Gym

Gym: 20*5 30deg decline situps
10*4,7@35kg@side standing side crunch with dumbbell in one hand
10*5@+15kg hanging leg raises
8*5@10@side "Arrow"-style wood chop cable machine
3*1.15min@side side planks

So the obliques/seratus area seems to have deminished slightly with the week off... since i really only work on them one day a week anyway, i think they didnt really need it...

Gym

Gym: 8,7,5@37.5kg@arm 6*2@32.5kg@arm flat dumbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
7*4,6@bd+17.5kg dips
7*4,5@40kg smith machine 45deg incline press
10*3,8*2 pushups with feet on bench

So after a week off (part because I was sick and part because I decided to follow some generic online advice about taking one whole week off every three/four months) I was not at top form, but hadnt lost that much. And it has produced a fair bit of soreness the next day, so that means it will probably help get past this "no results" period I am going through.

Gym

Gym: 10*5@13 leg press machine
10@11,10@12,10*3@13 hamstring curl machine
15*4,10@bd bend at mid "back crunch" thingy
10*4@20kg@hand@side one legged calf raise (hard with balance)
10@40kg@side smith machine one legged calf raise
8*5@80kg smith machine squats

Gym and Run

gym:9,8,5*3@35kg@arm dumbbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
6*5@bd+17.5kg dips
8*2,7*2,5@40kg 45deg incline smith machine press

Jog: 3k's: to the footy-soccar-cricket ovals and around 2ce and home. Was very tired and out of breath by the time I got home. Really should try and do more with cardio.

gym

Gym: 10@20kg@arm,10,8*2,7@22.5kg@arm seated shoulder press
8,7*5@12.5kg@arm side standing shoulder raise
7*5@12.5kg@arm front standing alternating shoulder raise
8*5@12.5kg@arm rear delt fly
8*5@80kg shrugs
8*5@3@side one armed cable delt fly
10@3@arm,10@4@arm,10,8*2@5@arm single arm standing cable row
10*5@3kg@arm standing arm circles

Gym

Gym: 7*5@12 underhand close grip lat pulldown machine
10@6 10@7 8*3@8 standing front on cable lat ?pushdown? (dont know name)
7*2,6,7,6@bodyweight pullups (discouraging that i used to be able to do ten fine)
8*5@12 cable row machine
6*5@30kg@side bench single arm dumbell row (was feeling tired so didnt do usual 35kg)
2mins of moderate intensity rowing to fill in last few minutes before 1 hour was up

Chest is a little sore from yesterday, so the strange 6*4*5 at different angles seems like a keeper for now.

No squash this week, sad panda.

Gym

Gym: 6*5@25kg@arm interlaced with 10sec rest@65,45,15,0 degree incline dumbbell press with 2.5min rest between each "super" set (read about it on a websight as a good "change up" for if your chest results are plateauing)
7,6,7,5@22.5kg@arm 7@17.5kg@arm 10deg incline dumbbell pec-fly
6,5,6*3@bd+17.5kg dips

Weight today: 78.4kg. Not a significant variation from last week.

thinking the change in todays routine should help with the lack of chest results ive been seeing lately (stuck on ~8/9 reps for 70kg press first set and ~6 reps for other sets.) and maybe do this one day a week and the heavier normal dumbbell press one day. just for a bit. (seemed to wear most on my left shoulder though, so see how saw i am tomorrow as to how much i feel it is actually targeting chest)