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exercises diary 2018
america’s leading cardiologist (2010)… “sweat is the best cardiovascular agent known to man”
the first goal of exercising is to work up a sweat without taking the pulse-rate above 120 bpm (beats per minute) and keeping the systolic blood pressure at around 120
exercises diary for 2018
NOVEMBER
stretching while standing 5 minutes
JULY
17072018
3 x 8 of 20 kg, 3 x 8 of 22.5 kg, 3 x 8 of 25 kg deadlifts
03072018
a loss of appetite, it is thought, is due to putting all my energy into weight training
will go back to “range of movement as the principal” for regaining mobility and re-incorporate weight training as mobility improves
02072018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 106/70/63 – 95/73/122
01072018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 80/68/74 – 135/79/109
JUNE
30062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 000/00/00 – 127/76/113
29062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 104/74/64 – 152/83/113
28062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 107/69/75 – 131/82/103
27062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 99/66/60 – 121/74/99
26062018
4 minutes of 20kg squats and 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 yet bringing about improvement… the trick is to stay within the comfort zone, fruit and veg, adequate sleep and rest and regularity
24062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 99/67/71 – 129/76/111
23062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 115/81/69 – 125/80/98
22062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 120/79/63 – 140/84/108
21062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 118/73/61 – 113/84/114anom
20062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 110/77/61 – 121/77/108
19062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 107/75/66 – 132/7982/12419062018
18062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 105/79/63 – 124/79/117
17062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 108/79/75 – 116/82/121
16062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 106/77/62 – 116/63/105
15062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 106/77/74 – 116/83/109
12062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 102/69/69 – 116/76/110
10062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 104/73/72 – 107/77/113
08062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 100/69/73 – 106/77/110
06062018
4 minutes of 20kg squats and squats and 4 minutes of 20kg deadlifts bp and pulse – 96/73/66- 111/80/108
04062018
4 minutes of 20kg squats 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 min
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… light’ish 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
