2012

august 31st standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 33 minutes  blood pressure... 115/77/64-122/79/105 29th 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 28th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 32 minutes 119/81/65-128/77/102 26th 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 minutes ankle/calf stretching 25th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 34 minutes 108/77/60-138/84/108 23rd 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 minutes ankle/calf stretching 22nd standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 35 minutes can now do exercises with hardly any real effort heart b.p.m. returned to pre exercise rate within 3 minutes am cruising from here on in time to bring blood pressure readings into the evaluaton of metabolic maintenance a slow increase in extra weight doing the squat should take me up to bodyweight within a few years gain without pain 20th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 34 minutes 19th 2 x 20 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 minutes ankle/calf stretching 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 minutes ankle/calf stretching 18th 50 of mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 17th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 36 minutes 15th 2 x 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 minutes ankle/calf stretching 14th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 33 minutes 12th 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 minutes ankle/calf stretching 11th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 32 minutes 9th 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 minutes ankle/calf stretching 8th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 34 minutes 6th 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 x 3 of 2 minutes ankle/calf stretching 5th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs. 45% of bodyweight) 8 sets x 12 reps for all exercises - 34 minutes 3rd 3 x 3 x 20 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 3 x 3 of 2 minutes ankle/calf stretching 2nd standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (22.5kgs) 8 sets x 12 reps for all exercises - 34 minutes

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