between the rock and the cold, cold sea

Benchpress, dumbbells, 4x10 at 17.5kg/arm
Lat raise, 3x10 at 7.5kg/arm
Scap raise, 3x10 at 5kg/arm

Exercise bike: 10.9km in 30:00.
Rowing: 5km in 29:30

Benchpress: 1x5 at 60kg, 1x3 at 80kg, 1x2 at 85kg, attempt at 90kg, 1x2 at 80kg, 2x5 at 60kg, 2x5 at 55kg.
Squats: 1x5 at 90kg, 4x5 at 95kg
Bent-over row: 5x5 at 30kg
Overhead press: 4x5 at 20kg
Lat raise: 4x10 at 7kg/arm
Bicep curl: 3x10 at 7kg/arm

Treadmill: two intervals of 0.25km between OHP and LR, and LR and BC, for 0.5km total. Approx 10kph.
Bike machine: 5km in 14:00
Rowing machine: 2km in 12:00
Bike machine: 12 minutes at minimum 80rpm, km not measured.

Weigh-in: NA

Rowing: 1km in 5 minutes.

Benchpress: 1x8 at 60kg, 5x5 at 65kg, 1x8 at 60kg
Squats: 5x5 at 100kg
Lat raise: 3x12 at 8kg/arm
Pull-ups: 1x5 attempts, 1x3 attempts, 1x3 attempts, none complete

Bike machine: 5km in 14:00

Weigh-in: 107kg approx

Benchpress: 6x5 at 60kg
Squats: 5x5 at 100kg, 1x8 at 60kg.
Leg lifts: 3x10
Overhead press: 4x6 at 20kg
Lat raise: 3x10 at 8kg/arm
Bicep curl: 3x10 at 8kg/arm

Rowing: 2km in 10:45
Exercise bike: 1km in 2:58

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So after a 16km bike ride yesterday and a 7-8km walk on Sunday I think I'm getting enough exercise this week, maybe.

Weigh-in: NA

Benchpress: 5x5 at 60kg
Squats: 3x10 at 60kg
Lat raise: 3x10 at 7.5kg
Overhead press: 2x7 at 20kg, 2x5 at 20kg
Bicep curl: 3x10 at 7.5kg
Leg lifts: 3x10
Hanging leg lifts: 3x5
Attempted pull-ups: 5

Rowing: 2km in 11:10 minutes
Cycling: 2.7km in 5:00 minutes

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DOMS is a bastard.

Weigh-in: 108kg approx.

Squats: 5x5 at 90kg
Seated row: 1x8 at 10 machine weights; 4x5 at 12 machine weights
Bicep curl: 3x10 at 8kg/arm
Incline sit-ups: 1x10

Cardio: Rowing: 1km in 5:15
Cardio: Exercise bike: 4.3km in 10:00

Benchpress: 5x5 @60kg, 1x2 @75kg.

Cycling: 5.75km in 16:00
Rowing: 10:00 minutes.

Benchpress: 1x5 @65kg, 4x5 @70kg
Incline benchpress : 3x5 @20kg
Seated overhead press: 3x5 @20kg
Squats: 5x5 @110kg
Decline situps: 1x10, 1x8
Intervals cycling: 2x 00:45, 2x 00:30
Lat raise: 3x10 @8kg/arm
Bicep curl: 3x10 @8kg/arm
Rowing intervals: 3x 01:00

Scales in the gym wasn't working, so no weigh-in.

Weigh-in: 109.0kg

Benchpress: 1x5 @65kg, 2x5 @70kg, 1x5 @75kg, 1x5 @70kg.
Squats: 2x5 @110kg, 1x5 @115kg, 1x5 @120kg, 1x5 @125kg
Physio exercise: 1x30 @20kg/leg
Lat raise: 3x10 @7kg/arm
Other thing that isn't a lat raise: 3x5 @6kg/arm
Other thing that still isn't a lat raise: 3x5 @6kg/arm

Rowing: 1km in 5:30
Cycling: 1km in 2:20, 2km in 5:30

Benchpress: 1x5 @65kg, 1x5 @70kg, 1x5 @75kg, 1x1 @80kg, 1x3 @75kg, 1x4 @70kg, 2x5 @60kg.
Rowing machine: 2km in 10:30
Military press: 3x10 @5kg/arm
Cycle: three intervals of 1km each, as fast as possible
Bicep curl: 3x10 @7kg/arm
Stretches.