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

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 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