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

Weigh-in: 110kg

Dumbbell benchpress: 17.5kg/arm, 4x8
Squats: 90kg, 5x5
Hip thrust: 30kg, 3x5
Bent-over row: 40kg, 3x8
Deadlift: 50kg, 3x8
Lat raise: 7.5kg/arm, 3x10
Overhead press: 20kg, 3x5
Bicep curl: 5kg/arm, 3x10


Exercise bike: 5km in 13:30.

Weigh-in: 109kg

Benchpress: 6x5 at 55kg
Squats: 5x5 at 95kg
Overhead press: 4x5 at 20kg
Bent-over row: 5x5 at 40kg
Deadlift: 3x8 at 50kg
Lat raise: 3x12 at 6kg/arm
Lat pull-down: 2x5 at 30kg
Bicep curl: 5x5 at 15kg

Cycling: 5.56kg in 15:00

It's been a couple of months since I made it to the gym, between house-moves and holiday season. I had some anxiety over going back, and anxiety too about the state of my physical body.

But I feel a lot better for having gone.

Weigh-in: 108kg
Benchpress: 5x5 at 55kg
Squats: 5x5 at 80kg
Deadlift: 3x8 at 40kg
Bent-over row: 3x5 at 20kg
Lat raise: 3x10 at 7kg/arm
Bicep curl: 3x5 at 5kg/arm
Cycling: 7.72km in 20:00

I also booked myself a set of six fencing lessons starting next Friday. Because I need structure, dammit.

Benchpress: 6x5 at 60kg
Squats: 5x5 at 95kg
Bent-over row: 5x5 at 30kg
Deadlift: 3x8 at 40kg
Lat raise: 3x10 at 7kg/arm
Overhead press: 3x7 at 20kg

Exercise bike: 5km in 12:38

Benchpress: 1x5 at 60kg, 3x5 at 65kg, 1x5 at 70kg, 1x5 at 50kg.
Bent-over row: 5x5 at 30kg
Deadlift: 5x5 at 30kg
Lat raise: 4x10 at 5kg/arm
Leg lifts: 3x8

Cycling: 5km in 12:05.
Running: 0.25km in 01:50.

Homeopathic amounts of gym.

Cycling: 2.2km in 05:00.
Benchpress: 1x5 at 60kg, 1x5 at 65kg, 1x5 at 67.5kg, 3x5 at 70kg.

Weigh-in: 110kg

Benchpress: 1x3 at 70kg, 5x3 at 75kg, 1x5 at 60kg.
Squats: 5x5 at 90kg
Overhead press: 4x5 at 20kg
Leg lifts: 2x10, 1x8
Lat raise: 3x10 at 7.5kg/arm
Bicep curl: 3x10 at 6kg/arm

Cycling: 3.5km in 10:00.

It's been a sketchy month or so for exercise. Between the weather, my health, and exciting life developments, matters have rather Conspired Against Me. But! Good session today.

Exercise bike: 15km in 37:40.
Benchpress: 5x5 at 60kg
Lat raise: 3x12 at 7.5kg/arm
Bicep curl: 3x10 at 6kg/arm

Nice endorphins from the cardio. I needed that.

Weigh-in: NA

Cycling: 6km in 14:15
Lat raise: 3x10 at 8kg/arm
Bicep curl: 3x12 at 6kg/arm
Military press: 3x10 at 4kg/arm