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