2013

may 31st 1x100, 4x50 heel squats-25 kgs-39 minutes (47% of bodyweight) blood pressure... 120/79/77-107/75/133 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) 29th 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... 110/74/71-109/79/119 26th 1x100, 4x50 heel squats-25 kgs-39 minutes (47% of bodyweight) blood pressure... 106/79/69-131/80/116   2cm lower 23rd 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 - 32 minutes blood pressure... 123/76/74-127/69/102 21st  1x100, 4x55 heel squats-25 kgs-39 minutes (47% of bodyweight) blood pressure... 110/79/76-120/81/103 18th 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 - 30 minutes blood pressure... 113/73/76-111/82/100 16th 1x100, 1x54, 1x54, 1x54, 1x54 heel squats-25 kgs-37 minutes (47% of bodyweight) blood pressure... 111/73/68-126/82/110 12th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (25kgs) 7 sets x 15 reps for all exercises - 32 minutes blood pressure... 106/71/72-128/74/97 11th 1x100, 1x53, 1x53, 1x53, 1x54 heel squats-25 kgs-37 minutes (47% of bodyweight) blood pressure... 115/76/64-128/80/123 7th standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (25kgs) 7 sets x 14 reps for all exercises - 31 minutes blood pressure... 107/76/66-137/76/99 6th 1x100, 1x50, 1x50, 1x50, 1x55 heel squats-25 kgs-34 minutes (47% of bodyweight) blood pressure... 118/79/71-125/77/110 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) 2nd standing military press (7kgs) rear lateral dumbbell raises (3kgs) upright rows(7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs (25kgs) 7 sets x 13 reps for all exercises - 31 minutes blood pressure... 107/76/66-125/80/102 1st 1x100, 1x50, 1x50, 1x50, 1x55 heel squats-25 kgs-36 minutes (47% of bodyweight) blood pressure... 104/72/72-142/84/119