Gym(shoulders/arms), squash and a bit of riding

Riding: uni and back ~10ks

Squash: Was aidsey, lost alot

Gym: Written 5 days later:
shoulder stuff/ arm stuff, dont remember properly and cbf trying to work it out.

Footsul

Footsul: Very bad, 0-13, not our way, although i think i am starting to get a bit more of a hang of it, and the bad score was not any more my fault than anyone else imo.

Gym (Legs) , boxing, bit of riding

Gym:
20@55kg,18@60kg,16@65kg,14@70kg,12@75kg,10@77.5kg,8@80kg,6@82.5kg,4@85kg,2@87.5kg squats
20*5@60kg standing calf raises
20@bdw,10*2@4kg,16@6kg,14@8kg,12@10kg incline forward bend at mid
12*3@50kg@leg lateral leg press
10@20kg,10*2@25kg@leg cage barbell lung with back leg on step

Boxing: I was le tired from the exersise that occured at the gym 2 hours before.

Riding: 13.5ks

Gym (Chest), park sports and Riding

Gym:
9,6*2,5,6,5*2@60kg incline benchpress
4*7@75kg benchpress
10*3,9@22.5kg,6*4@25kg@arm 15degree incline dumbell press
10*5@12.5kg@arm 15deg incline dumbell pec-fly

sports in the park with flatmates for maybe 45min, a bit of footy, bit of 2 on 2 and 1 on 1 soccer practice, nothing amazing.

Ride (throughout the day/ going here/ going there) 21ks

Gym(Shoulders/arms) and Squash

6*3@70kg benchpress
16*5@22.5kg@arm one arm dumbell row intersperced with
20*5 seated dips and
10*5@7kg@arm shoulder raises
3@17.5kg,8*5@15kg@arm seated shoulder dumbell press intersperced with
10*5@17.5kg lying tric barbell vert lift
20*3@40kg@arm cable machine shoulder roll intersperced with
10*3@20kg@arm cable machine bicep curl
6*6@30kg seated w/back barbell behind head shoulder press
5*10@37.5kg lat pulldown

10 minutes of arm-cycling machine on 20.

Squash, I was terribad, really terribad. Lost everything very badly. Think it was because I was too tired.

footsul

Lost! 2v10, although they are the top of the ladder, and we joined halfway through the season, so they have had much more time to get into it. Others said I need to practice trapping more, almost exactly what the people at hockey said last time too. I suppose the first step to successful playing is:

1. get to the ball
2. catch/trap ball
3. successfully pass/shoot

So really, im at step 2 of 3. Got lotsa sweaty, so prob counts as good exersize.

Gym(Chest and Midrift) and Boxing

6*6@70kg benchpress
6*6@60kg incline benchpress
6*6@22.5kg@arm 15deg incline dumbell benchpress
10*4@12.kg@arm 15 deg inline dumbell pec-fly
20@bodyweight,15@+5kg,10@+10kg incline forward bend at mid
15@bw,12@+5kg,8@+10kg @side incline side crunch
10*3@side oblique crunch (leg crossed over situp)

Boxing was so-so, partnered with a noob, and was difficult to get going properly. I think i would like to do a little sort of friendly sparing, but not sure how you go about doing that, and not sure was other people would see as "friendly" sparing.