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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