23/10/2020 Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of; 1.Alternating Dumbbell Curls (60 goal 60) 2.Alternating Reverse Dumbbell Curls (30 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (30 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(30 goal 30) 5.Standing Dumbbell Pectoral Fly’s (30 goal 30) 6.Alternating Dumbbell Presses (3p goal 30) 7.Alternating Dumbbell Front Raises (30 goal 30) 8.Simultaneous Arm Circles (30 goal 30) 9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position. A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (30 goal 30) 10.Standing Rear Delt Flyes head on the bench (30 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30) 13.Dumbbell Punching Movement (30 goal 30) 14.Dumbbell Good Morning Deadlift (30 goal 30) 15.Dumbbell Shrugs (30 goal 30) 16.Dumbbell Crossovers (30 goal 30) 17.Dumbbell Side Bends (30 goal 30) 18.Simultaneous Dumbbell Back Extensions (30 goal 30) 19.Ski Ski Jumper (30 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 debating to reach 90) 22.Deep Knee Bend On Toes (30 goal 30) 23.Goblet squat (30 goal 30) 24.One Legged Squat (30 goal 30) 25.Straight Legged Sit-Ups (30 goal 30) 26.Leg Raises Hyperextensions (30 goal 30) 27. Hyperestensions (30 goal 30) 28.Push-Ups (27 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up) 29. Over hand Rows (27 goal 30) 30. Underhand Rows (27 goal 30) I don't feel good today, as since the 20/10/2029, I've been on a PMO binge ping-ponging all over fetishes and feeling all around crap. Not helping been feeling ill as well, using it as a poor excuse to get back into the habit.