided squat
10*5@5@side standing accross body twist cable machine shoulder hight
10*5@14 cable crunch/ab pulldown
1min*5 bench/plancs

pushie: to and from uni ~14ks.... fuk the fuken races and the shitty oaks day crowd control laws... some of us have to live in this motherfuken area.

did go gym tuesday or wednesday, but did do daily sittups, so its all good

Squash

Played squash... was ok. not great, just plain ok.

Gym and Pushie

Gym:
8,6,6,6,5@30kg@arm 10deg incline dumbbell press
10*5@17.5kg@arm 10deg incline pecfly
8*3,7,6@bodyweight dips

Rode: to and from uni ~15ks

Gym and Pushie

Gym: 9,7,6,5,4@bodyweight pullups
5*3,6,7@14 seated row machine
8@2 8*4@3 seated row machine rear delt fly
6*5@14 lat pulldown

That was all, felt a little seedy from someones birthday party the night before.

Pushie, to and from carlton gardens (where in i sat in the sun, drank, ate and played frisbee for a different birthday party) ~15ks

Gym

Gym: 10*5@+10kg 45deg decline  situps
8*5@60kg guided squats
10*5@27.5kg@side standing with dumbbell in one hand side crunch
10*5@5@side cable twist accross body at shoulder hight
5@1min planks
8*5@+2kg held above head bend forward at middle on 45deg inlcine thingy. (does lower back)

Gym

Although I didnt go to the gym yesterday, I still did the 50 pushups (although not in the morning) which means I havent broken that *new habbit* yet.

Gym:
10,7,6,6,5@bodyweight pullups
8,6,5,5,3@30kg@arm 10deg incline dumbbell press
9*5@17.5kg@arm 10deg incline dumbbell pec fly
5*5@60kg guided benchpress
10*5@5@arm shoulderhight cable pecfly

Gym and squash

Gym: 8,6,6,6,6@bodyweight pullups
8*5@14 seated row machine
5*5@14 lat pulldown machine (think this is 70kg)

Squash: Ran lots, lost lots, feeling it had to do with combo hayfever and lack of sleep the night before.

Gym

Gym: 8,6,3,3,4@30kg@arm 10deg incline dumbbell press
7*5@60kg guided benchpress.

That was it... feeling a bit shit with hayfever and no insulation on roof (am top floor) so too hot to sleep, so tired, sneezy, itchy grumpy man at the gym, so didnt do much

Weight:76.1kg, been floating between 76-77kg this week, ran out of protiene powder last week so maybe thats part of why not gaining anything... at least i didnt go down again like last week.

Also started doing 50pushups in the morning, to help me get started for the day... should take ~1.5min's if i was going for entry into the US military (weird physical requirement of >60 pushups in 2 mins) but since im not, and i do them in two bunches of 25 (which will probably eventually merge into i bunch of 50) takes me about 3 mins.

Gym

Gym:
10*5@25kg@side standing side crunch with dumbbell in hand
10*5@bodyweight+10kgplate 45deg decline sittups
10*5@5@side standing side on cable at shoudler hieght accross body twists
10*5 leg raises
10@10 10@12 10*3@14 cable pray's

Today was a core day, felt a little sick after doing the twisty things with the cable machine, also managed to give myself a headache with the decline situps (it went away) and i wonder if i have bad blood pressure/cardio fitness which is why i get headaches so often after sleeping/laying down to watch tv... or its a tumor, ITS NOT A TUMOR (herp derp)!

Gym

Gym:
8,6,5,5,3@30kg@arm 10deg inlcine dumbbell press
9*5@17.5kg@arm 10deg inlcine dumbbell pec fly
5@15 5*4@20kg lying on back tricep curls (very slowly lowing)
8,7*5@bodyweight full dips
6*5@60kg guided benchpress (hate stupid guide)

Hate it when people hog multiple sets of equipment, or like one fat bastard did, stand infront of the wieghts rack to do the exersice (not even using it for support which although still annoying may be justifyable) preventing anyone from getting any other dumbbells that are dirrectly in front of him because he cant find some more usefull place to stand!

Gym

Gym:
8*5@14 seated row machine
4*5@bodyweight pullups
5*5@14 lat pulldown machine (guessing 14~70kg)
8*5@8 rear delt fly machine

Feeling a bit under the weather today (hayfever related) so didnt do much.

Gym and squash

Gym:
6,5,4,4,2@30kg@arm 10deg incline dumbbell press
8,7,8*2,7@17.5kg@arm 10deg incline dumbbell pec-fly
5,6*4@bodywieght wideset dips
10*5@3@arm shoulder hieght cable pec-fly

Squash: Will be later tonight, sans julia who is le aidsee (psuedo-bastard-french for sick :P)

gym

Gym:
7,6,4,4,3@30kg@arm 10deg incline dumbbell benchpress
8*5@17.5k@arm 10deg inlcine dumbbell pec-fly
6,6,5,5,5@50kg guided benchpress
6,5*4@bodyweight dips
8*5@3 cable standing pec-fly shoulder hieght
10 pushups

Chest day... but I feel like it lacks something... also my elbow hurt so meh.

Gym

Gym:
Today was stomach/core day
10*5@25kg@side standing side crunch with dumbbell in one hand
8*5@bd+10kg 45deg decline situps
8*5@60kg guided squats
10*5@3@side standing cable twist at shoulder hieght
5@1min bridge/planc

also I my weight is 75.7kg today. this is down on the weekly average for the last week of 76.5kg, think it is water loss.

Gym

Gym: 10,8,7,6,5@bodyweight pullups
8*5@14 seated row machine
5*5@14 lat pulldown machine
6*5@30kg overhand bitchbar bicep curls
5,4,4,4,3@bodywieght chinnups
8*5@7@arm cable lat pulldown.
10@6 10@8 10@11 10*2@12 shoulder shrug with leg press machine.

Back/lat/trap day.

Gym and a short run

Gym:
7,6,5,4,4@30kg@arm 10deg incline dumbbell benchpress
7*5@17.5kg@arm 10deg incline pec-fly
5*5@50kg guided benchpress
5*5@bodyweight dips

Then a 2k run home... because I was late for meeting people for alcohol consumption. :)

Squash

So got a shiney new racquet for squash, its a tecnifibre ng130 or similar (130 grams). It seems pretty good. But I sucked worse than a hooker on their training day (going for chauvenistic hyperbole, did i hit the mark?). Lost to nearly everyone (except mel).

Gym

Gym:
8,7,6,5,4@bodyweight pullups
7,8*4@7@arm cable lat/pec cross-chest pull-down
10*4,6@bd+5kg 45deg decline situps
10@50kg 8*4@55kg squats... this is very low weight at the moment because I am not used to the guide thingy
10*5@25kg@side standing side crunch with dumbell in one hand
50-60 ish wrist flex (overhand, underhand and thumb-up) with 6kg wieght, to try and counter the increasing "raquet-sport" lopsided-ness of my forearms.

Weight today 76.1kg... gone from last week. which averaged 76.9kg, but still above the week before. Think its because I ran out of pickled eggs as a snack I was having (protien rich) between meals, will have to make some more, since they are super easy and taste better than normal boiled eggs.

Gym

Gym:
10*5@bodyweight dips
7,5*4@35kg bitchbar overhand bicep curls
5,5,3,3,3@30kg@arm 10deg incline dumbbell press
7,5,6,6,6@17.5kg@arm 10deg incline bench dumbbell pec fly
5*5@50kg benchpress (guided)
3*10seconds@20kg plate held between pressed together flats of my hands above my chest

I didnt go to the gym on the weekend despite specifically organising my weekend so I would have time saturday morning and sunday afternoon... I need to buy motivation.

Gym

6,5,4*3@30kg@arm 10deg incline dumbbell press
7*5@17.5kg@arm 10deg incline dumbbell pec-fly
8,6*4@bodyweight dips

This is written a few days later, so cant remember if I did more than this, although my traps were really sore from the day before, and my lats were saw the day after, so not sure what i did to work the lats this day...

Gym

20*3,10*2@bodyweight 45deg decline situps
8,7,5,5,5@bodyweight pullups
10*5@25kg@side standing side crunches with dumbbell in hand
5*5@14 lat pulldown on lat pulldown machine
7*5@4@side cable "uppercuts"

Squash

Squash: This week we only had 4 players, so we finished quickly... We played two games each because of the extra time... but I think I find the timed matches more enjoyable... Almost won against ben: 10-8, won against Mel and lost to Hian

Gym

Gym: 8,6,5,5,4@bodyweight pullups
10*5@bodyweight 45deg decline situp
8*5@50kg guided squats
10*5@12 cable seated row machine
6@8kg@arm 8*4@6kg@arm rear delt raise (dont like this one... need it though, shoulders are not fore/aft similar)
5,5,4,4,4@bodyweight chinups

Todays weight: 77.1kg, gained a little... if only it wasnt from eating hungry jacks for most meals on the weekend (was very lazy, didnt feel like walking down the street and its only hj's or pizza within 2 min walk of my house, and pizza doesnt have eftpos.)

I also walked to uni, which is a 4-5k walk, but walking doesn't really count as excersise for me at this point in my life

Gym

Gym: 6,5,4,3,3@30kg@arm 15deg incline dumbbell press
6*5@17.5kg@arm 15deg incline dumbbell pecfly
5@45kg 5*4@50kg guided benchpress (guided thing makes it soo much harder at certain angles because it is artificailly constricting your freedom of motion, grr)
6,10*4@6@arm cable pulldown thingy
10*5@25kg@side standing with dumbbell in one hand side crunch
6,6,5,5,5@10kg standing with weight at shoulder hieght twist from side to side

Today I decided to start increasing the weights i do so that my reps are lower (around the 5-4 mark) in an attempt to try and increase size and maximum strength output quickly. After a little while, maybe a month, whatever weight I am at I will try to go back to larger number of reps (around 10) and I'll see how that goes for overall appearance.

Gym and pushie

Pushie: to uni and back ~16k's

Gym:
10@3,10@4,10*3@5@side Standing side on, cable chest hight, from twisting from side to side.
10@10,10*2@12,10*2@14 cable pray pulldown thingy
10@40kg,8*4@50kg guided squats
10*5@bodyweight 45deg decline situps
10*5@22.5kg@side standing with dumbbell in one hand side crunch

Weight has gone up last few days.. think this is because the increase in what i am eating, which has been free as was given two dozen eggs the other day which i pickled and i know eat as a relatively high protien snack (since i eat the yolk as well it ends up being ~30%protien 25%fat rest water/undigestibles/a few carbs)

Gym and squash

Gym:
7,6,6,5,4@27.5kg@arm 15deg incline dumbbell press
9*5@15kg@arm 15deg incline dumbell pecfly
7,6,5,4,4@bodyweight pullup
4,4,3,4,4@25kg@arm guided flat dumbbell type press.

Ride:
To and from uni ~14k's

Its very warm today...

Squash

So we did 7 min against each other, scores: 8-13(although it was 8-7 until the last minute where i died in a hole), 6-8, 18-0 and 11-12... in almost all of them I got close about 2/3rds the way through, just need to work on not wearing out at the end (the 18-0 doesnt count because mel hasnt had that much practice lately)

Almost went for a swim but then I didnt. True story.

Gym and pushie

Bikeride: to from uni ~15 or so k's

Gym:
10*5@22.5kg@side standing side crunch with weight in one hand
10*5@bodyweight dangling leg raise
10*5@bodyweight 30deg decline situps
10*5@bd+5kg bend in middle raise thingy
8*5@12 lat pulldown machine

So weight: 76.1kg... I need to eat more protien I think, loosing weight like this does not make for a happy camper.

Gym

Gym:
8,7,6,6,5@27.5kg@arm 15deg incline dumbbell press
8*5@15kg@arm 15deg incline dumbbell pecfly
4,4,5,4,4@60kg half benchpress in guided bar thingy
7,6,5,4,4@bodyweight pullups
10*5@5@arm standing leaning forward pec fly's on cable machine


Still cant work out if bar in guided bar thingy is counterballanced or not... doesnt seem to be when no weights r on, but i should be easily able to do 60kg full bench's bcos can do incline with dumbells about equal to that weight...

Gym

Only quickly quickly at the gym because I was running late to meet up with people giving me a lift to a beach/holiday house.

7,6,6,6,5@27.5kg@arm 15deg incline dumbbell press
8*5@15kg@arm 15 deg incline pecfly

Squash

Squash: Not as good this week, but we changed our style to 9 min per person so that you dont spend too long (we finished at 930pm the other week) at the place, since we have 5/6 people and only one court.  It makes you too hungry.

Gym

Gym:
7,7,6,5,5@27.5kg@arm 15deg incline dumbbell press
8*5@15kg@arm 15deg incline dumbbell pec fly
10*5@22.5kg@side standing side bend with weight in one hand

77.2kg today, although this seems to be a low point for the week, as last week i was around 78 most days, and was 79 on sunday after lots to eat the day of/night before.

Although I wasnt exactly feeling crash hot last week and so skipped alot of potential exersise, I did walk to uni/ from friends / to friends/ from uni a bit ~25k's walking over the week (outside usual walking) but didnt add it as its not exactly taxing (by the end of the week my left knee was a bit sore, but all good now)

Squash

Squash: This week we tried having just one game each as there was 6 of us and only one court, and we were hoping to avoid the repeat of last week were we didnt finish until 930pm. It did not quite work for even court time and rotation rates. So this week I will sort out a timed roster and instead of playing to 9 points, we will play to a time limit.

Gym and jog

Jog: went around park twice and then back home, which is a not-so-grand total of 3.1k... was all tired

Gym:
10,8,7,7,7@25kg@arm 15deg incline dumbbell press
8*5@bodyweight dips

That was all for todays gym as i was running late for a party i was hosting so couldnt spend much time there. In party news, that went well, got >30 people turn up, which for me is a bit of an achievement, although a few close friends and a fair few recent/notsorecent aquantinces i wanted to turn up didnt make it. Overall it was good i thought.

Gym

7,7,6@27.5kg 6,6@25kg@ arm 15deg incline dumbbell press
7,5,4,4,4@bodyweight pullups
10,8,8,8,6@10 lat pulldown machine
10*5@22.5kg @side standing side crunch with weight in one hand
10@5kg 8*4@10kg standing with weight at shoulder height twist from side to side
1min*3 bridge

Gym

Only quickly quickly went the gym rabbit, down the exersise burrow... yeah i dont really know any references, but tried anyway. 8,7,6,6,4@27.5kg@arm 15 deg incline dumbbell press 10*5@12.5kg@arm 15deg incline pec fly 10*5@8kg@arm standing hammer curls with elbows held in to sides (may have done pullups but i forgets) started doing flat one armed dumbbell press' with feet in the air but it hurt my shoulders (felt a bit like a pinch under the mid delt, which could be pressure on joints which is bad to push to extremes, so axed the gym then)

Squash and swimming

Swimming: ~30mins of moderate intermittent freestyle Squash: Played less well than last week, but still not too bad. We tried single game each before rotating partners. Got thru every combination by 730pm. Which is better than the 9pm finish we had last week.

Pushie and gym

Pushie to and from uni, ~12k's Gym: 9,7,6,5,4@27.5kg@arm 15 deg incline dumbell press 10*5@12.5kg@arm 15 deg incline pec fly 8*3@8kg@arm seated leaning forward rear delt fly (they felt like they were pinching something in my shoulder so gave up) 10,6217.5kg,6,5,4@20kg@arm seated with back shoulder press(someone else had the dumbbells i wanted) 7,5,4,4,3@bodyweight pullups 8,7,7,6,5@bodywieght dips 10@bdyweight 8,7,7,6@bd+5kg 30deg decline situp I really should do more core muscle work, my waist is too narrow for my hips, almost have stupid girly hourglass figure... Going to try the holding a wieght at chest hight while standing and twisting from side to side thing next time. weight: 79.4kg. Started adding protein powder to no fat natural yogurt as a "low fat/high protien" vanilla yoghurt snack. It *almost* works.

jog and gym

jog, around the park twice, maybe 3 ks. not great, not terrible 8,7,6,5,4@27.6kg@arm 15deg incline dumbbell press 6,5,4,4,3@bodyweight pullups 7*5@bodyweight dips 10@22.5kg@side standing side crunch with dumbbell in one hand

pushbike ride

went to collect my brothers boots from a friends. 17ks in .8 of an hours. average 22kph. sad sad sad...

gym

Just sorta faked it at the gym 10,8,6,6,6@25kg@arm 15deg bench dumbbell press 6,5,4,3,3@bodyweight pulldown think i gave up at this point.

Squash

Squash went well today, long as well. I won against Ben once, and came close to winning with Hian twice. I won against Mel and almost won against Julia. I think I am faster because i have lost a bit of weight and taken up more cardio activities atm.

Gym and a jog

Running: ~4k's, pretty much same as last time but that I lapped the ovals 3 times instead of 2. Also, still walked a fair bit, 3 fair long breaks. But a bit of an improvement over the first run, yes chest sore and legs sore, but less so. Gym: 10*5@bodyweight dangling leg raise 10,8,6*3@25kg@arm 20deg incline bench dumbbell press 5,6,5*3@20kg@arm seated with back shoulder press 5,5,4,4,3@bodyweight pullups 10@10,15,20kg,8*2@25kg overhand bitchbar bicep curls. Noticed that my left forearm is visably smaller than my right. Thats what i get from the only consistant sport in my life being a raquet sport. Next time, going to focus a few moves on left only forarm. Also: 78.6kg today, down a bit, but some due to dehydration from going for a run in the sun.

Pushups

I cbf'd going to the gym, so i just did pushups between instances in world of tanks... so ended up doing ~150-200 pushups... so many losses in a row, so many pushups...

Pushbike

Was going to also go to the gym, but then I slept too late and had to meet a friend for pushie and coffee, next i was going to meet a different friend, and then when that fell through I was cbf going to the gym, But since i didnt end up doing any real workout until tuesday, it seems like a failcake. Rode 22k's, leasurely-ish prob average 23kph.

Friend who i rode with set the pace for a short while, he did ~36kph, i dont know how long he would have kept that up, but i felt it was too fast for me, as i am only just starting back... may explain why he lost so much weight so quickly once he took up riding tho.

Gym and Jog

Gym: 10,9,8,6,5@25kg@arm 15deg inlcine dumbbell press 7,7,6,6,4@20kg@arm seated with back shoulder press 10*5@12.5kg 15deg incline pec-fly 10*5@22.5kg@side standing with wieght in one hand side crunch 6,5,4,4,3@bodyweight pullup 6*5@bodyweight full-dips Run: ~3.25k's A long way off my old 12k's days... also i think it took about 25-30 mins. and i slowed to a walk 2 times for about 3 minutes each. But at least I started again!

I wore skins... cant remember if i used to wear underwear with them or not (i wear shorts on top because that is just polite) but i found it mildly distracting and uncomfortable about how it made me *sit*. So maybe i did used to wear underwear also.

Squash

May have done well today, may not have. Won against Mel in all3 games, only lost to ben by 1,2 points in 2 games. Maybe they werent up to par today or maybe i was good. WHo knows.

Gym

Gym: 10,8,6*2,4@25kg@arm 15deg incline dumbbell press 10*5@25kg@side face down bench row thing 10*5 leg ups 10*3 30deg decline situp 10*5@20kg@side standing side crunch with weight in hand 10@5,6,7 ab crunch machine 80.1kgs today. Been a bit lower but went up cos ate entire bag of rice crackers night before.

Gym and Pushie

Pushie to and from uni with a stop at the gym: ~12ks, really need to go for a more usefull length ride. although i can manage ~35kph up mild inclines for ~1k so thats at least nice. Gym: 10*2,6*5@25kg@arm 15deg incline dumbbell press 10*5@12.5kg@arm 15deg incline pec fly 6*4,5@20kg@arm seated with back shoulder press 5,4*3,3@bodywieght pullup (so sad, like a lazy cat trying to climb up a balcony it half fell off) 5*5@bodyweight full dips 10*5@8kg@arm standing hammer curls 10*5@8 lat pulldown machine Not too bad, although i have discovered a preference for metric set/rep numbers as aposed to imperial. I like 5's and 10's, dont like 6's, 12's or 20's. And really dont like random numbers like 3,4,7.

Gym

10,8,6*3@25kg@arm 15deg incline dumbbell press 10*5@12.5kg@arm 15deg incline pec fly 6*5@20kg@arm seated with back shoulder press 6,5,4*2@bodywieght 3@bd-10kg pullup 10*5@20kg@side standing side crunch with weight in one hand.

pushbike and gym

Pushbike to and from uni ~12k's. Melbourne weather is on fire! Warm spring day this morning, rain and freezing this arvo. Gym: 10*5@30deg decline situps 6,5,4*2@bodyweight 4@bd-10kg pullups 10,6,5*3@25kg@arm 15deg incline dumbbell press 10*5@10kg@arm 15deg incline pec-fly 7,5*4@20kg@arm seated with back shoulder press My shoulders were killer sore because of... maybe because i ran full pelt into the back wall of the squash court last night... Who knows, but they were.

Squash

Wasnt bad, my strength shots where up (i think it has to do with the shoulder works i have been doing lately) and my speed was up. Won against Mel (no supprise), lost to Hian and Ben, 3-9 5-9 5-9 2-9. Not too bad (Since sometimes I get 0-9 four times). No Julia, it did take along time to get through us all, since we only had one court, but cant help but think she is dodging playing with me... she does that when she doesnt like the style you play... although i almost never win against her, i dont think that is the important part of what she like/doesnt like to play against.

Gym

10*5@bodyweight dangling leg lift 8,7,6,5,5@25kg@arm 15deg incline dumbbell press 10*5@25kg@side face down one armed bench row thingy 10*5@8kg@arm 15deg incline pec fly 8,6,6,5,5@20kg@arm seated with back shoulder press 4 pullups My shoulder got sore by the end... cant remember why. Also: 80.8 (This weeks average seems to be a bit lower).

Gym

8,8,8,7,6@25kg@arm 15deg incline dumbbell press 10*5@25kg@side single arm "floor facing" bench row 8,6,4,4,4@20kgs@arm seated with back shoulder press 10*5@20kg@side standing side crunch holding a wieght in one hand 5,4,4@bodyweight 4,3@bd-10kg pullups 10*5@bodyweight dangly leg lifts 8,8,7,6@25kg bicep bitch bar bicep curl I liked todays workout, felt like i did good.

Gym

5,3@20kg@arm, 4*3@17.5kg@arm seated with back shoulder press 7*5@50kg 15deg incline guided bench press 4*3@bodyweight 4,3@bd-10kg pullups 10*3@20kg@side standing side crunch with wieght in one hand 6*2@25kg bitch bar bicep curl 6@10kg overhand bitch bar bicep curl gave up early as felt kinda sore from interspersing instances of world of tanks with one armed shoulder raises at home on tuesday with 20kg, then sore shoulder from squash... also i didnt have my phone with me so couldnt time between sets, so was not performing as expected.

Squash

Squash was as lame as always. I am getting a bit faster than i have been of late, but still nowhere near what i was about 1 year ago... I lost to all except jono, and only won against jono once. Need more practice, or more exersise to increase my speed. Speed and reflexes can make up for lack of skill. 81.1kg today, still within standard weekly variation, although i havent peaked high this week.

Bike

To uni, then a friends, then home. ~20ks round trip. Last leg was ~7ks in ~18 minutes... ~24kph, which is ok since its short and i havent been riding very much lately

Gym

Gym: 5*5@50kg 15deg incline guided benchpress (hate the lack of bars at this 24hr gym, stupid liability) 8,6,5,4*2@20kg@arm seated with back shoulder press 10*5@20kg@side standing side crunch with dumbbell in one hand 10*5@25kg@side bench row (i dont know prop name, one hand/ one leg on a bench and do a "row" gesture while facing the ground) 4,4,3@bodyweight 3,3@bd-10kg pullup (apparently what i was calling a chinup is actually a pullup) 10*5@15deg decline situps 8,6*4@25kg bitchbar bicep curl yay, I stayed for 1.5 hours. On the way up again... although I did only go twice last week... need more motovation-ade (like lemonade?)

Gym

Well, except some pushups on saturday and sunday, this is the first bit of exercise i have done in 5 days... not going to go forward with this kind of lax effort... time to kick it up a notch, bam! 10*4,8@20kg@arm 15deg incline dumbbell press 10*5@40kg guided squats... hate not having a proper bar to do free weights stuff with... the guide rail is a pain, and u end up relying on it by accident. 6,5,4,4,3@20kg@arm seated with back shoulder dumbbell press 6*5@25kg bitchbar standing bicep curl I know its not a very intense workout, but 4 different exersices with 1.5 min rest in between @5 sets each and even if the exercise last only 45 seconds, thats still ~40 min's. Just dont feel like the good ol' 2 hours sessions i used to pull. Prob will once I get more back into shape. 81.9kg. Not actually any change from last week when including 2kg variation either way throughout the week.

Gym and pushpike

pushbike to and from uni... ~14k's broken trip Mum called while I was getting ready to start gym and wanted to do dinner/ catchup... who can say no to a free feed... so not a very good gym session 5,4,4@bodywieght,4,3@-10kg bodywieght chinups 10*5@40kg benchpress

Gym squash and bike

Bike into uni, left there overnight cos it was cold and i cbf riding home (it takes ~15min) ~6-7ks Gym: 3*3@bodywieght,3*2@bd-5kg chinups (so bad, do not like) 10,8,8,7,6@40kg benchpress (i want my 100% again, although im 83kg atm,even last time I was in shape I think that was my max press, but weight was 75kg, so was much much better) 8,7,6@20kg@arm 15deg incline dumbbell press 10*5@25kg bitchbar standing bicep curls That was all, supa lazy! Squash was really lazy, didnt get above 3 points in any game... was too tired anyway. Sleep is supposedly one of the big 3 for fitness (Food, Sleep, *Genetics, Exersize) (*in my opinion this is where Genetics should go, but normally people order it F,S then E last) 82.5kgs... also, bitch-titty-esq... stupid bad genetics.

Gym and pushie

Bike: Uni and back, via gym, but forgot my keypass, so had to go home and come back, so i had dinner and took some dutch courage (Tooheys, funnily enough not that helpful) to face the cold and go back to the gym. Gym: 10*5@10 lat pulldown machine 3*3@bodywieght pullups 10*3@20kg@side standing side crunch 10*5@20kg bitchbar standing bicep curls Thinking that I need to push a bit harder, but its only been ~1.5 weeks back at the gym, I figure I really should wait till the end of the month before I start bitching excessively (this is just normal level for me)

Gym

10*5@10 on lat-pulldown machine (wishes had fishes and id drown a trout, damn dimensionless numbers of machines) 10,10,7,7,6@15kg@arm seated with back shoulder press 7*5@15kg@arm lying on bench with legs in the air dumbbell press 6@15kg@arm both sides lunges (do not like) 10@2kg medacine ball, crunches moving ball from side to side? felt semi ok at end... no sore today so need go again.

Gym

10*5@10 lat pulldown machine 8,7,7@20kg@arm 15deg incline dumbbell press 8*5@40kg flat benchpress 5*3@12.5kg@arm seated, resting elbow against knee, bicep curl (seems tooo stupid) 10*3@20kg@side standing side crunch 10*3@20kg@side leaning forward bench row felt good afterwards, although need to work the lats more... chinups it is!

squash and pushbike

pushbike to uni, rained so crashed at ben and julia's after squash... getting better at this bum lifestyle Squash, le terribleh, as per usual.

Bushbike and gym

Pushbike to uni, then home via gym. ~12k's Gym: 10*5@10 seated row 10*5@bodyweight bend forward at mid thing 4*5@bodyweight leg lift (my stomach muscles were super sore from saturday still 5*4,3@40kg 15deg incline benchpress 10,7*2,6,5@10kg@arm standing shoulder press 10@10kg@side 10*2@20kg@side standing side crunch with weight in one hand 5*3@10 lat pulldown machine Felt good. Will try to go in the morning, its too busy after work.

pushbike and Squash

pushbike to uni, to a friends then home ~20k's all up, broken up into ~7,6,7... maybe not even that. Squash was ok, moved more this week than lately, but my racket drooped alot and missed some shots, I blame sore chest/arms. Also, one of the guys there has become/seems to be somewhat snide lately, and I am not sure if I am reading too much into it, or I should pull him up on it. I cannot think of anything I have done lately, although I am by my nature a douche normally, so that is not saying alot.

pushbike

to and from uni ~12ks

Gym

So went to the gym post dinner and two pints. was sore from saturday so am going to blame that for my poor show and not the beers :p 8*2,7,6,5@15kg@arm seated with back dumbbell shoulder press 10*4,8@6kg@arm leaning forward rear delt raise 5,5,4,3@15kg@arm seated with back dumbbell bicep curn 10@30kg,tot@leg lunges with a barbell in each hand. my forearms are sore near the elbow today, weird, i didnt even realise i had anything but tendons running over bend in the outside of the elbow. Also i really dont like lunges, but considering how few of them i did and how my hamstrings/glutes feel today, they are probably the way to go.

Gym

Started back at the gym, yay! maybe ill get those visable viens back on my lower stomach, at the moment i just have a developing muffin top, which is most distressing. I dont want to be a fatty (extra enforced with the bad time i had with my family saturday night, i dont want to be like those fatties) 10*3,8,7@10(no idea what 10 means in weight, stupid machines) seated row 8*3,4,3@40kg guided 15deg incline benchpress (so sad, so low weight) 8,8,7,6@20kg@arm 15deg incline dumbbell press 10*5@40kg squats Then sooo much pain the next two days. so embarrasing to start back, only ~half weight, ~half reps and slow recovery... not to mention i felt like i could do more but something was stopping the energy from getting to my limbs.

squash

Played 3 people, lost to them all... so slow... need to start running again, i noticed that my steps are so short these days, like a foot and a half, considering my actual full-stretch stride can exceed 4 feet, thats short.

Squash

I need a new hobby, although the cafiene pills did make it a bit more fun, i still sucked, and i got light headed and dizzy (which actually is fairly standard for me when i play squash)

Squash

And oh how i suck these days, barely move two feet and always hitting it straight back to my oponent when i do make the ball...

Squash

Squash is getting harder, and im getting slower, deffinitely time to start exersising again.

squash

squash was followed by three hours of world of tanks at bens. I have now researched a t150, only need another 450k credits to purchase it... was more interesting than the squash anyway.

squash

Again not so good at squash, I wonder if running 500meters to catch the bus counts as weekly exersise for purposes of this exersise diary... who knows, if only i knew the person who invented the rules for this thing... oh yeah.

Squash

So can still beat Jono, beat julia once, she cracked the sads, as she does when she is loosing, but i was knackered. Died in the ass... need more fit please

Squash

Squash, getting slower and worser, need to do other exersize to get back up to my peak (despite peak being woefully short of other peoples average)

Squash and pushbike

Pushbike: Rode to uni and back ~15k's. Squash: Lost to everyone except jono. Played only 5 games over 2 hours... not very active.

Squash

Played squash, lost to everyone... Also this is about all I have done exersise wise in 2 weeks, more or less, i really need to get back into it. but i stopped to focus on my masters. But perhaps i should do both... its not like im not wasting my time with comp games anyway, so at least wasting it exersising would be somewhat productive for the increase physical stats questline... the only problem is i feel justified in ignoring study if i have done something "productive" like housework or exersise.

Squash and bike

Rode to and from uni, ~14k's i think?

Squash: lost badly to ben, close games with mike, and beat jono without effort. I dont know why I am consistently inconsistent in playing ability yet almost always the same outcome against opponents regardless of how i feel on the day...

Squash

I won against jonno and hian once out of two, lost to the others, no julia this week.

futsal

We lost, hence loosing our position at the top of the ladder, sadness

Squash

skipped futsal yesterday, did poorly at squash today.

Squash

meh

Futsal

Think we won

Gym

Gym:
12,10,7,6,6@15 pec fly machine
20,16,12@bodyweight 45deg decline situp with twist
10*3@25kg@side standing side crunch
16,12,8@20kg@arm 15deg incline dumbbell press
6*3@+10kg bending at mid back crunch thing
8*3@15kg@arm seated shoulder press
10*3@20kg bicep bitchbar
10*3@8 chess press machine

A little soreness the next day, but no great indicator of a hard workout like friday's. I want more (read SOME) results already... still look skinny-fat with no top on... very disheartening. Maybe if I use protein shakes as snacks instead of doughnuts and other pastry style deserts.

Gym

Gym:
20*5@10 seated leg press machine
20*3@12 both leg calf press on seated leg press machine
10*5@8 seated chest press machine
12,9,7,6,6@15 pec-fly machine
16,14,10@20kg@arm 15deg incline dumbbell press
10*5@22.5kg@side standing side crunches with dumbbell in one hand
20,16,15,12@5 bicep curl machine

Squash and pushups

Was wet so didnt ride to uni.

20*5 pushups throughout the day (mostly at night while watching tv)

Squash: won one against jono and mike and lost all the others. But that is ok, the one against mike now means i have won against everyone at least once... time to retire as i have demonstrated a difference in experiance not fundemental capability... ie I could be as good if i tried so no need to. :P

Although i also play for fun.

futsal

Futsal: We won, 5-2, they were on the bottom of the ladder, so not too much suprise. They were mostly friendly except for one guy who grabbed me back from the ball and seemed to wrap his leg around mine to keep me from getting it, although it may have been an attempted tackle of the ball. Also i bunged up my toenail so its going to fall off i think. I am worried that it potentially exposes the nail bed to that tinea/athletes foot fungus that makes your toenail icky, so may have to soak it in salt water regular until new toenail grows in.

Gym

GYM: 20*5@10 upright seated leg press machine
3*20@12 two legged calf raise on seated leg press machine
10,8,6,5,6@15 pec fly on machine
14,10,7,6@10 on shoulder press machine
16,12@4 on bicep curl machine...

Too much machine work, should really move back to more free-weights.

Gym

Gym:
20*5@10 upright seated leg press machine
20*3@12 both legs calf raise on seated leg press machine
10,7,6,5,6@15 20*2@7 pec fly machine
6*4@14,2*20@6 lat pulldown machine
20*5@3 bicep curl machine

Gym

Gym:
20*5@bodyweight +10kg plate 45 deg incline situps
10*5@22.5kg@side one handed dumbell standing side crunch
5*5@bodyweight+5kg plate bend forward at mid/back crunch
10,7,6,5,6@15 pec fly machine
5*2@bodywight leg raises

Squash

I lost to everyone... not unusual except one of them was a guy who has only played a handful of times... When tired/frustrated i am terrible and it compounds that i get more frustrated when i am loosing and i think i shouldnt be. Ben had injured himself and could only take a few steps each shot... i stil lost both games to him.

Very frustrating was that we got shifted from our pre-booked glassback crts to shitty/broken ones because of a late booked pennant match, lost 1/2 hr of our booking cos their wasnt space for our full booking on other crts, and then the pennant people didnt turn up (so we took their crts when we realised this). We werent told/rang beforehand to let us know, and to make matters worse, the timer on the lights was not reset when we started, so we lost 5 min going back to the help desk to ask them to turn it back on (half way through a match with 15 min to go on our booking)

We have been booking those courts at that same time for almost 2 years. Pennant's can fuck off and use shitty crts. I see no legitimate reason that we (who could more or less be in the fucking pennant based on merit) should miss out because of some "more official" club. They made the point that pennant need glassback for a ref... ref can sit in the fucking stands for the other crts... wanted to hit the desk clerks... but wasnt their fault... also australia says no.

I also beleive this is some evidence of my nihilistic / disestablishment mental bias... I hate "officialdom" being an excuse for preferential treatment (just like i hate "merit" to be, who fucking cares who you fucking pay or how fucking shity arse mother fucking cock wank good you fucking damn well mother cunt are.)

Futsal

We played against a friend of my friend (sorta my friend by ascosiation) and lost 9-3, was close in the first half 4-3, but i beleive the problem lay in the fatties in our team deciding they can hero up the middle and try and force a goal, but then they way out of position when their stripped, and they have been playing defence most of the game so the others are not sure where the fatties are, and they too slow to run back to defense so the other team gets an easy goal... happened many times... also the other team had 1 sub and subbed ~7 times per half, we had 3 subs and subbed ~5 times... need more frequent rotation of players. esp. since the fatties get tired. (This of course is ignoring the fact that the fatties are still better players than me 1-1, i just happen to move around alot more than them.)

Gym

20*5@9 on seated legpress machine
20*3@12 both calf raise on seated legpress machine
6*5@65kg guided benchpress
10@5, 20*2,16,12@3 bicep curl machine
5*5@14, 20@5 lat pulldown machine
10,20*2@bodyweight pushups

Ice Skating

Not really all that fitness-ee, but it was about 3 hours, and i only paid $3 so it was fairly good

Squash and Gym

20*5@9 seated legpress
20*2@6 right calf raise on seated leg press
20@12 both calf raise on seated leg press
10,7,7,6,5@15 pec fly machine
10*5@12 rear delt fly machine
10*5@10 lat pulldown
20*5@bodyweight 45 deg decline situps
10*3@10 shoulder press machine
5*5@bw+10kg bend at mid/back crunch thingies
8*5@8 bicep curl machine

Kinda sick, kinda tired, did terrible... Rode bike there and back tho, ~7k... so lame

Gym

Gym:
20*5 45deg decline situps
6*5@35kg close-handed benchpress 15deg incline
6@70kg,6*4@60kg 15deg incline benchpress
20*5@9 seated legpress machine
20*2@6 right calf press on legpress machine
20@12 both calf press on legpress machine
10*5@13 rear delt fly machine
10,7,7,6,5@15 pec fly machine
6*5@14 lat pulldown machine
3*7@10 shoulder press machine
8*5@5 bicep curl machine
6*2@3 assisted dip machine

Squash, Gym and pushbike

Gym:
20*5@9 seated leg press machine
20*2@6 right calf press on leg press machine
20@12 both calf press on leg press machine
20*5@bodywieght 45deg inlcine situp
6*5@75kg 15 deg incline benchpress
10*5@11 lat pulldown
6*5@10kg bend at mid back crunch
10*5@12 delt fly
9,6,6,5,5@15 pec fly
10*3@10 shoulder press

Squash: I won against jono, not jules, not ben, not hian... so bad

Bike: to uni and gym and friends place then back home ~20ks

Futsal

We lost 3-2. Also I didnt do that much running around this week... I deffinitely feel like I should take up running again or something... I am lacking cardio hard core.

Gym

Gym:
6,5*4@70kg 15 deg incline benchpress
5*5@60kg benchpress
20*5@9 seated leg press machine
20*2@6 right calf press on leg press machine
20@12 both legs calf press on leg press machine
9,6,5,6,5@15 pec fly machine
10*5@12 rear delt fly machine
10*5@10 lat pulldown
5*5@bodywieght +10kg plate held above my head lowerback crunch
5*2,3*3@bodyweight -5kg pullups
10@6,6*2@10 shoulder press machine

Soccar training

Trained at princes park for about 1 hour... wasnt very taxing...

Squash and gym and pushbiking around

Pushbike to gym-uni-friends-home about 20ks all up

Squash: I lost badly to Mike, I find it frustrating that he is the only person i have not won agains even once. The others I do not win against regularly, but it does happen.

Gym:
20*5@9 legpress machine
20*2@6 right calf press on seated legpress machine
5*5@80kg benchpress
10*5@12 rear delt fly machine
8,6,6,5,5@15 pec fly machine

Gym

Gym:
20*5@8 leg press machine
20*2@6 leg machine right leg calf raise
20,18,16,14,12@bodyweight 35deg decline situp
10*5@12 rear delt fly machine
9,6,6,6,5@15 pec fly machine
6,5@60kg guided benchpress

Soccar Training, Riding and Squash

Soccar Training at princess park with my futsal team for an hour. was a bit hot and fell over a few times cos grass is slippery.

Rode to princess park, then cbd then home. ~10ks

Squash, played with Jono for about 1 hr, 4-2 games, 4 my way.

Gym and Pushbike

Gym:
20*5@8 upright leg press machine
20,16,14,14,12 45deg decline situp
10@40kg 6*5@60kg benchpress with guided bar
10*5@12 rear delt fly machine
5*5@15 pec fly machine
5*2@15@side one handed pec fly machine

Pushbike to gym, uni, city, home ~10ks

squash and bikeride

Squash: well i didnt bruise three tendons on my wrist with hyperextension nor minorly break my nose, so from that point of view this week was better. But i still lost to everyone i normally loose to... very frustrating... I got closer to beating Mike, who is the only person i have never won against. 6-9. and i was leading 6-3 at one point... so frustrating.

Ride: 14ks. No idea about time... the ride home, about 7 ks took about 20min with a few stop lights... so prob ~25kph

futsal and bike ride

Futsal: we lost 12-9. It started as a 3v3 game, I was one of the people who made it on time to our game, when our other teammates made it, with 5min to go in first half, it was 5-3 their way. but in the next 5 min it became 9-3. I felt our side should have fared better since it was then 5v4 and we had a sub... but our new guys were all over the place.

It was like individually we were so-so, but when there were more people we would be lazy/ not chase the ball/ not know who to pass to or not be watching for someone to pass to us. So i think in total we are a team of individuals and that is our problem.

Ride: two legs of 15ish minutes each. total ride ~13ks - ave ~25kph

Run

I skipped gym because i forgot my swippee card and i was lazy, but then i missed my bus by like 45 seconds so i tried to run to catch up and ran about 1.2ks over 6 min... still didnt get the bus in the end tho...

Gym

So I have black eyes from running into the wall from squash the other day, not too noticable, but some ppl in the street gave me funny looks so i assume that was it.

Gym:
20*5@8 leg press machine
20*2@6 right calf raise/press on the leg press machine (my right calf just seems alot smaller than my left... gota go for symatry...)
20,14,14,12,10@bodywieght 45deg incline situps
5*5@14@arm single sided pec-fly on pec fly machine... otherwise its just too light, and the machine allows me to not strain my saw wrist.
5*2@14 rear delt fly on delt fly mahcine

then i got bored...
also i went for a 8ish k walk... wouldnt normally put that down as a walk like that is not that long for me, but i was carrying a 15ish kg bag.

Gym

So at squash i ran into a wall again after tripping on my shoes... im beggining to think i should get new shoes... i hurt my hand again and may have slightly broken the bridge of my nose, as it is a little crooked now and is a slightly different shape... it only bled for a second or so tho, so cant have been too bad.

Gym:
20*5@8 seated legpress machine
20,14,12,10,10@bodyweight 45deg decline situps
5*5@12 rear delt-fly on that machine

Then that was enough for me cos my arm hurt

Gym, Squash and a little bike ride

So I have actually only done the gym at this point, but the others are coming along at some point.

Gym:
14*2,10*3@bodyweight 45deg decline situps
10*5@8kg@arm standing shoudler raise with inward turned wrists (to try and focus on ?lateral? delts)
10*5@bodyweight 90deg leg raises
20*5@8 seated leg press with high angle on back for hammstring/glute focus

Squash should be ok...
Riding should be ok... ~7-10ks (just getting the bike home from where i left it last week when I hurt my hand.)

Hand is still a little sore, hence i didnt do any real wieghts at the gym.

Gym

10*5@bodyweight 45deg decline situps
8*2@20kg@arm seated with back shoulder press

my hand is still sore from bruised tendons so then i gave up... i will just focus legs this week... maybe some delt-raises since they are light weight.

Ride and Squash

Ride: To work in the morning:
~31ks took 1.3hrs, i think my brake was rubbing on the wheel though.

Squash: Played badly, hurt my hand by running into a wall: cant use hand for a week due to being all swollen and sore.

Gym and ride

10,8,7,6*2@25kg@arm 30deg incline dumbbell press
6*5@20kg@arm seated shoulder press
10*5@15kg 15deg incline pec-fly
10*5@12 rear delt-fly on machine
8,6,6,5,4@80kg bench-press
5*5@bodyweight pull-ups
8*5@bodyweight 45deg decline situps

Rode home from the work gym:
~31k - in about 1hr15min against a strong headwind a lot of the way.

ave 25k's - thats not too shabby for me...

Rode to and from station to work in the morning:
~7ks

Gym and Squash

Gym:
8*5@11 on bench-press machine
8*5@25kg@arm 30deg incline dumbbell press
7*5@15kg@arm pec-fly
10*5@12 delt-fly machine
5*5@bodyweight-5kg chinups
6*5@20kg seated with back shoulder press
10*5@10kg@arm standing delt-raise
7*5@15kg hammercurl
10*5@20kg@side standing side crunch holding dumbbell
6*5 45deg decline situps

Squash was really bad.

Futsal

We lost by alot, and i mean alot.

Gym

8*5@11 benchpress machine
7*5@25kg@arm 30deg incline dumbbell press
7*5@15kg@arm 15deg incline pec-fly
6*5@15kg@arm hammer curl
8,7,6,6,6@17.5kg@arm seated shoulder press
10*5@10kg@arm standing delt-raises
10*5@20kg@side standing side crunch with dumbbell
5*5@bodyweight chin-ups
10*5@10 machine delt-fly
8*5@8 seated rowing machine
10*5@11 lat pulldown

Squash

dont recall

Futsal

Lost, nothing out of the ordinary

Gym

think I did 10's on the benchpress machine but cant recall most of what i did, it was a long time ago when I actually went.

Gym

14,12,10*2,9@9 benchpress machine
7*5@15kg@arm 15deg incline dumbbell pec-fly
10*5@20kg@side standing side crunch with dumbbell
7*5@15kg@arm sitting hammer curl
10*5@11 lat pulldown


1min between sets.

Gym and squash

Gym:
10*2,8*2,7@22.5kg@arm 30deg incline benchpress
8*5@9 benchpress machine
10*2@12.5kg@arm6*3@15kg@arm seated without back hammer curls
7*4,5@15kg@arm 15deg incline dumbbell pec-fly
10*2,8,6*2@17.5kg@arm seated with back shoulder press
10*5@10kg@arm standing shoulder raises
10*5@10 machine pos-delt fly

Squash: for about 1 hr over 1.5hrs. Sucked pretty bad, but i didnt have any dinner beforehand.

futsal

Futsal, we lost 5-4, we were 3-4 with 6 minutes to go then they got 2 goals (while i was not on field) in 2 min. The other seemed very unhappy about that. I need to practice: kicking hard and making quick choices about where to kick it too.

Gym

Really need to look up a relationship between the synergy brand gym equipment numbers and the actual weight.... also finish my masters... damn elephant in every friggin room i go in... who would think i could also fit an elephant in my head... damn.

Gym:
12*2,10*2,8@9 on benchpress machine
8*2,7,6,7@22,5kg@arm 30deg incline dumbbell press
10*5@8 on rear delt fly machine
6*5@15kg@arm 15deg incline pecfly with dumbbells
10*2,8,7,6@15kg@arm seated with back shoulder press
10*5@10 seated row machine

Then I was going to come back after it wasnt so busy but didnt in the end... c'est la vie

Gym

Gym:
20*5@7 seated leg press
15*5@8 seated hamstring curl
10*5@bodyweight dangling leg raises
15*2,10,8*2@25kg+bodyweight@leg one legged calf raise.

Gym

Gym:
10*5@7 benchpress machine
8*2,6,5*2@22.5kg@arm 30deg incline dumbbell press
10,8*2,6*2@15kg seated shoulder press
10*5@10kg@arm standing shoulder raise
10*5@12.5kg@arm 15deg incline dumbbell pec fly
10*5@10 lat pulldown