2013

june 29th 1x100, 4x50 heel squats-25 kgs-40 minutes (47% of bodyweight) blood pressure... 109/73/73-111/74/142 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)  most sweat from a work-out in 18 years 26th 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 - 33 minutes blood pressure... 103/75/70-126/80/110 24th 1x100, 4x50 heel squats-25 kgs-37 minutes (47% of bodyweight) blood pressure... 108/73/73-133/98/102 21st 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 16 reps for all exercises - 32 minutes blood pressure... 101/65/70-131/74/109 19th 1x100, 4x50 heel squats-25 kgs-37 minutes (47% of bodyweight) blood pressure... 113/73/70-115/78/131 16th 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 16 reps for all exercises - 32 minutes blood pressure... 111/77/64-139/80/94 14th note... another easiest yet 11th 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 16 reps for all exercises - 32 minutes blood pressure... 107/73/65-142/84/104 note... easiest so far 9th 1x100, 4x50 heel squats-25 kgs-37 minutes (47% of bodyweight) blood pressure... 124/79/69-123/82/120 note... easiest so far 7th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (25kgs) 6 sets x 16 reps for all exercises - 33 minutes blood pressure... 98/69/66-130/78/104 4th 1x100, 4x50 heel squats-25 kgs-39 minutes (47% of bodyweight) blood pressure... 104/71/68-123/77/119  3rd standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (25kgs) 6 sets x 16 reps for all exercises - 34 minutes blood pressure... 111/70/67-131/70/100 note... this session felt unusually easy. it's beginning to feel as though there is value in thinking in terms of an increasing maximum rest-time between work-outs. maxim... maximum rest-time between work-outs without compromising the quality of the work-outs. at the moment it's four days between squatting sessions. breaking away from the three sessions a week routine, which was the monday-wednesday-friday routine, came about when it was found to be too fatiguing. that coupled with a comment that henry milo made about having 2 to 3 days rest between sessions started the thinking that an every-other day routine was not the most productive (the writer came into weight training through the "three-day-a-week" outlook which had, and may still be, the prevailing discipline). it will take a few years to establish what's best.