2014

february 28th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 10 reps of heel squats with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). exercises done in rotation 5 times - torso: 5 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 exercises done in rotation 5 times (3kgs) -blood pressure... 126/75/63 - 134/79/106 -30 mins. note wt..sweaty forehead; moist back; clammy back, shoulders, chest 25th legs: 5 sets of 10 reps of elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 10 reps of heel squats with 17 kgs (square root of bodyweight) 5 sets of 10 reps of barbell shrugs (20kgs). exercises done in rotation 5 times - torso: 5 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 exercises done in rotation 5 times (3kgs) -blood pressure... 97/63/68 - 125/68/103 - 34 mins. note wt... moist forehead, nape, back; clammy back, chest, stomach. it's just become a whole lot harder to work up a sweat keeping the heels firmly in touch with floor (i'm sure I read somewhere that retirement means that people take things easy) 23rd 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). exercises done in rotation 5 times - torso: 5 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 exercises done in rotation 5 times (3kgs) -blood pressure... 115/65/69 - 123/68/100 - 36 mins. note wt... moist, forehead, nape, throat, back, chest; clammy shoulders. the goal is to work up a good sweat without letting the pulse rate go above 120bpm. having achieved the sweat goal the problem of regaining a normal walking style has come to the fore. in order to work up a good sweat it means having to pass a lot of the weight through the balls of the feet. while doing that it causes the toes of the left foot to curl downward which is reinforcing the most noticeable feature of the writer's disability... the ball of his left foot coming into contact with the ground before the heel does. this particular quirk was receeding noticeably before doing the sweat work-out but has taken a step backward since. the new goal is to work up a sweat while pasing most of the weight through the heels and has this session has highlighted it's that much harder to get sweaty. more trial and error is needed (should have it licked by the end of 2015). 21st 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). exercises done in rotation 5 times - torso: 5 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 exercises done in rotation 5 times (3kgs) -blood pressure... 95/65/69 - 123/70/110 - 38 mins. note wt... sweaty forehead, back; moist nape, chest; clammy shoulders, 19th 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). exercises done in rotation 5 times - torso: 5 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 exercises done in rotation 5 times (3kgs) -blood pressure... 97/63/68 - 125/68/103 - 39 mins. note wt... sweaty forehead, back; moist nape, chest; clammy shoulders, arms. 17th 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). these exercises done in rotation 5 times - 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... 125/72/72 - 145/101/116 - 55 mins. note wt... trickling sweat forehead; sweaty nape, back, chest; moist stomach, buttocks; clammy shoulders; heated thighs 14th 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). these exercises done in rotation 5 times - 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... 134/76/68 - 139/96/122 - 52 mins. note wt... sweaty forehead, nape, back, chest, stomach; clammy shoulders, arms, buttocks; heated calves. this working up a sweat lark is getting to be quite easy 12th 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). these exercises done in rotation 5 times - 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... 121/73/71 - 138/96/109 - 46 mins. note wt... sweaty forehead, nape, back, chest, stomach; clammy shoulders. 10th 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). these exercises done in rotation 5 times - 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... // - // 8th 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). these exercises done in rotation 5 times - 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... // - // 6th 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). these exercises done in rotation 5 times - 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... 101/65/69 - 111/68/96 - 35 mins. had to stop two thirds of the way through due to cooking being ready 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). these exercises done in rotation 5 times - 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... 117/72/88 - 132/69/132 - 44 mins. note wt... sweaty forehead, nape, back, chest, stomach;  clammy chest, shoulders and arms  2nd 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). these exercises done in rotation 5 times - 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... 125/72/67 - 112/75/117 - 42 mins. note wt... sweaty, forehead; moist, nape, back; clammy chest, shoulders