2012

june 30th squat (heel squats) 4 x 24 (20kgs) 29th 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 squat (heel squats) 2 x 24 (20kgs) 27th squat (heel squats) 3 x 24 (20kgs) 26th squat (heel squats) 2 x 24 (20kgs) 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 squat (heel squats) 2 x 24 (20kgs) 24th squat (heel squats) 5 x 24 (20kgs) 23rd squat (heel squats) 4 x 24 (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 21st squat (heel squats) 2 x 24 (20kgs) 20th squat (heel squats) 4 x 24 (20kgs) 19th squat (heel squats) 2 x 24 (20kgs) 2 x 4 minutes calf and ankle stretching 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 - 36 minutes squat (heel squats) 1 x 24 (20kgs) 1 x 4 minutes calf and ankle stretching 17th squat (heel squats) 2 x 24 (20kgs) 1 x 4 minutes calf and ankle stretching 16th squat (heel squats) 3 x 24 (20kgs) 2 x 4 minutes calf and ankle stretching 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 - 36 minutes squat (heel squats) 4 x 24 (20kgs) 4 x 4 minutes calf and ankle stretching 14th squat (heel squats) 3 x 24 (20kgs) 3 x 4 minutes calf and ankle stretching * 13th squat (heel squats) 1 x 24 (20kgs) 1 x 3 minutes calf and ankle stretching 12th squat (heel squats) 1 x 12 (20kgs) 1 x 3 minutes calf and ankle stretching standing military press (7kgs) rear lateral dumbbell raises (3kgs)upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) (36 minutes) 11th squat (heel squats) 3 x 12 (20kgs) 3 x 3 minutes calf and ankle stretching 10th squat (heel squats) 3 x 12 (20kgs) 3 x 3 minutes calf and ankle stretching 9th squat (heel squats) 3 x 12 (20kgs) 3 x 3 minutes calf and ankle stretching standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (20kgs) - (40 minutes)   8th squat (heel squats) 1 x 12 x 2 (20kgs) 1 x 3 minutes calf and ankle stretching for the first time in living memory forgot it was training day 7th squat (heel squats) 3 x 12 x 4 (20kgs) 3 x 3 minutes calf and ankle stretching 6th squat (heel squats) 4 x 10 x 4 (20kgs) 4 x 3 minutes calf and ankle stretching 5th standing military press 7 x 12 (7kgs) rear lateral dumbbell raises 7 x 12 upright rows 7 x 12 (7kgs) standing tricep dumbell extensions 7 x 12 for each arm (3kgs) barbell shrugs 7 x 12(20kgs) (32 minutes) (this routine has become too easy. increase weights or increase number of repetitons?)   squat (heel squats) 2 x 10 x 4 (20kgs) + 2 x 3 minutes calf and ankle stretching 4th squat (heel squats) 2 x 10 x 4 (20kgs) + 2 x 3 minutes calf and ankle stretching 3rd squat (heel squats) 1 x 10 x 4 (20kgs) + 3 minutes calf and ankle stretching 2nd  squat (heel squats) 1 x 10 x 4 (20kgs) + 3 minutes calf and ankle stretching standing military press 7 x 12 (7kgs) rear lateral dumbbell raises 7 x 12 upright rows 7 x 12 (7kgs) standing tricep dumbell extensions 7 x 12 for each arm (3kgs) barbell shrugs 4 x 12 (20kgs) (31 minutes)

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