2013

august 30th alternating between 17 reps of elevated heels (5cm) bodyweight deep squat with 7 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 35 minutes - blood pressure... 104/73/60-142/68/96 28th alternating between 17 reps of elevated heels (5cm) bodyweight deep squat with 7 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 36 minutes - blood pressure... 112/74/59-123/78/109 26th alternating between 17 reps of elevated heels (5cm) bodyweight deep squat with 7 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 4 sets x 20 reps for all exercises - 36 minutes - blood pressure... //-133/69/106 note wt... 4 sets but with shallower movements on each exercise (pursuing the sweat while keeping the pulse rate below 120 ) 24th alternating between 17 reps of elevated heels (5cm) bodyweight deep squat with 7 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 35 minutes - blood pressure... 104/69/67-123/74/94 note wt... satisfyingly easy 22nd alternating between 17 reps of elevated heels (5cm) bodyweight deep squat with 7 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 34 minutes - blood pressure... 107/79/64-109/73/109 19th alternating between 10 to 20 reps of elevated heels (5cm) bodyweight deep squat with 5 to 10 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 38 minutes - blood pressure... 102/69/65-116/79/102 note wt... the reading at the end of the session is not as energetic as it is after doing the squat exercises. need a monitoring system that allows an analysis of the readings after, or better still during the session ( a continuous light read-out, possibly linked to the lighting in the training room, that showed green for 90 bpm, yellow for 100 bpm etc.,) would provide enormous scope  16th alternating between 10 to 20 reps of elevated heels (5cm) bodyweight deep squat with 5 to 10 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 36 minutes - blood pressure... 110/69/62-116/75/97 note wt... when doing the military press allow the bar to roll onto the lower knuckle of the hand at the bottom of the movement and then regain the standard hand/finger grip when the exercise demands it on the way up 14th alternating between 10 to 20 reps of elevated heels (5cm) bodyweight deep squat with 5 to 10 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 32 minutes - blood pressure... 114/72/66-102/70/98 note wt... it may just be a personal thing... the bod is saying take it easy when it comes weight training (can dance all night long no prob). the reason for this is thought to be that the heart muscle follows the same physiological mechanical processes as the other muscles when it comes to growing larger or smaller but takes longer to respond to stimuli. another consideration is... in those circumstances of a lifestyle where growth of the heart isn't present (and remember growth can mean getting smaller) there is the inherent limiting feature that accompanies a normal or typical lifestyle (aging). it can be safely stated that the average persons lifestyle doesn't contain the type of movement that encourages muscle growth. with regard to children... why does the heart stop growing when it does? because the heart is the weak link in the physiology it is thought that by understanding its weaknesses it will lead to the realization of why it's the weak link. the initial thought is that there has to be death to allow evolution/devolution to occur throughout earthly evolution (200 to 250 million years for ourselves and d-man). the fact that the heart is now becoming a focus of attention is because earthly evolution is ending and increase in increasing longevity is beginning  12th alternating between 10 to 20 reps of elevated heels (5cm) bodyweight deep squat with 5 to 10 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 43 minutes - blood pressure... 111/72/71-113/73/117 9th alternating between 10 to 20 reps of elevated heels (5cm) bodyweight deep squat with 5 to 10 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 40 minutes  - blood pressure... 116/68/62-117/82/112  7th alternating between 10 to 20 reps of elevated heels (5cm) bodyweight deep squat with 5 to 10 reps of elevated heel squats with 25 kgs (47% of bodyweight) barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 3 sets x 20 reps for all exercises - 35 minutes  blood pressure... 116/72/68-124/70/107  note wt... going back to three times a week routine for a while  note wt... it's common to get the "shakes" during training. if it's a diet thing it can be remedied by going out of your way to eat foods that are rich in magnesium    4th alternating between 10 to 20 of elevated heels (5cm) bodyweight deep squat with 5 to 10 elevated heel squats (25 kgs) 24 minutes (47% of bodyweight) blood pressure... 113/81/60-121/76/106  note wt... now that walking is improving have gone back to toes touching the floor. consequently the limiting factor has become strength not stamina  3rd barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) 5 sets x 20 reps for all exercises - 38 minutes blood pressure... 113/76/664-128/75/106  note wt... One of the things that deter people from persisting with weight training is the experience of laboured breathing. A way of minimising this effect is to breathe in before doing a repetition and exhaling completely before doing the next repetition. The writer is finding it easier to "build" the repetition of any one exercise around the breathing i.e. starting the repetition with a breath in and then breathing out through the strenuous part of the exercise. E.g. with the standing behind the neck press... breathing in as the weight is being lowered down to the neck and coinciding the end of the inhalation with the bar touching the neck. Then breathing out as the exertion of pressing up begins to force the air out of the lungs. It may be the case that the ease of breathing out may be the defining consideration in growth.