Gym and Pushie

Pushied to and from uni, as the weather has turned nice and it seems like it wont be raining much anymore, although, as it is melbourne, that is probably only true as far as you can see on the horizon. I havent been riding through winter, because as a whiney little pansy, it was too cold and wet. So now when I went riding, I was tired and my legs sore, very quickly.

Gym: 7,6@27.5kg@arm 7,6,5@25kg@arm 7,7,7@20kg@arm seated military press
7*5@15kg@side single armed alternating front dumbell delt raise
7,12*2@12 seated cable rowing machine
10,8@10kg@arm 10*3@8kg@arm standing medial delt raise
7,8*2,7*2@35kg@arm dumbbell shrugs
6*3@12.5kg@arm 7*3@10kg@arm bent elbow, standing medial delt raise
10@20kg 8@30kg 4@40kg standing bar row
10@10,5@15,6@13 rear delt fly machine

I feel like alot of my odd looking(weak looking?) upper body comes from a lack of deltoid size, especially when compared to my triceps (which are also probably too large for my biceps, so maybe I should start doing explicit bicep stuff too, but it used to make my forearms feel like they had "shinsplints")

Gym

Gym: 10*5@14 leg squats machine
8*5@12@leg one legged calf raise on squat machine
10*5@14 hammstring curl machine
10*5@side "step up" to knee high step interlaced with
6*5@12.5kg@arm one legged romainian deadlift with dumbbells (balance thing mostly)
8*5@80kg smith machine squats
10@20kg bar glute bridge (felt silly doing it)

Gym

Gym: 7,6,5@35kg@arm 7,5,4@30kg@arm 7,7@25kg@arm dumbbell press at 15deg incline
10*5@12,5kg@arm dumbbell bench pec-fly
5*5@17.5kg dips
10*5@3@arm accross body swipes with cable machine
10*3@12 pec fly machine

Also I thought since it is important to make sure I eat enough protien, and I am sans fundita to buy protein shakes by the bucket, I decided that I will try to eat canned sardines in tamato juice as between meal snacks.

They cost 69c a can: 125g total mass; 21g protein; 3fat; >1g carbs. The main drawback is 488mg sodium per can, which is 21% DRI.

Also, eating fish alot has negative breath ascosiations, and its not my fav. flavour in the world, but its still better than lollies, buiscuts or "health" bars, that are all >60% carbs.

Gym

Gym: 7,6,3@35kg@arm 6,5@32.5kg@arm 6*2@25kg@arm dumbbell press
7*5@22.5kg@arm 10deg incline dumbbell chest squeeze
10*5@3@arm cable one armed direction of rotation perpendicular to corronal plane (sweeping accross body)
6,5,4@15kg 5*2@12.5kg dips
7*5@40kg 45 deg decline chest press on smith machine
8*5@10 pec fly machine

Gym

Gym: 10*5@13 seated leg press machine
10*5@10@leg single leg calf press on press machine
10*5@13 hammstring curl machine
10*5@80kg squats on smith machine
5*5@12.5kg@hand@leg one leg romainian deadlift with dumbbells in hands

Gym

Gym: 10*5@13 hamstring curl machine
10*5@80kg smith machine squats
10*5@8@leg one leg calf raise on seated/lying squat machine
10*5@13 seated leg press machine
5*5@12.5kg@arm@leg dumbbells in hands one legged romainian deadlift

My hamstrings hurt for the next few days... should have done more glute and calf stuff to balance it out...

Gym

Gym: 8*5@13 lat pulldown machine
5*6@bd pullups
5*5@35kg@arm bent over bench single arm dumbell row
10*3@6@arm one armed lat pulldown on cable row machine (has an overhead thingy)
10*5@10 seated rows on row machine
10*5@6 two armed tricep curls on cable machine

Im not really sure how to target Lat Dorsi too well, but them and serrutus anterior are the goal for today. By the feel of it, it wasnt that successful, but Ill know for sure tomorrow (as my chest and obliques are sore today from wed and thurs)

Gym

Gym: 10@6@side 10*4@7@side cable wood chop
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10*5@bd+10kg 45deg decline situps
10@15kg@side 10*3,9@17.5k@side side crunch on back incline bench

Long and short of it, it is oblique day... dont want to be too acute on the point, stop being obtuse, and just be oblique! :p

Gym and Squash

Gym: 7,6,3@35kg@arm 6,5*2@30kg@arm 10deg incline dumbbell press
6*5@22.5kg@arm 15deg incline dumbbell pec fly
6*3,5,4@bd+15kg dips
8*4,7@4@arm accross body one arm cable chest sqeeze
6*5@40kg 30deg decline smith machine press

Squash later tongiht.

I decided a few weeks ago that I would only go to the gym if I got up before 9... As is apparent, it took many weeks to achieve this... Hopefully tho, this is the start of a new period of productivity, both in the gym and at uni.

Squash

Squash, on a different day even! With Jono, at a free court at his work, its pretty good, and we go out for beer after, what could be better (of course, finished uni, high payed moderate stress job, a partner, a big house and millions of adhoring groupies?)

Squash

Squash, same same.

Gym

Gym: 8,7,3@35kg@arm 10deg incline dumbbell press
6*5@bd+15kg dips
10*5@3@side cable one armed chest sqeeze
6*5@65kg smithmachine benchpress
10,8*4 feet on bench pushups

Gym

Gym: 10*5@14  seated squat machine
10*5@13 hamstring curl machine
8*5@80kg smith machine squats
8*5@60kg@side one leg calf press smith machine

Gym

Gym: 10,9,6*3@22.5kg@arm seated military shoulder press
8*5@12.5kg@arm standing lateral shoulder raise
10*5@12.5kg@arm interleaved standing medial shoulder raise
10*5@10kg@arm rear delt fly
10*5@80kg shoulder shruggs
6*5@8@side cable machine "shopping bag lift"

Gym

Gym: 8*5@80kg squats
10*5@13 hammstring curl machine
10*5@50kg@leg single leg calf press smith machine

Squash

Squash for an hour

Gym

Gym: 10*5@10 ab crunch machine
10*5@17.5kg@side leaning side crunch with dumbbell in one hand on back bench
10*5@17.5kg leg raises
8*2,6*3@37.5kg@side standing side crunch with dumbbell in one hand
6*5@8@side cable wood chop

Eating a big meal of mostly meat before doing stomach at the gym = Not Win. may have vomited a little bit in the back of my throat at one point... tasty?

Gym and Squash

Gym: 8,8,7,7,6 pullups
10*5@8 cable lat pressdown? (arms straight drawing bar grip down to knees)
5*5@37.5kg@arm single arm dumbell row

That was all i felt like, i been super lazy lately.

Also played squash with Jono for an hour before pub quiz with alcohol and pizza dinner.

Squash and Gym

Gym: 10*5@12 seated pec fly machine
10*5@3@side standing side on to cable machine, arm drawn accross waste in arc motion s.t. axis of rotation as seen by an observer on the moving wrist is perpendicular to chest (cant think of a real name for it)
5*5@50kg 45deg incline smmith machine press
5*5@20kg@arm legs held elevated alternating single arm dumbell press
5*5@bd+17.5kg dips

Squash: Ran around trying to hit a little hard rubber ball with a light weight rigid racket. so check at playing squash.

Gym

Gym: 10*5@13 squat machine
8*5@80kg squats smith machine
10*5@12 hammstring curl machine
10*5@50kg@leg one leg calf press smith machine

was a leg day :P (not everyday is chest day)

Run

Went for two laps around the tan with friend, was kinda slow but ok ish.

Gym and run

Gym: 9,8*2,7,6@bd pullups
5*5@37.5kg@side single arm bench row.

Thats all i felt like today. was tired and running late for uni, so sue me.

Run later tonight with a friend, but the weather is sooo bad, I suppose it will be all manly of me to run in the rain (complaining to my chick friend about the cold the whole time :p). (ended up friend didnt want to go cos of rain)

Gym and Sqaush

Gym: 5*5@35kg@arm dumbbell press
8*5@22.5kg@arm 10deg inlcine dumbbell pec fly
7*5@40kg 35deg decline smith machine press
6*5@6 bicep curl machine
8*5@3@side one armed accross body cable ?chest squeeze? really could do with knowing real names for exersises

Squash later tonight.

Think a few factors effected todays gym, tiredness/lack of good diet lately/not going very consistently in last two weeks, but still feel very down about the lowering of mach dumbbell press from 75kg tot to 70kg... so so very sad.

Gym

Gym: 6*5@22.5kg@arm seated military press
8*5@12.5kg@arm standing side shoulder raise
8*5@12.5kg@side interlaced standing one armed front shoulder raise
10*5@12.5kg@arm rear delt dumbbell fly
10*5@80kg shoulder shrugs
15*5@3kg@arm arm circles
10*5@20kg standing plate press
5*5@8@arm accross body cable "shopping bag lift"

weight: 76.4kg. but heading down, you guessed it, pizza on the weekend, went up from 75kg to 77.8kg in one night and then dropping by a .5-1kg each day since.

Gym

Gym: 10*5@37.5kg@side standing with dumbell in one hand side crunch
10*5@bd+10kg 35deg decline situp
7*5@17.5kg@side back bench side-on side crunch (~45deg incline)
7*5@7@side cable wood chop

Havent been to the gym in a while so it takes a bit to get back into it I suppose, just been lazy lately.

Squash

Played squash with jono for a change of pace, lost still.

Squash

Squash, played poorly, as always.

Gym

Gym: 10*5@12.5kg@arm standing side shoulder raises
10*5@12.5kg@arm standing front shoulder raises
10*5@12.5kg@arm rear delt fly dumbells
6*5@22.5kg@arm seated military press
10*5@80kg shrugs
8*5@11@side cable accross body "shopping bag lift"

Gym

Gym: 9*2,8*3@bd pullups
10*5@8 lat pressdown cable machine
5*5@37.5kg@side bench single arm row
10@7,8,9,10,11@side one armed cable lat pulldown

Gym and Squash

Squash, not so good.

Gym: 7,6@37.5kg,2,6,5@35kg@arm flat dumbbell press
9*5@22.5kg@arm 15deg incline dumbbell pec-fly
5*5@+17.5kg dips
10*5@12 pec-fly machine

Gym

Gym: 8*4,6@22.5kg@arm seated military press
8*5@12.5kg@arm standing lateral shoulder raises
8*5@12.5kg@side alternating front shoulder raise
10*5@12.5kg@arm rear delt fly
8*5@80kg shoulder shrug
10*5@6@side one arm, draw up accross chest cable row
15*5@3kg@arm standing shoulder circles

Gym

Gym: 8*5@80kg squats smith machine
9*5@50kg@side one legged calf press smith machine
10*5@12 hammstring curl machine
10*5@13 seated leg press machine

Gym

Gym:10*5@10kg 45deg decline situp
8*5@37.5kg@side standing side crunch with dumbbell in one hand
10*3@+17.kg dangling leg raise
8*5@15kg@side back bench side crunch.

run

Went around the tam, ~4ks or such, with a friend.

Squash

Played squash, I thought I was playing really good form, other player cracked the sads because I was apparently doing alot of mean/janky shots. Tomato/tomato.

Run

Run around the ?tam? or whatever those yuppies call that particularly popular running circle.

Did it with a friend, she went at her pace and I also went at her pace :p. Im not made of effort!

Gym

Gym: 10*5@13 leg press machine
10*5@12 hamstring curl machine
8*5@80kg smith machine squats
9*5@50kg@side one legged calf press smith machine
10*3@3@side cable to ankle abductor/adductor stretches (inner and outer thigh @10 each)
10*3 jump up onto knee high box from squat position

Gym

Gym: 8*5@37.5kg@side standing side crunch with dumbbell in one hand
20*3,10*2@bd+5kg 45deg incline situp
10*5@bd+15kg dangling leg raise
7*5@15kg@side side crunch with dumbell in one hand on inclined lower back bench

Last exersise was more difficult that I would have imagined after doing high weight with pretty much the same exersise while standing, however I am beggining to notice asymmetry in either the erector spinea or the serrutus posterior inferior between the left and right. To the point where on one side while standing (relaxed, knees not locked), the left one sticks out and the right one seem non-existant. I felt like it was probably developing from poor form in the standing side crunch (I try to keep symmetric form, but I cant be sure) so I decided the lower back bench approach would isolate muscles and support form more. Since I dont want an asymetric back (for health reasons also). However todays routine took almost 50min, with 20 45sec rests between sets, and the one-sided exersises essentially taking twice the time of the single, that still puts me at ~55seconds a set (which is not what it actually was, more like 40seconds). Meaning I must've daydreamed and procastinated an average of about 15seconds a set... not good if I want to fit more into my days.

Gym

Gym: 8*5@bd pullups
5*5@37.5kg@side bench one armed dumbell row
5*5@16 cable row machine
5*5@bd rocky pullups
10@8(left) one armed cable lat pulldown (felt like I had favoured the left so wanted to exhaust it too)

Gym and squash

Gym: 7,6,5@37.5kg@arm 5*2@35kg@arm dumbbell bench press
5*2@25kg@arm @60,45,30,15,0 deg incline with a 2min rest between 'super' sets (10ish seconds between normal sets) (failed at trying for third 'super' set so went on to do different stuff)
10*5@8 chest press machine
7*5@30kg bitchbar standing bicep curl
10@8,9,10,11,12 pec-fly machine

Squash: Tonight I am going to go play with Jono at a free venue for 45min, then travel accross melbourne cbd to a pay-to-play venue with normal people for another 30ish minutes, should be good variety.

Gym

Gym: 20*4,15@bd+5kg 45deg decline situps
10*5@10@side "arrow" style cable woodchop
10*5@15kg dangling leg raises
8*5@37.5kg@side standing side crunch with dumbbell in one hand

Weight: 76.8kgs. Pretty stable since taking a week off the gym, although I went down a little bit from the week before that. But I think that is mostly due to fuduciary constraints limiting me to no Hungry Jacks. :p

Gym

Gym: 8*3,6*2@22.5kg@arm seated shoulder dumbbell press
8*5@12.5kg@arm standing side shoulder raises
8*5@12.5kg@side interlaced standing front shoulder raise
8*5@12.5kg@arm dumbell rear delt fly
10*5@6@arm cable "shopping bag" lift
10*5@80kg shrugs
14*5@3kg@arm outstreatch arm circles

Gym

Gym: 5,6,4,4,2@37.5kg@side 7@30kg@side dumbell flatbench press
8*5@22.5kg@arm 15deg incline dumbell pec-fly
6*5@bd+17.5kg dips
6*5@45kg 45deg incline smith machine
10*5 fet on bench pushups
9*5@20kg standing plate press

Gym

Gym: 10*5@13 leg press machine
10*5@12 hamstring curl machine
9*5@80kg smith machine squats
9*5@50kg@leg one leg calf raise smith machine
10@+5kg "back crunch" bend at mid thingy

Gym

Gym: 10*5@35kg@side standing side crunch with dumbbell in one hand
20*3,15*2 45deg decline situp
7,4@10@side arrow style woodchop cable machine

Gave up at this point as am mildly tired and irritated, as got up early (for me) and had house inspection by landlord and realestate agent and found out registered mail of 120 day notice to vacate "never arrived" according to flatmate, but because its registered that excuse doesnt work, so now we have a suprise 90-ish days to vacate...

Gym

Gym: 8*2,7,5*2@bd pullups
10*5@7 cable lat pushdown
5@12,5@11,6*3@10 reverse cable lat pulldown
8*5@11 cable lat pulldown
8*5@35kg@arm bench one arm rows
4*5@bd rocky pullups

Gym and Squash

Gym: 10*4,8@20kg@arm@65,45,30,0 deg incline dumbbell press with 10-20sec break between sets and 2min between 'super'-sets
5*5@22.5kg@arm 15deg incline dumbbell pec fly
8*5@bd dips

This was a change of pace chest day... hurt alot by the end of the dumbbell press's despite the light wweight, (was a total of 192 reps at various angles over 5 'super' sets)

Squash: Hasnt happened yet, will involve regular people plus jono.

Gym

Gym: 8*5@20kg@arm seated shoudler press
7*5@12.5kg@arm side standing shoulder raise
8*5@12.5kg@side front standing shoulder raise
7*5@12.5kg@arm rear delt fly
10*5@80kg shrugs
10@4,10@5,8,9,8@6@side cable machine accross body shoulder raise
10*5@3kg@arm arms outstretched circles.

Weight today was 76.1kg. I blame the week off thing, it has given my body a bit of a jolt with regards to cabability in the gym (downwards) but hopefully this means that I will get more growth in the next short while as a result. A bit like waves on a beach when the tide changes, they come in and go out, but the mean slowly shifts up the beach :p

Gym

Gym: 20*5 30deg decline situps
10*4,7@35kg@side standing side crunch with dumbbell in one hand
10*5@+15kg hanging leg raises
8*5@10@side "Arrow"-style wood chop cable machine
3*1.15min@side side planks

So the obliques/seratus area seems to have deminished slightly with the week off... since i really only work on them one day a week anyway, i think they didnt really need it...

Gym

Gym: 8,7,5@37.5kg@arm 6*2@32.5kg@arm flat dumbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
7*4,6@bd+17.5kg dips
7*4,5@40kg smith machine 45deg incline press
10*3,8*2 pushups with feet on bench

So after a week off (part because I was sick and part because I decided to follow some generic online advice about taking one whole week off every three/four months) I was not at top form, but hadnt lost that much. And it has produced a fair bit of soreness the next day, so that means it will probably help get past this "no results" period I am going through.

Gym

Gym: 10*5@13 leg press machine
10@11,10@12,10*3@13 hamstring curl machine
15*4,10@bd bend at mid "back crunch" thingy
10*4@20kg@hand@side one legged calf raise (hard with balance)
10@40kg@side smith machine one legged calf raise
8*5@80kg smith machine squats

Gym and Run

gym:9,8,5*3@35kg@arm dumbbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
6*5@bd+17.5kg dips
8*2,7*2,5@40kg 45deg incline smith machine press

Jog: 3k's: to the footy-soccar-cricket ovals and around 2ce and home. Was very tired and out of breath by the time I got home. Really should try and do more with cardio.

gym

Gym: 10@20kg@arm,10,8*2,7@22.5kg@arm seated shoulder press
8,7*5@12.5kg@arm side standing shoulder raise
7*5@12.5kg@arm front standing alternating shoulder raise
8*5@12.5kg@arm rear delt fly
8*5@80kg shrugs
8*5@3@side one armed cable delt fly
10@3@arm,10@4@arm,10,8*2@5@arm single arm standing cable row
10*5@3kg@arm standing arm circles

Gym

Gym: 7*5@12 underhand close grip lat pulldown machine
10@6 10@7 8*3@8 standing front on cable lat ?pushdown? (dont know name)
7*2,6,7,6@bodyweight pullups (discouraging that i used to be able to do ten fine)
8*5@12 cable row machine
6*5@30kg@side bench single arm dumbell row (was feeling tired so didnt do usual 35kg)
2mins of moderate intensity rowing to fill in last few minutes before 1 hour was up

Chest is a little sore from yesterday, so the strange 6*4*5 at different angles seems like a keeper for now.

No squash this week, sad panda.

Gym

Gym: 6*5@25kg@arm interlaced with 10sec rest@65,45,15,0 degree incline dumbbell press with 2.5min rest between each "super" set (read about it on a websight as a good "change up" for if your chest results are plateauing)
7,6,7,5@22.5kg@arm 7@17.5kg@arm 10deg incline dumbbell pec-fly
6,5,6*3@bd+17.5kg dips

Weight today: 78.4kg. Not a significant variation from last week.

thinking the change in todays routine should help with the lack of chest results ive been seeing lately (stuck on ~8/9 reps for 70kg press first set and ~6 reps for other sets.) and maybe do this one day a week and the heavier normal dumbbell press one day. just for a bit. (seemed to wear most on my left shoulder though, so see how saw i am tomorrow as to how much i feel it is actually targeting chest)

Gym

Gym: 10*5@37.5kg@side standing side crunch with dumbell in one hand
20*5 30deg decline situps
6*5@11@side cable "arrow" style woodchops
10*5@+15kg danling leg raises
3@1.15min@side side plank
2@1min plank

Gym

Gym: 10*5@70kg smith machine squats
10*5@40kg@side single leg calf press on smith machine
10*5@12 hammstring curl machine
10*5@13 leg press machine

Gym

Gym: 9,8,6*2,3@35kg@arm flat bench dumbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
7*3,6*2@bd+17.5kg dips
8*3,7,6@40kg 45deg incline smith machine press
6*5@25kg bicep bitchbar curl (real slow)

Gym

Gym: 10*5@20kg@arm seated dumbell shoulder press
6*5@12.5kg@arm medial shoulder raise
10*5@10kg@side interlaced one armed sagital shoulder raise
10*5@10kg@arm rear delt flys
8*5@22.5kg@arm shrugs
6*5@12.5kg@arm standing shoulder rotate cuff thingy (no idea of name)
6,7*4@3@side one armed rear delt fly on cable machine
4*5@3@side one armed medial delt raise on cable machine

Dont know the names for most of these moves, or if i am doing them right, who cares.

Gym and Squash

Gym: 6,5,4,3,4@bd+15kg pullups
8*5@12 cable row machine
7*5@13 close underhand grip lat pulldown
6*5@35kg@side bench single arm dumbell row

Tried doing "mutli joint" exercises before "single joint" ones (ie whole body / both sides, before single arm ones) as a magazine seemed to imply it works better...

Squash: won one game each against jules and ben, but Hian beat me hands down.

Gym

Gym: 9,8,6*2,5@35kg@arm dumbbell benchpress
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
7*5@bd+17.5kg dips
7*5@40kg 45deg incline smith machine press

Weight: 77.9kg. Also I satrted eating  meatballs with each meal again today, although meatballs are half "soy mince" (which has a nasty smell, despite some spices added to meatball, but so long as i dont breath in through my nose while eating they taste ok. Will ahve to work on flavour)

Gym

Gym: 10*5@37.5kg@side standing side crunch with dumbell in one hand
10*5 leg raises interlaced with 15*5@30kg seated twist with bar across shoulders
10*5@+15kg dangling leg raises

Ran out of energy so called it quits before arrow wood chop, although next day was sad obliques were not standing out and regretted skipping the best "pump" exersise.

Gym

Gym: 10*5@13 leg press machine
10*5@70kg squats smith machine
9*3,8*2@40kg@leg single leg calf raise smith machine

Gym

Gym: 8,7,6,5,4@35kg@arm bench dumbell press
7*5@22.5kg@arm 10deg incline pec-fly
6*5@bd+17.5kg dips
8*5@40kg 45deg incline smith machine

Gym and squash

Gym: 10*4,7@20kg@arm seated shoulder press
6*5@12.5kg@arm lateral shoulder raise
10*5@10kg@arm fore shoulder raise
10*5@10kg@arm rear delt fly
8*5@20kg@arm shrug
8*5@25kg standing bar row
20*5@3kg@arm outstreatched shoulder circles

Squash later today

Gym

Gym: 5*4,4@+15kg pullups
8*5@35kg@side bench one armed rows
8*5@12 cable row machine
7*5@12 underarm close hand grip lat pulldown machine
10*5@10@side side on one armed lat pulldown on cable machine

Gym

Gym: 8,7,6,5,4@35kg@arm flat bench dumbbell press
6*5@22.5kg@arm interlaced with 6*5@12.5kg@arm 10deg incline dumbbell pec-fly
6*5@+17.5kg dips
10*5 with feet on bench pushups

Gym and squash

Gym: 10*5@35kg@side standing side crunch with dumbbell in one  hand
10*5 bench leg raises and 15*5@25kg seated twist with a bar accross the shoulders
10*5@10@side cable "arrow" woodchop
10*5@+15kg dangling leg raise
3@1.15min@side side plank
2@1min plank

Squash: Just played Mel, for four games.

Gym

Gym:10*5@70kg smith machine leg press
9,8*4@40kg@side smith machine single leg calf press
10*5@13 cable leg press machine
10*5@6 cable machine "glute curl"

gym

Gym: 4,5*2,4,3@35kg@arm flat bench dumbbell press
6*5@22.5kg@arm interlaced with 6*5@10kg@arm 10deg incline dumbbell pec-fly
7*5@+15kg dips

Gave up at this point as was tired

Gym and squash

Gym: 10*5@35kg@side standing with dumbell in one hand side crunch
10*5 bench leg raises interlaced with 10@25kg seated twists with bar across shoulders
8*5@10@side "arrow" cable wood chop
10*5@15kg dangling leg raises
3@1.15min @side side planks

Squash: not so good, not so bad. lots of running, not much skill

Gym

Gym: 8,7,6*2,5@35kg@side 10deg incline dumbbell press
6*5@25kg@side interlaced with 6*5@10kg@side 10deg dumbbell pec-fly
7*5@15kg dips

Weight: 77.6kg... so not really much change from 2 months ago, stopped eating as regular as I was and now it seems harder to shift from this weight.

Gym

Gym: 8*5@25kg@arm seated shoulder press
6*5@15kg@arm standing side dumbell delt raise
8*5@10kg@side one armed standing front dumbell delt raise
10*5@10kg@arm 45deg incline rear delt fly
6@12.5kg@arm bent arm standing side dumbell delt raise
10*5@25kg standing bar row

I decided more shoulder work is required for a more broad upper body look. I think i also need some kind of "uppercut" exersize to work the upper pecs where they join to the colar bone, but im not sure what is a good one for that yet.

Gym

Gym: 6*2,5,4*2@+15kg pullups
8*5@35kg@side bench one armed rows
8*5@12 cable row machine
5*5@6@side one armed side lat cable pulldown

Gym and Squash

Gym: 10*5@13 leg press machine, with hammstring stretches between sets
10*5@70kg smith machine squats, with calf stretches in between sets
9*2,8,9,8@40kg@side single leg smith machine calf press
6*3@bd feet under weight, on knees, resist fall forward
8*3@bd+10kg bend forward at mid thing

Squash wasnt terribad, but coulda been better.

Gym

Gym: 10*5@35kg@side standing side crunch with dumbell in hand
10*5@bd laying leg raise interlaced with 15*5@20kg bar on shoulders twist side to side
10*3@bd+20kg 35ish deg decline situps
3@1min@side side plank
2@1min plank
10*3@bd+15kg dangling leg raise

Tried to do thing where, lying on the ground with legs in air, 90degs to torso, bend legs from side to side so they touch the ground... failed, gave up, left gym.

Gym

Gym: 7,6,6,5,4@35kg@arm 10deg incline dumbbell press
6*5@25kg@arm  interlaced with 6*5@10kg@arm 10deg incline dumbbell pec-fly
6*5@bd+15kg dips
8*5@6@arm cable machine standing pec-fly/uppercut
10*5 feet on bench pushups

Am going to start doing "you are your own gym" intermediate 30 min a day workout app i have on my phone too.

Gym

Gym: 6*5@12.5kg@arm medial line shoulder raise
10*5@8kg@arm sagital plane alternating shoulder raise
7*5@7kg@arm 45deg bench rear delt fly
5,5,4,3,3@20kg@arm seated dumbell shoulder press
10*5@20kg@arm shrugs
7*5@10kg@arm bent elbow medial line shoulder raise

Decided shoulders would be a good day to add, but i dont really know many shoulder workouts that arnt all really "samee".

Gym

Gym: 6*2,5,4*2@35kg@arm 10deg incline dumbbell press
6*5@25kg@arm interlaced with 6*5@10kg@arm 10deg incline dumbbell pec-fly
6*5@bd+15kg dips
10*5 pushups with feet on bench.

Ran out of enthusiam today for gym, as i do everyday, but quicker than normal today. Havent been eating as per my usual routine the last week and it is coming through as lethargy more than hunger.

Squash

First week back at squash (and several days of no gym) and I was epic tired (stupid final chapter of the tWoT series) so lost to julia and hian, however i won against ben and mel. I think i only won against ben because he knee is bust.

Gym

Gym: 7,6,5@35kg@arm 8*2@30kgs@arm 10deg inlcine dumbbell press


Gave up after this point cos i kinda felt tired/sick

Gym and Bike

Gym: 6,5,4*3@35kg@arm 10deg incline dumbbell press
5*5@25kg@arm interlaced with 6*5@10kg@arm 10deg incline dumbbell pec fly
6,5,6*3@bd+15kg dips
6*5@6 cable standing pec-fly/uppercut
10*5 pushpus with feet on bench
6*5@40kg smith machine 45deg incline press
7*5@50kg smith machine 45deg decline press

Bike: to and from uni, via friends house, ~20ks

Stupid event at the race grounds makes moving about near home a pain.

Gym and Bike

Gym: 10*5@70kg smith machine squats
8*5@40kg@side smith machine one legged calf press
10*5@13 seated squat machine with weighted hammstring stretch between each

Bike: To and from uni via ben and julia's ~20ks

Gym and Bike

Gym: 6,6,5,3@bd+15kg 6@bd pullups
8*5@35kg@side one armed bench rows
7*5@13 close underhand grip lat pulldown machine
8*5@5@side side on lat pulldown on cable machine
3*5@bd rocky pullup

Bike to and from uni, ~14k's

Weight: 78.4kg's. But I have lost the visable veins (to some extent) on my lower abs/obliques, so I am thinking it is too much fatty food with 4 100g meatballs a day, so reducing that back to 2, and having a replacement dimsim in place of the meatball in half the meals.

Gym and bike

Gym: 6,6,5,3@35kg@arm 6@32.5kg@arm 10deg incline dumbbell press
4,5*2,6,5@25kg@arm interlaced with 6*5@10kg@arm 10 deg incline dumbbell pec-fly
8*5@5@arm cable machine standing pec-fly/uppercut
6*5@bd+15kg dips
10*5 pushups with feet on bench
6*5@40kg smith machine 45deg incline press
8*3@50kg smith machine 45deg decline press

Bike to and from uni:~13k's (it takes about 15min each way, so average 26k's)

Gym

Gym: 10*5@35kg@side standing side crunch with dumbbell in one hand
15*5@bd+6kg 45deg decline situp with medicine ball
8*5@9@side standing side on cable accross body twist
3@1min@side side plank

Went with my brother, he does more continuous activity with less weight, but he often yo-yo's with his weight and part time works as a concretor's labourer, so he already has a fair bit of girth but also a bit of pudge, so he isnt a good example of what i should be doing, i think.

Gym

Gym: 6,6,5,4,4@35kg@arm 10deg incline dumbbell press
6*5@25kg@arm 10deg incline dumbbell pec-fly
7*5@bd+12.5kg dips
10*5 pushups with feet on bench

Was all i felt like

Gym

Gym: 6,6,5,4,4@35kg@arm 10deg incline dumbbell press
8*3@22.5kg@arm 10deg incline dumbbell pec-fly


Started getting headache so figured this was good enough for now.

Gym

Gym: 6*5@bd+10kg 8@bd pullupds
8*5@35kg@side bench single arm row
8*5@12 close underhand grip lat pulldown machine
6,8*4@5@side standing side-on one armed lat pulldown cable machine

I ended up hungover on saturday and sick with tonsillitis by sunday, so nothing at the gym till monday... on monday... I plan to go to the gym after uni... still to be detirmined how well that plan works out... depends on how well the antiobiotics make me feel by the evening (im not holding out hope tho...)

Gym and bike

Gym: 10*5@13 leg press machine (with a weight bearing hammstring stretch at the end of each leg press)
8*5@12 hamstring cable machine curl
10*5@70kg smith machine squat
8*5@40kg@side single leg calf press on smith machine
8*5@10kg bend at mid "back-crunch" thingy.

Written after (like 5 days after) so cant really remember that well....

Bike to and from uni, ~12ks'

Gym and Bikeride

Gym: 10,8,7,6*2@32.5kg@arm 10deg incline dumbbell press
8*5@22.5kg@arm 10deg incline dumbbell pec-fly
9,8*3,7@bd+10kg dips
8*5@5@arm cable machine pec-fly/uppercut motion
10*5 pushups with feet on bench
5*5@40kg 45deg incline smith machine press
7*5@50kg 45deg decline smith machine press

Ride: to gym, uni, a friends and home ~20ks

No squash today. sad.

Gym and Ride

Gym: 10*5@35kg@side standing side crunch with dumbbell in one hand
10*5@25kg bar accross shoulders, sitting, twist side to side (felt more like a back stretch rather than it did anything for my core)
20*5 laying leg raises
20*5@bd+4kg 45deg decline situp
10*3@bd+15kg hangind leg raise
3@1min@side side planks

Ride: to and from uni: ~14ks

Weight today 78.2kg: so put on about 2kg in two weeks... there is no way that is lean weight... sigh, never happy...

Gym

Gym: 10*5@12 leg press machine (I also did some hamstring stretching while supporting the weight, seemed to work nicely i think, since my hammy's are way too short)
8*5@12 hamstring curl machine
6*5@bd+10kg bend forward at mid "back crunch" thing
10*5@70kg smith machine squats
6*5@40kg@side calf press (in smith machine)

That was it pretty much, was super tired from meeting sister at the ariport at 3am. Wasnt sore on tuesday, but wednesday i was.

Gym

Gym: 10,7,6,5,6232.5kg@arm 10deg incline dumbbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
10,8*2,7,6@bd+10kg dips
8*5@5@arm cable machine pec-fly/uppercut
10*5 pushups with feet on bench
5*5@40kg 45deg incline smith machine press
7*5@50kg 45deg decline smith machine press

yay, so only took 1.15hrs but my muscles were sore the next day, so it worked...

Gym and Bike

Bike to and from uni, via city: ~20k's. I also went for a 4-5k walk.

Gym: 10,7,7,6,6@32.5kg@arm 10deg incline dumbbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
8*5@4@arm cable machine pec-fly/uppercut
10,8,8,7,7@bd+10kg dips
10*5 pushpus with feet on bench
10*3@50kg 45deg decline smith machine press
5*3@40kg 45deg incline smith machine press

I though I would be sore after all this, it wore me out very much, but today I am  not even sore (althogh I am tired).

Gym and Squash

Gym: 20*5@bd 454deg decline situps
10*5@35kg@side standing side crunch with dumbell in one hand
10*5@bd+15kg dangling leg raises
6*3@10@side standing side on cable accross body twists
3@1min@side side plancs

Squash: went well, fairly quick on my feet despite 37 degree heat.

not sure what else to do for core workouts. Think i shall include hanging from a bar leg/body raises with twist.

Gym and bike ride:

Bike to and from uni: ~12ks

Gym:8*5@35kg@side single arm bent over bench row
4*5@bd+10kg pullups 6@bd pullups
7*5@13 close underhand grip lat pulldown
8*5@16 6@12 cable row machine
8*3@5@side side-on cable one armed lat pulldown
6*3@bd angled pullup (heels on ground, bar ~40cm off ground, it felt stupid, but couldnt really think of other lat work that i wasnt too tired for right then)

Weight today: 78.2kgs so obviously a bit more than last week, but have had pizza twice in the last 4 days, and pizza tends to put weight on the scales for two days after, and also make me feel drowzy, but then it drops off again.

Gym

Gym: 9,8,7,6,5@32.5kg@arm 10deg incline dumbbell press
7*3,6*2@22.5kg@arm 10deg incline dumbbell pec-fly
10*5@bd pushups with feet on bench
7*3,6*2@bd+10kg dips
5*5@40kg 45deg incline smith machine benchpress
10*3@40kg 45 deg decline smith machine benchpress
10*3 bench dips

Bike Ride

Went for a ride: ~48k's. Took a long time, probably ave~25k's, apparently much too slow for the other person I was riding with, but if they dont lead, they get slow me :p

Gym

Gym: 8*2,7,6*2@32.5kg@arm 10deg incline dumbbell press
6*5@22.5kg@arm 10deg incline dumbbell pec fly
10*5 pushups with feet on bench
7*5@bd+10kg dips
4*5@40kg smith machine 45deg incline press
10*3@40kg smith mahcine 45deg decline press

Gym and pushbike

Gym: 10*5@bd+12.5kg dangling leg raises
10*5@35kg@side standing side crunch with dumbbell in one hand
20,15*2,10*2@bd 45 deg decline situps
3@1min@side side planc

Ride: to and from uni, legs are sore from yesterday though. ~12k's

Gym and Squash

Gym: 10@60kg 10*4@70kg smith machine squats
5*5@60kg bent over rows
10*5@11 squat machine
5*3@bd+10kg bend at mid "back crunch" thingy

Squash: went reasonably well despite knees being too sore to bend very low.

Gym

Gym:8,7,6,5*2@32.5kg@arm 10deg incline dumbbell press
6*5@22.5kg@arm 10deg incline dumbbell pecfly
10*5@bd pushpus with feet on bench
7,6*3,7@bd+10kg dips
10*5@40kg 45deg decline smith machine press

weight:77.1kg, so starting to gain a little. I have only been eating 3 meals instead of four (since i fail to get up early enough) so when i get into a better routine i should be in a much better way for gaining muscle.

Gym

Gym: 6*3,5,4@bd+10kg pullups
8*5@16 cable row machine

Think that was all cos i cbf'd.

Gym

Gym: 9,8,6,6,5@32.5kg@arm 10deg incline dumbbell press
9,8*4@bd+10kg dips
10*5@bd pushups with feet on bench
5*3@50kg smith machine benchpress
8*3@15kg@side standing hammer curls
10@30kg 6@35kg 8@30kg 45deg incline smith machine press
7,8,7@10 cable chest press machine

Gym and squash

Squash is later so dont know how i went yet :p

Gym: 10*5@bd+12.5kg hanging leg raise
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10*3@8@side standing side twist cable pull
20*3@bd 45deg decline sitpus
2*1min@side side bridge/plank
10*3 laying leg raises

Gym and bikeride

Bike Ride: To and from uni via a pub in richmond for trivia ~20ks.

Gym: 10*5@60kg guided squats
7@40kg 5*4@60kg bent over standing row
10*3@+30kg@side standing bend forward raising one leg while lowering dumbbells in hands to floor
10*3@+30kg@leg step up onto 30cm platform
8*5@11 cable leg curl
5*3@10kg bend at mid "back crunch"

Weight today: 76.0kg.. it sorta looked like it was trending up but then I started heading down again... think its the cardio from walking/bike riding... am going to add meatball to my meals... hope mince tastes good spiced with pumpkin pie spices, cos thats all i got... the ginger should be good.

Gym and Bike

Bike to and from uni: ~12k's

Gym: 8,6,4@32.5kg@arm 3,5@30kg@arm 10deg incline dumbbell press
8*3,6*2@bd+10kg dips
6,5*3,4@50kgs smith machine benchpress
10*5@bd incline pushups (with feet on raised)
3*3@22.5kg@arm 45deg incline dumbbell press
4,6,5*3@9kg@arm standing shoulder raise

Gym and bikeride

Bike Ride: in the morning went from my place to a friends and then on to the studley park bout house (so misnamed, no studly-ness to be found :p) and then after lunch, back home (~40k's). After the gym I rode to my friends to play World of Tanks and then home after (~10k's).

Gym: 6,5,4*3@bd+10kg 5@bd pullups
8*5@16 cable row machine

That was all i felt like doing.

Think I ended up a little sunburned and dehydrated because was lazy and headachey the next day and skipped the gym.

Gym

Gym: 10*5@bd+12.5kg dangling leg raise
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10*5@bd lying leg raises
10*2@bd 45deg decline situps
4@1min @bd+5kg plank
1@1min@side side plank

Gym

Gym: 10*2,8*3@50kg guided benchpress (full, proper form)
4*3@32.5kg@arm 10deg incline dumbbell press (was hard after proper benchpress)
7*5@bd+10kg dips

All i felt like today cos was tired and its freakin 37 degrees today.

Squash was good last night, beat everyone but hian (although jules thru up and ben has a bung knee ill still take it.)

Gym and Squash

Gym: 10@60kg 10*4@70kg guided squats
10*2,7@15kg@arm@leg standing on one leg, lower dumbbells to floor while lifting other leg inline with body (pain to do, make me sweat alot)
10*5@11 seated legpress machine
8*5@10 hamstring curl machine
7*3@bd+10kg bend at mid "back crunch" style thing

was going to do some "jumps" as in jump from both feet flat on floor to a step platform landing with both feet together, but someone else was using the step platforms for calf workouts... not that i feel they needed them, their calfs were already buff... i need the equipment more than them! :p

Squash: Later tonight. who knows how many will be there, as jules and ben are running late and mel is almost never on time.

Gym

Gym: 6,5,4*3@bd+10kg pullups
8*5@16 cable row machine
6*5@12 underarm close hand grip lat pulldown
10*5@40kg standing bent over row
10*5@12.5kg@arm standing hammercurls

weight: 76.7kg... was up and down last week, think this is mostly due to 2.5kg worth of buiscuts i ate over the last day and a half... at least maybe some muscle might come of that right?

Gym

Gym: 9,8,6,5,4@32.5kg@arm 10 deg dumbbell press
8*5@bd+10kg dips

Thats all i felt like... i know, lazy... never get results that way.

Gym

Gym: 8*5@bd+12.5kg hanging leg raises with dumbell between feet
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10@8,10@9,10@10,6@11,10@10 crunch machine (I hate the angle of this thing)
5@1min@bd+5kg benches
1min@side side bench

next two days, obliques and sub-luvhandles-muscles very sore... seems like the side benches are the way to go... if only i didnt feel so damn heavy when doing them.

Gym

Gym: 8,7,5*3@32.5kg@arm 10deg incline dumbbell press
6*5@22.5kg@arm 10deg incline dumbbell pec-fly
8*4,6@bd+10kg dips
7*4,5@22.5kg@arm 45deg incline dumbbell press

Havent been real good at going to the gym since ny. Am going to try harder, also thinking i shall increase how much i am eating to try and improve my (nearly non-existant) muscle/physique growth.

Squash

Bit out of practice, standing in the wrong spot alot (ie, directly behind the other player). Also Mel was 1.5hrs late and then sorta cracked the sads when we only played a quick game with her and left. But sometimes it feels like she takes friends for granted because we're not "significant/important" like work.

Gym

Gym: 8,8,7,6,5@32.5kg@arm 10deg incline dumbbell press
6*5@22.5kg@arm 10deg incline dumbbell pec-fly
8*5@bd+10kg dips
7,3@55kg guided benchpress (tried lowering the weight to focus on making sure i got the bar all the way down to my chest, as the guided thing makes me weak at about the 1/3 above my chest hieght, but perfectly able to do the other parts... very frustrating)