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