exercises diary 2018

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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 as well

exercises diary for 2018

april

16042018
60 x 20kg partial heel squats

13042018
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 parardigm 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 ardouos 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 analomous 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-pessure 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 dead lifts