TO OPEN A LINK USING A CHROME OR OPERA BROWSER... COPY AND PASTE THE LINK INTO THE ADDRESS BAR OR SEARCH BOX OF ANY BROWSER
SWEAT ROUTINE
exercises done in rotation - 10 sets x 10 reps for all exercises
barbell press behind head (standing) (7kgs) - https://endic.at/exercise.standing.press.behind.neck..mp4
upright rows (7kgs) - https://endic.at/exercise.barbell.upright.rows..mp4
bent-over dumbell raises (3kgs) https://endic.at/exercise.dumbell.bent-over.raise.mp4
front dumbbell raises (3kgs) - https://endic.at/exercise.front.dumbell.raises..mp4
standing alternate arm dumbell curls (3kgs) http://endic.at/exercises.alternate.dumbbell.curls.mp4
standing tricep dumbell extensions (3kgs) https://endic.at/exercise.standing.tricep.dumbell.extension..mp4
blood pressure and bpm... before 107/77/76 after 151/70/114 - 47 mins - sweaty forehead, nape, and back - moist chest and stomach - clammy shouldersa and buttocks
america's leading cardiologist (2010) "sweat is the best cardiovascular agent known to man"
the best sweat ever came from playing squash
it took seven pints of fluids to quench the thirst!
the heart is the weak link in our body
understanding the role and structure of the heart will help with longevity - https://health.clevelandclinic.org/why-chronic-high-blood-pressure-is-so-dangerous/
the first goal of exercising is to work up a sweat without taking the pulse-rate above 120 beats per minute
blood pressure - systolic = the moment after the heart beats is when the pressure of the blood against the arteries and veins is greatest
diastolic = the moment before the heart beats is when the pressure of the bllod against the arteries and veins is least - why high blood pressure is bad - https://health.clevelandclinic.org/why-chronic-high-blood-pressure-is-so-dangerous/
notes
standing press behind neck - press backward and upward
breathe in during the moments of least effort - breathe out during the moments of greatest effort (any sportsman will tell you that boxing is the most demanding sport - boxers breathe out when throwing a punch)
lock the knees and lower-back whenever the exercise permits it
squeeze the barbell and dumbbell during the moments of greatest effort
squat: for reps - square root of body-weight for core strength
the current sweat routine is using minimum weight for every exercise - dumbbells 1.1 kilo - barbell - 4 kilo (going at it too enthusiastically causes his tendons to play up)
try a different approach - maintain the same breathing pattern, breathing through your nose, for both exercising and day-today routine activities
breathing through the nose will keep you within your comfort zone (increasing longevity is not a matter of pushing yourself to the limits of physical endurance - it's more a case of synchronising or optimising the organs of the body to the heart)
*
note on knee bends
find that moment of the exercise when stresses and strains assert thmselves - then reduce the depth until that moment when the exercise can be done with no noticeable strain - then increase the depth to the point when stresses and strains become noticeable again and keep at that weight until it can be done without any discomfort - continue in that vein
SWEAT ROUTINE
exercises done in rotation - 10 sets x 10 reps for all exercises
barbell press behind head (standing) (7kgs) - https://endic.at/exercise.behind.neck.press.mp4
barbell upright rows (7kgs) - https://endic.at/exercise.barbell.upright.rows..mp4
bent-over dumbell raises (3kgs) https://endic.at/exercise.dumbell.bent-over.raise.mp4
front dumbbell raises (3kgs) - https://endic.at/exercise.front.dumbell.raises..mp4
standing alternate arm dumbell curls (3kgs) http://endic.at/exercises.alternate.dumbbell.curls.mp4
standing tricep dumbell extesions (3kgs) http://endic.at/exercise%20standing%20tricep%20dumbell%20extension.mp4
blood pressure and bpm... before 107/77/76 after 151/70/114 - 47 mins - sweaty forehead, nape, and back - moist chest and stomach - clammy shouldersa and buttocks
the sweat is achieved with the aid of multi-layered clothing
for the legs use a thick loose material thay does'nt restrict movememt
with the torso, again two or three layers - make one of the garments a hoodie (to trap the heat)
inclined to think the more beneficial exercise is aquash - it has more movement
we need a running commentary...
...heel squats were born of necessity - a couple of decades, ago following a mishap, the ball of the writer's foot was tuching the ground before the heel - the response was to do squats using a 20kg bar with only his heels, it worked - for the first time in years his steps became firm - over the following years the exercise was replaced as dozens of different remedies were tried in an attempt to get other parts of the anatomy working propeerly - it was only in the last couple of weeks the writer remembered the exercise and it's benefits - the first 10 mins of the first set suggested why the exercise had dropped out of favour, the exercise is too "pokey" - within the first three repitions of the heel squat, tendons that hadn't been in use for years sprang into life - it was only possible to do two or three heel squats before the discomfort told the brain to stop - recommended approach - march 2023
* * * * * * * * * * * * * *
blood pressure: systolic = the moment after the heart beats is when the pressure of the blood against the arteries is greatest
diastolic = the moment before the heart beats is when the pressure of the blood against the arteries, capillaries and veins is lowest
between them they add up to more than 50,000 miles! - enough to go around the earth twice...https://www.webmd.com/heart/difference-between-arteries-veins-capillaries
* * * * * * * * * * * * * *
starting weight (02082023) 46kg
current weight (01112023) 47kg - aiming for 70kg
16102023 - changed routine from 10 sets x 10 reps to 10 sets x 5 reps for all exercises - feel it up, feel it down
wall-walking - https://endic.at/M/META/METABOLIC%20MAINTENANCE%201/WALK%20WALKING/year/month/day/metabolic%20maintenance%20wall%20walking%2028th%20july%202011.html
*************************************************************************
02112023
sweat routine using 1.25 kiogram weights
bp/pulse - before 122/82/63 - after 132/89/72 - 21 mins
01112023
sweat routine using 1.25 kiogram weights
bp/pulse - before 120/71/69 - after 133/87/97 - 23 mins
29102023
sweat routine using 1.25 kiogram weights
bp/pulse - before 116/62/74 - after 121/84/100 - 24 mins
28102023
sweat routine using minimum weight
bp/pulse - before 107/60/64 - after 136/85/105 - 24 mins
27102023
sweat routine using minimum weight
bp/pulse - before 131/86/66 - after 132/91/98 - 20 mins
26102023
wall-walking
1 x 7 mins
24102023
sweat routine using minimum weight
bp/pulse - before 127/83/66 - after 126/84/106 - 25 mins
23102023
sweat routine using minimum weight
bp/pulse - before 125/82/66 - after 139/88/79 - 25 mins
22102023
sweat routine using minimum weight
bp/pulse - before 117/77/63 - after 132/83/84 - 24 mins
21102023
sweat routine using minimum weight
bp/pulse - before 122/79/70 - after 127/88/94 - 22 mins
18102023
sweat routine using minimum weight
bp/pulse - before 127/82/64 - after 130/87/88 - 25 mins
17102023
sweat routine using minimum weight
bp/pulse - before 126/84/63 - after 133/91/75 - 25 mins
16102023
sweat routine using minimum weight
bp/pulse - before 117/74/66 - after 134/91/88 - 25 mins
11102023
sweat routine using minimum weights
bp/pulse - before 111/72/65 - after 133/91/95 - 18 mins
10102023
sweat routine using minimum weights
bp/pulse - before 106/70/64 - after 146/97/91 - 18 mins
09102023
sweat routine using minimum weights
bp/pulse - before 109/65/67 - after 139/90/84 - 18 mins
08102023
sweat routine using minimum weights
bp/pulse - before 115/79/64 - after 140/90/101 - 18 mins
07102023
sweat routine using minimum weights
bp/pulse - before 106/70/68 - after 131/88/104 - 18 mins
06102023
sweat routine using minimum weights
bp/pulse - before 110/68/73 - after 138/88/104 - 18 mins
05102023
sweat routine using minimum weights
bp/pulse - before 126/83/64 - after 133/89/82 - 18 mins
04102023
sweat routine using minimum weights
bp/pulse - before 120/75/55 - after 134/88/69 - 18 mins
03102023
sweat routine using minimum weights
bp/pulse - before 115/74/58 - after 133/86/91 - 18 mins
02102023
sweat routine using minimum weights
bp/pulse - before 119/70/59 - after 132/97/82 - 18 mins
01102023
sweat routine using minimum weights
bp/pulse - before 122/74/63 - after 131/88/91 - 18 mins
30092023
sweat routine using minimum weights
bp/pulse - before 111/75/62 - after 129/88/94 - 18 mins
29092023
sweat routine using minimum weights
bp/pulse - before 126/71/65 - after 124/84/83 - 18 mins
27092023
sweat routine using minimum weights
bp/pulse - before 132/89/61 - after 135/87/81 - 18 mins
26092023
sweat routine using minimum weights
bp/pulse - before 120/80/61 - after 127/87/66 - 18 mins
25092023
sweat routine using minimum weights
bp/pulse - before 127/81/63 - after 131/87/101 - 20 mins
24092023
sweat routine using minimum weights
bp/pulse - before 126/71/59 - after 134/89/79 - 19 mins
23092023
sweat routine using minimum weights
bp/pulse - before 125/79/60/ - after 136/87/76 - 19 mins
22092023
sweat routine using minimum weights
bp/pulse - before 122/79/66 - after 131/87/73 - 19 mins
21092023
sweat routine using minimum weights
bp/pulse - before 126/83/73 - after 131/86/92 - 19 mins
20092023
sweat routine using minimum weights
bp/pulse - before 115/75/68 - after 135/87/87 - 19 mins
19092023
sweat routine using minimum weights
bp/pulse - before 113/78/58 - after 132/93/88 - 19 mins
18092023
sweat routine using minimum weights
bp/pulse - before 114/77/66 - after 120/87/99 - 19 mins
17092023
sweat routine using minimum weights
bp/pulse - before 104/66/62 - after 130/88/89 - 19 mins
16092023
sweat routine using minimum weights
bp/pulse - before 127/81/63 - after 134/88/83 - 19 mins
15092023
sweat routine using minimum weights
bp/pulse - before 106/67/65 - after 127/90/86 - 19 mins
14092023
sweat routine using minimum weights
bp/pulse - before 122/73/56 - after 134/83/72 - 19 mins
13092023
sweat routine using minimum weights
bp/pulse - before 113/74/59 - after 135/79/87 - 19 mins
12092023
sweat routine using minimum weights
bp/pulse - before 117/79/71 - after 127/84/85 - 19 mins
11092023
sweat routine using minimum weights
bp/pulse - before 116/79/64 - after 120/79/85 - 19 mins x 2
10092023
sweat routine using minimum weights
bp/pulse - before 124/73/62 - after 127/83/88 - 19 mins
09092023
sweat routine using minimum weights
bp/pulse - before 117/68/70 - after 137/80/93
08092023
sweat routine using minimum weights
bp/pulse - before 127/82/62 - after 127/80/84
05092023
sweat routine using minimum weights
30082023
5 mins x 7kg (square root of body-weight) raised-heel squats - 5 mins x 7kg deadlifts
bp/pulse - before 127/78/61 - after 121/82/83
28082023
5 mins x 7kg raised-heel squats - 5 mins x 7kg deadlifts
bp/pulse - before 121/81/64 - after 138/80/93
25082023
5 mins x 7kg raised-heel squats - 5 mins x 7kg deadlifts
bp/pulse - before 115/79/61 - after 134/85/79
23082023
5 mins x 7kg raised-heel squats - 5 mins x 7kg deadlifts
bp/pulse - before 120/81/68 - after 121/79/84
21082023
5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts
bp/pulse - before 132/87/66 - after 132/86/107
18082023
5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts
bp/pulse - before 123/82/62 - after 140/86/106
16082023
5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts
bp/pulse - before 121/75/66 - after 132/88/119
14082023
5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts
bp/pulse - before 127/87/67 - after 130/83/84
11082023
5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts
bp/pulse - before 128/81/64 - after 134/87/79
09082023
5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts
bp/pulse - before 118/76/70 - after 112/82/119
07082023
5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts
bp/pulse - before 120/82/67 - 126/87/110 - weight 46kg
05082023
5 mins x 20kg heel-raised squats 5 mins x 20kg deadlifts
bp/pulse - before 119/80/71 - 129/86/100
02082023
101 x 22kg deadlifts
bp/pulse - before 130/86/63 - 132/86/112
28072023
62 x 22kg deadlifts
bp/pulse - before 132/89/68 - 134/88/78
24072023
61 x 20kg deadlifts
20072023
60 x 20kg deadlifts
16072023
25 x 20kg deadlifts
13072023
22 x 20kg deadlifts
10072023
20 x 20kg deadlifts
28032023
sweat routine
20 mins
bp/pulse - before 131/92/68 - 137/92/105
27032023
sweat routine (clammy back)
23 mins
bp/pulse - before 138/86/68 - 137/86/112
26032023
sweat routine
21 mins
bp/pulse - before 115/74/75 - 145/85/102
24032023
sweat routine (clammy back)
20 mins
bp/pulse - before 133/80/87 - 130/89/110
23032023
sweat routine
21 mins
bp/pulse - before 132/90/65 - 127/87/101
22032023
sweat routine
22 mins
bp/pulse - before 128/89/65 - 134/87/92
21032023
sweat routine
22 mins
bp/pulse - before 122/78/73 - 131/82/97
19032023
sweat routine
24 mins
bp/pulse - before 134/88/74 - 130/84/103
06032023
heel squats
5 mins
bp/pulse - before 130/88/66 - 137/87/69
05032023
heel squats
5 mins
bp/pulse - before 131/87/70 after 133/79/94
bp/pulse - before 128/79/61 after 129/83/75
04032023
heel squats
5 mins
bp/pulse - before 132/82/68 after 109/62/85
bp/pulse - before 123/82/61 after 125/89/73
03032023
heel squats
5 mins
bp/pulse - before 132/87/64 after 138/89/68
bp/pulse - before 134/87/62 after 125/83/81
02032023
heel squats
5 mins
bp/pulse - before 122/83/67 after 132/87/83
before 126/86/64 after 128/84/80
01032023
heel squats
5 mins
bp/pulse - before 127/85/69 after 122/79/86
110/72/70 after 117/67/88
28022023
heel squats: 5 mins
bp/pulse - before 132/84/61 after 129/86/78
134/86/66 after 128/88/69
123/81/71 after 132/84/88
27022023
heel squats: 5 mins x 4
bp/pulse - before 137/86/63 after 124/83/76 - before 125/84/63 after 131/78/74 - before 122/79/63 after 135/89/70 - before 132/82/70 after 131/86/91
26022023
heel squats 10 mins x 2
bp/pulse - before 131/87/64 after 127/83/92 - before 132/86/74 after 136/86/93
24022023
heel squats 10 mins
bp/pulse - before 111/71/69 after 136/87/70
22022023
heel squats 10 mins
bp/pulse - before 126/83/63 after 145/95/84
20022023
heel squats 10 mins
bp before 126/85/61 after 139/81/68
18022023
heel squats 10 mins
bp before 132/94/64 after 138/95/76
15022023
single arm bent over curl - right arm 75 of 5kg / left arm 25 of 1kg - https://endic.at/exercises.-.standing.single-arm.bent.over.curl.mp4
25 reverse circular arm rotation- 1.25kg plate - https://endic.at/exercise.-.reverse.circular.arm.rotation.mp4
bp before 133/84/64 after 138/95/76
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 120/83/71 - after 12/82/83 - 6 mins
04122022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 120/83/71 - after 128/82/83 - 6 mins
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 122/83/71 - after 132/92/92 - 8 mins
03122022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 122/81/72 - after 137/85/81 - 6 mins
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 122/83/71 - after 132/92/92 - 8 mins
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before - after - 8 mins
02122022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before - after - 8 mins
01122022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 124/79/67 - after 107/82/76 - 8 mins
30112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 120/79/76 - after 135/89/100 - 5 mins
29112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 126/75/66 - after 132/86/97 - 5 mins
28112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 107/63/69 - after 138/88/99 - 5 mins
27112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before - after - 6 mins
26112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before - after - 6 mins
25112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before - after - 6 mins
23112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 106/63/69 - after 120/81/115 - 6 mins
21112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 113/71/73 - after 121/74/101 - 6 mins
19112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 106/65/66 - after 132/88/97 - 7 mins
17112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 115/81/68 - after 134/86/94 - 7 mins
15112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 125/87/69 - after 125/83/72 - 6 mins
13112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 131/87/71 - after 122/77/87 - 9 mins
11112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 123/91/67 after 127/79/74 - 6 mins
09112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 122/79/72 after 122/75/100 - 7 mins
06112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 132/87/63 after 134/87/105 - 7 mins
02112022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 127/84/66 after 133/87/94 - 7 mins
29102022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 122/84/68 after 111/73/107 - 9 mins
24102022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 117/77/68 after 116/75/107 - 11 mins
19102022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 118/73/66 after 124/77/102 - 10 mins
15102022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 120/87/71 after 120/84/104 - 14 mins
10102022
100 knee bends - https://endic.at/knee.bends.mp4
blood pressure and bpm before 118/79/66 after 123/73/101 - 14 mins
26082022
sweat routine
blood pressure and bpm before 122/83/70 after 130/82/96 - 15 mins
08082022
sweat routine
blood pressure and bpm before 123/82/62 after 122/79/87 - 34 mins
05082022
sweat routine
blood pressure and bpm before 121/81/72 after 130/83/101 - 22 mins
28072022
stretching exercises with weights 4 x 5 mins
27072022
stretching exercises with weights 5 x 5 mins
26072022
stretching exercises with weights 5 x 5 mins
25072022
stretching exercises with weights 1 x 5 mins
20072022
stretching exercises with weights 1 x 20 mins
19072022
stretching exercises with weights 1 x 10 mins
12072022
two-kilometre walk
09072022
stretching exercises with weights 1 x 15 mins
08072022
stretching exercises with weights 1 x 15 mins
07072022
stretching exercises with weights 1 x 15 mins
06072022
stretching exercises with weights 1 x 15 mins
04072022
stretching exercises with weights 1 x 10 mins
03072022
stretching exercises with weights 15 mins + 1 x 10 mins
02072022
stretching exercises with weights 10 mins
26062022
cycling machine 5 mins
22062022
cycling machine - speed peddling 1 x 2 min
18062022
backward arm rotations with 1.25 kilo x 30 x 2
17062022
backward arm rotations with 1.25 kilo x 30 x 1
16062022
backward arm rotations with 1.25 kilo x 30 x 1
15062022
backward arm rotations with 1.25 kilo x 30 x 1
13062022
backward arm rotations with 1.25 kilo x 30 x 2
12062022
cycling machine - speed peddling 3 x 2 mins
backward arm rotations with 1.25 kilo x 30 x 3
leg-stretching exercises 1 x 1 min
11062022
cycling machine - speed peddling 4 x 2 mins
backward arm rotations with 1.25 kilo x 30 x 4
10062022
cycling machine - speed peddling 2 x 1 min
backward arm rotations with 1.25 kilo x 30 x 3
09062022
backward arm rotations with 1.25 kilo x 30 x 2
08062022
backward arm rotations with 1.25 kilo x 30 x 2
07062022
backward arm rotations with 1.25 kilo x 30 x 5
06062022
backward arm rotations with 1.25 kilo x 30 x 5
05062022
backward arm rotations with 1.25 kilo x 30 x 3
04062022
backward arm rotations with 1.25 kilo x 30 x 5
03062022
backward arm rotations with 1.25 kilo x 30
28052022
backward arm rotations with 1 kilo x 30 x 2
27052022
backward arm rotations with 1 kilo x 30 x 2
26052022
backward arm rotations with 1 kilo x 30
26052022
backward arm rotations with 1 kilo x 30
23052022
cycling machine - speed peddling 2 x 1 min 15s - b4 120/75/69 aft 103/66/102 and b4 116/88/61 aft 129/83/91
22052022
cycling machine - speed peddling 1 x 1 min - b4 122/82/69 aft 123/79/93
21052022
cycling machine - speed peddling 1 x 1 min - + 1 x 1 min b4 121/83/85 aft 124/80/96
20052022
20 cycling machine - speed peddling 2 x 1 min
14052022
20 min arm cycling - backward arm rotations with 1/2 kilo x 50
13052022
3km bike ride
12052022
arm peddling x 10 mins - backward arm rotations with 1/2 kilo x 50
23042022
2 x 2 min standing backstrokes - 2 x 2 min arm cycling - 1 x 5 mins arm cycling
21042022
3 x 2 mins cycling machine
19042022
3 x 2 min standing backstrokes - 3 x 2 min arm cycling + 1 km on bike
17042022
4 x 2 min cycling machine
15042022
4 x 2 min standing backstrokes - 4 x 2 min arm cycling
13042022
7 x 1 min cycling machine
11042022
4 x 1 min arm swings - 4 x 1 min arm cycling
09042022
4 x 1 min cycling machine
07042022
6 x 1 min arm cycing
06042022
2 x 10 mins cycling + 2 x 5 mins + 1 x 3 mins + 1 x 2 mins + 1 x 1 minute
05042022
1 x 10 mins cycling
2 kilometre walk (enjoyed part of it)
02042022
seated cycing - 2 x 10 mins
31032022
seated cycing - 1 x 15 mins, 1 x 10 mins
30032022
seated cycing - 1 x 5 mins
29032022
seated cycing - 4 x 5 mins
28032022
seated cycing - 1 x 15 mins
27032022
seated cycing - 1 x 15 mins
25032022
seated cycing - 3 x 15 mins
24032022
seated cycing - 3 x 15 mins
23032022
seated cycing - 4 x 15 mins
22032022
seated cycing - 3 x 15 mins
21032022
seated cycing - 4 x 15 mins
21032022
seated cycing - 4 x 15 mins
20032022
seated cycing - 1 x 15 mins
19032022
seated cycing - 1 x 15 mins
18032022
seated cycing - 1 x 15 mins (through the heels)
16032022
seated cycing - 2 x 15 mins (through the heels)
14032022
seated cycing - 1 x 15 mins
13032022
seated cycing - 5 x 15 mins
12032022
seated cycing - 3 x 15 mins
11032022
seated cycing - 2 x 15 mins
10032022
seated cycing - 4 x 15 mins
09032022
seated cycing - 4 x 15 mins
08032022
seated cycing - 4 x 15 mins
07032022
seated cycing - 4 x 15 mins
06032022
seated cycing - 5 x 15 mins
05032022
seated cycing - 3 x 15 mins
04032022
seated cycing - 8 x 15 mins
03032022
seated cycing - 5 x 15 mins
02032022
seated cycing - 4 x 15 mins
01032022
seated cycing - 2 x 15 mins
22022022
seated cycing - 8 x 15 mins
21022022
seated cycing - 8 x 15 mins
201022022
seated cycing - 8 x 15 mins
191022022
seated cycing - 8 x 15 mins
181022022
seated cycing - 2 x 10 mins + 2 x 15 mins
171022022
seated cycing - 5 x 10 mins
161022022
seated cycing - 6 x 5 mins
151022022
seated cycing - 6 x 5 mins
141022022
seated cycing - 3 x 5 mins
131022022
seated cycing - 2 x 5 mins
121022022
seated cycing - 3 x 5 mins
111022022
seated cycing - 2 x 5 mins
10022022
seated cycing - 5 mins
04022022
seated cycing - 5 mins
03022022
standing stretching exercises - 45 mins
02022022
standing stretching exercises - 35 mins
01022022
standing stretching exercises - 22 mins
31012022
standing stretching exercises - 50 mins
30012022
standing stretching exercises - 75 mins
29012022
standing stretching exercises - 85 mins
28012022
standing stretching exercises - 45 mins
27012022
standing stretching exercises - 30 mins
26012022
standing stretching exercises - 2hr 0 mins
24012022
standing stretching exercises - 2hr 0 mins
23012022
standing stretching exercises - 1 hr 15 mins
20012022
cycling machine: standing - 1 x 5 mins 2 x 7, 1 x 8 mins, 2 x 10 mins - total 42 mins b4 -/-/- aft -/-/-
19212022
cycling machine: standing - 4 x 7 total mins 28 b4 -/-/- aft -/-/-
18212022
cycling machine: standing - 6 x 5 mins b4 -/-/- aft -/-/-
17212022
cycling machine: standing - 6 x 5 mins b4 -/-/- aft -/-/-
16212022
cycling machine: standing - 5 x 5 mins b4 -/-/- aft -/-/-
15212022
cycling machine: standing - 3 x 5 mins b4 -/-/- aft -/-/-
14212022
cycling machine: standing - 4 x 5 mins b4 -/-/- aft -/-/-
first 5 minute of continuous cycling while standing
13212022
cycling machine: standing - 4 x 5 mins b4 -/-/- aft -/-/-
12212022
cycling machine: standing - 5 x 5 mins b4 -/-/- aft -/-/-
10012022
cycling machine: standing - 6 x 5 mins b4 -/-/- aft -/-/-
09012022
cycling machine: standing - 3 x 5 mins b4 -/-/- aft -/-/-
08012022
cycling machine: standing - 4 x 5 mins b4 -/-/- aft -/-/-
07012022
cycling machine: standing - 3 x 5 mins b4 -/-/- aft -/-/-
06012022
cycling machine: standing - 1 x 5 mins b4 -/-/- aft -/-/-
05012022
cycling machine: standing - 1 x 5 mins b4 -/-/- aft -/-/-
04012022
cycling machine: standing - 3 x 5 mins b4 -/-/- aft -/-/-
03012022
cycling machine: standing - 1 x 5 mins b4 -/-/- aft -/-/-/-
30122021
flexing-tendon movements 1.5 hrs
29122021
flexing-tendon movements 1 hr
cycling machine: standing - 1 x 15 mins b4 89/45/72 aft 112/73/107
28122021
flexing-tendon movements 1 hr
cycling machine: standing - 1 x 10 mins b4 110/68/70 aft 138/85/109
27122021
flexing-tendon movements 2 hrs
cycling machine: standing - 1 x 10 mins b4 107/63/64 aft 139/86/95
26122021
flexing-tendon movements 1.5 hr
cycling machine: standing - 1 x 10 mins b4 116/73/69 aft 129/79/101
25122021
flexing-tendon movements 1 hr
24122021
flexing-tendon movements 1/2 hr
cycling machine: standing - 1 x 10 mins b4 84/48/69 aft 117/75/107
23122021
flexing-tendon movements 4 hrs
22122021
flexing-tendon movements 1.5 hrs
21122021
flexing-tendon movements 1.5 hrs
21122021
cycling machine: standing - 1 x 10 mins b4 97/53/67 aft 130/80/99
flexing-tendon movements 1.5 hrs
20122021
cycling machine: standing - 1 x 10 mins b4 99/55/63 aft 127/79/89
flexing-tendon movements 1.5 hrs
19122021
cycling machine: standing - 1 x 10 mins b4 99/55/57 aft 114/78/93
flexing-tendon movements 1 hr
18122021
cycling machine: standing - 1 x 10 mins b4 112/68/66 aft 124/83/102
flexing-tendon movements 1 hr
17122021
cycling machine: standing - 2 x 10 mins b4 -/-/- aft 126/79/103 - b4 108/63/65 aft 123/75/97
flexing-tendon movements 1 hr
16122021
cycling machine: standing - 109/65/63 x 10 mins b4 1 aft 132/85/93
flexing-tendon movements 3 hrs
15122021
cycling machine: standing - 1 x 10 mins b4 120/77/70 aft 109/70/107
flexing-tendon movements 2 hrs
14122021/
flexing-tendon movements 2 hrs
13122021
cycling machine: standing - 1 x 10 mins b4 109/76/77 aft 109/70/107
flexing-tendon movements 2 hrs
12122021
cycling machine: standing - 1 x 10 mins b4 115/76/77 aft 109/67/103
flexing-tendon movements 5.5 hrs
11122021
cycling machine: standing - 1 x 10 mins b4 117/79/78 aft 109/67/103
flexing-tendon movements 5 hrs
10122021
flexing-tendon movements 5hrs
09122021
cycling machine: standing - 1 x 10 mins b4 104/54/63 aft 122/72/90
flexing-tendon movements 3 hrs
08122021
flexing-tendon movements 5 hrs
07122021
cycling machine: standing - 1 x 10 mins b4 116/72/69 aft 108/58/101
flexing-tendon movements 1 x 90 mins
06122021
flexing-tendon movements 1 x 35 mins
05122021
flexing-tendon movements 1 x 15 mins
04122021
flexing-tendon movements 1 x 35 mins
03122021
cycling machine: standing - 1 x 10 mins
tendon flexes - 1 x 5 mins -
02122021
tendon flexes - 1 x 5 mins - 1 x 20 mins
sweat routine - 1 x 5 mins
01122021
stretchig exercises - 15 mins
30112021
sweat routine - 1 x 5 mins
stretchig exercises - 10 to 15 mins
29112021
sweat routine - 3 x 5 mins
cycling machine: standing - 2 x 5 mins
28112021
sweat routine - 2 x 5 mins
cycling machine: standing - 2 x 5 mins
27112021
sweat routine - 3 x 5 mins
cycling machine: standing - 3 x 5 mins
26112021
sweat routine - 2 x 5 mins
cycling machine: standing - 2 x 5 mins
23112021
sweat routine - 5 mins
cycling machine: standing - 5 mins
22112021
sweat routine - 5 mins x 2
cycling machine: standing - 5 mins x 2
21112021
sweat routine - 5 mins
cycling machine: standing - 5 mins
20112021
cycling machine: standing - 5 mins
19112021
cycling machine: standing - 5 mins
18112021
cycling machine: standing - 5 mins
cycling machine: standing and seated - 5 mins
cycling machine: standing and seated - 5 mins
17112021
cycling machine: standing and seated - 5 mins
cycling machine: standing and seated - 5 mins
cycling machine: seated - 5 mins
16112021
cycling machine: standing and seated - 5 mins
cycling machine: standing and seated - 5 mins
15112021
cycling machine: standing and seated - 5 mins
14112021
2km walk
12112021
12:00 before and after 105/75/73 113/79/91 (sweat routine) 1 x 30 of each exercise - 5 mins
02:00 before and after 122/79/80 119/77/113 (sweat routine) 1 x 30 of each exercise - 5 mins
01:00 before and after 125/84/73 122/79/99 (sweat routine) 1 x 30 of each exercise - 5 mins
11112021
10:00 before and after 109/71/79 123/83/113 (sweat routine) 1 x 30 of each exercise - 5 mins
10:00 before and after 116/77/73 109/73/97 (sweat routine) 1 x 30 of each exercise - 5 mins
02:00 before and after 106/71/72 112/71/99 (sweat routine) 1 x 30 of each exercise - 5 mins
10112021
21:00 before and after 117/85/71 127/84/89 (sweat routine) 1 x 30 of each exercise - 5 mins
17:00 before and after 122/75/79 119/78/95 (sweat routine) 1 x 30 of each exercise - 5 mins
10:00 cycling machine - 5 mins
09112021
22:00 before and after 95/67/79 126/74/97 (sweat routine) 1 x 30 of each exercise - 5 mins
12:00 before and after 124/67/87 112/72/95 (sweat routine) 1 x 30 of each exercise - 5 mins
08112021
23:00 before and after 128/87/80 137/84/81 (sweat routine) 1 x 30 of each exercise - 5 mins
07:00 cycling machine - before and after 127/87/67 131/88/73 - 5 mins
07112021
23:00 before and after 128/87/72 135/85/95 (sweat routine) 1 x 30 of each exercise - 5 mins
11:00 before and after 108/71/97 108/67/98 (sweat routine) 1 x 30 of each exercise - 5 mins
06112021
before and after 130/87/70 135/83/84 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 130/86/70 112/71/96 (sweat routine) 1 x 30 of each exercise - 5 mins
lots of walking
05112021
lots of walking
04112021
lots of walking
03112021
before and after 139/87/93 133/83/99 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 118/82/77 110/75/100 (sweat routine) 1 x 30 of each exercise - 5 mins
03112021
before and after 124/85/73 124/82/104 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 125/92/81 123/81/109 (sweat routine) 1 x 30 of each exercise - 5 mins
02112021
before and after 112/71/84 116/78/99 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 122/85/71 114/74/95 (sweat routine) 1 x 30 of each exercise - 5 mins
01112021
before and after 118/76/78 106/72/102 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 123/77/79 106/72/102 (sweat routine) 1 x 30 of each exercise - 5 mins
31102021
before and after 105/75/71 118/75/97 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 125/83/68 126/80/98 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 92/44/72 108/70/101 (sweat routine) 1 x 30 of each exercise - 5 mins
30102021
before and after 122/81/82 112/77/106 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 124/79/70 124/79/98 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 106/70/77 126/79/111 (sweat routine) 1 x 30 of each exercise - 5 mins
29102021
before and after 122/82/75 122/80/101 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 127/78/77 119/79/92 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 115/79/67 112/77/104 (sweat routine) 1 x 30 of each exercise - 5 mins
28102021
before and after 128/84/73 123/81/82 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 114/75/73 129/82/92 (sweat routine) 1 x 30 of each exercise - 5 mins
27102021
before and after 132/89/71 121/82/92 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 119/80/70 124/78/95 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 132/86/77 133/89/85 (sweat routine) 1 x 30 of each exercise - 5 mins
26102021
before and after 117/79/66 127/82/83 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 127/76/73 128/79/91 (sweat routine) 1 x 30 of each exercise - 5 mins
25102021
before and after 129/88/74 132/83/94 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 117/77/72 128/82/85 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 122/83/72 114/75/87 (sweat routine) 1 x 30 of each exercise - 5 mins
21102021
before and after 112/79/75 132/87/92 (sweat routine) 1 x 30 of each exercise - 5 mins
20102021
before and after 112/79/75 132/87/92 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 133/85/66 134/89/98 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 123/84/73 127/78/104 (sweat routine) 1 x 30 of each exercise - 5 mins
19102021
before and after 124/86/69 126/82/93 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 117/87/72 137/82/96 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 126/83/73 117/73/102 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 119/83/71 137/86/83 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 121/81/69 134/83/85 (sweat routine) 1 x 30 of each exercise - 5 mins
18102021
before and after 127/85/79 124/84/92 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 112/74/80 134/83/106 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 126/83/74 126/82/89 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 122/82/70 111/75/91 (sweat routine) 1 x 30 of each exercise - 5 mins
17102021
before and after 132/88/79 132/88/89 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 118/77/75 111/67/81 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 123/80/75 136/83/85 (sweat routine) 1 x 30 of each exercise - 5 mins
16102021
before and after 131/86/74 124/81/74 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 130/79/75 130/83/103 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 129/86/78 122/81/87 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 122/73/71 122/77/83 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 128/88/73 132/87/83 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 131/88/71 128/86/78 (sweat routine) 1 x 30 of each exercise - 5 mins
15102021
before and after 122/83/74 129/83/85 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 129/86/71 128/83/87 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 122/75/77 127/83/81 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 112/71/79 113/72/78 (sweat routine) 1 x 30 of each exercise - 5 mins
14102021
before and after 122/83/72 139/86/77 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 130/85/73 126/80/85 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 131/89/80 129/83/99 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 123/86/76 117/75/81 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 126/83/75 118/79/84 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 122/86/87 116/75/91 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 127/85/68 110/75/75 (sweat routine) 1 x 30 of each exercise - 5 mins
13102021
before and after 137/87/67 119/75/73 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 120/79/69 120/82/78 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 117/76/83 122/76/86 (sweat routine) 1 x 30 of each exercise - 5 mins
12102021
cycling machine --/--/-- 134/78/74 5 mins
before and after 122/81/75 111/79/88 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 127/84/69 124/82/83 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 119/75/72 111/73/87 (sweat routine) 1 x 30 of each exercise - 5 mins
10102021
before and after 112/79/72 - 121/75/88 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 123/82/70 - 130/83/86 (sweat routine) 1 x 30 of each exercise - 5 mins
before and after 122/81/82 - 126/81/96 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 128/84/71 - 122/79/81 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 117/85/76 - 117/79/85 (sweat routine) 2 x 15 of each exercise - 6 mins
0910202
cycling machine b4 133/89/75 aft 136/84/87 5 mins
before and after 118/84/72 - 123/81/85 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 122/79/68 - 127/77/74 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 120/79/63 - 120/76/76 (sweat routine) 2 x 15 of each exercise - 6 mins
081020286/87
cycling machine 123/84/75 120/79/91 5 mins
before and after 117/71/76 - 112/69/78 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 126/87/77 - 132/87/79 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 137/84/74 - 111/69/78 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 117/78/72 - 110/69/79 (sweat routine) 2 x 15 of each exercise - 6 mins
0710202
before and after 127/82/66 - 121/75/77 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 124/79/67 - 117/71/75 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 119/79/73 - 118/72/75 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 132/79/69 - 111/73/80 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 116/75/71 - 119/75/69 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 117/81/60 - 123/83/68 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 117/79/82 - 122/77/86 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 129/83/73 - 111/71/81 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 119/83/70 - 115/76/84 (sweat routine) 2 x 15 of each exercise - 6 mins
0610202
before and after 129/85/81 - 122/87/91 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 112/75/77 - 122/81/81 (sweat routine) 2 x 15 of each exercise - 6 mins
05102021
before and after 122/83/74 - 123/82/93 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 132/78/92 - 130/79/95 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 132/80/71 - 112/75/102(sweat routine) 2 x 15 of each exercise - 6 mins
before and after 137/87/74 - 118/78/85 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 129/87/61 - 122/75/72 (sweat routine) 2 x 15 of each exercise - 6 mins
0410202
before and after 128/85/72 - 118/80/97 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 98/55/68 - 121/78/97 (sweat routine) 2 x 15 of each exercise - 6 mins
03102021
before and after 122/79/63 - 125/87/78 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 118/75/67 - 120/73/91 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 126/87/63 - 138/89/71 (sweat routine) 2 x 15 of each exercise - 6 mins
02102021
before and after 127/82/76 - 117/83/94 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 127/87/81 - 128/86/106 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 128/79/68 - 118/85/85 (sweat routine) 2 x 15 of each exercise - 6 mins
before and after 125/89/74 - 125/83/83 (sweat routine0 2 x 15 of each exercise - 6 mins
01102021
before and after 126/82/78 - 124/81/109 sweat routine 2 x 15 of each exercise - 6 mins
before and after 126/86/96 - 122/84/113 sweat routine 2 x 15 of each exercise - 6 mins
before and after 132/88/86 - 132/87/103 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 78/59/78 - 123/88/112 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 103/57/83 - 121/83/106 - sweat routine 2 x 15 of each exercise - 6 mins
30092021
before and after 101/43/72 - 120/82/93 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 94/59/68 - 120/82/93 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 94/50/72 - 130/85/104 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 88/45/57 - 113/74/78 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 94/47/67 - 110/72/84 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 103/51/58 - 112/75/83 - sweat routine 2 x 15 of each exercise - 6 mins
29092021
before and after 93/50/62 - 118/83/85 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 92/47/56 - 126/83/80 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 100/59/68 - 126/83/81 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 95/54/58 - 117/76/79 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 118/71/63 - 118/76/68 - sweat routine 2 x 15 of each exercise - 6 mins
28092021
before and after 89/51/56 - 107/69/73 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 89/49/59 - 119/79/73 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 89/51/65 - 117/78/79 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 95/55/63 - 122/74/77 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 93/54/64 - 126/85/75 - sweat routine 2 x 15 of each exercise - 6 mins
before and after 85/47/64 - 129/83/68 - sweat routine 2 x 15 of each exercise - 6 mins
27092021
before 90/52/66 - after 117/78/77 - sweat routine 2 x 15 of each exercise - 6 mins
before 81/49/63 - after 127/75/75 - sweat routine 2 x 15 of each exercise - 6 min
26092021
1km walk
25092021
before 105/59/60 - after 127/82/96 - sweat routine 2 x 12 of each exercise - 5 mins
before 84/45/64 - after 116/69/70 - sweat routine 2 x 12 of each exercise - 5 mins
before 84/45/64 - after 116/69/70 - sweat routine 2 x 12 of each exercise - 5 mins
1km walk
24092021
before 94/52/64 - after 122/83/84 - sweat routine 2 x 12 of each exercise - 5 mins
before 98/55/61 - after 123/79/92 - sweat routine 2 x 12 of each exercise - 5 mins
23092021
1km walk
22092021
before 84/42/62 - after 104/69/99 - seated cycling (heels down) 5 mins - sweat routine 2 x 12 of each exercise - 11 mins
before 85/50/58 - after 99/73/96 - seated cycling (heels down) 5 mins - sweat routine 2 x 12 of each exercise - 11 mins
2km walk
21092021
2km walk
19092021
2km walk
18092021
2km walk
14092021
seated cycling (heels down) 5 mins
sweat routine - 2 x 12 of each exercise 5 mins
13092021
seated cycling (heels down) 5 mins
sweat routine - 2 x 12 of each exercise 5 mins
12092021
seated cycling (heels down) 5 mins
sweat routine - 2 x 12 of each exercise 5 mins
10092021
seated cycling (heels down) 5 mins
sweat routine - 2 x 12 of each exercise 5 mins
09092021
seated cycling (heels down) 5 mins
sweat routine - 2 x 10 of each exercise 5 mins
08092021
sweat routine - 2 x 10 of each exercise 5 mins
06092021
seated cycling 5 mins
02092021
before 94/51/58 - sweat routine - 19 x 10 of each exercise 47 mins
aft 123/81/98
30082021
before 84/51/67 - sweat routine - 18 x 10 of each exercise 46 mins
aft 102/57/101
29082021
before 89/50/61 - sweat routine - 19 x 10 of each exercise 46 mins
aft 134/86/104
28082021
before 89/53/60 - sweat routine - 16 x 10 of each exercise 47 mins
aft 132/90/105
23082021
before 105/57/62 - leanimg forward seated cycling 20 mins - sweat routine - 12 x 10 of each exercise 26mins = 46 mins
aft 120/76/87
22082021
before 100/63/62 - leanimg forward seated cycling 20 mins - sweat routine - 13 x 10 of each exercise 26mins = 46 mins
aft 110/72/86
21082021
before 89/46/61 - leanimg forward seated cycling 20 mins - sweat routine - 12 x 10 of each exercise 26mins = 46 mins
aft 98/63/84
19082021
before 99/46/56 - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 26mins = 46 mins
aft 99/71/112
18082021
before 98/55/60 - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 26mins = 46 mins
aft 123/75/118
17082021
before 109/58/62 - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 24mins = 44 mins
aft 104/62/92
16082021
before 116/66/59/ - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 22mins = 39 mins
aft 123/79/82
15082021
before 111/67/64/ - leanimg forward seated cycling 20 mins - sweat routine - 10 x 10 of each exercise 22mins = 42 mins
aft 122/85/103
1482021
before 101/63/63 aft 110/71/86 - sweat routine - 10 x 10 of each exercise 22 mins
before 102/64/71 aft 118/78/84 1 x 30 mins leanimg forward seated cycling
13082021
before 102/68/61 aft 134/81/78 - sweat routine - 10 x 10 of each exercise 21 mins
12082021
before 97/53/69 aft 125/82/116 - sweat routine - 10 x 10 of each exercise 21 mins
11082021
before 100/59/65 aft 120/77/96 - sweat routine - 10 x 10 of each exercise 21 mins
10082021
before 111/71/66 aft 118/83/116 - sweat routine - 10 x 10 of each exercise 22 mins
09082021
before 112/69/59 aft 95/67/118 1 x 30 mins cycling machine incorporating seated, leanimg forward and standing cycling
still an unhealthy 48kg (7 stone 9lbs) - aiming for 67kg (10 stone 7lbs)
08082021
before 98/59/62 aft 127/88/106 - sweat routine - 10 x 10 of each exercise 24 mins
07082021
before 99/52/72 aft 96/66/86 1 x 30 mins leanimg forward seated cycling
05082021
before 117/81/66 aft 118/81/110 - 24 mins - sweat routine - 10 x 10 of each exercise - easiest so far
03082021
before 118/75/68 aft 117/72/87 1 x 30 mins leanimg forward seated cycling
01082021
before 121/78/59 aft 112/75/94 1 x 30 mins seated cycling incorporating standing
before 000/00/00 aft 117/79/69 1 x 30 mins - seated cycling
31072021 - sweat routine - 10 x 10 of each exercise - before 109/75/61 after 109/69/93 - 26 mins
standing cycling seems to be highlighting every single part of me that needs "fixing", amazing
30072021 cycling machine 1 x 30 mins seated cycling incorporating standing cycling
before 106/67/70 aft 89/62/109
29072021 cycling machine 3 x 5 mins standing cycling
before 104/65/66 aft 104/68/81
before 110/69/73 aft 104/63/89
before 108/72/69 aft 104/63/100
28072021 cycling machine 2 x 5 mins standing cycling
before 109/72/67 aft 107/68/84
before 111/67/70 aft 122/79/97
27072021 cycling machine 8 x 5 mins standing cycling
before 112/71/63 aft 112/73/87
before 112/68/70 aft 102/66/92
before 120/85/68 aft 101/69/98
before 132/81/67 aft 122/78/94
before 103/69/63 aft 92/62/89
before 122/81/69 aft 104/67/100
before 118/76/69 aft 114/74/94
before 110/78/70 aft 111/71/87
26072021 cycling machine 4 x 5 mins standing cycling
before 000/00/00 aft 106/67/72
before 112/80/74 aft 110/74/99
before 111/70/73 aft 97/57/98
before 114/77/73 aft 107/78/107
25072021 cycling machine - 4 x 5 mins standing cycling
24072021 cycling machine - 4 x 15 mins - 1 x 12 mins seated cycling + 3 mins standing cycling (up until this point all exercises using the bike, except arm peddling, were done seated or lying down)
23072021 cycling machine - 4 x 15 mins - sweat routine - 10 x 10 of each exercise - before *128/83/67 after 125/83/95 - 26 mins 1o97561
*see 22012018
22072021 cycling machine - 4 x 15 mins
21072021 cycling machine - 1 x 30 mins 1 x 20 mins - sweat routine - 10 x 10 of each exercise - before 101/61/67 after 113/78/105 - 28 mins - 1 x10 of each exercise - before 102/70/72 after 128/80/95 26 mins
20072021 cycling machine - 30 mins - sweat routine - 10 x 10 of each exercise - before 110/68/67 after 107/71/113 - 28 mins
19072021 lying-down cycling - 30 mins - sweat routine - 10 x 10 of each exercise - before 119/81/77 after 116/83/111
18072021 lying-down cycling 100 mins - (lying-down cycling has been reinstated - today's walk highlighted the weakest leg is easier to move and has a greater range of mvement than the strongest leg - yet again, the writer is still making the mistake of putting strength before range of movement - lesson learnt)
17072021 one kilometre walk - sweat routine - 10 x 10 of each exercise - before 106/77/80 after 135/88/112 - 32 mins
16072021 cycling machine - 30 mins - before 110/68/67 after 107/71/113
15072021 sweat routine - 10 x 10 of each exercise - before 119/79/72 after 122/82/119 - 30 mins
14072021 seated cycling - 30 mins - after 120/79/88 - lying-down cycling 60 mins - after 122/76/89
13072021 sweat routine - 10 x 10 of each exercise - before 000/00/00 after 114/77/121 - 26 mins
12072021 lying-down cycling 100 mins 114/75/87 https://endic.at/exercise.-.lying.cycling.mp4
11072021 sweat routine - 5 of each exercise - after 126/85/110 - 16 mins
10072021 20 mins arm-peddling - cycling machine 30 mins before 120/79/78 - after 114/78/113
09072021 sweat routine - 1 of each exercise - before 119/84/77 - after 132/86/83
08072021 20 mins arm-peddling - cycling machine 30 mins before 121/73/65 - after 112/71/112
07072021 20 mins arm-peddling - cycling machine 30 mins before 107/58/72 - after 111/75/93
06072021 20 mins arm-peddling - cycling machine 30 mins before 109/70/89 - after 98/63/111
05072021 20 mins arm-peddling - cycling machine 30 mins 121/81/97
04072021 20 mins arm-peddling - cycling machine 30 mins 112/76/81
03072021 20 mins arm-peddling - cycling machine 30 mins 110/78/98
02072021 20 mins arm-peddling - cycling machine 30 mins 111/71/82
01072021 20 mins arm-peddling - cycling machine 30 mins 136/88/75
30062021 20 mins arm-peddling - cycling machine 20 mins 111/71/79
29062021 20 mins arm-peddling - cycling machine 20 mins 110/73/99
28062021 20 mins arm-peddling - cycling machine 20 mins 111/74/86
27062021 20 mins arm-peddling - cycling machine 20 mins 109/74/76
26062021 20 mins arm-peddling - cycling machine 20 mins 113/72/82
25062021 20 mins arm-peddling - cycling machine 20 mins 128/83/77
24062021 20 mins arm-peddling - cycling machine 20 mins 105/67/92
23062021 20 mins arm-peddling - cycling machine 20 mins 112/64/81
22062021 20 mins arm-peddling - cycling machine 20 mins 108/71/92
21062021 20 mins arm-peddling - cycling machine 20 mins 96/63/80
20062021 20 mins arm-peddling - cycling machine 20 mins 85/59/111
19062021 2 x 20 mins arm-peddling - cycling machine 20 mins 112/71/89
18062021 2 x 20 mins arm-peddling - cycling machine 2 x 20 mins 111/64/92 - 111/70/93
17062021 20 mins arm-peddling - cycling machine 20 mins 95/59/81
16062021 20 mins arm-peddling - cycling machine 20 mins 107/68/108
15062021 cycling machine 20 mins 107/65/92
14062021 20 mins arm-peddling - cycling machine 20 mins 101/60/98
13062021 cycling machine 20 mins 95/60/95
11062021 cycling machine 20 mins 103/66/85
10062021 20 mins arm-peddling
09062021 cycling machine 20 mins 124/80/104
07062021 cycling machine 20 mins 120/73/88
06062021 20 mins arm-peddling
05062021 cycling machine 20 mins 111/73/88
03062021 cycling machine 1 x 10 mins 111/71/83 - 1 x 5 mins arm-peddling
02062021 cycling machine 1 x 10 mins 114/79/104 - 1 x 5 mins arm-peddling
01062021 cycling machine 1 x 10 mins 106/68/85 - 117/71/113 - / + 1 x 5 mins arm-peddling
27052021 cycling machine 3 x 10 mins 112/75/115 - 117/71/113 - 123/79/89 + 3 x 5 mins arm-peddling
26052021 cycling machine 3 x 10 mins 123//79/89 - 117/71/83 - 104/68/101 + 3 x 5 mins arm-peddling
25052021 cycling machine 3 x 10 mins 111/71/106 - 133/83/84 - 104/68/101 + 3 x 5 mins arm-peddling
24052021 cycling machine 3 x 10 mins 114/77/115 - + 3 x 5 mins arm-peddling
22052021 cycling machine 3 x 10 mins 112/74/103 - 110/67/108 - 108/72/109 + 3 x 5 mins arm-peddling
18052021 cycling machine 3 x 10 mins 108/68/97 - 104/63/99 - 110/66/96 + 3 x 5 mins arm-peddling
17052021 cycling machine 3 x 10 mins 117/75/97 - 106/69/92 - 100/69/97
16052021 cycling machine 2 x 10 mins 98/62/87 - 126/80/107
13052021 cycling machine 3 x 5 mins 116/67/92 - 120/70/95 114/66/107 and stretching exercises
12052021 cycling machine 2 x 5 mins 100/67/110 - 115/67/119 - 12070/95 and stretching exercises
11052021 cycling machine 3 x 5 mins 138/83/100 - 114/73/117 - 105/67/112 and stretching exercises
10052021 cycling machine 2 x 5 mins 117/71/116 - 114/71/114 and stretching exercises
09052021 cycling machine 1 x 5 mins 114/68/102 and stretching exercises
08052021 cycling machine 15 mins 115/71/93 and 104/63/113 and stretching exercises
07052021 cycling machine 2 x 15 mins 116/74/87 and 97/64/117 and stretching exercises
06052021 stretching exercises
05052021 cycling machine 2 x 15 mins 139/83/73 - 122/73/91
04052021 cycling machine 2 x 15 mins - 137/81/86 and 182??/113/84
30042021 cycling machine 15 mins -/-/-/ and 1 x 40 mins 139/87/83
28042021 cycling machine 3 x 5 mins - arm peddling 4 x 5 mins
27042021 cycling machine 2 x 5 mins - arm peddling 2 x 5 mins
27042021 cycling machine 30 mins - arm peddling 1 x 15 mins
26042021 cycling machine 2 x 10 mins - arm peddling 2 x 5 mins
25042021 cycling machine 2 x 10 mins
24042021 cycling machine 2 x 10 mins - 127/76/76
23042021 cycling machine 3 x 10 mins - 120/79/67 and 127/70/81 and 121/75/76
22042021 cycling machine 2 x 10 mins - 108/63/78 and 123/71/87
21042021 cycling machine 2 x 15 mins - 132/76/72 and 116/67/81
19042021 cycling machine 2 x 15 mins - 133/78/84 117/73/99 and 2 x 10 mins 122/77/83 and 141/77/85
18042021 cycling machine 2 x 10 mins - 117/80/85 and 116/79/80 - 1 x 20 mins 113/69/89 - 1 x 15 mins 156/76/86
17042021 cycling machine 3 x 10 mins - 132/82/104 and 126/73/91 and 109/66/84
16042021
cycling machine 2 x 10 mins - 108/72/105 and 144/79/110
14042021
cycling machine 30 minutes - 132/73/130
2 x 10 mins walking + 2 mins running on the spot - 128/82/95
13042021
30 mins walking
12042021
2 x 15 mins walking + 1 min running on the spot - 124/78/106
11042021
15 mins walking + 1 min running on the spot - 135/76/103
10042021
45 mins walking + 1 min running on the spot
09042021
60 mins walking (improvement in running)
08042021
forty-five mins walking
07042021
thirty mins walking
06042021
15 mins walking
05042021
45 mins walking
04042021
60 mins walking
03042021
30 mins walking
02042021
105 mins walking
01042021
45 mins walking
29032021
60 mins walking
28032021
90 mins walking
27032021
30 mins walking (able to run, although it's slower than a slow walk)
12032021
30 mins walking
09022021
30 mins walking
08022021
30 mins walking
07022021
40 mins walking
05022021
30 mins walking
01022021
30 mins walking
31012021
40 mins walking
30012021
30 mins walking
28012021
30 mins walking
27012021
30 mins walking
22012021
45 mins walking
21012021
1 x 10 mins walking
20012021
2 x 15 mins walking
19012021
one kilometer walk
1 x 10 mins walking
18012021
one kilometer walk
1 x 10 mins walking, 1 x 1 minute running on the spot
17012021
3 x 10 mins walking, 3 x 1 minute running on the spot
16012021
2 x 10 mins walking, 2 x 1 minute running on the spot
15012021
10 mins walking
14012021
30 mins walking
05122020
two-stick walking
02122020
two-stick walking
01122020
two-stick walking
29112020
two-stick walking
28112020
two-stick walking
26112020
two-stick walking
23112020
two-stick walking
https://www.smai.com.au/blogs/news/6-power-lifting-movements (SQUAT SNATCH)
16112020
two-stick walking (incorporating supported stoops) 1 x 10 mins 1 x 29 mins 1 x 30 mins
15112020
stretching exercises 1 x 5 mins
09112020
stretching exercises 1 x 11 mins, 2 x 12 mins, 2 x 13 mins
08112020
stretching exercises 2 x 12 mins,
07112020
stretching exercises 1 x 10 mins, 1 x 12 mins
06112020
stretching exercises 2 x 9 mins
05112020
stretching exercises 1 x 8 mins, 1 x 10 mins
29102020
stretching exercises 2 x 11 mins 1 x 14 mins
28102020
stretching exercises 2 x 12 mins, 1 x 17 mins, 1 x 13 mins, 1 x 15 mins
27102020
stretching exercises 2 x 12 mins, 1 x 16 mins
26102020
stretching exercises 1 x 9 mins 1 x 12 mins
25102020
stretching exercises 2 x 9 mins
24102020
stretching exercises 1 x 5 mins, 1 x 7 1 x 10 mins mins
23102020
stretching exercises 5 x 5 mins
22102020
stretching exercises 3 x 5 mins
21102020
stretching exercises 4 x 5 mins
20102020
stretching exercises 4 x 5 mins
19102020
stretching exercises 5 x 5 mins
18102020
stretching exercises 6 x 5 mins
17102020
stretching exercises 6 x 5 mins
16102020
deadlifts
http://endic.at/exercise.deadlift.mp4
15102020
alternate dumbbell curls
http://endic.at/exercises.alternate.dumbbell.curls.mp4
14102020
touch-floor squats
http://endic.at/exercise.touch.floor.squat.mp4
11102020
alternate dumbbell curls
http://endic.at/exercises.alternate.dumbbell.curls.mp4
touch-floor squats
dumbbell bent-over raises 6 x 20 (4kg)
https://endic.at/exercise.dumbell.bent-over.raise.mp4
deadlifts, (20kgs)
10102020
overhead standing alternate dumbbell press, 6 x 20 (3kg)
https://endic.at/exercise.overhead.standing.alternate.dumbbell.press.mp4
alternate dumbbell curls 6 x 20 (4kgs)
http://endic.at/exercises.alternate.dumbbell.curls.mp4
dumbbell bent-over raises 6 x 20 (4kg)
https://endic.at/exercise.dumbell.bent-over.raise.mp4
09102020
deadlifts, 5 x 10 (25kgs)
alternate dumbbell curls 5 x 20 (4kgs)
08102020
dumbbell bent-over raises 4 x 25 (4kg)
deadlifts, 6 x 25 (20kgs)
07102020
deadlifts, 7 x 25 (20kgs)
06102020
overhead standing alternate dumbbell press, 5 x 25 (4kg)
05102020
touch floor squat 6 x 25
04102020
alternate dumbbell curls 5 x 2o (4kgs)
00000000
dumbbell bent-over raises 1 (4kg)
03102020
deadlifts, 1 x 70, 1 x 76 (20kgs)
http://endic.at/exercise.deadlift.mp4
02102020
overhead standing alternate dumbbell press, 2 x 11, 4 x 20 (4kg)
01102020
touch floor squat 3 x 25
30092020
dumbbell bent-over raises 5 x 25 2 x 30 (4kg)
https://endic.at/exercise.dumbell.bent-over.raise.mp4
29092020
touch floor squat 3 x 25
28092020
alternate dumbbell curls 10 x 10 (4kgs)
27092020
alternate dumbbell curls 1 x 25, 2 x 30 2 x 50 (4kgs)
26092020
dumbbell squat 7 x 10 (4kg)
https://www.youtube.com/watch?v=v_c67Omje48
25092020
dunmbbell bent-over raises 6 x 25 (4kg)
24092020
6 x 10kg deadlifts (20kgs)
23092020
fifty standing alternate arm dumbell curls (3kgs)
17092020
front dumbbell raise (3kgs)
dumbell bent-over raises (3kgs
standing tricep dumbell extensions (3kgs)
standing alternate arm dumbell curls (3kgs)
upright rows (7kgs)
barbell press behind head (standing) (7kgs)
(partial movement only on all exercises) - 15 mins
16092020
1 x 100 raised heels, vertical-back knee bends (1.5kg) - 10 mins - weak point... calves
16092020
front dumbbell raise (3kgs)
rear lateral dumbell raises (3kgs)
standing tricep dumbell extensions (3kgs)
standing alternate arm dumbell curls (3kgs)
upright rows (7kgs)
barbell press behind head (standing) (7kgs)
(partial movement only on all exercises) - 14 mins
15092020
120 x 12kg deadlifts (7kgs) - 11 mins
http://endic.at/exercise.deadlift.mp4
14092020
front dumbbell raise (3kgs)
rear lateral dumbell raises (3kgs)
standing tricep dumbell extensions (3kgs)
standing alternate arm dumbell curls (3kgs)
upright rows (7kgs)
barbell press behind head (standing) (7kgs)
(partial movement only on all exercises) - 14 mins
13092020
1 x 100 raised heels, vertical-back partial squat (1.5kg) - 9 mins - weak point, outer, upper, left shin
12092020
front dumbbell raise (3kgs)
rear lateral dumbell raises (3kgs)
standing tricep dumbell extensions (3kgs)
standing alternate arm dumbell curls (3kgs)
upright rows (7kgs)
barbell press behind head (standing) (7kgs) - 17 mins
11092020
120 x 12kg deadlifts (7kgs) - 10 mins
09092020
barbell press behind head (standing) (7kgs)
upright rows (7kgs)
front dumbbell raise (3kgs)
rear lateral dumbell raises (3kgs)
standing tricep dumbell extensions (3kgs)
standing alternate arm dumbell curls (3kgs)
(only partial movement on all exercises) - 19 mins
08092020
1 x 100 heels raised vertical-back partial squat (1.5kg) - 14mins
07092020
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)
(only partial movement on all exercises) - 18 mins
06092020
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)
(only partial movement on all exercises) - 20 mins
05092020
1 x 60 12kg deadlifts
http://endic.at/exercise.deadlift.mp4
2608200
half-an-hour standing movements to music
2508200
one-hour standing movements to music
10072020
rotating shoulder shrug: 3 x 50 5kg
http://endic.at/exercise%2Crotating%20shoulder%20shrugs.mp4
lateral dumbell raises 1 x 50 1.4 kgs
09072020
1 x 75 12kg deadlifts
lateral dumbell raises 3 x 50 1.4 kgs
tricep overhead extensions: 3 x 50 1.4kg both arms
http://endic.at/exercise.single.arm.dumbbell.overhead.extension.mp4
standing barbell press behind head 3 x 30 7kgs
http://endic.at/behind%20neck%20press.mp4
upright rows 2 x 25 7kgs
http://endic.at/upright%20rowing.mp4
bent-over isolation curls: 2 x 50 1.4kg
http://endic.at/exercise.bent%20over%20isolation%20curls.mp4
rotating shoulder shrug: 3 x 50 5kg
elevated single-leg standing calf raises: 1 x 35 each leg
http://endic.at/exercises.single-leg%20calf%20raises.mp4
08072020
deep knee bends (assisted) 1 x 10
http://endic.at/deep%20knee%20bends.mp4
25 touch-floor-stoops
bent-over isolation curls: 1 x 50 1.4kg
3 x 75 12kg deadlifts
lateral dumbell raises 1 x 50 1.4 kgs
rotating shoulder shrug: 1 x 50 5kg
tricep overhead extensions: 3 x 50 1.4kg both arms
upright rows 1 x 20 7kgs
elevated single-leg standing calf raises: 1 x 35 each leg
standing barbell press behind head 2 x 30 7kgs
07072020
25 touch-floor-stoops
lateral dumbell raises 1 x 50 1.4 kgs
bent-over isolation curls: 1 x 50 1.4kg
2 x 75 12kg deadlifts
rotating shoulder shrug: 1 x 50 5kg
06072020
25 touch-floor-stoops
lateral dumbell raises 1 x 50 1.4 kgs
bent-over isolation curls: 1 x 50 1.4kg
tricep overhead extensions: 1 x 50 1.4kg both arms
rotating shoulder shrug: 3 x 50 5kg
05072020
25 touch-floor-stoops
2 x 75 12kg deadlifts
bent-over isolation curls: 1 x 50 1.4kg
tricep overhead extensions: 1 x 50 1.4kg both arms
rotating shoulder shrug: 1 x 50 5kg
04072020
tricep overhead extensions: 1 x 50 1.4kg both arms
bent over isolation curls: 1 x 30 1.4kg
rotating shoulder shrug: 1 x 50 5kg
standing barbell press behind head 1 x 30 7kgs
1 x 75 12kg deadlifts
deep knee bends 2 x 20
upright rows 1 x 20 7kgs
elevated single-leg standing calf raises: 5 x 35 each leg
03072020
bent over isolation curls: 1 x 30 1.4kg
tricep overhead extensions: 1 x 50 1.4kg both arms
1 x 70 12kg deadlifts
upright rows 1 x 20 7kgs
02072020
upright rows 1 x 20 7kgs
20 touch-floor-stoops
bent over isolation curls: 1 x 30 1.4kg
upright rows 1 x 10 12kgs
45 x 2 12kg deadlifts
01072020
rotating shoulder shrug: 1 x 50 5kg
40 x 12 kg deadlifts
tricep overhead extensions: 1 x 50 1.4kg left arm 1 x 50 1.7kg right arm
26062020
rested through to 30062017
25062020
tricep overhead extensions: 2 x 50 1.4kg left arm 2 x 50 1.7kg right arm
2 x 20 x 20 kg deadlifts
standing barbell press behind head 1 x 20 7kgs
rotating shoulder shrug: 3 x 50 5kg
deep knee bends 1 x 20
bent over isolation curls: 2 x 50 (1.4kg) left arm 2 x 50 (1.8kg) right arm
24062020
rest day
23062020
tricep overhead extensions: 1 x 40 1.4kg left arm 1 x 50 1.7kg right arm
22062020
assorted styles of knee bends
57 x 20 kg deadlifts
standing barbell press behind head 1 x 25 7kgs
21062020
deep knee bends 2 x 20
tricep overhead extensions: 1 x 50 1.4kg left arm 1 x 50 1.7kg right arm
rotating shoulder shrug: 2 x 50 5kg
upright rows 1 x 25 7kgs
standing barbell press behind head 1 x 25 7kgs
2062020
rotating shoulder shrug: 4 x 50 (5kg)
tricep overhead extensions: 4 x 50 1.4kg left arm 4 x 50 1.7kg right arm
bent over isolation curls: 2 x 50 (1.4kg) left arm 2 x 50 (1.8kg) right arm
19062020
rotating shoulder shrug: 3 x 50 (5kg)
tricep overhead extensions: 4 x 50 1.4kg left arm 4 x 50 1.7kg right arm
18062020
downward dog 5 x 25
https://www.youtube.com/watch?v=96OxWp1CYzk
elevated single-leg standing calf raises: 5 x 35 each leg
17062020
tricep overhead extensions: 4 x 50 1.4kg left arm 4 x 50 1.7kg right arm
4x 30 touch-floor stoops
16062020 4 x 60 12kg deadlifts
15062020
rotating shoulder shrug: 4 x 50 (5kg)
bent over isolation curls: 4 x 50 (1.4kg) left arm 4 x 50 (1.8kg) right arm
14062020
downward dog 4 x 15
elevated single-leg standing calf raises: 4 x 30 each leg
13062020
tricep overhead extensions: 5 x 50 1.4kg left arm 5 x 50 1.7kg right arm
12062020 4 x 20 20kg deadlifts
11062020
rotating shoulder shrug: 4 x 50 (5kg)
bent over isolation curls: 4 x 50 (1.4kg) left arm 4 x 50 (1.8kg) right arm
10062020
downward dog 4 x 15
elevated single-leg standing calf raises: 4 x 25 each leg
09062020
tricep overhead extensions: 5 x 50 1.4kg left arm 5 x 50 1.7kg right arm
08062020 4 x 20 20kg deadlifts
07062020
rotating shoulder shrug: 2 x 50 (5kg)
bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm
06062020
downward dog 4 x 15
elevated single-leg standing calf raises: 4 x 25 each leg
05062020
tricep overhead extensions: 5 x 50 1.4kg left arm 5 x 50 1.7kg right arm
04062020 4 x 20 20kg deadlifts
03062020
rest day
02062020
rotating shoulder shrug: 2 x 50 (5kg)
bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm
01062020
downward dog 6 x 15
elevated single-leg standing calf raises: 6 x 25 each leg
31052020
tricep overhead extensions: 6 x 50 1.4kg left arm 6 x 50 1.7kg right arm
30052020 5 x 20 20kg deadlifts
29052020
rotating shoulder shrug: 2 x 50 (5kg)
bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm
28052020
downward dog 6 x 15
elevated single-leg standing calf raises: 6 x 25 each leg
27052020
tricep overhead extensions: 5 x 25 1.4kg left arm 5 x 25 1.7kg right arm
26052020 6 x 20 20kg deadlifts
25052020
rotating shoulder shrug: 2 x 50 (5kg)
bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm
24052020
downward dog 1 x 15
elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg
23052020
tricep overhead extensions: 5 x 25 1.4kg left arm 5 x 25 1.7kg right arm
22052020 5 x 20 20kg deadlifts
21052020
rotating shoulder shrug: 5 x 50 (5kg)
bent over isolation curls: 5 x 50 (1.4kg) left arm 5 x 50 (1.8kg) right arm
20052020 missed
19052020
downward dog 1 x 15
elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg
18052020
tricep overhead extensions: 6 x 25 1.4kg left arm 6 x 25 1.7kg right arm
17052020 5 x 20 20kg deadlifts
16052020
rotating shoulder shrug: 2 x 50 (5kg)
bent over isolation curls: 2 x 50 (1.4kg) left arm 3 x 50 (1.8kg) right arm
15052020
downward dog 3 x 15
elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg
14052020
tricep overhead extensions: 3 x 25 1.4kg left arm 3 x 25 1.7kg right arm
13052020
60 x 20kg deadlifts: - 140/77/72 - 141/79/99 - 6 mins
12052020
rotating shoulder shrug: 4 x 25 (5kg)
bent over isolation curls: 4 x 25 (1.4kg) left arm 3 x 50 (1.8kg) right arm
11052020
downward dog 1 x 50
elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg
10052020
tricep extensions: 3 x 25 right arm + 3 x 25 left arm
09052020
50 x 20kg deadlifts: - 121/71/85 - 155/90/120 - 6 mins
08052020
rotating shoulder shrug: 4 x 25 (5kg)
bent over isolation curls: 4 x (1.4kg) left arm 3 x 50 (1.8kg) right arm
07052020
downward dog 1 x 50
elevated single-leg standing calf raises: 3 x 25 left leg 3 x 25 right leg
06052020
tricep extensions: 3 x 25 right arm + 3 x 25 left arm
05052020
deadlifts: 40 x 20kg - 128/73/88 - 147/76/105 - 6 mins
18032020
one-hundred dumbbell curls (right arm only)
16032020
one-hundred dumbbell curls (right arm only)
14032020
one-hundred dumbbell curls (right arm only)
10032020
one-hundred dumbbell curls (right arm only)
08032020
one-hundred dumbbell curls (right arm only)
06032020
one-hundred dumbbell curls (right arm only)
04032020
one-hundred dumbbell curls (right arm only)
02032020
fifty dumbbell curls (right arm only)
29022020
fifty dumbbell curls (right arm only)
27022020
fifty dumbbell curls (right arm only)
25022020
fifty dumbbell curls (right arm only)
23022020
fifty dumbbell curls (right arm only)
21022020
fifty dumbbell curls (right arm only)
19022020
fifty dumbbell curls (right arm only)
17022020
fifty dumbbell curls (right arm only)
17012020
12 minutes stretching
16012020
12 minutes stretching
14012020
7 minutes stretching
13012020
10 minutes stretching
12012020
10 minutes stretching
11012020
9 minutes stretching
10012020
12 minutes stretching
09012020
12 minutes stretching
08012020
12 minutes stretching
01122019
7 minutes stretching
07122019
7 minutes stretching
04122019
5 minutes stretching
03122019
7 minutes stretching
02122019
8 minutes stretching
01122019
10 minutes stretching
30112019
10 minutes stretching
29112019
7 minutes stretching
28112019
5 minutes stretching
25112019
8 minutes stretching
25112019
5 minutes stretching
24112019
4 minutes stretching
20112019
12 minutes stretching
19112019
8 minutes stretching
18112019
7 minutes stretching
17112019
8 minutes stretching
16112019
12 minutes stretching
15112019
7 minutes stretching
14112019
10 minutes stretching
13112019
10 minutes stretching
12112019
5 minutes stretching
04112019
8 minutes
04112019
8 minutes
03112019
8 minutes
03112019
5 minutes stretching
02112019
5 minutes stretching
01112019
5 minutes stretching
10082019
1 x 5 mins wall-walking
1 x 5 minutes sit-down, stand-up's
05082019
3 x 5 minutes sit-down, stand-up's
01082019
3 x 5 minutes sit-down, stand-up's
27072019
4 x 5 minutes sit-down, stand-up's
23072019
1 x 5 minutes sit-down, stand-up's
15072019
3 x 5 minutes sit-down, stand-up's
13072019
3 x 5 minutes sit-down, stand-up's
11072019
1 x 5 minutes sit-down, stand-up's
11072019
7 x 5 minutes sit-down, stand-up's
10072019
5 x 5 minutes sit-down, stand-up's
09072019
3 x 5 minutes sit-down, stand-up's
08072019
1 x 5 minutes sit-down, stand-up's
3 x 5 minutes heel stoops
06072019
3 x 5 minutes heel stoops
05072019
5 x 5 minutes sit-down, stand-up's
04072019
7 x 5 minutes sit-down, stand-up's
04072019
4 x 5 minutes sit-down, stand-up's
03072019
7 x 5 minutes sit-down, stand-up's
02072019
2 x 5 minutes sit-down, stand-up's
01072019
3 x 5 minutes sit-down, stand-up's
30062019
june
4 x 5 minutes sit-down, stand-up's
29062019
5 x 5 minutes sit-down, stand-up's
28062019
5 x 5 minutes sit-down, stand-up's
27062019
4 x 5 minutes sit-down, stand-up's
26062019
3 x 5 minutes sit-down, stand-up's
25062019
4 x 5 minutes sit-down, stand-up's
24062019
2 x 5 minutes sit-down, stand-up's
20062019
5 minutes sit-down, stand-up's
25 minutes flexing arm tendons
11062019
5 minutes sit-down, stand-up's
10062019
25 minutes flexing arm tendons
08062019
25 minutes flexing arm tendons
06062019
25 minutes flexing arm tendons
02062019
25 minutes flexing arm tendons
MAY
31052019
25 minutes flexing arm tendons
5 minutes of sit down-stand-up's
29052019
25 minutes flexing arm tendons
5 minutes of sit down-stand-up's
28052019
25 minutes flexing arm tendons
27052019
5 minutes of sit down-stand-up's
25 minutes flexing arm tendons
24052019
25 minutes stretching arm tendons
5 minutes of sit down-stand-up's
22052019
15 minutes stretching arm tendons
5 minutes of sit down-stand-up's
20052019
15 minutes stretching arm tendons
5 minutes of sit down-stand-up's
19052019
15 minutes stretching arm tendons
18052019
15 minutes stretching arm tendons
5 minutes of sit down-stand-up's
17052019
15 minutes stretching arm tendons
16052019
5 minutes stretching tendons (legs and arms)
15052019
5 minutes stretching (torso) x 2
14052019
5 minutes stretching (torso)
13052019
5 minutes stretching (torso)
12052019
5 minutes stretching (torso) x 2
11052019
5 minutes stretching (torso)
10052019
5 minutes stretching (torso)
10052019
5 minutes stretching (torso)
03052019
5 minutes stretching (torso) x 3
02052019
5 minutes stooping (legs) 113-77-65/118-72-82
5 minutes stretching (torso)
01052019
5 minutes stretching (torso) x 4
APRIL
30042019
5 minutes stretching (torso) x 2
30042019
5 minutes stretching (torso) x 3
29042019
5 minutes stooping: another easy peasy session - for the second time in the last year or two i've noticed that once the initial effort of a new exercise has been overcome, usually within three or four times after the first time, the effort reduces to next to nothing and it becomes almost too easy. the method then is to let the blood pressure dictate how much effort to exert
5 minutes stretching (torso
27042019
5 minutes stooping (legs)
5 minutes stretching (torso)
26042019
5 minutes stooping (legs)
5 minutes stretching (torso)
25042019
5 minutes stretching (torso) x 2
24042019
5 minutes stooping (legs)
5 minutes stretching (torso) x 2
23042019
5 minutes stretching (torso)
22042019
5 minutes stooping (legs)
5 minutes stretching (torso)
20042019
5 minutes stretching
19042019
10 minutes stretching
1704201
5 minutes stretching
15042019
5 minutes stretching
12042019
5 minutes stretching
10042019
5 minutes stretching
08042019
5 minutes stretching
JANUARY
06012019
1 x 11 mins stretching
06012019
3 x 11 mins stretching
05012019
2 x 11 mins stretching
04012019
3 x 10 mins stretching
03012019
3 x 10 mins stretching
02012019
2 x 10 mins stretching
01012019
2 x 10 mins stretching
exercises diary for 2018
NOVEMBER
stretching while standing 5 minutes
NOVEMBER
11122018
21112018
20 mins stretching
20112018
40 mins stretching
19112018
40 mins stretching
18112018
40 mins stretching
17112018
30 mins stretching
16112018
30 mins stretching
15112018
40 mins stretching
14112018
30 mins stretching
12112018
12 mins stretching
11112018
12 mins stretching
10112018
10 mins stretching
09112018
10 mins stretching
08112018
10 mins stretching
06112018
5 mins stretching
05112018
5 mins stretching
JULY
17072018
3 x 8 of 20 kg 3 x 8 of 25 kg 3 x 8 of 25 kg deadlifts
03072018
it is thought a loss of appetite is due to putting all my energy into weight training
will go back to "range of movement" as the principle for regaining mobility and re-incorporate weight training as mobility improves
02072018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 106/70/63 - 95/73/122
01072018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 80/68/74 - 135/79/109
JUNE
30062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 000/00/00 - 127/76/113
29062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 104/74/64 - 152/83/113
28062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 107/69/75 - 131/82/103
27062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 99/66/60 - 121/74/99
26062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 99/67/71 - 127/89/110
the exercises are becoming a joy to do - no effort to speak of, yet bringing about improvement - the trick is to stay within your comfort zone, fruit and veg, adequate sleep, rest and regularity
24062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 99/67/71 - 129/76/111
23062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 115/81/69 - 125/80/98
22062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 120/79/63 - 140/84/108
21062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 118/73/61 - 113/84/114
20062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 110/77/61 - 121/77/108
19062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 107/75/66 - 132/79/82/12419062018
18062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 105/79/63 - 124/79/117
17062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 108/79/75 - 116/82/121
16062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 106/77/62 - 116/63/105
15062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 106/77/74 - 116/83/109
12062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 102/69/69 - 116/76/110
10062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 104/73/72 - 107/77/113
08062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 100/69/73 - 106/77/110
06062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 96/73/66- 111/80/108
04062018
4 minutes of 20kg squats and 4 minutes of 20kg deadlifts bp and pulse - 109/75/71- 104/74/119
another contradictory blood pressure
the pressure before exercising should always be lower before exercising
there is more than one possible explanation
will have to to test it
it will take a week or two
02062018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 100/68/72- 102/71/101
01062018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 114/74/64- 141/79/104
MAY
31052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 101/69/68- 113/79/101
30052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 111/73/65- 148/83/108
29052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 105/73/66- 131/75/95
27052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse -
122/80/64 - 126/76/92
as of a few weeks ago the long-term outlook for looking after the heart is not to "work" it but to "massage" it
"24052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse -
108/73/63 - 125/74/87
23052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 110/79/65 - 120/75/99
22052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 106/79/59 - 121/77/93
21052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 115/73/70-122/81/103
20052018
4 minutes of 20kg squats squats and 4 minutes of 20kg deadlifts bp and pulse - 107/76/66- 127/76/97
19052018
4 minutes of squats with broom stick and 4 minutes of 20kg deadlifts bp and pulse - 118/81/87 - 128/81/104
5 minutes of 20kg squats squats and 5 minutes of 20kg deadlifts bp and pulse - 123/77/66
18052018
5 minutes of 20kg squats squats and 5 minutes of 20kg deadlifts bp and pulse -
123/77/66 - 133/83/106
10052018
75 x 20kg partial heel squats - bp and pulse - 110/73/61-112/74/95 6 mins
07052018
120 x 20kg deadlifts - bp and pulse - 99/61/65-145/78/110 - 10 min
04052018
70 x 20kg partial heel squats - bp and pulse - 111/75/57-115/75/75 - 6 mins
01052018
120 x 20kg deadlifts - bp and pulse - 125/77/63-136/76/109 - 10 min
APRIL
28042018
70 x 20kg partial heel squats - bp and pulse - 110/75/62-111/65/93 6 mins
25042018
120 x 20kg deadlifts - bp and pulse - 107/77/63/127-75-107 - 10 min
22042018
70 x 20kg partial heel squats - bp and pulse - 116/66/61-128/73/85 6 mins
19042018
120 x 20kg deadlifts - bp and pulse - 114-75-71/130-80-129 - 9 min
i can't believe how quickly this exercise has become so easy
when this exercise was first started two months ago to the day i didn't expect it would ever become this easy
it was thought there would always be a strenuous feel to it
not so
it is very nearly at the point of effortless
the bpm is going up but the effort factor has all but gone
a higher bpm without strain does seem to fit in with working up a sweat
a five-day rest between each exercise was the main contributing factor in making this exercise easy
16042018
60 x 20kg partial heel squats
13042018
120 x 20kg deadlifts - bp and pulse - 122-81-67/142-83-120 - 9 min
10042018
3 x 5 squats with a broom handle and 3 x 5 deep squats 2 x 2 minutes 20kg heel squats
07042018
120 x 20kg deadlifts - bp and pulse - 123-76-58/141-81-108 - 10 min
following the last set of deadlifts have decided to go for faster reps
04042018
3 x 5 squats with a broom handle and 3 x 5 deep squats 20 x 20kg heel squats
01042018
120 x 20kg deadlifts - bp and pulse - 130-77-70/138-85-121* - 10 min
happy to report that having five days of rest between exercises for the deadlift has resulted in the exercise becoming a doddle
what next ?
faster movement more weight more reps ?
march
30032018
5 x 5 squats with a broom handle and 5 x 5 deep squats 5 x 10 heel squats
heel squats are tailored to remedy the writer's peculiar physical disability
do regular squats if you have normal mobility
29032018
5 x 5 squats with a broom handle and 5 x 5 deep squats
29032018
5 x 5 squats with a broom handle and 5 x 5 deep squats
28032018
5 x 5 squats with a broom handle and 5 x 5 deep squats
27032018
5 x 5 squats with a broom handle and 5 x 5 deep squats
26032018
5 x 5 squats with a broom handle and 5 x 5 deep squats
120 x 20kg deadlifts - bp and pulse - 111-74-73/134-76-100 - 11 mi
after a five day break it was thought that the deadlifts exercise would be a bit of an effort
not so
it was the easiest set yet
the optimum rest-time between one set and the next is still uncertain
it will of course vary from person to person
the goal of "to be growing the day we die" isn't achieved by adhering to the current paradigm surrounding weight training "more weight more muscle"
to the contrary, this website believes that the tissue of the internal organs is what we need to concentrate on
the emphasis on repetitions comes from the experience of weight training of both the present and the past
it was found that sweat would occur regularly with bicep curls but not with the much more arduous squat
as we are looking to work up a sweat we are thinking lightish weights with fairly fast reps
the best sweat ever was playing squash
it took seven pints of fluids to quench the thirst !
23032018
1 km walk
20032018
120 x 20kg deadlifts - bp and pulse - 114-72-68/142-80-110 - 13 min
16032018
120 x 20kg deadlifts - bp and pulse - 103-74-64/123-76-107 - 12 mins
the readings after the exercise are a little higher than those given - it takes between 30 and 50 seconds to take the reading
12032018
120 x 20kg deadlifts - bp and pulse - 102-70-64/137-76-110 - 12 mins
08032018
120 x 20kg deadlifts - bp and pulse - 127-75-76/148-80-123* - 12 mins
first the time the pulse rose above 120
think it was because up until today most of the muscles being used were the lower-back muscles
at about the sixtieth rep i changed the movement so that most of the strain was taken up by the legs
the strain on the lower-back vanished without any noticeable strain occurring in the legs
the movement became next to effortless
bringing the legs into the movement caused the heart to work harder
is it anomalous that the reduced strain doing the movement would make the heart work harder ?
05032018
120 x 20kg deadlifts - bp and pulse - 146-77-64/137-83-106 - 11 mins
yet another instance of the blood-pressure being higher before exercising than after
a different day but the same cause as the reading on the 22012018
ate cheese bakes yesterday
if you wasn't convinced before that cheese is a main cause of high blood-pressure you should be now
01032018
120 free-standing heel squats - bp and pulse - 114-79-74/123-89-108 - 11 mins
26022018
120 free-standing heel squats - bp and pulse - 118-77-74/123-79-107 - 11 mins
pinched nerve has meant changing the exercise
aim to continue with a squat and dealift combination when healed
22022018
120 x 20kg deadlifts - bp and pulse - 99-75-76/143-77-118 - 11 mins
19022018
120 x 20kg deadlifts - bp and pulse - 121-76-70/152-79-94 - 11 mins
15022018
120 x 20kg deadlifts - bp and pulse - 110-69-70/135-75-104 - 14mins
12022018
120 x 20kg deadlifts - bp and pulse - 120-77-70/145-82-99 - 13 mins
the pulse count is well within the target range of 120
having only one days rest has produced a noticeable growth the the forearms
three sets a week will it is known from experience bring about a sustained growth in muscle tissue
increasing the size of muscles is very easy to do
the problem is it's so easy to do that piling on the weights and upping the reps soon takes a person to the point of maximum size
there is a maximum size or amount of muscles a person can add to the skeletal frame
the consideration is an increase in size cannot be maintained indefinitely and will cause us to fail "to be growing the day we die"
the approach is to guage growth by understanding blood pressure and for that we need a thorough knowledge of the heart the heart - link 1 the heart link 2
10022018
120 x 20kg deadlifts - bp and pulse 128-75-65/137-90-92 - 13 mins
an extremely easy set
will keep it at 120 reps for a few weeks and see if it becomes too easy
07022018
120 x 20kg deadlifts - bp and pulse 133-82-69/138-83-101 - 14 mins
that's two systolic readings in the 130's and both times it was i am reasonably sure due to cheese (had a level tablespoon of cheese with scrambled egg for breakfast)
will give cheese a miss until the next set of deadlifts and if the systolic pressure drops significantly will know definitely it's the cheese
04022018
117 x 20kg deadlifts - bp and pulse 106-70-71/117-69-102 - 13 mins
january
30012018
116 x 20kg deadlifts - bp and pulse 121-75-78/149-86-87 - 13 mins
25012018
115 x 20kg deadlifts - bp and pulse 106-70-71/117-69-102 - 14 mins
24012018
stopped eating cheese
22012018
105 x 105kg deadlifts - blood pressure 130/71 - 126/83
it took two days to figure out the odd blood pressure reading above (blood pressure was higher before exercises when it should have been higher after them - exercising used up the fat in the cheese !)
had been eating cheese and olives three four and five times a day without realising just how big a part cheese can have on the blood pressure
just as well the weight training and blood pressure readings were started again
19012018
1 x 103 20kg deadlifts
16082018
1 x 70 1 x 51 20kg deadlifts
13012018
1 x 58 1 x 51 20kg deadlifts
09012018
3 x 25 20kg deadlifts
2011
december
16th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes)
14th
quarter squats 20 x 25 (20kgs) (40 minutes)
lowering the bar by one and a half centimetres made the training ten minutes longer
note: the squat is being done with heels on a 2 inch wood block
14th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes)
14th
quarter squats 20 x 25 (20kgs) (47 minutes)
lowering the bar by one and a half centimetres made the training ten minutes longer
12th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes)
11th
quarter squats 20 x 25 (20kgs) (36 minutes)
note: the squat is being done with heels on a 2 inch wood block
9th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes)
8th
quarter squats 20 x 25 (20kgs) (36 minutes)
7th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes)
6th
quarter squats 20 x 25 (20kgs) (38 minutes)
5th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (12 minutes)
3rd
quarter squats 16 x 25 (20kgs) (34 minutes)
note: the squat is being done with heels on a 2 inch wood block
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (14 minutes)
1st
quarter squats 25 x 10 + 1 x 125 (20kgs) (36 minutes)
2011
november
29th
quarter squats 25 x 10 + 1 x 118 (20kgs) (36 minutes)
note: the squat is being done with heels on a 2 inch wood block
28th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (14 minutes)
25th
quarter squats 25 x 10 + 1 x 75 (20kgs) (36 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
changed the positioning for the squat (left leg shaking uncontrollably) will go back to vertical back when the problem is overcome
23rd
quarter squats (not vertical back) 25 x 10 + 1 x 70 (20kgs) (35 minutes)
note: the squat was done on with heels on a 2 inch wood block
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
21st
off vertical back quarter squats 25 x 10 + 1 x 30 (20kgs) (40 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
18th
mix of vertical back and non vertical back quarter squats 15 x 10 (20kgs) single leg calf raises 4 x 30 (32 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
16th
mix of vertical back and non vertical back quarter squats 15 x 10 (20kgs) single leg calf raises 4 x 30 (31 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
14th
mix of vertical back and non vertical back quarter squats 15 x 10 (20kgs) single leg calf raises 4 x 30 (31 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat
12th
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes)
11th
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
9th
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
7th
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
4th
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
2nd
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (24 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
october
31st
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (26 minutes)
note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
28th
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (25 minutes)
note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
26th
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (25 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
24th
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (23 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
22nd
mix of vertical back and non vertical back quarter squats 10 x 10 (20kgs) single leg calf raises 4 x 30 (30 minutes)
note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat
21st
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs (16 minutes)
20th
vertical back quarter squat 18 x 10 (20kgs) single leg calf raises 4 x 30 (55 minutes)
19th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
17th
vertical back quarter squat 17 x 10 (20kgs) single leg calf raises 4 x 30 (55 minutes)
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
15th
vertical back quarter squat 13 x 10 (20kgs) single leg calf raises 4 x 30
14th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
13th
vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30
12th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
10th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30
8th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30
6th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30
3rd
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
vertical back quarter squat 10 x 10 (20kgs) single leg calf raises 4 x 30
2011
september
30th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
29th
vertical back quarter squat 10 x 10 (20kgs) single leg calf raises4 x 30
note: the squat was done on a two inch block calf raises done without dumbbells the only way to get a comlpletely vertical back was to do a quarter squat
28th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
27th
vertical back quarter squat 10 x 10 (20kgs) single leg calf raises4 x 30
26th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 25th
vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs it is going to take a while possibly years before getting to the goal a body-weight/vertical back squat ( it has got easier within just 3 work-outs )
23rd
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
21st
vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 19th
vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
16th
vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
14th
vertical back quarter squat 20 x 10 (20kgs) single leg calf raises 4 x 30
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg)barbell shrugs
12th
vertical back* half squat 10 x 10 (20kgs) single leg calf raises 2 x 30
* 2-3 degrees off vertical
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg)barbell shrugs 10th
vertical back* half squat 11 x 10 (20kgs) single leg calf raises3 x 30
* 2-3 degrees off vertical
9th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs
8th
vertical back* half squat 11 x 10 (20kgs) single leg calf raises 3 x 30
* 2-3 degrees off vertical
to squat with a vertical back has meant going back to square one
it has meant going back to 20 kgs and doing an even shallower squat than the half squat
on the plus side it was immediately noticeable that the weak points came to the fore during the exercise and they were precisely those parts of the body that are at the root of the writers incapacity
it can be said again with a greater conviction the squat is to be seen as an exercise that "polices itself"
a diagnostic tool for identifying the weak link in the physiological chain
it will be educational to establish if it can be used in the diagnosis and prognosis of the heart
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 6th
vertical back* half squat 10 x 10 (20kgs) single leg calf raises5 X 30
* 5 degrees off vertical
5th
standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 4 x 10 (225k)
4th
vertical back* half squat 3 x 12 (22.5kg) single leg calf raises 5 X 30
* 5 degrees off vertical
2nd
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extensions 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k
1st
vertical back* half squat 9 x 12 (22.5kg) single leg calf raises3 X 30
* 5 degrees off vertical
2011
august
31st
standing military press 3 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (225k
29th
vertical back* half squat 10 x 12 (22.5kg) single leg calf raises 3 x 30
note: both the squat and calf raises were done on a two inch block calf raises done without dumbbells
standing military press 3 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (225k
about 50 off vertical
27th
vertical back half squat 7 x 12 (22.5kg) single leg calf raises 3 x 30
26th
standing military press 3 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (225k
24th
vertical back half squat 6 x 12 (22.5kg) single leg calf raises 3 x 30
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k
22nd
vertical back half squat 6 x 12 (22.5kg) single leg calf raises 3 x 30
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k
20th
vertical back half squat 5 x 12 (22.5kg) single leg calf raises 3 x 25
note: both the squat and calf raises were done on a two inch block calf raises done without dumbbells
19th
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k
17th
vertical back half squat 5 x 12 (22.5kg) single leg calf raises 3 x 25
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (225k
15th
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
14th
vertical back half squat 5 x 12 (22.5kg) single leg calf raises 2 x 24
12th
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
10th
vertical back half squat 5 x 12 (22.5kg) single leg calf raises 2 x 24
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
8th
vertical back half squat 5 x 12 (22.5kg) single leg calf raises 2 x 24
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
6th
vertical back half squat 5 x 12 (22.5kg) single leg calf raises 3 x 24
5th
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
4th
vertical back half squat 3 x 12 (22.5kg) single leg calf raises 1 x 24
3rd
vertical back half squat 5 x 12 (22.5kg) single leg calf raises 2 x 24
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
1st
squat 3 x 12 (22.5kg) single leg calf raises 2 x 24
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
july 2011
29th
squat 3 x 12 (22.5kg) single leg calf raises 2 x 24
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
note: the squat and calf raises done on a two inch block calf raises done without dumbbells
27th
squat 4 x 12 (22.5kg) single leg calf raises 1 x 24
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
from the second half of this month the routine was changed from doing the seated military press to doing the standing military press
it wasn't noticed until the 26th what effects locking the knees would have
there was an ease and fluidity in the walking that was extremely noticeable
it's your life it's your health it's your longevity
experiment for best results
sometimes time it will produce a dramatically improvement in a persons condition
sometimes it will produce only minor improvements
other times it will go wrong and it will result in a backward step
whether good or bad make a note and pass them on so that others will benefit
25th
squat 3 x 12 (22.5kg) single leg calf raises 1 x 24
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
23rd
squat 3 x 12 (22.5kg) single leg calf raises 1 x 24
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
22nd
squat 3 x 12 (22.5kg) single leg calf raises 1 x 24
21st
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
it wasn't realized at the time that this routine was the same as the previous day's
within a few rep's of the first set a sluggish feel was evident
the last set of the military presses was a disappointment
as with the diet let the way you feel about something have significance in your evaluation of it
come to each day's routine feeling like you want do it
you should feel refreshed ready and eager to do your routine
in accordance with the endless evolutionary thrust of life the physiology has to keep growing and your desire to fit into that trend needs to reflect that
again if you are feeling sluggish or just don't want to do it something is wrong
as with the diet listen to what your body is saying
20th
standing military press 2 x 12 (7kgs) 1 x 12 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
19th
squat 3 x 12 (22.5kg) single leg calf raises 2 x 24
18th
squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises
standing military press 2 x 12 (7kgs) 1 x 1 (5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
15th
seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k)
13th
squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises
seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
11th
squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises
seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
8th
squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises
seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
6th
squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises
seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (225k
4th
squat 3 x 10 (22.5kg) 3 x 12 single leg calf raises
seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (5kg)
1st
squat 3 x 10 (5kg) 3 x 12 single leg calf raises
seated military press 2 x 10 (7kgs) 1 x 10 (5kgs) seated tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k)