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) 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 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) 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)