2013

september 28th 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... 96/67/71-116/71/94 - 15 minutes note wt... fast heels 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) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... 114/75/69-133/72/104 - 24 minutes 27th 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) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... 103/70/66-118/80/103 - 27 minutes 26th 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) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... 113/74/58-113/63/118 - 29 minutes 25th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... //-// - 24 minutes 24th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... 97/73/58-117/69/106 - 24 minutes 23rd alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... 101/67/59-132/73/88 - 25 minutes 22nd alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... 111/76/57-125/76/95 - 24 minutes 21st alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(20kgs) in rotation- blood pressure... 108/78/62-131/75/100 - 26 minutes note wt... by jove, i do believe i can feel a sweat coming on 20th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) in rotation- blood pressure... 107/73/66-130/57/85 - 27 minutes 19th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) in rotation- blood pressure... 113/72/65-131/77/107 - 32 minutes note wt... easy sweat/effort at the back-end. start off as easy as you like and maintain the frame of mind, and the physical feelings, of it being easy. what should happen is that you enter the work-out in the frame of mind that it is going to be easy and you will find that the exercises do in fact become easy. someway into the session you feel you're not doing enough to produce a sweat. then, maintaining the the easy-think/easy-feel discipline, progressively increase the speed of effort, feeling each part of every movement of every repitition, back into the beginning of the work-out. 18th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) in rotation- blood pressure... 113/72/65-139/73/97 - 28 minutes 17th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) in rotation- blood pressure... 108/66/66-123/73/98 - 28 minutes note wt... faster and shallower movements (still seeking the sweat) 16th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 17 kgs (square root of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) in rotation- blood pressure... 104/83/66-121/77/95 - 34 minutes note wt... establishing and applying the square root of the bodyweight is easy to do with the the squat (the foundation exercise) with all other exercises it is a matter of doing what feels right  following on from the heel squat through which it was discovered that passing the weight through the heels made walking easier and more comfortable this principle has been incorporated into the other exercises. it may be that doing the same thing with all exercises is, along with breathing, the determining factors of of doing any exercise. time will tell... 15th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 25 kgs (47% of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) in rotation- blood pressure... 97/69/65-135/72/100 - 27 minutes 14th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 25 kgs (47% of bodyweight) and then doing 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) in rotation-  blood pressure... 100/69/60-135/67/97 - 28 minutes 13th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 25 kgs (47% of bodyweight) and 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) - blood pressure... 106/75/63-138/76/101 - 28 minutes 11th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 25 kgs (47% of bodyweight) and 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) - blood pressure... //-133/89/96 - 30 minutes 9th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel standard squat with 25 kgs (47% of bodyweight) and 4 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) - blood pressure... 97/73/57-130/78/110 - 30 minutes note wt... gone shallower and faster with all exercises (in pursuit of the sweat). managing to keep knees locked on all exercises except military press   6th alternating between 3 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel squats with 25 kgs (47% of bodyweight) and 3 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) - 31 minutes - blood pressure... 116/72/66-121/75/103 4th alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel squats with 25 kgs (47% of bodyweight) and 3 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) - 31 minutes - blood pressure... 106/73/61-131/72/101 note wt... with the behind-the-neck press it has been found that letting the bar roll down to between the second and third joint of the fingers at the bottom of the movement results in even greater flexibility in everyday living than lettiing it only roll down to between the first and second joint   2nd alternating between 4 sets of 17 reps of elevated heels (5cm) bodyweight deep squat with 4 sets of 7 reps of elevated heel squats with 25 kgs (47% of bodyweight) and 3 sets x 20 reps of barbell press behind head (standing) (7kgs) rear lateral dumbbell raises (3kgs) upright rows (7kgs) standing tricep dumbell extensions (3kgs) barbell shrugs(25kgs) - 34 minutes - blood pressure... 110/70/69-132/109/96