2012

september 30th 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 - 31 minutes blood pressure... 116/80/67-138/79/100 29th 1 x 50 vertical back heel squats 1 x 30, 1 x 20, 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 4 and 1 x 2 squats (heel squats) (22.5kgs. 45% of bodyweight) 27th  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... 107/78/68-128/82/97 now that WAS easy it was realised half way through the session that the time will come when weight training is going to be fun 25th 1 x 50 vertical back heel squats 1 x 30, 1 x 20, 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 4 and 1 x 2 squats (heel squats) (22.5kgs. 45% of bodyweight) 4 x 12 calf raises each leg 24th 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 blood pressure... 104/76/73-128/84/114 22nd 1 x 40 vertical back heel squats 1 x 30  1/4 squats 1 x 20 1/2 squats 1 x 15 3/4 squats 1 x 10 squats  (heel squats) (22.5kgs. 45% of bodyweight) 4 x 12 calf raises each leg 21st 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 blood pressure... 19th 3 x 30 + 1 x 10 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 4 x 12 calf raises each leg 18th 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 - 30 minutes blood pressure... 111/72/72-130/82/108 16th 3 x 30 + 1 x 10 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 30 x 1 calf raises 15th 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 - 30 minutes blood pressure... 114/81/68-130/882/101 13th 3 x 30 + 1 x 10 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 2 minutes ankle-calf tendon stretching 12th 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 - 31 minutes blood pressure... 119/83/70-127/85/109 10th 3 x 30 + 1 x 20 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 2 minutes ankle-calf tendon stretching 9th 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 - 31 minutes blood pressure... 110/76/66-(batteries died) 6th 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 blood pressure... 113/75/71-128/79/107 4th 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 4 minutes ankle-calf tendon stretching 3rd 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 blood pressure... 120/84/68-104/75/117 1st 2 x 30 mixture of shallow and normal squats (heel squats) (22.5kgs. 45% of bodyweight) 4 minutes ankle/calf stretching

 

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