TO OPEN A LINK USING A CHROME OR OPERA BROWSER... COPY AND PASTE THE LINK INTO THE ADDRESS BAR OR SEARCH BOX OF ANY BROWSER SWEAT ROUTINE exercises done in rotation - 10 sets x 10 reps for all exercises barbell press behind head (standing) (7kgs) - https://endic.at/exercise.standing.press.behind.neck..mp4 upright rows (7kgs) - https://endic.at/exercise.barbell.upright.rows..mp4 bent-over dumbell raises (3kgs) https://endic.at/exercise.dumbell.bent-over.raise.mp4 front dumbbell raises (3kgs) - https://endic.at/exercise.front.dumbell.raises..mp4 standing alternate arm dumbell curls (3kgs) http://endic.at/exercises.alternate.dumbbell.curls.mp4 standing tricep dumbell extensions (3kgs) https://endic.at/exercise.standing.tricep.dumbell.extension..mp4 blood pressure and bpm... before 107/77/76 after 151/70/114 - 47 mins - sweaty forehead, nape, and back - moist chest and stomach - clammy shouldersa and buttocks america's leading cardiologist (2010) "sweat is the best cardiovascular agent known to man" the best sweat ever came from playing squash it took seven pints of fluids to quench the thirst! the heart is the weak link in our body understanding the role and structure of the heart will help with longevity - https://health.clevelandclinic.org/why-chronic-high-blood-pressure-is-so-dangerous/ the first goal of exercising is to work up a sweat without taking the pulse-rate above 120 beats per minute blood pressure - systolic = the moment after the heart beats is when the pressure of the blood against the arteries and veins is greatest diastolic = the moment before the heart beats is when the pressure of the bllod against the arteries and veins is least - why high blood pressure is bad - https://health.clevelandclinic.org/why-chronic-high-blood-pressure-is-so-dangerous/ notes standing press behind neck - press backward and upward breathe in during the moments of least effort - breathe out during the moments of greatest effort (any sportsman will tell you that boxing is the most demanding sport - boxers breathe out when throwing a punch) lock the knees and lower-back whenever the exercise permits it squeeze the barbell and dumbbell during the moments of greatest effort squat: for reps - square root of body-weight for core strength the current sweat routine is using minimum weight for every exercise - dumbbells 1.1 kilo - barbell - 4 kilo (going at it too enthusiastically causes his tendons to play up) try a different approach - maintain the same breathing pattern, breathing through your nose, for both exercising and day-today routine activities breathing through the nose will keep you within your comfort zone (increasing longevity is not a matter of pushing yourself to the limits of physical endurance - it's more a case of synchronising or optimising the organs of the body to the heart) * note on knee bends find that moment of the exercise when stresses and strains assert thmselves - then reduce the depth until that moment when the exercise can be done with no noticeable strain - then increase the depth to the point when stresses and strains become noticeable again and keep at that weight until it can be done without any discomfort - continue in that vein SWEAT ROUTINE exercises done in rotation - 10 sets x 10 reps for all exercises barbell press behind head (standing) (7kgs) - https://endic.at/exercise.behind.neck.press.mp4 barbell upright rows (7kgs) - https://endic.at/exercise.barbell.upright.rows..mp4 bent-over dumbell raises (3kgs) https://endic.at/exercise.dumbell.bent-over.raise.mp4 front dumbbell raises (3kgs) - https://endic.at/exercise.front.dumbell.raises..mp4 standing alternate arm dumbell curls (3kgs) http://endic.at/exercises.alternate.dumbbell.curls.mp4 standing tricep dumbell extesions (3kgs) http://endic.at/exercise%20standing%20tricep%20dumbell%20extension.mp4 blood pressure and bpm... before 107/77/76 after 151/70/114 - 47 mins - sweaty forehead, nape, and back - moist chest and stomach - clammy shouldersa and buttocks the sweat is achieved with the aid of multi-layered clothing for the legs use a thick loose material thay does'nt restrict movememt with the torso, again two or three layers - make one of the garments a hoodie (to trap the heat) inclined to think the more beneficial exercise is aquash - it has more movement we need a running commentary... ...heel squats were born of necessity - a couple of decades, ago following a mishap, the ball of the writer's foot was tuching the ground before the heel - the response was to do squats using a 20kg bar with only his heels, it worked - for the first time in years his steps became firm - over the following years the exercise was replaced as dozens of different remedies were tried in an attempt to get other parts of the anatomy working propeerly - it was only in the last couple of weeks the writer remembered the exercise and it's benefits - the first 10 mins of the first set suggested why the exercise had dropped out of favour, the exercise is too "pokey" - within the first three repitions of the heel squat, tendons that hadn't been in use for years sprang into life - it was only possible to do two or three heel squats before the discomfort told the brain to stop - recommended approach - march 2023 * * * * * * * * * * * * * * blood pressure: systolic = the moment after the heart beats is when the pressure of the blood against the arteries is greatest diastolic = the moment before the heart beats is when the pressure of the blood against the arteries, capillaries and veins is lowest between them they add up to more than 50,000 miles! - enough to go around the earth twice...https://www.webmd.com/heart/difference-between-arteries-veins-capillaries * * * * * * * * * * * * * * starting weight (02082023) 46kg current weight (19022024) 55kg - aiming for 70kg 16102023 - routine 6 sets x 10 reps for all exercises - feel it up, feel it down wall-walking - https://endic.at/M/META/METABOLIC%20MAINTENANCE%201/WALK%20WALKING/year/month/day/metabolic%20maintenance%20wall%20walking%2028th%20july%202011.html have noticed that the tiniest improvement of movement in awake-time results in a dream that shows the dreamer with extrordinary physical abilities (from the dream of 03122023) nine minutes and thirty seconds to ten minutes and thirty seconds is rounded to ten minutes ************************************************************************* 08032024 - weight-free stretching - 10 mins x 5 - bp/pulse - before // - after /// - before // - after // 07032024 - weight-free stretching - 10 mins x 5 - bp/pulse - before // - after /// - before // - after // 06032024 - weight-free stretching - 10 mins x 6 - bp/pulse - before // - after /// - before // - after // 05032024 - weight-free stretching - 10 mins x 5 - bp/pulse - before // - after /// - before // - after // 04032024 - weight-free stretching - 10 mins x 4 - bp/pulse - before // - after /// - before // - after // 03032024 - weight-free stretching - 10 mins x 4 - bp/pulse - before // - after /// - before // - after // 02032024 - weight-free stretching - 10 mins x 3 - bp/pulse - before // - after /// - before // - after // 01032024 - weight-free stretching - 10 mins x 2 - bp/pulse - before // - after /// - before // - after // 29022024 - weight-free stretching - 10 mins x 3 - bp/pulse - before // - after /// - before // - after // 28022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before // - after /// - before // - after // 27022024 - weight-free stretching - 10 mins x 3 - bp/pulse - before // - after /// - before // - after // 26022024 - weight-free stretching - 10 mins x 3 - bp/pulse - before // - after /// - before // - after // 25022024 - weight-free stretching - 10 mins x 3 - bp/pulse - before // - after /// - before // - after // 24022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before // - after /// - before // - after // 23022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 107/81/61 - after 139/86/83/ - before 113/70/65 - after // 22022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 99/60/67 - after 114/76/94 - before 110/69/74 - after 124/83/85 21022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 103/60/67 - after 141/80/93 - before 121/71/86 - after 139/84/78 20022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 107/60/69 - after 141/80/93 - before 103/60/67 - after 131/84/95 19022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 104/62/65 - after 125/79/75 - before 121/59/69 - after 120/75/91 18022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 110/67/65 - after 131/84/80 - before 107/57/72 - after 133/77/91 17022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 111/66/65 - after 134/87/76 - before 129/74/64 - after 130/93/78 16022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 103/62/67 - after 136/86/92 - before 109/62/67 - after 127/85/76 15022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 105/59/65 - after 121/79/84 - before 105/59/70 - after 129/79/77 14022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 116/75/63 - after 134/87/88 - before 111/67/63 - after 137/89/91 13022024 - weight-free stretching - 10 mins x 2 - bp/pulse - before 111/67/65 - after 135/87/86 - before 108/59/67 - after 131/85/97 12022024 - weight-free stretching - 9 mins - bp/pulse - before 118/75/69 - after 136/87/85 - 9 mins - before 115/66/65 - after 132/93/93 11022024 - 10 mins bp/pulse - before 103/66/64 - after 136/90/81 (weight-free stretching) 10 mins cycle machine - before 109/67/70 - after - 99/60/81 10022024 - 9 mins bp/pulse - before 112/71/72 - after 133/84/94 (weight-free stretching) 09022024 - 10 mins bp/pulse - before 125/83/70 - after 131/89/100 (weight-free stretching) 09022024 - 9 mins bp/pulse - before 116/63/67 - after 139/85/91 08022024 - 9 mins bp/pulse - before 105/61/70 - after 127/78/92 (weight-free stretching) 08022024 - 9 mins bp/pulse - before 114/71/68 - after 134/83/80 07022024 - 12 mins bp/pulse - before 119/79/67 - after 137/84/88 (weight-free stretching) 07022024 - 9 mins bp/pulse - before 109/64/76 - after 137/82/107 06022024 - 12 mins bp/pulse - before 117/74/70 - after 131/86/86 (weight-free stretching) 03022024 - 45 mins bp/pulse - before 124/74/65 - after 131/87/71 01022024 - 50 mins 23012024 - 62 mins - bp/pulse - before 132/83/67 - after 115/79/60 10012024 - 30 mins - bp/pulse - before 128/78/62 - after 132/79/76 09012024 - 30 mins - bp/pulse - before 120/75/64 - after 131/79/70 08012024 1 x 30 mins 07012024 1 x 30 mins 06012024 1 x 50 mins 05012024 1 x 30 mins 04012024 1 x 35 mins 03012024 1 x 70 mins 30122023 1 x 60 mins - mild resistance (heels) 29122023 1 x 60 mins - mild resistance (heels) 28122023 1 x 60 mins - mild resistance (heels) 27122023 2 x 30 mins - minimum resistance (heels) 19122023 1 x 60 mins - a mix of minimum and maximum resistance 18122023 1 x 30 mins -max resistance 17122023 1 x 30 mins -max resistance 16122023 1 x 30 mins - max resistance 1 x 30 minimum 15122023 1 x 30 mins -minimum resistance 15122023 1 x 30 mins - max resistance 15122023 1 x 30 mins - max resistance 1322023 1 x 30 mins calf machine - max resistance note after getting out of bed this morning, the writer's sure-footedness is the best it has been for three decades it has prompted the writer to make a new entry: "c6 inuries" 1022023 2 x 30 mins calf machine 0922023 60 mins calf machine 0822023 60 mins calf machine, 80 mins calf machine 0622023 70 mins calf machine 05122023 70 mins calf machine 03122023 60 mins calf machine 02122023 60 mins calf machine 02112023 sweat routine using 1.25 kiogram weights bp/pulse - before 122/82/63 - after 132/89/72 - 21 mins 01112023 sweat routine using 1.25 kiogram weights bp/pulse - before 120/71/69 - after 133/87/97 - 23 mins 29102023 sweat routine using 1.25 kiogram weights bp/pulse - before 116/62/74 - after 121/84/100 - 24 mins 28102023 sweat routine using minimum weight bp/pulse - before 107/60/64 - after 136/85/105 - 24 mins 27102023 sweat routine using minimum weight bp/pulse - before 131/86/66 - after 132/91/98 - 20 mins 26102023 wall-walking 1 x 7 mins 24102023 sweat routine using minimum weight bp/pulse - before 127/83/66 - after 126/84/106 - 25 mins 23102023 sweat routine using minimum weight bp/pulse - before 125/82/66 - after 139/88/79 - 25 mins 22102023 sweat routine using minimum weight bp/pulse - before 117/77/63 - after 132/83/84 - 24 mins 21102023 sweat routine using minimum weight bp/pulse - before 122/79/70 - after 127/88/94 - 22 mins 18102023 sweat routine using minimum weight bp/pulse - before 127/82/64 - after 130/87/88 - 25 mins 17102023 sweat routine using minimum weight bp/pulse - before 126/84/63 - after 133/91/75 - 25 mins 16102023 sweat routine using minimum weight bp/pulse - before 117/74/66 - after 134/91/88 - 25 mins 11102023 sweat routine using minimum weights bp/pulse - before 111/72/65 - after 133/91/95 - 18 mins 10102023 sweat routine using minimum weights bp/pulse - before 106/70/64 - after 146/97/91 - 18 mins 09102023 sweat routine using minimum weights bp/pulse - before 109/65/67 - after 139/90/84 - 18 mins 08102023 sweat routine using minimum weights bp/pulse - before 115/79/64 - after 140/90/101 - 18 mins 07102023 sweat routine using minimum weights bp/pulse - before 106/70/68 - after 131/88/104 - 18 mins 06102023 sweat routine using minimum weights bp/pulse - before 110/68/73 - after 138/88/104 - 18 mins 05102023 sweat routine using minimum weights bp/pulse - before 126/83/64 - after 133/89/82 - 18 mins 04102023 sweat routine using minimum weights bp/pulse - before 120/75/55 - after 134/88/69 - 18 mins 03102023 sweat routine using minimum weights bp/pulse - before 115/74/58 - after 133/86/91 - 18 mins 02102023 sweat routine using minimum weights bp/pulse - before 119/70/59 - after 132/97/82 - 18 mins 01102023 sweat routine using minimum weights bp/pulse - before 122/74/63 - after 131/88/91 - 18 mins 30092023 sweat routine using minimum weights bp/pulse - before 111/75/62 - after 129/88/94 - 18 mins 29092023 sweat routine using minimum weights bp/pulse - before 126/71/65 - after 124/84/83 - 18 mins 27092023 sweat routine using minimum weights bp/pulse - before 132/89/61 - after 135/87/81 - 18 mins 26092023 sweat routine using minimum weights bp/pulse - before 120/80/61 - after 127/87/66 - 18 mins 25092023 sweat routine using minimum weights bp/pulse - before 127/81/63 - after 131/87/101 - 20 mins 24092023 sweat routine using minimum weights bp/pulse - before 126/71/59 - after 134/89/79 - 19 mins 23092023 sweat routine using minimum weights bp/pulse - before 125/79/60/ - after 136/87/76 - 19 mins 22092023 sweat routine using minimum weights bp/pulse - before 122/79/66 - after 131/87/73 - 19 mins 21092023 sweat routine using minimum weights bp/pulse - before 126/83/73 - after 131/86/92 - 19 mins 20092023 sweat routine using minimum weights bp/pulse - before 115/75/68 - after 135/87/87 - 19 mins 19092023 sweat routine using minimum weights bp/pulse - before 113/78/58 - after 132/93/88 - 19 mins 18092023 sweat routine using minimum weights bp/pulse - before 114/77/66 - after 120/87/99 - 19 mins 17092023 sweat routine using minimum weights bp/pulse - before 104/66/62 - after 130/88/89 - 19 mins 16092023 sweat routine using minimum weights bp/pulse - before 127/81/63 - after 134/88/83 - 19 mins 15092023 sweat routine using minimum weights bp/pulse - before 106/67/65 - after 127/90/86 - 19 mins 14092023 sweat routine using minimum weights bp/pulse - before 122/73/56 - after 134/83/72 - 19 mins 13092023 sweat routine using minimum weights bp/pulse - before 113/74/59 - after 135/79/87 - 19 mins 12092023 sweat routine using minimum weights bp/pulse - before 117/79/71 - after 127/84/85 - 19 mins 11092023 sweat routine using minimum weights bp/pulse - before 116/79/64 - after 120/79/85 - 19 mins x 2 10092023 sweat routine using minimum weights bp/pulse - before 124/73/62 - after 127/83/88 - 19 mins 09092023 sweat routine using minimum weights bp/pulse - before 117/68/70 - after 137/80/93 08092023 sweat routine using minimum weights bp/pulse - before 127/82/62 - after 127/80/84 05092023 sweat routine using minimum weights 30082023 5 mins x 7kg (square root of body-weight) raised-heel squats - 5 mins x 7kg deadlifts bp/pulse - before 127/78/61 - after 121/82/83 28082023 5 mins x 7kg raised-heel squats - 5 mins x 7kg deadlifts bp/pulse - before 121/81/64 - after 138/80/93 25082023 5 mins x 7kg raised-heel squats - 5 mins x 7kg deadlifts bp/pulse - before 115/79/61 - after 134/85/79 23082023 5 mins x 7kg raised-heel squats - 5 mins x 7kg deadlifts bp/pulse - before 120/81/68 - after 121/79/84 21082023 5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts bp/pulse - before 132/87/66 - after 132/86/107 18082023 5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts bp/pulse - before 123/82/62 - after 140/86/106 16082023 5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts bp/pulse - before 121/75/66 - after 132/88/119 14082023 5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts bp/pulse - before 127/87/67 - after 130/83/84 11082023 5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts bp/pulse - before 128/81/64 - after 134/87/79 09082023 5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts bp/pulse - before 118/76/70 - after 112/82/119 07082023 5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts bp/pulse - before 120/82/67 - 126/87/110 - weight 46kg 05082023 5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts bp/pulse - before 119/80/71 - 129/86/100 02082023 101 x 22kg deadlifts bp/pulse - before 130/86/63 - 132/86/112 28072023 62 x 22kg deadlifts bp/pulse - before 132/89/68 - 134/88/78 24072023 61 x 20kg deadlifts 20072023 60 x 20kg deadlifts 16072023 25 x 20kg deadlifts 13072023 22 x 20kg deadlifts 10072023 20 x 20kg deadlifts 28032023 sweat routine 20 mins bp/pulse - before 131/92/68 - 137/92/105 27032023 sweat routine (clammy back) 23 mins bp/pulse - before 138/86/68 - 137/86/112 26032023 sweat routine 21 mins bp/pulse - before 115/74/75 - 145/85/102 24032023 sweat routine (clammy back) 20 mins bp/pulse - before 133/80/87 - 130/89/110 23032023 sweat routine 21 mins bp/pulse - before 132/90/65 - 127/87/101 22032023 sweat routine 22 mins bp/pulse - before 128/89/65 - 134/87/92 21032023 sweat routine 22 mins bp/pulse - before 122/78/73 - 131/82/97 19032023 sweat routine 24 mins bp/pulse - before 134/88/74 - 130/84/103 06032023 heel squats 5 mins bp/pulse - before 130/88/66 - 137/87/69 05032023 heel squats 5 mins bp/pulse - before 131/87/70 after 133/79/94 bp/pulse - before 128/79/61 after 129/83/75 04032023 heel squats 5 mins bp/pulse - before 132/82/68 after 109/62/85 bp/pulse - before 123/82/61 after 125/89/73 03032023 heel squats 5 mins bp/pulse - before 132/87/64 after 138/89/68 bp/pulse - before 134/87/62 after 125/83/81 02032023 heel squats 5 mins bp/pulse - before 122/83/67 after 132/87/83 before 126/86/64 after 128/84/80 01032023 heel squats 5 mins bp/pulse - before 127/85/69 after 122/79/86 110/72/70 after 117/67/88 28022023 heel squats: 5 mins bp/pulse - before 132/84/61 after 129/86/78 134/86/66 after 128/88/69 123/81/71 after 132/84/88 27022023 heel squats: 5 mins x 4 bp/pulse - before 137/86/63 after 124/83/76 - before 125/84/63 after 131/78/74 - before 122/79/63 after 135/89/70 - before 132/82/70 after 131/86/91 26022023 heel squats 10 mins x 2 bp/pulse - before 131/87/64 after 127/83/92 - before 132/86/74 after 136/86/93 24022023 heel squats 10 mins bp/pulse - before 111/71/69 after 136/87/70 22022023 heel squats 10 mins bp/pulse - before 126/83/63 after 145/95/84 20022023 heel squats 10 mins bp before 126/85/61 after 139/81/68 18022023 heel squats 10 mins bp before 132/94/64 after 138/95/76 15022023 single arm bent over curl - right arm 75 of 5kg / left arm 25 of 1kg - https://endic.at/exercises.-.standing.single-arm.bent.over.curl.mp4 25 reverse circular arm rotation- 1.25kg plate - https://endic.at/exercise.-.reverse.circular.arm.rotation.mp4 bp before 133/84/64 after 138/95/76 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 120/83/71 - after 12/82/83 - 6 mins 04122022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 120/83/71 - after 128/82/83 - 6 mins 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 122/83/71 - after 132/92/92 - 8 mins 03122022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 122/81/72 - after 137/85/81 - 6 mins 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 122/83/71 - after 132/92/92 - 8 mins 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before - after - 8 mins 02122022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before - after - 8 mins 01122022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 124/79/67 - after 107/82/76 - 8 mins 30112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 120/79/76 - after 135/89/100 - 5 mins 29112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 126/75/66 - after 132/86/97 - 5 mins 28112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 107/63/69 - after 138/88/99 - 5 mins 27112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before - after - 6 mins 26112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before - after - 6 mins 25112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before - after - 6 mins 23112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 106/63/69 - after 120/81/115 - 6 mins 21112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 113/71/73 - after 121/74/101 - 6 mins 19112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 106/65/66 - after 132/88/97 - 7 mins 17112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 115/81/68 - after 134/86/94 - 7 mins 15112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 125/87/69 - after 125/83/72 - 6 mins 13112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 131/87/71 - after 122/77/87 - 9 mins 11112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 123/91/67 after 127/79/74 - 6 mins 09112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 122/79/72 after 122/75/100 - 7 mins 06112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 132/87/63 after 134/87/105 - 7 mins 02112022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 127/84/66 after 133/87/94 - 7 mins 29102022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 122/84/68 after 111/73/107 - 9 mins 24102022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 117/77/68 after 116/75/107 - 11 mins 19102022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 118/73/66 after 124/77/102 - 10 mins 15102022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 120/87/71 after 120/84/104 - 14 mins 10102022 100 knee bends - https://endic.at/knee.bends.mp4 blood pressure and bpm before 118/79/66 after 123/73/101 - 14 mins 26082022 sweat routine blood pressure and bpm before 122/83/70 after 130/82/96 - 15 mins 08082022 sweat routine blood pressure and bpm before 123/82/62 after 122/79/87 - 34 mins 05082022 sweat routine blood pressure and bpm before 121/81/72 after 130/83/101 - 22 mins 28072022 stretching exercises with weights 4 x 5 mins 27072022 stretching exercises with weights 5 x 5 mins 26072022 stretching exercises with weights 5 x 5 mins 25072022 stretching exercises with weights 1 x 5 mins 20072022 stretching exercises with weights 1 x 20 mins 19072022 stretching exercises with weights 1 x 10 mins 12072022 two-kilometre walk 09072022 stretching exercises with weights 1 x 15 mins 08072022 stretching exercises with weights 1 x 15 mins 07072022 stretching exercises with weights 1 x 15 mins 06072022 stretching exercises with weights 1 x 15 mins 04072022 stretching exercises with weights 1 x 10 mins 03072022 stretching exercises with weights 15 mins + 1 x 10 mins 02072022 stretching exercises with weights 10 mins 26062022 cycling machine 5 mins 22062022 cycling machine - speed peddling 1 x 2 min 18062022 backward arm rotations with 1.25 kilo x 30 x 2 17062022 backward arm rotations with 1.25 kilo x 30 x 1 16062022 backward arm rotations with 1.25 kilo x 30 x 1 15062022 backward arm rotations with 1.25 kilo x 30 x 1 13062022 backward arm rotations with 1.25 kilo x 30 x 2 12062022 cycling machine - speed peddling 3 x 2 mins backward arm rotations with 1.25 kilo x 30 x 3 leg-stretching exercises 1 x 1 min 11062022 cycling machine - speed peddling 4 x 2 mins backward arm rotations with 1.25 kilo x 30 x 4 10062022 cycling machine - speed peddling 2 x 1 min backward arm rotations with 1.25 kilo x 30 x 3 09062022 backward arm rotations with 1.25 kilo x 30 x 2 08062022 backward arm rotations with 1.25 kilo x 30 x 2 07062022 backward arm rotations with 1.25 kilo x 30 x 5 06062022 backward arm rotations with 1.25 kilo x 30 x 5 05062022 backward arm rotations with 1.25 kilo x 30 x 3 04062022 backward arm rotations with 1.25 kilo x 30 x 5 03062022 backward arm rotations with 1.25 kilo x 30 28052022 backward arm rotations with 1 kilo x 30 x 2 27052022 backward arm rotations with 1 kilo x 30 x 2 26052022 backward arm rotations with 1 kilo x 30 26052022 backward arm rotations with 1 kilo x 30 23052022 cycling machine - speed peddling 2 x 1 min 15s - b4 120/75/69 aft 103/66/102 and b4 116/88/61 aft 129/83/91 22052022 cycling machine - speed peddling 1 x 1 min - b4 122/82/69 aft 123/79/93 21052022 cycling machine - speed peddling 1 x 1 min - + 1 x 1 min b4 121/83/85 aft 124/80/96 20052022 20 cycling machine - speed peddling 2 x 1 min 14052022 20 min arm cycling - backward arm rotations with 1/2 kilo x 50 13052022 3km bike ride 12052022 arm peddling x 10 mins - backward arm rotations with 1/2 kilo x 50 23042022 2 x 2 min standing backstrokes - 2 x 2 min arm cycling - 1 x 5 mins arm cycling 21042022 3 x 2 mins cycling machine 19042022 3 x 2 min standing backstrokes - 3 x 2 min arm cycling + 1 km on bike 17042022 4 x 2 min cycling machine 15042022 4 x 2 min standing backstrokes - 4 x 2 min arm cycling 13042022 7 x 1 min cycling machine 11042022 4 x 1 min arm swings - 4 x 1 min arm cycling 09042022 4 x 1 min cycling machine 07042022 6 x 1 min arm cycing 06042022 2 x 10 mins cycling + 2 x 5 mins + 1 x 3 mins + 1 x 2 mins + 1 x 1 minute 05042022 1 x 10 mins cycling 2 kilometre walk (enjoyed part of it) 02042022 seated cycing - 2 x 10 mins 31032022 seated cycing - 1 x 15 mins, 1 x 10 mins 30032022 seated cycing - 1 x 5 mins 29032022 seated cycing - 4 x 5 mins 28032022 seated cycing - 1 x 15 mins 27032022 seated cycing - 1 x 15 mins 25032022 seated cycing - 3 x 15 mins 24032022 seated cycing - 3 x 15 mins 23032022 seated cycing - 4 x 15 mins 22032022 seated cycing - 3 x 15 mins 21032022 seated cycing - 4 x 15 mins 21032022 seated cycing - 4 x 15 mins 20032022 seated cycing - 1 x 15 mins 19032022 seated cycing - 1 x 15 mins 18032022 seated cycing - 1 x 15 mins (through the heels) 16032022 seated cycing - 2 x 15 mins (through the heels) 14032022 seated cycing - 1 x 15 mins 13032022 seated cycing - 5 x 15 mins 12032022 seated cycing - 3 x 15 mins 11032022 seated cycing - 2 x 15 mins 10032022 seated cycing - 4 x 15 mins 09032022 seated cycing - 4 x 15 mins 08032022 seated cycing - 4 x 15 mins 07032022 seated cycing - 4 x 15 mins 06032022 seated cycing - 5 x 15 mins 05032022 seated cycing - 3 x 15 mins 04032022 seated cycing - 8 x 15 mins 03032022 seated cycing - 5 x 15 mins 02032022 seated cycing - 4 x 15 mins 01032022 seated cycing - 2 x 15 mins 22022022 seated cycing - 8 x 15 mins 21022022 seated cycing - 8 x 15 mins 201022022 seated cycing - 8 x 15 mins 191022022 seated cycing - 8 x 15 mins 181022022 seated cycing - 2 x 10 mins + 2 x 15 mins 171022022 seated cycing - 5 x 10 mins 161022022 seated cycing - 6 x 5 mins 151022022 seated cycing - 6 x 5 mins 141022022 seated cycing - 3 x 5 mins 131022022 seated cycing - 2 x 5 mins 121022022 seated cycing - 3 x 5 mins 111022022 seated cycing - 2 x 5 mins 10022022 seated cycing - 5 mins 04022022 seated cycing - 5 mins 03022022 standing stretching exercises - 45 mins 02022022 standing stretching exercises - 35 mins 01022022 standing stretching exercises - 22 mins 31012022 standing stretching exercises - 50 mins 30012022 standing stretching exercises - 75 mins 29012022 standing stretching exercises - 85 mins 28012022 standing stretching exercises - 45 mins 27012022 standing stretching exercises - 30 mins 26012022 standing stretching exercises - 2hr 0 mins 24012022 standing stretching exercises - 2hr 0 mins 23012022 standing stretching exercises - 1 hr 15 mins 20012022 cycling machine: standing - 1 x 5 mins 2 x 7, 1 x 8 mins, 2 x 10 mins - total 42 mins b4 -/-/- aft -/-/- 19212022 cycling machine: standing - 4 x 7 total mins 28 b4 -/-/- aft -/-/- 18212022 cycling machine: standing - 6 x 5 mins b4 -/-/- aft -/-/- 17212022 cycling machine: standing - 6 x 5 mins b4 -/-/- aft -/-/- 16212022 cycling machine: standing - 5 x 5 mins b4 -/-/- aft -/-/- 15212022 cycling machine: standing - 3 x 5 mins b4 -/-/- aft -/-/- 14212022 cycling machine: standing - 4 x 5 mins b4 -/-/- aft -/-/- first 5 minute of continuous cycling while standing 13212022 cycling machine: standing - 4 x 5 mins b4 -/-/- aft -/-/- 12212022 cycling machine: standing - 5 x 5 mins b4 -/-/- aft -/-/- 10012022 cycling machine: standing - 6 x 5 mins b4 -/-/- aft -/-/- 09012022 cycling machine: standing - 3 x 5 mins b4 -/-/- aft -/-/- 08012022 cycling machine: standing - 4 x 5 mins b4 -/-/- aft -/-/- 07012022 cycling machine: standing - 3 x 5 mins b4 -/-/- aft -/-/- 06012022 cycling machine: standing - 1 x 5 mins b4 -/-/- aft -/-/- 05012022 cycling machine: standing - 1 x 5 mins b4 -/-/- aft -/-/- 04012022 cycling machine: standing - 3 x 5 mins b4 -/-/- aft -/-/- 03012022 cycling machine: standing - 1 x 5 mins b4 -/-/- aft -/-/-/- 30122021 flexing-tendon movements 1.5 hrs 29122021 flexing-tendon movements 1 hr cycling machine: standing - 1 x 15 mins b4 89/45/72 aft 112/73/107 28122021 flexing-tendon movements 1 hr cycling machine: standing - 1 x 10 mins b4 110/68/70 aft 138/85/109 27122021 flexing-tendon movements 2 hrs cycling machine: standing - 1 x 10 mins b4 107/63/64 aft 139/86/95 26122021 flexing-tendon movements 1.5 hr cycling machine: standing - 1 x 10 mins b4 116/73/69 aft 129/79/101 25122021 flexing-tendon movements 1 hr 24122021 flexing-tendon movements 1/2 hr cycling machine: standing - 1 x 10 mins b4 84/48/69 aft 117/75/107 23122021 flexing-tendon movements 4 hrs 22122021 flexing-tendon movements 1.5 hrs 21122021 flexing-tendon movements 1.5 hrs 21122021 cycling machine: standing - 1 x 10 mins b4 97/53/67 aft 130/80/99 flexing-tendon movements 1.5 hrs 20122021 cycling machine: standing - 1 x 10 mins b4 99/55/63 aft 127/79/89 flexing-tendon movements 1.5 hrs 19122021 cycling machine: standing - 1 x 10 mins b4 99/55/57 aft 114/78/93 flexing-tendon movements 1 hr 18122021 cycling machine: standing - 1 x 10 mins b4 112/68/66 aft 124/83/102 flexing-tendon movements 1 hr 17122021 cycling machine: standing - 2 x 10 mins b4 -/-/- aft 126/79/103 - b4 108/63/65 aft 123/75/97 flexing-tendon movements 1 hr 16122021 cycling machine: standing - 109/65/63 x 10 mins b4 1 aft 132/85/93 flexing-tendon movements 3 hrs 15122021 cycling machine: standing - 1 x 10 mins b4 120/77/70 aft 109/70/107 flexing-tendon movements 2 hrs 14122021/ flexing-tendon movements 2 hrs 13122021 cycling machine: standing - 1 x 10 mins b4 109/76/77 aft 109/70/107 flexing-tendon movements 2 hrs 12122021 cycling machine: standing - 1 x 10 mins b4 115/76/77 aft 109/67/103 flexing-tendon movements 5.5 hrs 11122021 cycling machine: standing - 1 x 10 mins b4 117/79/78 aft 109/67/103 flexing-tendon movements 5 hrs 10122021 flexing-tendon movements 5hrs 09122021 cycling machine: standing - 1 x 10 mins b4 104/54/63 aft 122/72/90 flexing-tendon movements 3 hrs 08122021 flexing-tendon movements 5 hrs 07122021 cycling machine: standing - 1 x 10 mins b4 116/72/69 aft 108/58/101 flexing-tendon movements 1 x 90 mins 06122021 flexing-tendon movements 1 x 35 mins 05122021 flexing-tendon movements 1 x 15 mins 04122021 flexing-tendon movements 1 x 35 mins 03122021 cycling machine: standing - 1 x 10 mins tendon flexes - 1 x 5 mins - 02122021 tendon flexes - 1 x 5 mins - 1 x 20 mins sweat routine - 1 x 5 mins 01122021 stretchig exercises - 15 mins 30112021 sweat routine - 1 x 5 mins stretchig exercises - 10 to 15 mins 29112021 sweat routine - 3 x 5 mins cycling machine: standing - 2 x 5 mins 28112021 sweat routine - 2 x 5 mins cycling machine: standing - 2 x 5 mins 27112021 sweat routine - 3 x 5 mins cycling machine: standing - 3 x 5 mins 26112021 sweat routine - 2 x 5 mins cycling machine: standing - 2 x 5 mins 23112021 sweat routine - 5 mins cycling machine: standing - 5 mins 22112021 sweat routine - 5 mins x 2 cycling machine: standing - 5 mins x 2 21112021 sweat routine - 5 mins cycling machine: standing - 5 mins 20112021 cycling machine: standing - 5 mins 19112021 cycling machine: standing - 5 mins 18112021 cycling machine: standing - 5 mins cycling machine: standing and seated - 5 mins cycling machine: standing and seated - 5 mins 17112021 cycling machine: standing and seated - 5 mins cycling machine: standing and seated - 5 mins cycling machine: seated - 5 mins 16112021 cycling machine: standing and seated - 5 mins cycling machine: standing and seated - 5 mins 15112021 cycling machine: standing and seated - 5 mins 14112021 2km walk 12112021 12:00 before and after 105/75/73 113/79/91 (sweat routine) 1 x 30 of each exercise - 5 mins 02:00 before and after 122/79/80 119/77/113 (sweat routine) 1 x 30 of each exercise - 5 mins 01:00 before and after 125/84/73 122/79/99 (sweat routine) 1 x 30 of each exercise - 5 mins 11112021 10:00 before and after 109/71/79 123/83/113 (sweat routine) 1 x 30 of each exercise - 5 mins 10:00 before and after 116/77/73 109/73/97 (sweat routine) 1 x 30 of each exercise - 5 mins 02:00 before and after 106/71/72 112/71/99 (sweat routine) 1 x 30 of each exercise - 5 mins 10112021 21:00 before and after 117/85/71 127/84/89 (sweat routine) 1 x 30 of each exercise - 5 mins 17:00 before and after 122/75/79 119/78/95 (sweat routine) 1 x 30 of each exercise - 5 mins 10:00 cycling machine - 5 mins 09112021 22:00 before and after 95/67/79 126/74/97 (sweat routine) 1 x 30 of each exercise - 5 mins 12:00 before and after 124/67/87 112/72/95 (sweat routine) 1 x 30 of each exercise - 5 mins 08112021 23:00 before and after 128/87/80 137/84/81 (sweat routine) 1 x 30 of each exercise - 5 mins 07:00 cycling machine - before and after 127/87/67 131/88/73 - 5 mins 07112021 23:00 before and after 128/87/72 135/85/95 (sweat routine) 1 x 30 of each exercise - 5 mins 11:00 before and after 108/71/97 108/67/98 (sweat routine) 1 x 30 of each exercise - 5 mins 06112021 before and after 130/87/70 135/83/84 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 130/86/70 112/71/96 (sweat routine) 1 x 30 of each exercise - 5 mins lots of walking 05112021 lots of walking 04112021 lots of walking 03112021 before and after 139/87/93 133/83/99 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 118/82/77 110/75/100 (sweat routine) 1 x 30 of each exercise - 5 mins 03112021 before and after 124/85/73 124/82/104 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 125/92/81 123/81/109 (sweat routine) 1 x 30 of each exercise - 5 mins 02112021 before and after 112/71/84 116/78/99 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 122/85/71 114/74/95 (sweat routine) 1 x 30 of each exercise - 5 mins 01112021 before and after 118/76/78 106/72/102 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 123/77/79 106/72/102 (sweat routine) 1 x 30 of each exercise - 5 mins 31102021 before and after 105/75/71 118/75/97 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 125/83/68 126/80/98 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 92/44/72 108/70/101 (sweat routine) 1 x 30 of each exercise - 5 mins 30102021 before and after 122/81/82 112/77/106 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 124/79/70 124/79/98 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 106/70/77 126/79/111 (sweat routine) 1 x 30 of each exercise - 5 mins 29102021 before and after 122/82/75 122/80/101 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 127/78/77 119/79/92 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 115/79/67 112/77/104 (sweat routine) 1 x 30 of each exercise - 5 mins 28102021 before and after 128/84/73 123/81/82 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 114/75/73 129/82/92 (sweat routine) 1 x 30 of each exercise - 5 mins 27102021 before and after 132/89/71 121/82/92 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 119/80/70 124/78/95 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 132/86/77 133/89/85 (sweat routine) 1 x 30 of each exercise - 5 mins 26102021 before and after 117/79/66 127/82/83 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 127/76/73 128/79/91 (sweat routine) 1 x 30 of each exercise - 5 mins 25102021 before and after 129/88/74 132/83/94 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 117/77/72 128/82/85 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 122/83/72 114/75/87 (sweat routine) 1 x 30 of each exercise - 5 mins 21102021 before and after 112/79/75 132/87/92 (sweat routine) 1 x 30 of each exercise - 5 mins 20102021 before and after 112/79/75 132/87/92 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 133/85/66 134/89/98 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 123/84/73 127/78/104 (sweat routine) 1 x 30 of each exercise - 5 mins 19102021 before and after 124/86/69 126/82/93 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 117/87/72 137/82/96 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 126/83/73 117/73/102 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 119/83/71 137/86/83 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 121/81/69 134/83/85 (sweat routine) 1 x 30 of each exercise - 5 mins 18102021 before and after 127/85/79 124/84/92 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 112/74/80 134/83/106 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 126/83/74 126/82/89 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 122/82/70 111/75/91 (sweat routine) 1 x 30 of each exercise - 5 mins 17102021 before and after 132/88/79 132/88/89 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 118/77/75 111/67/81 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 123/80/75 136/83/85 (sweat routine) 1 x 30 of each exercise - 5 mins 16102021 before and after 131/86/74 124/81/74 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 130/79/75 130/83/103 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 129/86/78 122/81/87 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 122/73/71 122/77/83 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 128/88/73 132/87/83 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 131/88/71 128/86/78 (sweat routine) 1 x 30 of each exercise - 5 mins 15102021 before and after 122/83/74 129/83/85 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 129/86/71 128/83/87 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 122/75/77 127/83/81 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 112/71/79 113/72/78 (sweat routine) 1 x 30 of each exercise - 5 mins 14102021 before and after 122/83/72 139/86/77 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 130/85/73 126/80/85 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 131/89/80 129/83/99 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 123/86/76 117/75/81 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 126/83/75 118/79/84 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 122/86/87 116/75/91 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 127/85/68 110/75/75 (sweat routine) 1 x 30 of each exercise - 5 mins 13102021 before and after 137/87/67 119/75/73 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 120/79/69 120/82/78 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 117/76/83 122/76/86 (sweat routine) 1 x 30 of each exercise - 5 mins 12102021 cycling machine --/--/-- 134/78/74 5 mins before and after 122/81/75 111/79/88 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 127/84/69 124/82/83 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 119/75/72 111/73/87 (sweat routine) 1 x 30 of each exercise - 5 mins 10102021 before and after 112/79/72 - 121/75/88 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 123/82/70 - 130/83/86 (sweat routine) 1 x 30 of each exercise - 5 mins before and after 122/81/82 - 126/81/96 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 128/84/71 - 122/79/81 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 117/85/76 - 117/79/85 (sweat routine) 2 x 15 of each exercise - 6 mins 0910202 cycling machine b4 133/89/75 aft 136/84/87 5 mins before and after 118/84/72 - 123/81/85 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 122/79/68 - 127/77/74 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 120/79/63 - 120/76/76 (sweat routine) 2 x 15 of each exercise - 6 mins 081020286/87 cycling machine 123/84/75 120/79/91 5 mins before and after 117/71/76 - 112/69/78 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 126/87/77 - 132/87/79 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 137/84/74 - 111/69/78 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 117/78/72 - 110/69/79 (sweat routine) 2 x 15 of each exercise - 6 mins 0710202 before and after 127/82/66 - 121/75/77 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 124/79/67 - 117/71/75 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 119/79/73 - 118/72/75 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 132/79/69 - 111/73/80 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 116/75/71 - 119/75/69 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 117/81/60 - 123/83/68 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 117/79/82 - 122/77/86 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 129/83/73 - 111/71/81 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 119/83/70 - 115/76/84 (sweat routine) 2 x 15 of each exercise - 6 mins 0610202 before and after 129/85/81 - 122/87/91 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 112/75/77 - 122/81/81 (sweat routine) 2 x 15 of each exercise - 6 mins 05102021 before and after 122/83/74 - 123/82/93 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 132/78/92 - 130/79/95 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 132/80/71 - 112/75/102(sweat routine) 2 x 15 of each exercise - 6 mins before and after 137/87/74 - 118/78/85 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 129/87/61 - 122/75/72 (sweat routine) 2 x 15 of each exercise - 6 mins 0410202 before and after 128/85/72 - 118/80/97 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 98/55/68 - 121/78/97 (sweat routine) 2 x 15 of each exercise - 6 mins 03102021 before and after 122/79/63 - 125/87/78 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 118/75/67 - 120/73/91 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 126/87/63 - 138/89/71 (sweat routine) 2 x 15 of each exercise - 6 mins 02102021 before and after 127/82/76 - 117/83/94 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 127/87/81 - 128/86/106 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 128/79/68 - 118/85/85 (sweat routine) 2 x 15 of each exercise - 6 mins before and after 125/89/74 - 125/83/83 (sweat routine0 2 x 15 of each exercise - 6 mins 01102021 before and after 126/82/78 - 124/81/109 sweat routine 2 x 15 of each exercise - 6 mins before and after 126/86/96 - 122/84/113 sweat routine 2 x 15 of each exercise - 6 mins before and after 132/88/86 - 132/87/103 - sweat routine 2 x 15 of each exercise - 6 mins before and after 78/59/78 - 123/88/112 - sweat routine 2 x 15 of each exercise - 6 mins before and after 103/57/83 - 121/83/106 - sweat routine 2 x 15 of each exercise - 6 mins 30092021 before and after 101/43/72 - 120/82/93 - sweat routine 2 x 15 of each exercise - 6 mins before and after 94/59/68 - 120/82/93 - sweat routine 2 x 15 of each exercise - 6 mins before and after 94/50/72 - 130/85/104 - sweat routine 2 x 15 of each exercise - 6 mins before and after 88/45/57 - 113/74/78 - sweat routine 2 x 15 of each exercise - 6 mins before and after 94/47/67 - 110/72/84 - sweat routine 2 x 15 of each exercise - 6 mins before and after 103/51/58 - 112/75/83 - sweat routine 2 x 15 of each exercise - 6 mins 29092021 before and after 93/50/62 - 118/83/85 - sweat routine 2 x 15 of each exercise - 6 mins before and after 92/47/56 - 126/83/80 - sweat routine 2 x 15 of each exercise - 6 mins before and after 100/59/68 - 126/83/81 - sweat routine 2 x 15 of each exercise - 6 mins before and after 95/54/58 - 117/76/79 - sweat routine 2 x 15 of each exercise - 6 mins before and after 118/71/63 - 118/76/68 - sweat routine 2 x 15 of each exercise - 6 mins 28092021 before and after 89/51/56 - 107/69/73 - sweat routine 2 x 15 of each exercise - 6 mins before and after 89/49/59 - 119/79/73 - sweat routine 2 x 15 of each exercise - 6 mins before and after 89/51/65 - 117/78/79 - sweat routine 2 x 15 of each exercise - 6 mins before and after 95/55/63 - 122/74/77 - sweat routine 2 x 15 of each exercise - 6 mins before and after 93/54/64 - 126/85/75 - sweat routine 2 x 15 of each exercise - 6 mins before and after 85/47/64 - 129/83/68 - sweat routine 2 x 15 of each exercise - 6 mins 27092021 before 90/52/66 - after 117/78/77 - sweat routine 2 x 15 of each exercise - 6 mins before 81/49/63 - after 127/75/75 - sweat routine 2 x 15 of each exercise - 6 min 26092021 1km walk 25092021 before 105/59/60 - after 127/82/96 - sweat routine 2 x 12 of each exercise - 5 mins before 84/45/64 - after 116/69/70 - sweat routine 2 x 12 of each exercise - 5 mins before 84/45/64 - after 116/69/70 - sweat routine 2 x 12 of each exercise - 5 mins 1km walk 24092021 before 94/52/64 - after 122/83/84 - sweat routine 2 x 12 of each exercise - 5 mins before 98/55/61 - after 123/79/92 - sweat routine 2 x 12 of each exercise - 5 mins 23092021 1km walk 22092021 before 84/42/62 - after 104/69/99 - seated cycling (heels down) 5 mins - sweat routine 2 x 12 of each exercise - 11 mins before 85/50/58 - after 99/73/96 - seated cycling (heels down) 5 mins - sweat routine 2 x 12 of each exercise - 11 mins 2km walk 21092021 2km walk 19092021 2km walk 18092021 2km walk 14092021 seated cycling (heels down) 5 mins sweat routine - 2 x 12 of each exercise 5 mins 13092021 seated cycling (heels down) 5 mins sweat routine - 2 x 12 of each exercise 5 mins 12092021 seated cycling (heels down) 5 mins sweat routine - 2 x 12 of each exercise 5 mins 10092021 seated cycling (heels down) 5 mins sweat routine - 2 x 12 of each exercise 5 mins 09092021 seated cycling (heels down) 5 mins sweat routine - 2 x 10 of each exercise 5 mins 08092021 sweat routine - 2 x 10 of each exercise 5 mins 06092021 seated cycling 5 mins 02092021 before 94/51/58 - sweat routine - 19 x 10 of each exercise 47 mins aft 123/81/98 30082021 before 84/51/67 - sweat routine - 18 x 10 of each exercise 46 mins aft 102/57/101 29082021 before 89/50/61 - sweat routine - 19 x 10 of each exercise 46 mins aft 134/86/104 28082021 before 89/53/60 - sweat routine - 16 x 10 of each exercise 47 mins aft 132/90/105 23082021 before 105/57/62 - leanimg forward seated cycling 20 mins - sweat routine - 12 x 10 of each exercise 26mins = 46 mins aft 120/76/87 22082021 before 100/63/62 - leanimg forward seated cycling 20 mins - sweat routine - 13 x 10 of each exercise 26mins = 46 mins aft 110/72/86 21082021 before 89/46/61 - leanimg forward seated cycling 20 mins - sweat routine - 12 x 10 of each exercise 26mins = 46 mins aft 98/63/84 19082021 before 99/46/56 - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 26mins = 46 mins aft 99/71/112 18082021 before 98/55/60 - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 26mins = 46 mins aft 123/75/118 17082021 before 109/58/62 - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 24mins = 44 mins aft 104/62/92 16082021 before 116/66/59/ - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 22mins = 39 mins aft 123/79/82 15082021 before 111/67/64/ - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 22mins = 42 mins aft 122/85/103 1482021 before 101/63/63 aft 110/71/86 - sweat routine - 10 x 10 of each exercise 22 mins before 102/64/71 aft 118/78/84 1 x 30 mins leanimg forward seated cycling 13082021 before 102/68/61 aft 134/81/78 - sweat routine - 10 x 10 of each exercise 21 mins 12082021 before 97/53/69 aft 125/82/116 - sweat routine - 10 x 10 of each exercise 21 mins 11082021 before 100/59/65 aft 120/77/96 - sweat routine - 10 x 10 of each exercise 21 mins 10082021 before 111/71/66 aft 118/83/116 - sweat routine - 10 x 10 of each exercise 22 mins 09082021 before 112/69/59 aft 95/67/118 1 x 30 mins cycling machine incorporating seated, leanimg forward and standing cycling still an unhealthy 48kg (7 stone 9lbs) - aiming for 67kg (10 stone 7lbs) 08082021 before 98/59/62 aft 127/88/106 - sweat routine - 10 x 10 of each exercise 24 mins 07082021 before 99/52/72 aft 96/66/86 1 x 30 mins leanimg forward seated cycling 05082021 before 117/81/66 aft 118/81/110 - 24 mins - sweat routine - 10 x 10 of each exercise - easiest so far 03082021 before 118/75/68 aft 117/72/87 1 x 30 mins leanimg forward seated cycling 01082021 before 121/78/59 aft 112/75/94 1 x 30 mins seated cycling incorporating standing before 000/00/00 aft 117/79/69 1 x 30 mins - seated cycling 31072021 - sweat routine - 10 x 10 of each exercise - before 109/75/61 after 109/69/93 - 26 mins standing cycling seems to be highlighting every single part of me that needs "fixing", amazing 30072021 cycling machine 1 x 30 mins seated cycling incorporating standing cycling before 106/67/70 aft 89/62/109 29072021 cycling machine 3 x 5 mins standing cycling before 104/65/66 aft 104/68/81 before 110/69/73 aft 104/63/89 before 108/72/69 aft 104/63/100 28072021 cycling machine 2 x 5 mins standing cycling before 109/72/67 aft 107/68/84 before 111/67/70 aft 122/79/97 27072021 cycling machine 8 x 5 mins standing cycling before 112/71/63 aft 112/73/87 before 112/68/70 aft 102/66/92 before 120/85/68 aft 101/69/98 before 132/81/67 aft 122/78/94 before 103/69/63 aft 92/62/89 before 122/81/69 aft 104/67/100 before 118/76/69 aft 114/74/94 before 110/78/70 aft 111/71/87 26072021 cycling machine 4 x 5 mins standing cycling before 000/00/00 aft 106/67/72 before 112/80/74 aft 110/74/99 before 111/70/73 aft 97/57/98 before 114/77/73 aft 107/78/107 25072021 cycling machine - 4 x 5 mins standing cycling 24072021 cycling machine - 4 x 15 mins - 1 x 12 mins seated cycling + 3 mins standing cycling (up until this point all exercises using the bike, except arm peddling, were done seated or lying down) 23072021 cycling machine - 4 x 15 mins - sweat routine - 10 x 10 of each exercise - before *128/83/67 after 125/83/95 - 26 mins 1o97561 *see 22012018 22072021 cycling machine - 4 x 15 mins 21072021 cycling machine - 1 x 30 mins 1 x 20 mins - sweat routine - 10 x 10 of each exercise - before 101/61/67 after 113/78/105 - 28 mins - 1 x10 of each exercise - before 102/70/72 after 128/80/95 26 mins 20072021 cycling machine - 30 mins - sweat routine - 10 x 10 of each exercise - before 110/68/67 after 107/71/113 - 28 mins 19072021 lying-down cycling - 30 mins - sweat routine - 10 x 10 of each exercise - before 119/81/77 after 116/83/111 18072021 lying-down cycling 100 mins - (lying-down cycling has been reinstated - today's walk highlighted the weakest leg is easier to move and has a greater range of mvement than the strongest leg - yet again, the writer is still making the mistake of putting strength before range of movement - lesson learnt) 17072021 one kilometre walk - sweat routine - 10 x 10 of each exercise - before 106/77/80 after 135/88/112 - 32 mins 16072021 cycling machine - 30 mins - before 110/68/67 after 107/71/113 15072021 sweat routine - 10 x 10 of each exercise - before 119/79/72 after 122/82/119 - 30 mins 14072021 seated cycling - 30 mins - after 120/79/88 - lying-down cycling 60 mins - after 122/76/89 13072021 sweat routine - 10 x 10 of each exercise - before 000/00/00 after 114/77/121 - 26 mins 12072021 lying-down cycling 100 mins 114/75/87 https://endic.at/exercise.-.lying.cycling.mp4 11072021 sweat routine - 5 of each exercise - after 126/85/110 - 16 mins 10072021 20 mins arm-peddling - cycling machine 30 mins before 120/79/78 - after 114/78/113 09072021 sweat routine - 1 of each exercise - before 119/84/77 - after 132/86/83 08072021 20 mins arm-peddling - cycling machine 30 mins before 121/73/65 - after 112/71/112 07072021 20 mins arm-peddling - cycling machine 30 mins before 107/58/72 - after 111/75/93 06072021 20 mins arm-peddling - cycling machine 30 mins before 109/70/89 - after 98/63/111 05072021 20 mins arm-peddling - cycling machine 30 mins 121/81/97 04072021 20 mins arm-peddling - cycling machine 30 mins 112/76/81 03072021 20 mins arm-peddling - cycling machine 30 mins 110/78/98 02072021 20 mins arm-peddling - cycling machine 30 mins 111/71/82 01072021 20 mins arm-peddling - cycling machine 30 mins 136/88/75 30062021 20 mins arm-peddling - cycling machine 20 mins 111/71/79 29062021 20 mins arm-peddling - cycling machine 20 mins 110/73/99 28062021 20 mins arm-peddling - cycling machine 20 mins 111/74/86 27062021 20 mins arm-peddling - cycling machine 20 mins 109/74/76 26062021 20 mins arm-peddling - cycling machine 20 mins 113/72/82 25062021 20 mins arm-peddling - cycling machine 20 mins 128/83/77 24062021 20 mins arm-peddling - cycling machine 20 mins 105/67/92 23062021 20 mins arm-peddling - cycling machine 20 mins 112/64/81 22062021 20 mins arm-peddling - cycling machine 20 mins 108/71/92 21062021 20 mins arm-peddling - cycling machine 20 mins 96/63/80 20062021 20 mins arm-peddling - cycling machine 20 mins 85/59/111 19062021 2 x 20 mins arm-peddling - cycling machine 20 mins 112/71/89 18062021 2 x 20 mins arm-peddling - cycling machine 2 x 20 mins 111/64/92 - 111/70/93 17062021 20 mins arm-peddling - cycling machine 20 mins 95/59/81 16062021 20 mins arm-peddling - cycling machine 20 mins 107/68/108 15062021 cycling machine 20 mins 107/65/92 14062021 20 mins arm-peddling - cycling machine 20 mins 101/60/98 13062021 cycling machine 20 mins 95/60/95 11062021 cycling machine 20 mins 103/66/85 10062021 20 mins arm-peddling 09062021 cycling machine 20 mins 124/80/104 07062021 cycling machine 20 mins 120/73/88 06062021 20 mins arm-peddling 05062021 cycling machine 20 mins 111/73/88 03062021 cycling machine 1 x 10 mins 111/71/83 - 1 x 5 mins arm-peddling 02062021 cycling machine 1 x 10 mins 114/79/104 - 1 x 5 mins arm-peddling 01062021 cycling machine 1 x 10 mins 106/68/85 - 117/71/113 - / + 1 x 5 mins arm-peddling 27052021 cycling machine 3 x 10 mins 112/75/115 - 117/71/113 - 123/79/89 + 3 x 5 mins arm-peddling 26052021 cycling machine 3 x 10 mins 123//79/89 - 117/71/83 - 104/68/101 + 3 x 5 mins arm-peddling 25052021 cycling machine 3 x 10 mins 111/71/106 - 133/83/84 - 104/68/101 + 3 x 5 mins arm-peddling 24052021 cycling machine 3 x 10 mins 114/77/115 - + 3 x 5 mins arm-peddling 22052021 cycling machine 3 x 10 mins 112/74/103 - 110/67/108 - 108/72/109 + 3 x 5 mins arm-peddling 18052021 cycling machine 3 x 10 mins 108/68/97 - 104/63/99 - 110/66/96 + 3 x 5 mins arm-peddling 17052021 cycling machine 3 x 10 mins 117/75/97 - 106/69/92 - 100/69/97 16052021 cycling machine 2 x 10 mins 98/62/87 - 126/80/107 13052021 cycling machine 3 x 5 mins 116/67/92 - 120/70/95 114/66/107 and stretching exercises 12052021 cycling machine 2 x 5 mins 100/67/110 - 115/67/119 - 12070/95 and stretching exercises 11052021 cycling machine 3 x 5 mins 138/83/100 - 114/73/117 - 105/67/112 and stretching exercises 10052021 cycling machine 2 x 5 mins 117/71/116 - 114/71/114 and stretching exercises 09052021 cycling machine 1 x 5 mins 114/68/102 and stretching exercises 08052021 cycling machine 15 mins 115/71/93 and 104/63/113 and stretching exercises 07052021 cycling machine 2 x 15 mins 116/74/87 and 97/64/117 and stretching exercises 06052021 stretching exercises 05052021 cycling machine 2 x 15 mins 139/83/73 - 122/73/91 04052021 cycling machine 2 x 15 mins - 137/81/86 and 182??/113/84 30042021 cycling machine 15 mins -/-/-/ and 1 x 40 mins 139/87/83 28042021 cycling machine 3 x 5 mins - arm peddling 4 x 5 mins 27042021 cycling machine 2 x 5 mins - arm peddling 2 x 5 mins 27042021 cycling machine 30 mins - arm peddling 1 x 15 mins 26042021 cycling machine 2 x 10 mins - arm peddling 2 x 5 mins 25042021 cycling machine 2 x 10 mins 24042021 cycling machine 2 x 10 mins - 127/76/76 23042021 cycling machine 3 x 10 mins - 120/79/67 and 127/70/81 and 121/75/76 22042021 cycling machine 2 x 10 mins - 108/63/78 and 123/71/87 21042021 cycling machine 2 x 15 mins - 132/76/72 and 116/67/81 19042021 cycling machine 2 x 15 mins - 133/78/84 117/73/99 and 2 x 10 mins 122/77/83 and 141/77/85 18042021 cycling machine 2 x 10 mins - 117/80/85 and 116/79/80 - 1 x 20 mins 113/69/89 - 1 x 15 mins 156/76/86 17042021 cycling machine 3 x 10 mins - 132/82/104 and 126/73/91 and 109/66/84 16042021 cycling machine 2 x 10 mins - 108/72/105 and 144/79/110 14042021 cycling machine 30 minutes - 132/73/130 2 x 10 mins walking + 2 mins running on the spot - 128/82/95 13042021 30 mins walking 12042021 2 x 15 mins walking + 1 min running on the spot - 124/78/106 11042021 15 mins walking + 1 min running on the spot - 135/76/103 10042021 45 mins walking + 1 min running on the spot 09042021 60 mins walking (improvement in running) 08042021 forty-five mins walking 07042021 thirty mins walking 06042021 15 mins walking 05042021 45 mins walking 04042021 60 mins walking 03042021 30 mins walking 02042021 105 mins walking 01042021 45 mins walking 29032021 60 mins walking 28032021 90 mins walking 27032021 30 mins walking (able to run, although it's slower than a slow walk) 12032021 30 mins walking 09022021 30 mins walking 08022021 30 mins walking 07022021 40 mins walking 05022021 30 mins walking 01022021 30 mins walking 31012021 40 mins walking 30012021 30 mins walking 28012021 30 mins walking 27012021 30 mins walking 22012021 45 mins walking 21012021 1 x 10 mins walking 20012021 2 x 15 mins walking 19012021 one kilometer walk 1 x 10 mins walking 18012021 one kilometer walk 1 x 10 mins walking, 1 x 1 minute running on the spot 17012021 3 x 10 mins walking, 3 x 1 minute running on the spot 16012021 2 x 10 mins walking, 2 x 1 minute running on the spot 15012021 10 mins walking 14012021 30 mins walking 05122020 two-stick walking 02122020 two-stick walking 01122020 two-stick walking 29112020 two-stick walking 28112020 two-stick walking 26112020 two-stick walking 23112020 two-stick walking https://www.smai.com.au/blogs/news/6-power-lifting-movements (SQUAT SNATCH) 16112020 two-stick walking (incorporating supported stoops) 1 x 10 mins 1 x 29 mins 1 x 30 mins 15112020 stretching exercises 1 x 5 mins 09112020 stretching exercises 1 x 11 mins, 2 x 12 mins, 2 x 13 mins 08112020 stretching exercises 2 x 12 mins, 07112020 stretching exercises 1 x 10 mins, 1 x 12 mins 06112020 stretching exercises 2 x 9 mins 05112020 stretching exercises 1 x 8 mins, 1 x 10 mins 29102020 stretching exercises 2 x 11 mins 1 x 14 mins 28102020 stretching exercises 2 x 12 mins, 1 x 17 mins, 1 x 13 mins, 1 x 15 mins 27102020 stretching exercises 2 x 12 mins, 1 x 16 mins 26102020 stretching exercises 1 x 9 mins 1 x 12 mins 25102020 stretching exercises 2 x 9 mins 24102020 stretching exercises 1 x 5 mins, 1 x 7 1 x 10 mins mins 23102020 stretching exercises 5 x 5 mins 22102020 stretching exercises 3 x 5 mins 21102020 stretching exercises 4 x 5 mins 20102020 stretching exercises 4 x 5 mins 19102020 stretching exercises 5 x 5 mins 18102020 stretching exercises 6 x 5 mins 17102020 stretching exercises 6 x 5 mins 16102020 deadlifts http://endic.at/exercise.deadlift.mp4 15102020 alternate dumbbell curls http://endic.at/exercises.alternate.dumbbell.curls.mp4 14102020 touch-floor squats http://endic.at/exercise.touch.floor.squat.mp4 11102020 alternate dumbbell curls http://endic.at/exercises.alternate.dumbbell.curls.mp4 touch-floor squats dumbbell bent-over raises 6 x 20 (4kg) https://endic.at/exercise.dumbell.bent-over.raise.mp4 deadlifts, (20kgs) 10102020 overhead standing alternate dumbbell press, 6 x 20 (3kg) https://endic.at/exercise.overhead.standing.alternate.dumbbell.press.mp4 alternate dumbbell curls 6 x 20 (4kgs) http://endic.at/exercises.alternate.dumbbell.curls.mp4 dumbbell bent-over raises 6 x 20 (4kg) https://endic.at/exercise.dumbell.bent-over.raise.mp4 09102020 deadlifts, 5 x 10 (25kgs) alternate dumbbell curls 5 x 20 (4kgs) 08102020 dumbbell bent-over raises 4 x 25 (4kg) deadlifts, 6 x 25 (20kgs) 07102020 deadlifts, 7 x 25 (20kgs) 06102020 overhead standing alternate dumbbell press, 5 x 25 (4kg) 05102020 touch floor squat 6 x 25 04102020 alternate dumbbell curls 5 x 2o (4kgs) 00000000 dumbbell bent-over raises 1 (4kg) 03102020 deadlifts, 1 x 70, 1 x 76 (20kgs) http://endic.at/exercise.deadlift.mp4 02102020 overhead standing alternate dumbbell press, 2 x 11, 4 x 20 (4kg) 01102020 touch floor squat 3 x 25 30092020 dumbbell bent-over raises 5 x 25 2 x 30 (4kg) https://endic.at/exercise.dumbell.bent-over.raise.mp4 29092020 touch floor squat 3 x 25 28092020 alternate dumbbell curls 10 x 10 (4kgs) 27092020 alternate dumbbell curls 1 x 25, 2 x 30 2 x 50 (4kgs) 26092020 dumbbell squat 7 x 10 (4kg) https://www.youtube.com/watch?v=v_c67Omje48 25092020 dunmbbell bent-over raises 6 x 25 (4kg) 24092020 6 x 10kg deadlifts (20kgs) 23092020 fifty standing alternate arm dumbell curls (3kgs) 17092020 front dumbbell raise (3kgs) dumbell bent-over raises (3kgs standing tricep dumbell extensions (3kgs) standing alternate arm dumbell curls (3kgs) upright rows (7kgs) barbell press behind head (standing) (7kgs) (partial movement only on all exercises) - 15 mins 16092020 1 x 100 raised heels, vertical-back knee bends (1.5kg) - 10 mins - weak point... calves 16092020 front dumbbell raise (3kgs) rear lateral dumbell raises (3kgs) standing tricep dumbell extensions (3kgs) standing alternate arm dumbell curls (3kgs) upright rows (7kgs) barbell press behind head (standing) (7kgs) (partial movement only on all exercises) - 14 mins 15092020 120 x 12kg deadlifts (7kgs) - 11 mins http://endic.at/exercise.deadlift.mp4 14092020 front dumbbell raise (3kgs) rear lateral dumbell raises (3kgs) standing tricep dumbell extensions (3kgs) standing alternate arm dumbell curls (3kgs) upright rows (7kgs) barbell press behind head (standing) (7kgs) (partial movement only on all exercises) - 14 mins 13092020 1 x 100 raised heels, vertical-back partial squat (1.5kg) - 9 mins - weak point, outer, upper, left shin 12092020 front dumbbell raise (3kgs) rear lateral dumbell raises (3kgs) standing tricep dumbell extensions (3kgs) standing alternate arm dumbell curls (3kgs) upright rows (7kgs) barbell press behind head (standing) (7kgs) - 17 mins 11092020 120 x 12kg deadlifts (7kgs) - 10 mins 09092020 barbell press behind head (standing) (7kgs) upright rows (7kgs) front dumbbell raise (3kgs) rear lateral dumbell raises (3kgs) standing tricep dumbell extensions (3kgs) standing alternate arm dumbell curls (3kgs) (only partial movement on all exercises) - 19 mins 08092020 1 x 100 heels raised vertical-back partial squat (1.5kg) - 14mins 07092020 barbell press behind head (standing) (7kgs) upright rows (7kgs) rear lateral dumbell raises (3kgs) front dumbbell raise (3kgs) standing alternate arm dumbell curls (3kgs) standing tricep dumbell extensions (3kgs) (only partial movement on all exercises) - 18 mins 06092020 barbell press behind head (standing) (7kgs) upright rows (7kgs) rear lateral dumbell raises (3kgs) front dumbbell raise (3kgs) standing alternate arm dumbell curls (3kgs) standing tricep dumbell extensions (3kgs) (only partial movement on all exercises) - 20 mins 05092020 1 x 60 12kg deadlifts http://endic.at/exercise.deadlift.mp4 2608200 half-an-hour standing movements to music 2508200 one-hour standing movements to music 10072020 rotating shoulder shrug: 3 x 50 5kg http://endic.at/exercise%2Crotating%20shoulder%20shrugs.mp4 lateral dumbell raises 1 x 50 1.4 kgs 09072020 1 x 75 12kg deadlifts lateral dumbell raises 3 x 50 1.4 kgs tricep overhead extensions: 3 x 50 1.4kg both arms http://endic.at/exercise.single.arm.dumbbell.overhead.extension.mp4 standing barbell press behind head 3 x 30 7kgs http://endic.at/behind%20neck%20press.mp4 upright rows 2 x 25 7kgs http://endic.at/upright%20rowing.mp4 bent-over isolation curls: 2 x 50 1.4kg http://endic.at/exercise.bent%20over%20isolation%20curls.mp4 rotating shoulder shrug: 3 x 50 5kg elevated single-leg standing calf raises: 1 x 35 each leg http://endic.at/exercises.single-leg%20calf%20raises.mp4 08072020 deep knee bends (assisted) 1 x 10 http://endic.at/deep%20knee%20bends.mp4 25 touch-floor-stoops bent-over isolation curls: 1 x 50 1.4kg 3 x 75 12kg deadlifts lateral dumbell raises 1 x 50 1.4 kgs rotating shoulder shrug: 1 x 50 5kg tricep overhead extensions: 3 x 50 1.4kg both arms upright rows 1 x 20 7kgs elevated single-leg standing calf raises: 1 x 35 each leg standing barbell press behind head 2 x 30 7kgs 07072020 25 touch-floor-stoops lateral dumbell raises 1 x 50 1.4 kgs bent-over isolation curls: 1 x 50 1.4kg 2 x 75 12kg deadlifts rotating shoulder shrug: 1 x 50 5kg 06072020 25 touch-floor-stoops lateral dumbell raises 1 x 50 1.4 kgs bent-over isolation curls: 1 x 50 1.4kg tricep overhead extensions: 1 x 50 1.4kg both arms rotating shoulder shrug: 3 x 50 5kg 05072020 25 touch-floor-stoops 2 x 75 12kg deadlifts bent-over isolation curls: 1 x 50 1.4kg tricep overhead extensions: 1 x 50 1.4kg both arms rotating shoulder shrug: 1 x 50 5kg 04072020 tricep overhead extensions: 1 x 50 1.4kg both arms bent over isolation curls: 1 x 30 1.4kg rotating shoulder shrug: 1 x 50 5kg standing barbell press behind head 1 x 30 7kgs 1 x 75 12kg deadlifts deep knee bends 2 x 20 upright rows 1 x 20 7kgs elevated single-leg standing calf raises: 5 x 35 each leg 03072020 bent over isolation curls: 1 x 30 1.4kg tricep overhead extensions: 1 x 50 1.4kg both arms 1 x 70 12kg deadlifts upright rows 1 x 20 7kgs 02072020 upright rows 1 x 20 7kgs 20 touch-floor-stoops bent over isolation curls: 1 x 30 1.4kg upright rows 1 x 10 12kgs 45 x 2 12kg deadlifts 01072020 rotating shoulder shrug: 1 x 50 5kg 40 x 12 kg deadlifts tricep overhead extensions: 1 x 50 1.4kg left arm 1 x 50 1.7kg right arm 26062020 rested through to 30062017 25062020 tricep overhead extensions: 2 x 50 1.4kg left arm 2 x 50 1.7kg right arm 2 x 20 x 20 kg deadlifts standing barbell press behind head 1 x 20 7kgs rotating shoulder shrug: 3 x 50 5kg deep knee bends 1 x 20 bent over isolation curls: 2 x 50 (1.4kg) left arm 2 x 50 (1.8kg) right arm 24062020 rest day 23062020 tricep overhead extensions: 1 x 40 1.4kg left arm 1 x 50 1.7kg right arm 22062020 assorted styles of knee bends 57 x 20 kg deadlifts standing barbell press behind head 1 x 25 7kgs 21062020 deep knee bends 2 x 20 tricep overhead extensions: 1 x 50 1.4kg left arm 1 x 50 1.7kg right arm rotating shoulder shrug: 2 x 50 5kg upright rows 1 x 25 7kgs standing barbell press behind head 1 x 25 7kgs 2062020 rotating shoulder shrug: 4 x 50 (5kg) tricep overhead extensions: 4 x 50 1.4kg left arm 4 x 50 1.7kg right arm bent over isolation curls: 2 x 50 (1.4kg) left arm 2 x 50 (1.8kg) right arm 19062020 rotating shoulder shrug: 3 x 50 (5kg) tricep overhead extensions: 4 x 50 1.4kg left arm 4 x 50 1.7kg right arm 18062020 downward dog 5 x 25 https://www.youtube.com/watch?v=96OxWp1CYzk elevated single-leg standing calf raises: 5 x 35 each leg 17062020 tricep overhead extensions: 4 x 50 1.4kg left arm 4 x 50 1.7kg right arm 4x 30 touch-floor stoops 16062020 4 x 60 12kg deadlifts 15062020 rotating shoulder shrug: 4 x 50 (5kg) bent over isolation curls: 4 x 50 (1.4kg) left arm 4 x 50 (1.8kg) right arm 14062020 downward dog 4 x 15 elevated single-leg standing calf raises: 4 x 30 each leg 13062020 tricep overhead extensions: 5 x 50 1.4kg left arm 5 x 50 1.7kg right arm 12062020 4 x 20 20kg deadlifts 11062020 rotating shoulder shrug: 4 x 50 (5kg) bent over isolation curls: 4 x 50 (1.4kg) left arm 4 x 50 (1.8kg) right arm 10062020 downward dog 4 x 15 elevated single-leg standing calf raises: 4 x 25 each leg 09062020 tricep overhead extensions: 5 x 50 1.4kg left arm 5 x 50 1.7kg right arm 08062020 4 x 20 20kg deadlifts 07062020 rotating shoulder shrug: 2 x 50 (5kg) bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm 06062020 downward dog 4 x 15 elevated single-leg standing calf raises: 4 x 25 each leg 05062020 tricep overhead extensions: 5 x 50 1.4kg left arm 5 x 50 1.7kg right arm 04062020 4 x 20 20kg deadlifts 03062020 rest day 02062020 rotating shoulder shrug: 2 x 50 (5kg) bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm 01062020 downward dog 6 x 15 elevated single-leg standing calf raises: 6 x 25 each leg 31052020 tricep overhead extensions: 6 x 50 1.4kg left arm 6 x 50 1.7kg right arm 30052020 5 x 20 20kg deadlifts 29052020 rotating shoulder shrug: 2 x 50 (5kg) bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm 28052020 downward dog 6 x 15 elevated single-leg standing calf raises: 6 x 25 each leg 27052020 tricep overhead extensions: 5 x 25 1.4kg left arm 5 x 25 1.7kg right arm 26052020 6 x 20 20kg deadlifts 25052020 rotating shoulder shrug: 2 x 50 (5kg) bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm 24052020 downward dog 1 x 15 elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg 23052020 tricep overhead extensions: 5 x 25 1.4kg left arm 5 x 25 1.7kg right arm 22052020 5 x 20 20kg deadlifts 21052020 rotating shoulder shrug: 5 x 50 (5kg) bent over isolation curls: 5 x 50 (1.4kg) left arm 5 x 50 (1.8kg) right arm 20052020 missed 19052020 downward dog 1 x 15 elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg 18052020 tricep overhead extensions: 6 x 25 1.4kg left arm 6 x 25 1.7kg right arm 17052020 5 x 20 20kg deadlifts 16052020 rotating shoulder shrug: 2 x 50 (5kg) bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm 15052020 downward dog 3 x 15 elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg 14052020 tricep overhead extensions: 3 x 25 1.4kg left arm 3 x 25 1.7kg right arm 13052020 60 x 20kg deadlifts: - 140/77/72 - 141/79/99 - 6 mins 12052020 rotating shoulder shrug: 4 x 25 (5kg) bent over isolation curls: 4 x 25 (1.4kg) left arm 3 x 50 (1.8kg) right arm 11052020 downward dog 1 x 50 elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg 10052020 tricep extensions: 3 x 25 right arm + 3 x 25 left arm 09052020 50 x 20kg deadlifts: - 121/71/85 - 155/90/120 - 6 mins 08052020 rotating shoulder shrug: 4 x 25 (5kg) bent over isolation curls: 4 x (1.4kg) left arm 3 x 50 (1.8kg) right arm 07052020 downward dog 1 x 50 elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg 06052020 tricep extensions: 3 x 25 right arm + 3 x 25 left arm 05052020 deadlifts: 40 x 20kg - 128/73/88 - 147/76/105 - 6 mins 18032020 one-hundred dumbbell curls (right arm only) 16032020 one-hundred dumbbell curls (right arm only) 14032020 one-hundred dumbbell curls (right arm only) 10032020 one-hundred dumbbell curls (right arm only) 08032020 one-hundred dumbbell curls (right arm only) 06032020 one-hundred dumbbell curls (right arm only) 04032020 one-hundred dumbbell curls (right arm only) 02032020 fifty dumbbell curls (right arm only) 29022020 fifty dumbbell curls (right arm only) 27022020 fifty dumbbell curls (right arm only) 25022020 fifty dumbbell curls (right arm only) 23022020 fifty dumbbell curls (right arm only) 21022020 fifty dumbbell curls (right arm only) 19022020 fifty dumbbell curls (right arm only) 17022020 fifty dumbbell curls (right arm only) 17012020 12 minutes stretching 16012020 12 minutes stretching 14012020 7 minutes stretching 13012020 10 minutes stretching 12012020 10 minutes stretching 11012020 9 minutes stretching 10012020 12 minutes stretching 09012020 12 minutes stretching 08012020 12 minutes stretching 01122019 7 minutes stretching 07122019 7 minutes stretching 04122019 5 minutes stretching 03122019 7 minutes stretching 02122019 8 minutes stretching 01122019 10 minutes stretching 30112019 10 minutes stretching 29112019 7 minutes stretching 28112019 5 minutes stretching 25112019 8 minutes stretching 25112019 5 minutes stretching 24112019 4 minutes stretching 20112019 12 minutes stretching 19112019 8 minutes stretching 18112019 7 minutes stretching 17112019 8 minutes stretching 16112019 12 minutes stretching 15112019 7 minutes stretching 14112019 10 minutes stretching 13112019 10 minutes stretching 12112019 5 minutes stretching 04112019 8 minutes 04112019 8 minutes 03112019 8 minutes 03112019 5 minutes stretching 02112019 5 minutes stretching 01112019 5 minutes stretching 10082019 1 x 5 mins wall-walking 1 x 5 minutes sit-down, stand-up's 05082019 3 x 5 minutes sit-down, stand-up's 01082019 3 x 5 minutes sit-down, stand-up's 27072019 4 x 5 minutes sit-down, stand-up's 23072019 1 x 5 minutes sit-down, stand-up's 15072019 3 x 5 minutes sit-down, stand-up's 13072019 3 x 5 minutes sit-down, stand-up's 11072019 1 x 5 minutes sit-down, stand-up's 11072019 7 x 5 minutes sit-down, stand-up's 10072019 5 x 5 minutes sit-down, stand-up's 09072019 3 x 5 minutes sit-down, stand-up's 08072019 1 x 5 minutes sit-down, stand-up's 3 x 5 minutes heel stoops 06072019 3 x 5 minutes heel stoops 05072019 5 x 5 minutes sit-down, stand-up's 04072019 7 x 5 minutes sit-down, stand-up's 04072019 4 x 5 minutes sit-down, stand-up's 03072019 7 x 5 minutes sit-down, stand-up's 02072019 2 x 5 minutes sit-down, stand-up's 01072019 3 x 5 minutes sit-down, stand-up's 30062019 june 4 x 5 minutes sit-down, stand-up's 29062019 5 x 5 minutes sit-down, stand-up's 28062019 5 x 5 minutes sit-down, stand-up's 27062019 4 x 5 minutes sit-down, stand-up's 26062019 3 x 5 minutes sit-down, stand-up's 25062019 4 x 5 minutes sit-down, stand-up's 24062019 2 x 5 minutes sit-down, stand-up's 20062019 5 minutes sit-down, stand-up's 25 minutes flexing arm tendons 11062019 5 minutes sit-down, stand-up's 10062019 25 minutes flexing arm tendons 08062019 25 minutes flexing arm tendons 06062019 25 minutes flexing arm tendons 02062019 25 minutes flexing arm tendons MAY 31052019 25 minutes flexing arm tendons 5 minutes of sit down-stand-up's 29052019 25 minutes flexing arm tendons 5 minutes of sit down-stand-up's 28052019 25 minutes flexing arm tendons 27052019 5 minutes of sit down-stand-up's 25 minutes flexing arm tendons 24052019 25 minutes stretching arm tendons 5 minutes of sit down-stand-up's 22052019 15 minutes stretching arm tendons 5 minutes of sit down-stand-up's 20052019 15 minutes stretching arm tendons 5 minutes of sit down-stand-up's 19052019 15 minutes stretching arm tendons 18052019 15 minutes stretching arm tendons 5 minutes of sit down-stand-up's 17052019 15 minutes stretching arm tendons 16052019 5 minutes stretching tendons (legs and arms) 15052019 5 minutes stretching (torso) x 2 14052019 5 minutes stretching (torso) 13052019 5 minutes stretching (torso) 12052019 5 minutes stretching (torso) x 2 11052019 5 minutes stretching (torso) 10052019 5 minutes stretching (torso) 10052019 5 minutes stretching (torso) 03052019 5 minutes stretching (torso) x 3 02052019 5 minutes stooping (legs) 113-77-65/118-72-82 5 minutes stretching (torso) 01052019 5 minutes stretching (torso) x 4 APRIL 30042019 5 minutes stretching (torso) x 2 30042019 5 minutes stretching (torso) x 3 29042019 5 minutes stooping: another easy peasy session - for the second time in the last year or two i've noticed that once the initial effort of a new exercise has been overcome, usually within three or four times after the first time, the effort reduces to next to nothing and it becomes almost too easy. the method then is to let the blood pressure dictate how much effort to exert 5 minutes stretching (torso 27042019 5 minutes stooping (legs) 5 minutes stretching (torso) 26042019 5 minutes stooping (legs) 5 minutes stretching (torso) 25042019 5 minutes stretching (torso) x 2 24042019 5 minutes stooping (legs) 5 minutes stretching (torso) x 2 23042019 5 minutes stretching (torso) 22042019 5 minutes stooping (legs) 5 minutes stretching (torso) 20042019 5 minutes stretching 19042019 10 minutes stretching 1704201 5 minutes stretching 15042019 5 minutes stretching 12042019 5 minutes stretching 10042019 5 minutes stretching 08042019 5 minutes stretching JANUARY 06012019 1 x 11 mins stretching 06012019 3 x 11 mins stretching 05012019 2 x 11 mins stretching 04012019 3 x 10 mins stretching 03012019 3 x 10 mins stretching 02012019 2 x 10 mins stretching 01012019 2 x 10 mins stretching exercises diary for 2018 NOVEMBER stretching while standing 5 minutes NOVEMBER 11122018 21112018 20 mins stretching 20112018 40 mins stretching 19112018 40 mins stretching 18112018 40 mins stretching 17112018 30 mins stretching 16112018 30 mins stretching 15112018 40 mins stretching 14112018 30 mins stretching 12112018 12 mins stretching 11112018 12 mins stretching 10112018 10 mins stretching 09112018 10 mins stretching 08112018 10 mins stretching 06112018 5 mins stretching 05112018 5 mins stretching JULY 17072018 3 x 8 of 20 kg 3 x 8 of 25 kg 3 x 8 of 25 kg deadlifts 03072018 it is thought a loss of appetite is due to putting all my energy into weight training will go back to "range of movement" as the principle for regaining mobility and re-incorporate weight training as mobility improves 02072018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 106/70/63 - 95/73/122 01072018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 80/68/74 - 135/79/109 JUNE 30062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 000/00/00 - 127/76/113 29062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 104/74/64 - 152/83/113 28062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 107/69/75 - 131/82/103 27062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 99/66/60 - 121/74/99 26062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 99/67/71 - 127/89/110 the exercises are becoming a joy to do - no effort to speak of, yet bringing about improvement - the trick is to stay within your comfort zone, fruit and veg, adequate sleep, rest and regularity 24062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 99/67/71 - 129/76/111 23062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 115/81/69 - 125/80/98 22062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 120/79/63 - 140/84/108 21062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 118/73/61 - 113/84/114 20062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 110/77/61 - 121/77/108 19062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 107/75/66 - 132/79/82/12419062018 18062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 105/79/63 - 124/79/117 17062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 108/79/75 - 116/82/121 16062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 106/77/62 - 116/63/105 15062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 106/77/74 - 116/83/109 12062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 102/69/69 - 116/76/110 10062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 104/73/72 - 107/77/113 08062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 100/69/73 - 106/77/110 06062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 96/73/66- 111/80/108 04062018 4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 109/75/71- 104/74/119 another contradictory blood pressure the pressure before exercising should always be lower before exercising there is more than one possible explanation will have to to test it it will take a week or two 02062018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 100/68/72- 102/71/101 01062018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 114/74/64- 141/79/104 MAY 31052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 101/69/68- 113/79/101 30052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 111/73/65- 148/83/108 29052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 105/73/66- 131/75/95 27052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 122/80/64 - 126/76/92 as of a few weeks ago the long-term outlook for looking after the heart is not to "work" it but to "massage" it "24052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 108/73/63 - 125/74/87 23052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 110/79/65 - 120/75/99 22052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 106/79/59 - 121/77/93 21052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 115/73/70-122/81/103 20052018 4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 107/76/66- 127/76/97 19052018 4 minutes of squats with broom stick and 4 minutes of 20kg deadlifts bp and pulse - 118/81/87 - 128/81/104 5 minutes of 20kg squats squats and 5 minutes of 20kg deadlifts bp and pulse - 123/77/66 18052018 5 minutes of 20kg squats squats and 5 minutes of 20kg deadlifts bp and pulse - 123/77/66 - 133/83/106 10052018 75 x 20kg partial heel squats - bp and pulse - 110/73/61-112/74/95 6 mins 07052018 120 x 20kg deadlifts - bp and pulse - 99/61/65-145/78/110 - 10 min 04052018 70 x 20kg partial heel squats - bp and pulse - 111/75/57-115/75/75 - 6 mins 01052018 120 x 20kg deadlifts - bp and pulse - 125/77/63-136/76/109 - 10 min APRIL 28042018 70 x 20kg partial heel squats - bp and pulse - 110/75/62-111/65/93 6 mins 25042018 120 x 20kg deadlifts - bp and pulse - 107/77/63/127-75-107 - 10 min 22042018 70 x 20kg partial heel squats - bp and pulse - 116/66/61-128/73/85 6 mins 19042018 120 x 20kg deadlifts - bp and pulse - 114-75-71/130-80-129 - 9 min i can't believe how quickly this exercise has become so easy when this exercise was first started two months ago to the day i didn't expect it would ever become this easy it was thought there would always be a strenuous feel to it not so it is very nearly at the point of effortless the bpm is going up but the effort factor has all but gone a higher bpm without strain does seem to fit in with working up a sweat a five-day rest between each exercise was the main contributing factor in making this exercise easy 16042018 60 x 20kg partial heel squats 13042018 120 x 20kg deadlifts - bp and pulse - 122-81-67/142-83-120 - 9 min 10042018 3 x 5 squats with a broom handle and 3 x 5 deep squats 2 x 2 minutes 20kg heel squats 07042018 120 x 20kg deadlifts - bp and pulse - 123-76-58/141-81-108 - 10 min following the last set of deadlifts have decided to go for faster reps 04042018 3 x 5 squats with a broom handle and 3 x 5 deep squats 20 x 20kg heel squats 01042018 120 x 20kg deadlifts - bp and pulse - 130-77-70/138-85-121* - 10 min happy to report that having five days of rest between exercises for the deadlift has resulted in the exercise becoming a doddle what next ? faster movement more weight more reps ? march 30032018 5 x 5 squats with a broom handle and 5 x 5 deep squats 5 x 10 heel squats heel squats are tailored to remedy the writer's peculiar physical disability do regular squats if you have normal mobility 29032018 5 x 5 squats with a broom handle and 5 x 5 deep squats 29032018 5 x 5 squats with a broom handle and 5 x 5 deep squats 28032018 5 x 5 squats with a broom handle and 5 x 5 deep squats 27032018 5 x 5 squats with a broom handle and 5 x 5 deep squats 26032018 5 x 5 squats with a broom handle and 5 x 5 deep squats 120 x 20kg deadlifts - bp and pulse - 111-74-73/134-76-100 - 11 mi after a five day break it was thought that the deadlifts exercise would be a bit of an effort not so it was the easiest set yet the optimum rest-time between one set and the next is still uncertain it will of course vary from person to person the goal of "to be growing the day we die" isn't achieved by adhering to the current paradigm surrounding weight training "more weight more muscle" to the contrary, this website believes that the tissue of the internal organs is what we need to concentrate on the emphasis on repetitions comes from the experience of weight training of both the present and the past it was found that sweat would occur regularly with bicep curls but not with the much more arduous squat as we are looking to work up a sweat we are thinking lightish weights with fairly fast reps the best sweat ever was playing squash it took seven pints of fluids to quench the thirst ! 23032018 1 km walk 20032018 120 x 20kg deadlifts - bp and pulse - 114-72-68/142-80-110 - 13 min 16032018 120 x 20kg deadlifts - bp and pulse - 103-74-64/123-76-107 - 12 mins the readings after the exercise are a little higher than those given - it takes between 30 and 50 seconds to take the reading 12032018 120 x 20kg deadlifts - bp and pulse - 102-70-64/137-76-110 - 12 mins 08032018 120 x 20kg deadlifts - bp and pulse - 127-75-76/148-80-123* - 12 mins first the time the pulse rose above 120 think it was because up until today most of the muscles being used were the lower-back muscles at about the sixtieth rep i changed the movement so that most of the strain was taken up by the legs the strain on the lower-back vanished without any noticeable strain occurring in the legs the movement became next to effortless bringing the legs into the movement caused the heart to work harder is it anomalous that the reduced strain doing the movement would make the heart work harder ? 05032018 120 x 20kg deadlifts - bp and pulse - 146-77-64/137-83-106 - 11 mins yet another instance of the blood-pressure being higher before exercising than after a different day but the same cause as the reading on the 22012018 ate cheese bakes yesterday if you wasn't convinced before that cheese is a main cause of high blood-pressure you should be now 01032018 120 free-standing heel squats - bp and pulse - 114-79-74/123-89-108 - 11 mins 26022018 120 free-standing heel squats - bp and pulse - 118-77-74/123-79-107 - 11 mins pinched nerve has meant changing the exercise aim to continue with a squat and dealift combination when healed 22022018 120 x 20kg deadlifts - bp and pulse - 99-75-76/143-77-118 - 11 mins 19022018 120 x 20kg deadlifts - bp and pulse - 121-76-70/152-79-94 - 11 mins 15022018 120 x 20kg deadlifts - bp and pulse - 110-69-70/135-75-104 - 14mins 12022018 120 x 20kg deadlifts - bp and pulse - 120-77-70/145-82-99 - 13 mins the pulse count is well within the target range of 120 having only one days rest has produced a noticeable growth the the forearms three sets a week will it is known from experience bring about a sustained growth in muscle tissue increasing the size of muscles is very easy to do the problem is it's so easy to do that piling on the weights and upping the reps soon takes a person to the point of maximum size there is a maximum size or amount of muscles a person can add to the skeletal frame the consideration is an increase in size cannot be maintained indefinitely and will cause us to fail "to be growing the day we die" the approach is to guage growth by understanding blood pressure and for that we need a thorough knowledge of the heart the heart - link 1 the heart link 2 10022018 120 x 20kg deadlifts - bp and pulse 128-75-65/137-90-92 - 13 mins an extremely easy set will keep it at 120 reps for a few weeks and see if it becomes too easy 07022018 120 x 20kg deadlifts - bp and pulse 133-82-69/138-83-101 - 14 mins that's two systolic readings in the 130's and both times it was i am reasonably sure due to cheese (had a level tablespoon of cheese with scrambled egg for breakfast) will give cheese a miss until the next set of deadlifts and if the systolic pressure drops significantly will know definitely it's the cheese 04022018 117 x 20kg deadlifts - bp and pulse 106-70-71/117-69-102 - 13 mins january 30012018 116 x 20kg deadlifts - bp and pulse 121-75-78/149-86-87 - 13 mins 25012018 115 x 20kg deadlifts - bp and pulse 106-70-71/117-69-102 - 14 mins 24012018 stopped eating cheese 22012018 105 x 105kg deadlifts - blood pressure 130/71 - 126/83 it took two days to figure out the odd blood pressure reading above (blood pressure was higher before exercises when it should have been higher after them - exercising used up the fat in the cheese !) had been eating cheese and olives three four and five times a day without realising just how big a part cheese can have on the blood pressure just as well the weight training and blood pressure readings were started again 19012018 1 x 103 20kg deadlifts 16082018 1 x 70 1 x 51 20kg deadlifts 13012018 1 x 58 1 x 51 20kg deadlifts 09012018 3 x 25 20kg deadlifts 2011 december 16th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes) 14th quarter squats 20 x 25 (20kgs) (40 minutes) lowering the bar by one and a half centimetres made the training ten minutes longer note: the squat is being done with heels on a 2 inch wood block 14th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes) 14th quarter squats 20 x 25 (20kgs) (47 minutes) lowering the bar by one and a half centimetres made the training ten minutes longer 12th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes) 11th quarter squats 20 x 25 (20kgs) (36 minutes) note: the squat is being done with heels on a 2 inch wood block 9th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes) 8th quarter squats 20 x 25 (20kgs) (36 minutes) 7th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes) 6th quarter squats 20 x 25 (20kgs) (38 minutes) 5th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes) 3rd quarter squats 16 x 25 (20kgs) (34 minutes) note: the squat is being done with heels on a 2 inch wood block standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (14 minutes) 1st quarter squats 25 x 10 + 1 x 125 (20kgs) (36 minutes) 2011 november 29th quarter squats 25 x 10 + 1 x 118 (20kgs) (36 minutes) note: the squat is being done with heels on a 2 inch wood block 28th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (14 minutes) 25th quarter squats 25 x 10 + 1 x 75 (20kgs) (36 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) changed the positioning for the squat (left leg shaking uncontrollably) will go back to vertical back when the problem is overcome 23rd quarter squats (not vertical back) 25 x 10 + 1 x 70 (20kgs) (35 minutes) note: the squat was done on with heels on a 2 inch wood block standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 21st off vertical back quarter squats 25 x 10 + 1 x 30 (20kgs) (40 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 18th mix of vertical back and non vertical back quarter squats 15 x 10 (20kgs) single leg calf raises 4 x 30 (32 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 16th mix of vertical back and non vertical back quarter squats 15 x 10 (20kgs) single leg calf raises 4 x 30 (31 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 14th mix of vertical back and non vertical back quarter squats 15 x 10 (20kgs) single leg calf raises 4 x 30 (31 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat 12th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes) 11th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 9th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 7th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 4th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 2nd mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) october 31st mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (26 minutes) note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 28th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (25 minutes) note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 26th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (25 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 24th mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (23 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 22nd mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (30 minutes) note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat 21st standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes) 20th vertical back quarter squat 18 x 10 (20kgs) single leg calf raises 4 x 30 (55 minutes) 19th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 17th vertical back quarter squat 17 x 10 (20kgs) single leg calf raises 4 x 30 (55 minutes) standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 15th vertical back quarter squat 13 x 10 (20kgs) single leg calf raises 4 x 30 14th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 13th vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 12th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 10th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 8th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 6th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 3rd standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30 2011 september 30th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 29th vertical back quarter squat 10 x 10 (20kgs) single leg calf raises4 x 30 note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat 28th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 27th vertical back quarter squat 10 x 10 (20kgs) single leg calf raises4 x 30 26th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 25th vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs it is going to take a while possibly years before getting to the goal a body-weight/vertical back squat ( it has got easier within just 3 work-outs ) 23rd standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 21st vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 19th vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 16th vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 14th vertical back quarter squat 20 x 10 (20kgs) single leg calf raises 4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg)barbell shrugs 12th vertical back* half squat 10 x 10 (20kgs) single leg calf raises 2 x 30 * 2-3 degrees off vertical standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg)barbell shrugs 10th vertical back* half squat 11 x 10 (20kgs) single leg calf raises3 x 30 * 2-3 degrees off vertical 9th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 8th vertical back* half squat 11 x 10 (20kgs) single leg calf raises 3 x 30 * 2-3 degrees off vertical to squat with a vertical back has meant going back to square one it has meant going back to 20 kgs and doing an even shallower squat than the half squat on the plus side it was immediately noticeable that the weak points came to the fore during the exercise and they were precisely those parts of the body that are at the root of the writers incapacity it can be said again with a greater conviction the squat is to be seen as an exercise that "polices itself" a diagnostic tool for identifying the weak link in the physiological chain it will be educational to establish if it can be used in the diagnosis and prognosis of the heart standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 6th vertical back* half squat 10 x 10 (20kgs) single leg calf raises5 X 30 * 5 degrees off vertical 5th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 4 x 10 (225k) 4th vertical back* half squat 3 x 12 (22.5kg) single leg calf raises 5 X 30 * 5 degrees off vertical 2nd standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extensions 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k 1st vertical back* half squat 9 x 12 (22.5kg) single leg calf raises3 X 30 * 5 degrees off vertical 2011 august 31st standing military press 3 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (225k 29th vertical back* half squat 10 x 12 (22.5kg) single leg calf raises 3 x 30 note: both the squat and calf raises were done on a two inch block calf raises done without dumbbells standing military press 3 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (225k about 50 off vertical 27th vertical back half squat 7 x 12 (22.5kg) single leg calf raises 3 x 30 26th standing military press 3 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (225k 24th vertical back half squat 6 x 12 (22.5kg) single leg calf raises 3 x 30 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k 22nd vertical back half squat 6 x 12 (22.5kg) single leg calf raises 3 x 30 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k 20th vertical back half squat 5 x 12 (22.5kg) single leg calf raises 3 x 25 note: both the squat and calf raises were done on a two inch block calf raises done without dumbbells 19th standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k 17th vertical back half squat 5 x 12 (22.5kg) single leg calf raises 3 x 25 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k 15th standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 14th vertical back half squat 5 x 12 (22.5kg) single leg calf raises 2 x 24 12th standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 10th vertical back half squat 5 x 12 (22.5kg) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 8th vertical back half squat 5 x 12 (22.5kg) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 6th vertical back half squat 5 x 12 (22.5kg) single leg calf raises 3 x 24 5th standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 4th vertical back half squat 3 x 12 (22.5kg) single leg calf raises 1 x 24 3rd vertical back half squat 5 x 12 (22.5kg) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 1st squat 3 x 12 (22.5kg) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k july 2011 29th squat 3 x 12 (22.5kg) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k note: the squat and calf raises done on a two inch block calf raises done without dumbbells 27th squat 4 x 12 (22.5kg) single leg calf raises 1 x 24 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k from the second half of this month the routine was changed from doing the seated military press to doing the standing military press it wasn't noticed until the 26th what effects locking the knees would have there was an ease and fluidity in the walking that was extremely noticeable it's your life it's your health it's your longevity experiment for best results sometimes time it will produce a dramatically improvement in a persons condition sometimes it will produce only minor improvements other times it will go wrong and it will result in a backward step whether good or bad make a note and pass them on so that others will benefit 25th squat 3 x 12 (22.5kg) single leg calf raises 1 x 24 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 23rd squat 3 x 12 (22.5kg) single leg calf raises 1 x 24 standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 22nd squat 3 x 12 (22.5kg) single leg calf raises 1 x 24 21st standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k it wasn't realized at the time that this routine was the same as the previous day's within a few rep's of the first set a sluggish feel was evident the last set of the military presses was a disappointment as with the diet let the way you feel about something have significance in your evaluation of it come to each day's routine feeling like you want do it you should feel refreshed ready and eager to do your routine in accordance with the endless evolutionary thrust of life the physiology has to keep growing and your desire to fit into that trend needs to reflect that again if you are feeling sluggish or just don't want to do it something is wrong as with the diet listen to what your body is saying 20th standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 19th squat 3 x 12 (22.5kg) single leg calf raises 2 x 24 18th squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises standing military press 2 x 12 (7kgs) 1 x 1 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 15th seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k) 13th squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 11th squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 8th squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 6th squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k 4th squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (5kg) 1st squat 3 x 10 (5kg) 3 x 12 single leg calf raises seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k)