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.