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the purpose of training                                                                                          notes on the squat

diary

2012

 

july

31st

3 x 3 x 20 mixture of shallow and normal squats (heel squats) (22.5kgs) 3 minutes ankle/calf stretching

30th

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 - 33 minutes

28th

2 x 20 mixture of shallow and normal squats (heel squats) (22.5kgs) 3 minutes ankle/calf stretching

2 x 20 mixture of shallow and normal squats (heel squats) (22.5kgs) 3 minutes ankle/calf stretching

2 x 20 mixture of shallow and normal squats (heel squats) (22.5kgs) 3 minutes ankle/calf stretching

27th

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 - 35 minutes

26th

3 x 20 squats (heel squats) (22.5kgs)

25th

standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) 8 sets x 12 reps for all exercises - 34 minutes

23rd

3 x 24 squats (heel squats) (20kgs)

22nd

standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) 8 sets x 12 reps for all exercises - 34 minutes

20th

3 x 3 x 24 squats (heel squats) (20kgs)

19th

3 x 24 squats (heel squats) (20kgs)

18th

standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) 8 sets x 12 reps for all exercises - 34 minutes

3 x 24 squats (heel squats) (20kgs)

17th

3 x 3 x 24 squats (heel squats) (20kgs)

16th

2 x 3 x 24 squats (heel squats) (20kgs)

15th

standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) 8 sets x 12 reps for all exercises - 32 minutes

2 x 3 x 24 squats (heel squats) (20kgs)

14th

3 x 3 x 24 squat (heel squats) (20kgs)

13th

3 x 3 x 24 squat (heel squats) (20kgs)

12th

standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) 8 sets x 12 reps for all exercises - 32 minutes

11th

2 x 12 + 1 x 24 squat (heel squats) (20kgs)

8th

3 x 12 squat (heel squats) (20kgs)

7th

4 x 12 squat (heel squats) (20kgs)

6th

standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) 8 sets x 12 reps for all exercises - 32 minutes

5th

squat (heel squats) 4 x 12 (20kgs)

4th

squat (heel squats) 6 x 12 (20kgs)

3rd

squat (heel squats) 1 x 24 (20kgs)

2nd

standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) 8 sets x 12 reps for all exercises - 33 minutes

4 minutes heel and calf strecthing

1st

squat (heel squats) 4 x 24 (20kgs)

 

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