Gym

5,3@20kg@arm, 4*3@17.5kg@arm seated with back shoulder press 7*5@50kg 15deg incline guided bench press 4*3@bodyweight 4,3@bd-10kg pullups 10*3@20kg@side standing side crunch with wieght in one hand 6*2@25kg bitch bar bicep curl 6@10kg overhand bitch bar bicep curl gave up early as felt kinda sore from interspersing instances of world of tanks with one armed shoulder raises at home on tuesday with 20kg, then sore shoulder from squash... also i didnt have my phone with me so couldnt time between sets, so was not performing as expected.

Squash

Squash was as lame as always. I am getting a bit faster than i have been of late, but still nowhere near what i was about 1 year ago... I lost to all except jono, and only won against jono once. Need more practice, or more exersise to increase my speed. Speed and reflexes can make up for lack of skill. 81.1kg today, still within standard weekly variation, although i havent peaked high this week.

Bike

To uni, then a friends, then home. ~20ks round trip. Last leg was ~7ks in ~18 minutes... ~24kph, which is ok since its short and i havent been riding very much lately

Gym

Gym: 5*5@50kg 15deg incline guided benchpress (hate the lack of bars at this 24hr gym, stupid liability) 8,6,5,4*2@20kg@arm seated with back shoulder press 10*5@20kg@side standing side crunch with dumbbell in one hand 10*5@25kg@side bench row (i dont know prop name, one hand/ one leg on a bench and do a "row" gesture while facing the ground) 4,4,3@bodyweight 3,3@bd-10kg pullup (apparently what i was calling a chinup is actually a pullup) 10*5@15deg decline situps 8,6*4@25kg bitchbar bicep curl yay, I stayed for 1.5 hours. On the way up again... although I did only go twice last week... need more motovation-ade (like lemonade?)

Gym

Well, except some pushups on saturday and sunday, this is the first bit of exercise i have done in 5 days... not going to go forward with this kind of lax effort... time to kick it up a notch, bam! 10*4,8@20kg@arm 15deg incline dumbbell press 10*5@40kg guided squats... hate not having a proper bar to do free weights stuff with... the guide rail is a pain, and u end up relying on it by accident. 6,5,4,4,3@20kg@arm seated with back shoulder dumbbell press 6*5@25kg bitchbar standing bicep curl I know its not a very intense workout, but 4 different exersices with 1.5 min rest in between @5 sets each and even if the exercise last only 45 seconds, thats still ~40 min's. Just dont feel like the good ol' 2 hours sessions i used to pull. Prob will once I get more back into shape. 81.9kg. Not actually any change from last week when including 2kg variation either way throughout the week.

Gym and pushpike

pushbike to and from uni... ~14k's broken trip Mum called while I was getting ready to start gym and wanted to do dinner/ catchup... who can say no to a free feed... so not a very good gym session 5,4,4@bodywieght,4,3@-10kg bodywieght chinups 10*5@40kg benchpress

Gym squash and bike

Bike into uni, left there overnight cos it was cold and i cbf riding home (it takes ~15min) ~6-7ks Gym: 3*3@bodywieght,3*2@bd-5kg chinups (so bad, do not like) 10,8,8,7,6@40kg benchpress (i want my 100% again, although im 83kg atm,even last time I was in shape I think that was my max press, but weight was 75kg, so was much much better) 8,7,6@20kg@arm 15deg incline dumbbell press 10*5@25kg bitchbar standing bicep curls That was all, supa lazy! Squash was really lazy, didnt get above 3 points in any game... was too tired anyway. Sleep is supposedly one of the big 3 for fitness (Food, Sleep, *Genetics, Exersize) (*in my opinion this is where Genetics should go, but normally people order it F,S then E last) 82.5kgs... also, bitch-titty-esq... stupid bad genetics.