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