the purpose of training notes on the squat
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october 30th 1 x 100 deadlifts (20.5 kgs) 10 reps x 10 sets standing military press (10 kg) 28th 10 reps x 10 sets regular squats (20 kgs) 1 x 30 sinlge-leg calf raises 1 x 25 sinlge-leg calf raises 1 x 20 sinlge-leg calf raises 27th 1 x 100 deadlifts (20.5 kgs) satisfyingly easy 10 reps x 10 sets standing military press (10 kg) 24th 10 reps x 10 sets regular squats (20 kgs) 1 x 30 sinlge-leg calf raises 1 x 25 sinlge-leg calf raises 1 x 20 sinlge-leg calf raises 23rd 1 x 100 deadlifts (20.5 kgs) 10 reps x 10 sets standing military press (10 kg) that half a kilogram felt like 5 kilo's had been added 21st 10 reps x 10 sets regular squats (20 kgs) 1 x 30 sinlge-leg calf raises 1 x 25 sinlge-leg calf raises 1 x 20 sinlge-leg calf raises 20th 1 x 100 deadlifts (20 kgs) 10 reps x 10 sets standing military press (10 kg) 17th 10 reps x 10 sets regular squats (20 kgs) 1 x 30 sinlge-leg calf raises 1 x 25 sinlge-leg calf raises 1 x 20 sinlge-leg calf raises 16th 1 x 100 deadlifts (20 kgs) 10 reps x 10 sets standing military press (10 kg) 14th 8 reps x 10 sets regular squats (20 kgs) 1 x 30 sinlge-leg calf raises 1 x 25 sinlge-leg calf raises 1 x 20 sinlge-leg calf raises 13th 1 x 100 deadlifts (20 kgs) 8 reps x 10 sets standing military press (10 kg 10th 10 x 10 regular squats (20 kgs) 1 x 30 sinlge-leg calf raises 1 x 25 sinlge-leg calf raises 1 x 20 sinlge-leg calf raises 9th 1 x 100 deadlifts (20 kgs) 7 x 8 standing military press (10 kg 7th 5 x 10 regular squats (20 kgs) 1 x 30 sinlge-leg calf raises 1 x 25 sinlge-leg calf raises 1 x 20 sinlge-leg calf raises 6th 1 x 117 deadlifts (20 kgs) 7 x 8 standing military press (10 kg) 4th 6 x 8 regular squats(20 kgs) 1 x15 regular squats(20 kgs) 1 x 30 sinlge-leg calf raises 1 x 15 sinlge-leg calf raises 1 x 10 sinlge-leg calf raises 3rd 1 x 100 deadlifts (20 kgs) 6 x 8 standing military press (10 kg) 2nd 6 x 8 regular squats(20 kgs) 1 x 30 sinlge-leg calf raises 1 x 15 sinlge-leg calf raises 6 x 8 regular squats(20 kgs) 1 x 22 sinlge-leg calf raises 1 x 15 sinlge-leg calf raises 1 x 11 sinlge-leg calf raises 1 x 14 sinlge-leg calf raises 1st 1 x 60 deadlifts (22.5 kgs) 6 x 8 standing military press (10 kg) september 30th 6 x 8 regular squats(20 kgs) 1 x 22 sinlge-leg calf raises 1 x 15 sinlge-leg calf raises 1 x 11 sinlge-leg calf raises 29th 1 x 60 deadlifts (22.5 kgs) 5 x 8 standing military press (10 kg) 27th 6 x 8 regular squats(20 kgs) 4 x 10 sinlge-leg calf raises 1 x 20 sinlge-leg calf raises 26th sinlge-leg calf raises 26th 1 x 50 deadlifts (22.5 kgs) 5 x 8 standing military press (10 kg) 25th 5 x 8 regular squats(20 kgs) easiest yet) 3 x 10 sinlge-leg calf raises 24th 1 x 50 deadlifts (22.5 kgs) 3 x 10 standing military press (10 kg) 5 x 3 standing military press (10 kg 23rd 5 x 8 regular squats(20 kgs) 4 x 10 sinlge-leg calf raises 22nd 1 x 50 deadlifts (22.5 kgs) 3 x 10 standing military press (10 kg) 20th 5 x 8 regular squats(20 kgs) 3 x 10 sinlge-leg calf raises 19th 1 x 50 deadlifts (22.5 kgs) 3 x 8 standing military press (10 kg) 18th 5 x 8 regular squats(20 kgs) 3 x 10 sinlge-leg calf raises 17th 1 x 50 deadlifts (22.5 kgs) 3 x 8 standing military press (10 kg) 11th 1 x 8 regular squats(20 kgs) 1 x 8 regular squats(22.5 kgs) 1 x 8 regular squats(25 kgs) 1 x 8 regular squats(27.5 kgs) 1 x 8 regular squats(30 kgs) 3 x 10 sinlge-leg calf raises 10th 1 x 50 deadlifts (25kgs) 5 x 1 deadlifts (30kgs 3 x 8 standing military press (10 kg) 9th 1 x 8 regular squats(20 kgs) 1 x 8 regular squats(22.5 kgs) 1 x 8 regular squats(25 kgs) 1 x 8 regular squats(27.5 kgs) 1 x 8 regular squats(30 kgs) 3 x 10 sinlge-leg calf raises 8th 1 x 50 deadlifts (25kgs) 3 x 8 standing military press (10 kg) 6th 1 x 8 regular squats(20 kgs) 1 x 8 regular squats(22.5 kgs) 1 x 8 regular squats(25 kgs) 3 x 10 x 2 sinlge-leg calf raises 5h 1 x 50 deadlifts (25kgs) 3 x 8 standing military press (10 kg) 4th 1 x 8 regular squats(20 kgs) 1 x 8 regular squats(22.5 kgs) 1 x 8 regular squats(25 kgs) 1 x 8 regular squats(30 kgs) 3 x 10 x 2 sinlge-leg calf raises 3rd 1 x 50 deadlifts (25kgs) 3 x 8 standing military press (10 kg) 2nd 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 1st 1 x 50 deadlifts (25kgs) 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 |
with the aid of dreams and dream theory 
have concluded that implementing the motto of metabolic maintenance (to be growing the day we die) can best be achieved by using the maxim "keep within your comfort zone" (being able to control the way you breathe out during the maximum effort of any exercise and being in control of your facial expression i.e. not grimacing, wincing etc. during the maximum effort of any exercise)
don't let your pulse rate go above 120 beats per minute
use weights that allow you to do the greatest number of reps within the time you decide is optimum for you (for the writer's it's 20-33 minutes)
this enables him to work up a sweat or "the tingle". see below
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a mild tinglng sensation in the legs the day after the workout on 04082014 has produced two realizations... 1 a minimum effort is required to produce a tingle. 2 the tingle is not a muscle thing but a bone thing i.e. bone growth not muscle growth
goodbye sweat, hello tingle?
on the 11th may 2014 the affects of the previous days exercises produced an intense warm tingling sensations in the legs
the writer has only experienced this same sensation, in other parts of the body, 3 or 4 times before
it has opened up a completely new outlook/approach to metabolic maintenance
will pass on the results of the new outlook/approach when it is obvious what, precisely, caused them and what it means
see also heel squat