2013

december 31st legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 110/62/70 -155/71/117 - 41 minutes. note wt... sweaty forehead, nape and back, clammy-to-moist chest. exercise routine... legs... one set of each of the three exercises (have included barbell shrugs in with legs because have incorporated bending of legs into the exrercise) in rotation five times. torso: one set of each of the five exercises in rotation. the goal is to work up a good 29th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 99/62/69 -113/70/124 - 41 minutes. note wt... sweaty forehead, nape and back, moist chest. it's quite a revelation to feel the different parts of the body that are brought into play when even a minor variation to the style is tried when doing the squat at maximum weight.  the low blood pressure reading is the result of having spent the last 24 hours either sleeping or lying down resting and noticed that as a result movement is more fluid and feel less tired. again, am noticing fatigue as a result of exercising. the fact is am in a very weak state and energy threshold is easily exceeded. the benefits of exercising are apparent and it is felt they should be continued. in order to maintain training and get maximum results lots of rest and sleep is obviously the order of the day. it means that will be spending minimum time at the computer and entries of all types will lessen (probably just one or two a month). 26th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 104/70/63 -126/83/101 - 42 minutes. note wt... sweaty forehead, nape ans back;moist chest and chest. 24th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 107/70/72 -142/84/114 - 43 minutes. note wt... first droplet of sweat from forehead. wet nape back and chest. clammy shoulders and thighs. 22nd legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 116/73/70 -143/72/116 - 44 minutes. note wt... sweaty forehead, nape and back. moist chest. it's not getting any harder to do. 19th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 116/73/70 -143/72/116 - 43 minutes. note wt... sweaty forehead, wet nape, sweaty back, moist upper chest and clammy rear thighs. best set yet wothout going over 120  bpm. 17th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 123/78/66 -116/89/103 - 43 minutes. note wt... sweaty forehead, moist nape and back. 15th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 99/67/74 -157/83/121 - 43 minutes. note wt... sweaty forehead, nape and back. 12th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - blood pressure... 120/71/67 -132/96/115 - 42 minutes. note wt... sweaty forehead, nape and back. 10th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - - blood pressure... 123/76/70 -141/97/117 - 39 minutes. note wt... sweaty forehead, nape and back. 7th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - - blood pressure... // -136/76/105 - 44 minutes. note wt... sweaty nape and back, moist forehead. 4th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). these exercises done in rotation 5 times - torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - - blood pressure... 117/72/67 -152/82/105 - 46 minutes. note wt... mildest moistness on neck and back. 2nd legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 5 sets of 10 reps of a mix of elevated heel standard squat and elevated heel straight-back squat with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs)-torso: 10 sets x 10 reps for all torso exercises... barbell press behind head (standing) (7kgs) - upright rows (7kgs) - rear lateral dumbell raises (3kgs) - front dumbbell raise (3kgs) - standing alternate arm dumbell curls (3kgs) - standing tricep dumbell extensions (3kgs) - - blood pressure... 113/68/69 -134/73/95 - 43 minutes. note wt... moist upper back.