Gym

Gym: 10*5@14 leg squats machine
8*5@12@leg one legged calf raise on squat machine
10*5@14 hammstring curl machine
10*5@side "step up" to knee high step interlaced with
6*5@12.5kg@arm one legged romainian deadlift with dumbbells (balance thing mostly)
8*5@80kg smith machine squats
10@20kg bar glute bridge (felt silly doing it)

Gym

Gym: 7,6,5@35kg@arm 7,5,4@30kg@arm 7,7@25kg@arm dumbbell press at 15deg incline
10*5@12,5kg@arm dumbbell bench pec-fly
5*5@17.5kg dips
10*5@3@arm accross body swipes with cable machine
10*3@12 pec fly machine

Also I thought since it is important to make sure I eat enough protien, and I am sans fundita to buy protein shakes by the bucket, I decided that I will try to eat canned sardines in tamato juice as between meal snacks.

They cost 69c a can: 125g total mass; 21g protein; 3fat; >1g carbs. The main drawback is 488mg sodium per can, which is 21% DRI.

Also, eating fish alot has negative breath ascosiations, and its not my fav. flavour in the world, but its still better than lollies, buiscuts or "health" bars, that are all >60% carbs.

Gym

Gym: 7,6,3@35kg@arm 6,5@32.5kg@arm 6*2@25kg@arm dumbbell press
7*5@22.5kg@arm 10deg incline dumbbell chest squeeze
10*5@3@arm cable one armed direction of rotation perpendicular to corronal plane (sweeping accross body)
6,5,4@15kg 5*2@12.5kg dips
7*5@40kg 45 deg decline chest press on smith machine
8*5@10 pec fly machine

Gym

Gym: 10*5@13 seated leg press machine
10*5@10@leg single leg calf press on press machine
10*5@13 hammstring curl machine
10*5@80kg squats on smith machine
5*5@12.5kg@hand@leg one leg romainian deadlift with dumbbells in hands