2014

january 31st 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... 123/75/67 - 132/82/121 - 46 mins. note wt... sweaty, forehead; moist, nape, back. exercise routine... legs: one set of 10 for each of the three exercises (have included barbell shrugs in with legs) in rotation five times. torso: one set of 10 for each of the five exercises in rotation. the goal is to work up a good sweat without letting the pulse rate go above 120bpm. 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). 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... 118/75/66 - 137/105/105 - 41 mins. note wt... sweaty, forehead; moist, nape, back. 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). 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... 114/75/72 - 135/89/114 - 41 mins. note wt... sweaty, forehead; moist, nape, back. 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). 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... 127/76/68 - 131/86/119 - 46 mins. note wt... sweaty, forehead, nape, back, moist shoulders;  clammy chest, stomach, buttocks. 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). 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... 107/77/76 - 151/70/114 - 47 mins. note wt... sweaty, forehead, nape back; moist chest, stomach; clammy shoulders, buttocks. 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). 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... 106/67/64 - 101/79/105 44 mins. note wt... sweaty, forehead; moist chest, stomach, 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). 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... 110/65/62 - 111/94/108 45 mins. note wt... sweaty, forehead, back; moist chest, stomach; clammy shoulders. it may be the case that the range of movement is more important than the amount of weight used. current maxim... the maximum weight used should not be more than that which prevents the greatest range of movement in any exercise. 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... 112/72/73 - 134/80/112 47 mins. note wt... sweaty, forehead, nape, back, chest; moist stomach, clammy buttocks, shoulders, heated calves. 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). 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... 105/74/66 - 112/80/116 46 mins. took longer than usual because of slowing down whenever the pulse felt like it was going above 120. note wt... sweaty, forehead, throat, nape, back, chest, stomach, forearms, clammy buttocks. exercise routine... legs: one set of 10 for each of the three exercises (have included barbell shrugs in with legs) in rotation five times. torso: one set of 10 for each of the five exercises in rotation. the goal is to work up a good sweat without letting the pulse rate go above 120bpm. .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). 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... // - // 43 mins. note wt... trickles of sweat forehead, sweaty nape and back. moist forearms, clammy biceps and triceps, clammy buttocks, hot thighs and warm calves. looks like having to breathe hard to work up a sweat is a thing of the past.  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). 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... 101/70/77 - 120/84/110 41 mins. note wt... sweaty forehead, trickling sweat nape, sweaty back; sweaty chest, moist stomach; clammy shoulders an buttocks. 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). 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... 119/67/76 - 123/82/119 43 mins. note wt... trickling sweat on forehead, nape and back; sweaty chest and stomach; moist shoulders; clammy buttocks, heated thighs and calves. it was october 2013 when sweating was set as the goal of the exercise routine. at the time it was thought it would take five to seven years to achieve it. it reinforces the outlook... regardless of means, if the ambition is for the enhancement of the lives of others it will be realized.  7th .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... 115/65/69 -141/80/108 - 43 mins. note wt... sweaty forehead, nape and back; clammy chest, stomach and shoulders. heated legs. well, that was the easiest leg routine yet and also the easiest torso routine (wasn't breathing hard at any point and managed to keep the pulse rate below 110)  5th .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... 100/73/66-123/78/126 - 43 mins. note wt... sweaty forehead, running sweat nape and back; clammy chest, heated legs. . 3rd 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... 90/65/77-102/77/109 - 42 mins. note wt... sweaty forehead, nape and back; clammy to moist shoulders, clammy chest, clammy stomach. 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). 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... 101/64/68-112/75/129 - 41 mins. note wt...  sweaty forehead, nape and back; clammy to moist shoulders, clammy chest.