Gym and ride

Gym: 10,7,6,6,5@bodyweight pullups
7*5@14 seated row machine
8*5@3 seated row machine cable rear delt fly's
7,6*4@14 lat pulldown machine
8*5@10 underhand close together grip lat pulldown
6*5@12 rear delt fly machine
10@6kg@arm 10*4@7kg@arm standing shoulder raises with dumbells in hand

Ride: toand from uni via a friends house and some shops to buy protien powder for cheap cheap and caffiene tablets for the nergy.

Gym and pushie

Gym:
10*5@27.5kg@side standing with dumbell in one hand side crunch
10@bd+4kg 10*4@bd+10kg 45deg decline situps
10*5@bf+2kg bend forward at mid "back crunch"
8*5@60kg guided squat
10*5@5@side standing accross body twist cable machine shoulder hight
10*5@14 cable crunch/ab pulldown
1min*5 bench/plancs

pushie: to and from uni ~14ks.... fuk the fuken races and the shitty oaks day crowd control laws... some of us have to live in this motherfuken area.

did go gym tuesday or wednesday, but did do daily sittups, so its all good

Squash

Played squash... was ok. not great, just plain ok.

Gym and Pushie

Gym:
8,6,6,6,5@30kg@arm 10deg incline dumbbell press
10*5@17.5kg@arm 10deg incline pecfly
8*3,7,6@bodyweight dips

Rode: to and from uni ~15ks

Gym and Pushie

Gym: 9,7,6,5,4@bodyweight pullups
5*3,6,7@14 seated row machine
8@2 8*4@3 seated row machine rear delt fly
6*5@14 lat pulldown

That was all, felt a little seedy from someones birthday party the night before.

Pushie, to and from carlton gardens (where in i sat in the sun, drank, ate and played frisbee for a different birthday party) ~15ks

Gym

Gym: 10*5@+10kg 45deg decline  situps
8*5@60kg guided squats
10*5@27.5kg@side standing with dumbbell in one hand side crunch
10*5@5@side cable twist accross body at shoulder hight
5@1min planks
8*5@+2kg held above head bend forward at middle on 45deg inlcine thingy. (does lower back)

Gym

Although I didnt go to the gym yesterday, I still did the 50 pushups (although not in the morning) which means I havent broken that *new habbit* yet.

Gym:
10,7,6,6,5@bodyweight pullups
8,6,5,5,3@30kg@arm 10deg incline dumbbell press
9*5@17.5kg@arm 10deg incline dumbbell pec fly
5*5@60kg guided benchpress
10*5@5@arm shoulderhight cable pecfly