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.