2013

 

november 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)-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... 95/69/64 -124/70/105 - 48 minutes. note wt... moist forehead and torso. exercise routine... legs and torso. (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 sweat and keep the pulse rate below 120 27th 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... 101/66/70 -132/84/111 - 46 minutes.  note wt... moist forehead and torso. 25th 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... 108/68/68 -129/77/114 - 46 minutes. note wt... sweaty forehead. moist to sweaty torso. squats getting easier by the session. haven't weighed myself lately but if things are going as it is thought they should be going an increase in bodyweight and a corresponding increase in squat weight is imminent. 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)-torso: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 101/65/66 -105/67/91 - 38 minutes. note wt... moist forehead, neck and back. squats exceptionally easy. in an attempt to overcome the difficulty of keeping the heels in firm contact with the ground and preventing the toes of the left foot curling down at the most strenuous point of the movement have had to reduce the range of the movements of the torso exercises. the reduced effort accounts for the drop in the blood pressure reading 20th 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: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 108/65/66 -136/82/116 - 42 minutes. note wt... moistness but no sweat 18th 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: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 106/72/72 -120/75/111 - 42 minutes. note wt...  sweaty forehead and neck. 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)-torso: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... // -// - 34 minutes. note wt... best sweat so far doing the new routine. it's a fact... as long as what you're doing is for other people you'll achieve it. 13th 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: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... // -// - 11th 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: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 100/66/70 -138/76/111 - 37 minutes. note wt... sweaty neck and upper torso. exercises in two blocks: legs and torso. 9th 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: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 103/66/67 -120/67/115 - 38 minutes7th 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: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 110/72/78 -137/83/123 - 39 minutes 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)- torso: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 103/70/74 -121/77/118 - 39 minutes. note wt... reduced range of movement and increased speed of movement. moist forehead. exercises in two blocks: legs and torso. (legs: one set of each of the three exercises in rotation five times. torso: one set of each of the five exercises in rotation eight times). the goal is to work up a good sweat and keep the pulse rate below 120. 1st 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: 8 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - - 8 sets of 10 reps of front dumbbell raise (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (3kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 100/69/78 -126/82/120 - 42 minutes.  note wt... closest yet to achieving goal... moist forehead, sweaty neck, moist toros.