Gym and Pushie

Pushied to and from uni, as the weather has turned nice and it seems like it wont be raining much anymore, although, as it is melbourne, that is probably only true as far as you can see on the horizon. I havent been riding through winter, because as a whiney little pansy, it was too cold and wet. So now when I went riding, I was tired and my legs sore, very quickly.

Gym: 7,6@27.5kg@arm 7,6,5@25kg@arm 7,7,7@20kg@arm seated military press
7*5@15kg@side single armed alternating front dumbell delt raise
7,12*2@12 seated cable rowing machine
10,8@10kg@arm 10*3@8kg@arm standing medial delt raise
7,8*2,7*2@35kg@arm dumbbell shrugs
6*3@12.5kg@arm 7*3@10kg@arm bent elbow, standing medial delt raise
10@20kg 8@30kg 4@40kg standing bar row
10@10,5@15,6@13 rear delt fly machine

I feel like alot of my odd looking(weak looking?) upper body comes from a lack of deltoid size, especially when compared to my triceps (which are also probably too large for my biceps, so maybe I should start doing explicit bicep stuff too, but it used to make my forearms feel like they had "shinsplints")

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

Gym

Gym: 10*5@13 hamstring curl machine
10*5@80kg smith machine squats
10*5@8@leg one leg calf raise on seated/lying squat machine
10*5@13 seated leg press machine
5*5@12.5kg@arm@leg dumbbells in hands one legged romainian deadlift

My hamstrings hurt for the next few days... should have done more glute and calf stuff to balance it out...

Gym

Gym: 8*5@13 lat pulldown machine
5*6@bd pullups
5*5@35kg@arm bent over bench single arm dumbell row
10*3@6@arm one armed lat pulldown on cable row machine (has an overhead thingy)
10*5@10 seated rows on row machine
10*5@6 two armed tricep curls on cable machine

Im not really sure how to target Lat Dorsi too well, but them and serrutus anterior are the goal for today. By the feel of it, it wasnt that successful, but Ill know for sure tomorrow (as my chest and obliques are sore today from wed and thurs)

Gym

Gym: 10@6@side 10*4@7@side cable wood chop
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10*5@bd+10kg 45deg decline situps
10@15kg@side 10*3,9@17.5k@side side crunch on back incline bench

Long and short of it, it is oblique day... dont want to be too acute on the point, stop being obtuse, and just be oblique! :p

Gym and Squash

Gym: 7,6,3@35kg@arm 6,5*2@30kg@arm 10deg incline dumbbell press
6*5@22.5kg@arm 15deg incline dumbbell pec fly
6*3,5,4@bd+15kg dips
8*4,7@4@arm accross body one arm cable chest sqeeze
6*5@40kg 30deg decline smith machine press

Squash later tongiht.

I decided a few weeks ago that I would only go to the gym if I got up before 9... As is apparent, it took many weeks to achieve this... Hopefully tho, this is the start of a new period of productivity, both in the gym and at uni.

Squash

Squash, on a different day even! With Jono, at a free court at his work, its pretty good, and we go out for beer after, what could be better (of course, finished uni, high payed moderate stress job, a partner, a big house and millions of adhoring groupies?)

Squash

Squash, same same.

Gym

Gym: 8,7,3@35kg@arm 10deg incline dumbbell press
6*5@bd+15kg dips
10*5@3@side cable one armed chest sqeeze
6*5@65kg smithmachine benchpress
10,8*4 feet on bench pushups

Gym

Gym: 10*5@14  seated squat machine
10*5@13 hamstring curl machine
8*5@80kg smith machine squats
8*5@60kg@side one leg calf press smith machine

Gym

Gym: 10,9,6*3@22.5kg@arm seated military shoulder press
8*5@12.5kg@arm standing lateral shoulder raise
10*5@12.5kg@arm interleaved standing medial shoulder raise
10*5@10kg@arm rear delt fly
10*5@80kg shoulder shruggs
6*5@8@side cable machine "shopping bag lift"

Gym

Gym: 8*5@80kg squats
10*5@13 hammstring curl machine
10*5@50kg@leg single leg calf press smith machine

Squash

Squash for an hour

Gym

Gym: 10*5@10 ab crunch machine
10*5@17.5kg@side leaning side crunch with dumbbell in one hand on back bench
10*5@17.5kg leg raises
8*2,6*3@37.5kg@side standing side crunch with dumbbell in one hand
6*5@8@side cable wood chop

Eating a big meal of mostly meat before doing stomach at the gym = Not Win. may have vomited a little bit in the back of my throat at one point... tasty?

Gym and Squash

Gym: 8,8,7,7,6 pullups
10*5@8 cable lat pressdown? (arms straight drawing bar grip down to knees)
5*5@37.5kg@arm single arm dumbell row

That was all i felt like, i been super lazy lately.

Also played squash with Jono for an hour before pub quiz with alcohol and pizza dinner.

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.

Gym

Gym: 10*5@13 squat machine
8*5@80kg squats smith machine
10*5@12 hammstring curl machine
10*5@50kg@leg one leg calf press smith machine

was a leg day :P (not everyday is chest day)