futsal and bike ride

Futsal: we lost 12-9. It started as a 3v3 game, I was one of the people who made it on time to our game, when our other teammates made it, with 5min to go in first half, it was 5-3 their way. but in the next 5 min it became 9-3. I felt our side should have fared better since it was then 5v4 and we had a sub... but our new guys were all over the place.

It was like individually we were so-so, but when there were more people we would be lazy/ not chase the ball/ not know who to pass to or not be watching for someone to pass to us. So i think in total we are a team of individuals and that is our problem.

Ride: two legs of 15ish minutes each. total ride ~13ks - ave ~25kph

Run

I skipped gym because i forgot my swippee card and i was lazy, but then i missed my bus by like 45 seconds so i tried to run to catch up and ran about 1.2ks over 6 min... still didnt get the bus in the end tho...

Gym

So I have black eyes from running into the wall from squash the other day, not too noticable, but some ppl in the street gave me funny looks so i assume that was it.

Gym:
20*5@8 leg press machine
20*2@6 right calf raise/press on the leg press machine (my right calf just seems alot smaller than my left... gota go for symatry...)
20,14,14,12,10@bodywieght 45deg incline situps
5*5@14@arm single sided pec-fly on pec fly machine... otherwise its just too light, and the machine allows me to not strain my saw wrist.
5*2@14 rear delt fly on delt fly mahcine

then i got bored...
also i went for a 8ish k walk... wouldnt normally put that down as a walk like that is not that long for me, but i was carrying a 15ish kg bag.

Gym

So at squash i ran into a wall again after tripping on my shoes... im beggining to think i should get new shoes... i hurt my hand again and may have slightly broken the bridge of my nose, as it is a little crooked now and is a slightly different shape... it only bled for a second or so tho, so cant have been too bad.

Gym:
20*5@8 seated legpress machine
20,14,12,10,10@bodyweight 45deg decline situps
5*5@12 rear delt-fly on that machine

Then that was enough for me cos my arm hurt

Gym, Squash and a little bike ride

So I have actually only done the gym at this point, but the others are coming along at some point.

Gym:
14*2,10*3@bodyweight 45deg decline situps
10*5@8kg@arm standing shoudler raise with inward turned wrists (to try and focus on ?lateral? delts)
10*5@bodyweight 90deg leg raises
20*5@8 seated leg press with high angle on back for hammstring/glute focus

Squash should be ok...
Riding should be ok... ~7-10ks (just getting the bike home from where i left it last week when I hurt my hand.)

Hand is still a little sore, hence i didnt do any real wieghts at the gym.

Gym

10*5@bodyweight 45deg decline situps
8*2@20kg@arm seated with back shoulder press

my hand is still sore from bruised tendons so then i gave up... i will just focus legs this week... maybe some delt-raises since they are light weight.

Ride and Squash

Ride: To work in the morning:
~31ks took 1.3hrs, i think my brake was rubbing on the wheel though.

Squash: Played badly, hurt my hand by running into a wall: cant use hand for a week due to being all swollen and sore.