the purpose of training                                     notes on the squat

diary

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

~~~

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