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.