Gym(chest) +riding

Lazy day, skipped boxing.

Riding: to Uni and back, ~10k's

Gym:
8,7,6,5*2@65kg,5*3@62.5kg incline benchpress
4*4@80kg,3*6@75kg benchpress
10*5@10kg@arm 60deg incline hammer curl
8,6*4@25kg@arm 15 deg incline dumbell press interlaced with
10*5@10kg@arm shoulder raises
5@25kg,4*3@27.5kg@arm 15 deg incline dumbell press
10*5@15kg@arm 15deg incline dumbell pecfly
10*5@10kg@direction 30deg decline circular situp with plate.

1 min between sets, 1.5min between supersets.

Not sore next day: need to maybe do more benchpress at lower weight.

Gym(Chest) and ride

Ride: to vic market, uni and back ~15k's

Gym:
7,6,5*2@65kg,6,5*2@62.5kg,5*2,4@60kg incline benchpress
4*3@80kg, 5*3@75kg benchpress
10,8*4@10kg@arm shoulder raise interlaced with
6,5*4@25kg@arm 15deg incline dumbell press
7,6*4@22.5kg@arm 15deg incline dumbell press
10*5@20kg standing barbell curl
10*4@10kg@direction 30deg decline circular situp with plate

1 min between sets, 1.5 between super sets. Somewhat sore chest the next day.

Gym(arms/shoulders/back), squash and riding

Riding: to uni and back ~10k's

Squash: Lost to everyone, pretty aidsy. Too sore/tired from futsul

Gym:
7,6,5*2,4@65kg inclined benchpress
4*2,3,2@80kg benchpress
10,8,7*2,6@17.5kg@arm seated w/back shoulderpress
5,5,6,6,6@20kg@arm 60deg incline shoulderpress interspaced with
7*5@10kg@arm standing shoulder raises
10*5@50kg lat pulldown
10*3@20kg@arm cable machine bicep curl
10,8*4@30kg@side one arm dumbell row intersperced with
7,8,10*3@22.5kg lying tricep barbell raises and
7*2,10*3 bench dips
10*5@20kg standing barbell shoulderpress
10min arm cycle.

every normal set was seperated by 1 min, every "super"-set by 1.5 min.

Futsul

Didnt loose by as much this week. 0-4. Although they were second from the bottom. I managed to body-slam some people this week. Made my legs sore the next day, but worth it.

Gym(chest+ mid) and riding

Riding: to/from uni, ~10ks

Gym:
7,6,5*2@65kg,6,5*3@62.5kg,6,5*2,4@60kgs incline benchpress
10*5@22.5kg@arm 15deg incline dumbell press intersperced with
10*5@8kg@arm shoulder raises
5*5@25kg@arm 15deg incline dumbell press
8*5 hanging leg raises
5*3@side hanging leg raises to the side
8*5@15kg@arm 15deg inline dumbell pec-fly
10*5@+10kg (both directions) 30deg decline rotating situps (realy good for obliques if soreness next day is any indication)

1 min between sets and 1.5 minutes between "super"-sets

Gym(Legs) and riding.

Riding: to uni and a friends ~15k's

Gym:
20@50kg,18@55kg,16@60kg,14@65kg,12@70kg,10@75kg,8@80kg,6@85kg,4@90kg,4@95kg squats
20*5@60kg+bw calf raises
20@bw,18@+4kg,16@+6kg,14@+8kg,12@+10kg incline forward bend at mid
12*3@50kg@leg lateral leg press
10*3@30kg@leg "3d cage" barbell lunges with back foot on bench

Gym(chest) + riding

Riding: to uni and back ~10ks

Gym:
6,5*2@65kg,6,5*2,6@62.5kg,5*2,4@60kg incline benchpress
4*3@80kg,5*3@75kg,5*2@70kg,7*2@65kg benchpress
5*10@22.5kg@arm 15 degree incline dumbell press interlaced with
5*10@8kg@arm shoulder raise
5*4@25kg@arm 15 degree dumbell press
10*5@12.5kg@arm 15degree incline pec-fly
6*5@15kg@arm 15degree incline pec-fly