Another catch up post...

Friday

Gym - Day 1 (chest/shoulders/triceps/abs)...changes:

• incline db bench press (2x4-6) - 20kg, managed 2x6 for the first time
• cable crossovers (2x8-10) - 9kg, 2x12
• db seated overhead tricep extension (2x8-10) - 17.5kg, 1x10/1x9
• jack knife on swiss ball bench/hanging knee raises/crunch pulses on back extension (2xmax) - 42&32/40&32/76&76

Saturday

golf - stroke round: windy again...played better than last week EXCEPT for two holes so my overall score was worse than last week (95, net 81)...at least I birdied the 9th...handicap back out to 15...

did a couple of caches afterwards...and rounded out the day with a nice dinner at mum & dad’s...

Sunday

watched our junior girls, the mini-Jettetes, play in their major semi final at Reid...they went down to Ainslie but have a second chance next week...

then it was off to Football Park, Phillip to watch the women’s elimination semi between Ainslie (3rd) and Tuggeranong (4th)...Tuggeranong were never headed and won by 14pts, they will play Eastlake (who lost to Riverina on Saturday) in the preliminary final this coming Sunday...

stayed to watch our Div 3 men play ANU in their elimination semi, unfortunately their season ended with 27pt loss...

Monday

not at work so went to the gym later than normal, opting to ride to & from...

Gym - Day 2 (back/legs/biceps)...changes:

• db bench row (2x4-6) - 22.5kg, managed 2x6 for the first time
• single leg leg press (3x6-8) - increased weight to 50kg, 3x8
• single leg back extension (2x10 each leg) - increased weight to +10kg, 2x10 each leg

did a couple of caches in the afternoon, nice day for it...

Tuesday

not at work again, did some cycling (to cache), mostly central basin of Lake Burley Griffin and around Acton Peninsula...

made a wagon wheel slice - have to distribute to my taste testers to see if it’s OK (wasn’t a wagon wheel kid myself and not that big on marshmallow!)

Today

Gym - Day 1 (chest/shoulders/triceps/abs)...changes:

• bb bench press (2x8-10) - 40kg, 1x8,1x6
• cable crossovers (2x8-10) - 9kg, 2x13, weight will increase next time (my final session at Flames)
• jack knife on swiss ball bench/hanging knee raises/crunch pulses on back extension (2xmax) - 42&34/42&34/78&76