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.