august 30th 3 x 8 standing military press (10 kg) 1 x 8 regular squats(25 kgs) 1 x 8 regular squats(22.5 kgs) 1 x 8  regular squats(20 kgs) 3 x 8 x 2 calf raises  29th 1 x 10 seated pull-ups (feet resting on the floor) 2 x 20 front press (shallow) 20 kg 1 x 50 deadlifts (25kgs) discovered a way of doing the deadift that is producing outstanding reasults. will upload a video 28th 1 x 20 calf raises 1 x 20 front squats (20kg) 1 x 20 free-standing squats (assisted) 1 x 8 heel squats (20 kgs) , 1 x 8 heel squats (22.5 kgs) 1 x 8 heel squats (25 kgs) 27th 1 x 10 seated pull-ups (feet resting on the floor) 2 x 20 front press (shallow) 20 kg 1 x 50 deadlifts (25kgs) discovered a way of doing the deadift that is producing outstanding reasults. will upload a video 26th  1 x 20 calf raises 1 x 20 front squats (20kg) 1 x 20 free-standing squats (assisted) 1 x 8  heel squats (20 kgs) , 1 x 8 heel squats (22.5 kgs) 1 x 8 heel squats (25 kgs) 25th 1 x 10 seated pull-ups (feet resting on the floor) 2 x 20 front press (shallow) 20 kg 1 x 40 deadlifts (25kgs) 23rd 1 x 20 calf raises each leg 1 x 20 front squats (20kg) 1 x 20 free-standing squats (assisted) 1 x 20-30 heel squats (20 kgs) 22nd 1 x 10 seated pull-ups (feet resting on the floor) 2 x 20 front press (shallow) 20 kg 1 x 40 deadlifts (25kgs) 21st 1 x 20 calf raises each leg 1 x 20 front squats (20kg) 1 x 20 free-standing squats (assisted) 1 x 20-30 heel squats (20 kgs) 20th 1 x 10 seated pull-ups (feet resting on the floor) 2 x 20 front press (shallow) 20 kg 1 x 40 deadlifts (25kgs) 19th 1 x 20 front squats (20kg) 1 x 20 free-standing squats (assisted) 1 x 20-30 heel squats (20 kgs) 18th 1 x 10 seated pull-ups (feet resting on the floor) 2 x 20 front press (shallow) 20 kg 1 x 35 deadlifts (25kgs) 16th 1 x 20 front squats (20kg) 1 x 20 free-standing squats (assisted) 1 x 20-30 heel squats (20 kgs) 15th 14th 1 x 15 front squats (20kg) 1 x 20 free-standing squats 1 x 20-30 heel squats (20 kgs) 13th 1 x 10 seated pull-ups (feet resting on the floor) 1 x 20 front press (shallow) 20 kg 1 x 25 deadlifts (25kgs) 12th 1 x 10 front squats (20kg) 1 x 20 free-standing squats 1 x 20-30 heel squats (20 kgs) 9th 1 x 10 seated pull-ups (feet resting on the floor) 1 x 10 front press (shallow) 20 kg 1 x 15 deadlifts (22.5 kgs) 1 x 5 deadlifts (25kgs) 1 x 10 knee stretches 8th 1 x 10 front squats (20kg) 1 x 20 free-standing squats 1 x 20-30 heel squats (20 kgs) 1 x 10 knee stretches 7th 1 x 5 minutes wall walking 1 x 10 seated pull-ups (feet resting on the floor) 1 x 15 front press (shallow) 20 kg 1 x 20 deadlifts (22.5 kgs) 6th 2 x 5 minutes wall walking 1 x 10 deep squats (5 kg) 1 x 20-30 heel squats (20 kgs) 1 x 10 seated pull-ups (feet resting on the floor) 1 x 10 front press (shallow) 20 kg 1 x 20 deadlifts (22.5 kgs) 5th 2 x 5 minutes wall walking 1 x 10 deep squats (5 kg) 1 x 20-30 heel squats (20 kgs) 1 x 10 seated pull-ups (feet resting on the floor) 1 x 10 front press (shallow) 20 kg 1 x 20 deadlifts (22.5 kgs) 4th 2 x 5 minutes wall walking 1 x 20 deep squats (5 kg) 1 x 20-30 heel squats (20 kgs) 1 x 10 seated pull-ups (feet resting on the floor) 1 x 10 front press (shallow) 20 kg 1 x 20 deadlifts (22.5 kgs) a very mild tingle from yesterdays exercises it is now thought the tingle is bone-stimulation/growth 3rd 2 x 5 minutes wall walking 1 x 20 deep squats (5 kg) 1 x 20 heel squats (22.5 kgs) 1 x 10 seated pull-ups (feet resting on the floor) 1 x 10 front press (shallow) 20 kg 1 x 20 deadlifts (22.5 kgs) 2nd 2 x 5 minutes wall walking 1 x 20 deep squats (5 kg) 1 x 20 heel squats (22.5 kgs) 1 x 10 seated pull-ups (feet resting on the floor) 1 x 10 front press (shallow) 20 kg 1 x 20 deadlifts (22.5 kgs) 1st 1 x 20 deep squats (5 kg) 1 x 20 heel squats (22.5 kgs) 1 x 10 seated pull-ups (feet resting on the floor) 1 x 10 front press (shallow) 20 kg 1 x 20 deadlifts (22.5 kgs) 100 x 2 high-stretch knee-lifts (left leg only)