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the purpose of training                                                                                          notes on the squat

diary

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.