2014

march 31st callisthenics 4 x 5 minutes of 100 repetitions of pressing palms against the wall and sliding/pushing to maximum height 18th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 113/75/63 - 131/80/98 -31 mins. note wt..sweaty forehead and back 16th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 94/63/66 - 141/81/108 -32 mins. note wt..sweaty forehead and back 14th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 114/60/67 - 126/79/107 -34 mins. note wt..sweaty forehead and back (keeping note of sweat only from now on) 12th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 104/69/64 - 125/75/96 -33 mins. note wt..sweaty forehead and back; moist shoulders and chest; clammy throat and stomach. note wt. easiest yet on the new routine 104/69/64 10th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 97/42/66, - 125/75/96 -33 mins. note wt..sweaty forehead nape and back; clammy throat, shoulders, chest and stomach 8th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 106/73/64, - 122/76/107 -33 mins. note wt..sweaty forehead and  back; clammy nape, throat, shoulders, chest and stomach 6th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 105/66/68 - 129/78/113 -32 mins. note wt..sweaty forehead, nape and back; clammy shoulders and chest 4th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 118/70/65 - 129/67/102 -30 mins. note wt..sweaty forehead; clammy, nape, back and chest 2nd legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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 -34 mins. note wt..sweaty forehead, nape and back; clammy throat, shoulders, chest and stomach. feeling the parts of the left leg that weren't being worked previously. also a noticeably firmer contact of the the left heel with the ground when walking. and that's afer only two work-outs of the new routine!

march 31st callisthenics 4 x 5 minutes of 100 repetitions of pressing palms against the wall and sliding/pushing to maximum height 18th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 113/75/63 - 131/80/98 -31 mins. note wt..sweaty forehead and back 16th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 94/63/66 - 141/81/108 -32 mins. note wt..sweaty forehead and back 14th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 114/60/67 - 126/79/107 -34 mins. note wt..sweaty forehead and back (keeping note of sweat only from now on) 12th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 104/69/64 - 125/75/96 -33 mins. note wt..sweaty forehead and back; moist shoulders and chest; clammy throat and stomach. note wt. easiest yet on the new routine 104/69/64 10th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 97/42/66, - 125/75/96 -33 mins. note wt..sweaty forehead nape and back; clammy throat, shoulders, chest and stomach 8th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 106/73/64, - 122/76/107 -33 mins. note wt..sweaty forehead and  back; clammy nape, throat, shoulders, chest and stomach 6th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 105/66/68 - 129/78/113 -32 mins. note wt..sweaty forehead, nape and back; clammy shoulders and chest 4th legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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... 118/70/65 - 129/67/102 -30 mins. note wt..sweaty forehead; clammy, nape, back and chest 2nd legs: 5 sets of 10 reps of one-legged elevated heels (5cm) bodyweight deep squat- 2 sets of 10 reps of the standard squat and 3 sets of 20 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 -34 mins. note wt..sweaty forehead, nape and back; clammy throat, shoulders, chest and stomach. feeling the parts of the left leg that weren't being worked previously. also a noticeably firmer contact of the the left heel with the ground when walking. and that's afer only two work-outs of the new routine!