Gym

Gym: 10,8*4@bd pullups
6*5@30@side one arm bench dumbbell row
10*5@14 seated row machine
8*5@11 close together underhand grip lat pulldown
6*5@14 lat pulldown machine

Didnt do pushups yesterday, did them today at the gym to make sure i remembered... pecs not sore today, so whatever it was that i did to sore them up on monday was not enough yesterday... maybe I should add 125 pushups (25*5) just to see if that helps.

Gym and Bik

Gym: 8*5@30kg@arm 10deg incline dumbbell press
8*5@20kg@arm 10deg incline dumbbell pec-fly
8*5@22.5kg@arm 45deg incline dumbbell press
6*5@12.5kg@arm 45deg incline seated dumbbell bicep curl
6*5@60kg guided benchpress

I do dislike when  people hog a peice of equipment that is the only peice in the gym so they can do "super"sets. guy today using the guided bar thingy, and between sets with that, standing in the guide/clove thingy to do freeweights.

Bike: to and from uni via gym: ~15k's, not pleasant in 40deg heat.

Gym and Squash and Bike

Gym:
10*5@bd+20kg 45deg decline situp
10*5@60kg giuded squats
10*5@8@side cable accross body twist at shoulder hieght
10*5@bd+4kg dangling leg raise with medicine ball
10*5@32.5kg@side standing side crunch with dumbbell in one hand
10*5@bd lying leg raise

didnt feel like I had time to do proper glute workout... really need to find a day to add 2 or 3 glute exersises, as my but suffers from office job syndrome (ie im pretty sure there is a crease where from where it is squished flatish from sitting on it all day :P). thought core day might be good as already do squats, just need to add lunges and reverse lunges and its all good... will see how i go on core in another 3 days.

In other news, i forgot to do pushups before bed yesterday, and my liver hurt today after 3 pots last night, which i think is a sign that me feeling ill on the weekend was a mild  reoccurance of glandular and i should stay off alcohol for a few weeks while it goes away (as I understand glandular is like herpes of the liver, it comes back when you're sick)

Squash: Only against Mel and Hian, lost to Hian, won against Mel. Same Same. Played each person four times.

Bike: To and from Mels for squash: ~10ks. Should have remembered sunnies as bugs in the eyes is unpleasant and the ride is mostly along riverside, which is bug central at dusk.

Gym

Gym: 8*5@bd pullups
10*5@14 row machine
8*5@10 underhand close grip lat pulldown machine
10*5@25kg@side bench one arm row
6*5@14 lat pulldown machine

That took me an hour, 1 min (timed) between sets: should be 35mins per actual excersise, assume about same per rep, 35min/260reps: 8.05 sec/rep... although I do believe i have extra time between sets than exactly one minute, as am lazy and push the timer a bit, prob ave 1:20-1:40 between sets...

Weight today 77.1kg. Increase due to mostly Hungry Jacks dinners... No appreaciable change in muscle size in a while... although i should do a caliper test or something.

have continued to do pushups each day except saturday, so thats good, and today pecs hurt, so 45deg incline seems like its a good inclusion (the lower part of the pec seem to be mostly worked by the other stuff). Think I need to include lunges/squats/reverse lunges in one day, but not sure which would fit it nicely (as need to work on glutes... they really letting the team down (them and the love handles, but a bigger but would reduce the impact of the love handles on my appearance))

Raining so didnt ride.

Gym and Bike

Gym:
8*5@30kg@arm 10deg incline bench dumbbell press
8*5@20kg@arm 10deg incline bench dumbbell pec-fly
6*5@60kg guided benchpress (guided thingy makes it harder to do as your arms are constrained in unnatural motions)
8*3@17.kg@arm 8*2@22.5kg@arm 45deg incline bench/seat dumbell press

I forgot to do pushups on saturday, but did them on sunday. Worked at my sisters property on saturday putting in floorboards, no real muscle fatigue on sunday, but felt ill (headache, dizziness, possibly feverish) so skipped gym sunday. Still felt a little iffy today (sore stomach).

Bike: To and from uni via gym, lazy tho so didnt push hard. ~15ks.

Gym

Gym:
1k in 3m50s cardio rowing machine set on 10
8*5@bd pullups
8*5@14 seated row machine
6*5@14 lat pulldown machine

was tired/out of it. dont know why (probably extra antihistimines and lack of sleep and hungry jacks for dinner yesterday) so didnt do much today.

Gym and Pushbike

Gym: 7*5@bd+20kg 45deg decline situps
10*5@bd+4kg dangling leg raises with medicine ball
10*5@30kg@side standing side crunch with dumbbell in one hand
10*5@bd lying one bench leg raises
10*5@7@side mid twist with cable at should hieght cable machine

Pushbike: to and from uni, via gym ~15k's

TMI warning: I do have to say, I think being fit and active makes your libido raise, and its very annoying, wanking once a day should be more than enough... frustrating to get horny in the middle of the work day with no specific object arousing you (originally worded, no reason, but changed, as increased libido is obviously reason).