Gym

Gym: 10*5@37.5kg@side standing side crunch with dumbell in one hand
20*5 30deg decline situps
6*5@11@side cable "arrow" style woodchops
10*5@+15kg danling leg raises
3@1.15min@side side plank
2@1min plank

Gym

Gym: 10*5@70kg smith machine squats
10*5@40kg@side single leg calf press on smith machine
10*5@12 hammstring curl machine
10*5@13 leg press machine

Gym

Gym: 9,8,6*2,3@35kg@arm flat bench dumbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
7*3,6*2@bd+17.5kg dips
8*3,7,6@40kg 45deg incline smith machine press
6*5@25kg bicep bitchbar curl (real slow)

Gym

Gym: 10*5@20kg@arm seated dumbell shoulder press
6*5@12.5kg@arm medial shoulder raise
10*5@10kg@side interlaced one armed sagital shoulder raise
10*5@10kg@arm rear delt flys
8*5@22.5kg@arm shrugs
6*5@12.5kg@arm standing shoulder rotate cuff thingy (no idea of name)
6,7*4@3@side one armed rear delt fly on cable machine
4*5@3@side one armed medial delt raise on cable machine

Dont know the names for most of these moves, or if i am doing them right, who cares.

Gym and Squash

Gym: 6,5,4,3,4@bd+15kg pullups
8*5@12 cable row machine
7*5@13 close underhand grip lat pulldown
6*5@35kg@side bench single arm dumbell row

Tried doing "mutli joint" exercises before "single joint" ones (ie whole body / both sides, before single arm ones) as a magazine seemed to imply it works better...

Squash: won one game each against jules and ben, but Hian beat me hands down.

Gym

Gym: 9,8,6*2,5@35kg@arm dumbbell benchpress
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
7*5@bd+17.5kg dips
7*5@40kg 45deg incline smith machine press

Weight: 77.9kg. Also I satrted eating  meatballs with each meal again today, although meatballs are half "soy mince" (which has a nasty smell, despite some spices added to meatball, but so long as i dont breath in through my nose while eating they taste ok. Will ahve to work on flavour)

Gym

Gym: 10*5@37.5kg@side standing side crunch with dumbell in one hand
10*5 leg raises interlaced with 15*5@30kg seated twist with bar across shoulders
10*5@+15kg dangling leg raises

Ran out of energy so called it quits before arrow wood chop, although next day was sad obliques were not standing out and regretted skipping the best "pump" exersise.