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