gym(legs) and swim

20@50kg,18@55kg,16@60kg,14@65kg,12@70kg,10@75kg,8@80kg,6@85kg squats
20@25kg,30kg,18@35kg,16@40kg,14@45kg,12@50kg,10@55kg seated calf raise
20@25kg,18@30kg,16@35kg,14@40kg,12@45kg,10@50kg hamstring curl
12*3@45kg@leg lateral leg press

Swim
20*25m

I overdid it with the 85kg squats tho, and my back has been sore all day since.

Gym(chest),Swim and Rock-climbing

Gym:
20@50kg,14@55kg,10@60kg,6*2@65kg,6@70kg benchpress (although no "half" presses, all lowered all the way to my chest)
16@15kg,12@17.5kg,7@20kg,6*3@22.5kg@arm one arm at a time dumbell bench press with legs in air
10*2@15kg,10@17.5kg,8@20kg@arm decline dumbell benchpress
7*4,6@20kg@arm 30 degree incline dumbell benchpress
5*5@15kg plate pressed between hands holding above chest for count of 5, lowering and raising
14,14,8 decline situps

20*25m swim - stoped lots between laps today, out of energy and puff

Rock-climbing later tonight with my cuz. should be good.

Also my forearms still a little sore from hurting them with the bicep curls on monday, and rehurting them with squash on wednesday.

Gym(shoulders+back) and Squash

Gym:
20@15kg,14*2*17.5kg,8@20kg seated shoulderpress
20*3@37.5kg lat pulldown
6,5,4 pullups
20*3@5kg@arm cable machine shoulder rotate
12*2@5kg,12*4@7.5kg@arm leaning forward shoulder-raises intersperced with
12*5@25kg@arm shoulderrolls and
12@15kg,12*3@20kg barbell overhand lift to chin
12*2@40kg,10@45kg,8*2@55kg machine shoulder press

Squash was not good, I was slow and tired. Also two people didnt turn up so we only had 4 accross 2 crts. it means you dont have a break and if one person is tired there is an unused court.

Gym(arms), swim and boxing

Gym
14*3@30kg preacher bicep curl
20@10kg,18@15kg,16@20kg,14@25kg,10@30kg machine preacher bicep curl
20@6kg,18@7.5kg,10@10kg@arm seated bicep curl
20@25kg,12,10,8@30kg tric pulldown
14*4@20kg universal joint connecting bar to ground and twisting exersice interlaced with
20@7.5kg,18@10kg,16@12.5kg,14@15kg,12@17.5kg,10@20kg,8@22.5kg,6@25kg,4@27.5kg,2@30kg cable machine two handed bicep curl

20*25m swim

Boxing later tonight, i havent gone there yet.

Gym(Legs) and Swim

20@50kg,18@55kg,16@60kg,14@65kg,10@70kg,8@75kg,6@80kg,4@85kg squats
20,18@50kg,16,14@55kg,12,10@60kg,8,6@65kg,4*2@70kg calf press
20@25kg,18,16@30kg,14,12@35kg,10@40kg hamstring curl
12*3@50kg@leg lateral leg press

20*25m swim

Gym (chest) and Swim

Gym:

20@20kg,14@60kg,12@65kg,10@70kg,8@75kg,6@77.5kg,7,8@60kg,10@40kg,14@20kg benchpress
4,4,4@20kg body-twist thing with bar attached to floor by universal joint
12*3@32kg pec-fly
20@10kg,18@12.5kg,16@15kg,14@17.5kg,10@20kg,7@22.5kg,6@25kg,4@27.5kg @arm one-arm-at-a-time dumbell benchpress with legs in the air
5*3@15kg holding plate above chest between pressed hands for 3 seconds then lowering and raising and holding again
12*3@40kg incline benchpress

Swim (this is the first lap swimming i've done in about 1.5 yrs)

20*25m pool (just to warm down after weights)

Gym(shoulders + back) and Squash

20@37.5kg,18@45kg,16@52.5kg,14@60kg,6*2@67.5kg lat pulldown.
12*2@17.5kg,10@17.5,12@12.5kg,12@10kg @arm seated with back shoulder press
12*3@7.5kg @arm seated, leaning forward shoulder raises
6*2,4,3 chinups interlaced
12*3@7.5kg @arm crossover cable shoulder raise
12*3@40kg lying lat pullup
12*3@18kg rear delt fly
12*3@25 shoulder press on machine
12*3@6kg standing lateral arm raise interlaced with
12*3@6kg leaning forward arm raise

Squash was good. Scores were mostly close.