2013

october 30th 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)- 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... 106/76/69 -171/80/127 - 42 minutes. moist forehead and toros. note wt... not doing exercises in any particular order but going from exercise to exercise in a way that enables the maintaining of a pulse rate of 110 28th 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)- 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... 111/76/64 -142/75/119 - 44 minutes. 25th 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)- 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 (7kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (7kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 113/79/70 -157/83/124 - 36 minutes. 23rd 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)- 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 (7kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (7kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 113/75/72 -118/68/125 - 35 minutes. 21st 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)- 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 (7kgs) -  8 sets of 10 reps of standing alternate arm dumbell curls (7kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - - blood pressure... 105/68/68-112/80/129 - 35 minutes. closest yet to a sweat. the leg routine has got easier 18th 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)- 5 sets x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of front dumbbell raise (7kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (7kgs) -  - blood pressure... 121/73/65-123/80/123 - 33 minutes. 16th 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 x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of front dumbbell raise (7kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (7kgs) - 8 sets of 10 reps of barbell shrugs (20kgs) - blood pressure... 104/70/71-150/83/123 - 35 minutes. 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 x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of front dumbbell raise (7kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (7kgs) - 8 sets of 10 reps of barbell shrugs (20kgs) - blood pressure... 106/79/64-132/78/106 - 33 minutes. 11th 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 x 10 reps of barbell press behind head (standing) (7kgs) - 8 sets of 10 reps of rear lateral dumbell raises (3kgs) - 8 sets of 10 reps of upright rows (7kgs) - 8 sets of 10 reps of standing tricep dumbell extensions (3kgs) - 8 sets of 10 reps of standing alternate arm dumbell curls (7kgs) - 8 sets of 10 reps of barbell shrugs (20kgs) - blood pressure... 100/75/65-143/79/116 - 29 minutes. 9th 7 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 7 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) - 7 sets x 10 reps of barbell press behind head (standing) (7kgs) - 7 sets of 10 reps of rear lateral dumbell raises (3kgs) - 7 sets of 10 reps of upright rows (7kgs) - 7 sets of 10 reps of standing tricep dumbell extensions (3kgs) - 7 sets of 10 reps of standing alternate arm dumbell curls (7kgs) - 7 sets of 10 reps of barbell shrugs (20kgs) - blood pressure... 115/80/66-132/106/107 - 32 minutes. 7th 7 sets of 10 reps of elevated heels (5cm) bodyweight deep squat - 7 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) - 7 sets x 10 reps of barbell press behind head (standing) (7kgs) - 7 sets of 10 reps of rear lateral dumbell raises (3kgs) - 7 sets of 10 reps of upright rows (7kgs) - 7 sets of 10 reps of standing tricep dumbell extensions (3kgs) - 7 sets of 10 reps of standing alternate arm dumbell curls (7kgs) - 7 sets of 10 reps of barbell shrugs (20kgs) - blood pressure... //-// - 31 minutes. note wt... not doing exercises in any particular order but going from exercise to exercise in a way that enables the maintaining of a pulse rate of 110 to 120 3rd alternating between 4 sets of 20 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 10 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) 5 sets x 10 reps of barbell press behind head (standing) (7kgs) rear lateral dumbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) standing alternate arm dumbell curls (7kgs) barbell shrugs (20kgs) - doing exercises in rotation  blood pressure... 86/69/71-120/71/78 - 28 minutes note wt... trying different ways to achieve a sweat with a lowish pulse rate.