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.