2013

july 29th  alternating between 10 to 20 of free standing deep squats in the heel squatsposition without weights and 5 to 10 ordinary squats with 25 kgs-38 minutes (47% of bodyweight) blood pressure... 120/75/65-138/73/110  note... a light sweat. am aiming for 30 to 35 minutes without a rest or break and producing a sweat while keeping pulse rate as low as possible  26th 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 - 41 minutes blood pressure... 105/79/61-127/70/94 note... because had been sleeping better than usual for the two weeks prior to the 24th and because had cut down smoking by one sixth for the previous two week period and because diet hadn't changed in any way have concluded that the reason for the fatique attack in last squat session was the heart simply not wanting to sustain a 140 bpm rate over a half hour period. however the writer feels better after producing sweat through exertion and is going to try to achieve it by ascertaining the length of time that a minimum heartbeat has to be maintained to induce sweat. the time taken for this session and the pulse rate are due to slowing down the movement of each repetition of every exercise and breathing more deliberately.  24th 1x100, 2x50, 1x30 heel squats-25 kgs-27 minutes (47% of bodyweight) blood pressure... 101/74/60-124/72/109 as with free standing heel squats... push up through the heels and hips pushing the pelvis forward and locking the knees at the top of the movement makes it easier if it's not hard enough; use less of the heel (still without letting the soles of the feet touch the floor)  note... the first 100 were ridiculously easy. the next 50 were difficult. the next 50 were very difficult and the next group of repitions became too difficult by the 30th rep and had to stop 21st 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 - 31 minutes blood pressure... 100/65/64-118/76/104  note... it will take a while before can do more than 20 reps for all exercises comfortably (had to cut corners with the style of the press behind neck to get 20 reps) 19th 1x100, 4x50 heel squats-25 kgs-34 minutes (47% of bodyweight) blood pressure... 107/77/72-115/74/140 note... another sweatiest session 17th 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 19 reps for all exercises - 32 minutes blood pressure... 107/77/72-115/74/100 note... starting to feel the exercises bite into the arms and shoulders  14th 1x100, 4x50 heel squats-25 kgs-36 minutes (47% of bodyweight) blood pressure... 103/74/69-116/80/122 as with free standing heel squats... push up through the heels and hips  pushing the pelvis forward and locking the knees at the top of the movement makes it easier if it's not hard enough; use less of the heel (still without letting the soles of the feet touch the floor) 11th 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 18 reps for all exercises - 30 minutes blood pressure... 117/78/71-129/101/112 9th 1x100, 4x50 heel squats-25 kgs-34 minutes (47% of bodyweight) blood pressure... 128/72/76-114/75/134 6th 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 18 reps for all exercises - 32 minutes blood pressure... 106/82/76-135/7/109 4th 1x100, 4x50 heel squats-25 kgs-39 minutes (47% of bodyweight) blood pressure... 116/73/64-122/82/109 note... taking bigger breaths made it easier 1st barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (25kgs) 6 sets x 17 reps for all exercises - 34 minutes blood pressure... 112/69/71-120/84/117  note.. surprisingly easy