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the purpose of training                                                                                          notes on the squat

diary

2013

 april

28th

standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (25kgs. 47% of bodyweight) 8 sets x 12 reps for all exercises - 33 minutes

blood pressure... 101/74/65-130/80/103

27th

1x107, 1x50, 1x50, 1x50, 1x50 heel squats-25 kgs-35 minutes

blood pressure... 117/73/64-122/82/114

as with free standing heel squats... push up through the heels and hips

what makes it easier to do is pushing the pelvis forward and locking the knees at the top of the movement

if it's not hard enough use less of the heel (still without letting the soles of the feet touch the floor)

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 - 36 minutes

blood pressure... 109/75/61-128/81/87

23rd

1x134, 1x50, 1x50, 1x55, 1x50 heel squats-22.5 kgs-36 minutes

blood pressure... 104/78/67-134/81/113 

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 - 33 minutes

blood pressure... 109/74/60-125/70/101

19th

1x105, 1x50, 1x34, 1x20, 1x21 heel squats-22.5 kgs-32 minutes

blood pressure... 103/76/70-146/76/112

 the diastolic pressure didn't move! possible reasons... see notes blood pressure

16th

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

blood pressure... 108/81/66-125/82/108

15th

1x72, 1x79, 1x75 heel squats-22.5 kgs-25 minutes

blood pressure... 111/76/72-///

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 - 30 minutes

blood pressure... //-121/75/97

11th

8x42 heel squats-22.5 kgs-34 minutes

blood pressure... 114/77/59-/144/75/110

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 - 30 minutes

blood pressure... 114/79/66-121/72/97

 the diastolic pressure should is lower after training than before !

7th

8x42 heel squats-22.5 kgs-34 minutes

blood pressure... 113/77/69-/129/80/119

4th

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... 117/75/67-124/77/94

the mini injury definately due to overworking the right leg

3rd

8x40 heel squats-22.5 kgs-31 minutes

blood pressure... 103/79/72-/118/83/128

a two day rest between one session and the next enabled greater repetions in a quicker than expected time

 will try a two day on two day off routine for a while and see what happens