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.