13/01/2021 Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of; 1.Alternating Dumbbell Curls (20 goal 60) 2.Alternating Reverse Dumbbell Curls (10 goal 60) 3.Alternating Crucifix Dumbbell Curls (10 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(10 goal 30) 5.Standing Dumbbell Pectoral Fly’s (10 goal 30) 6.Alternating Dumbbell Presses (10 goal 30) 7.Alternating Dumbbell Front Raises (10 goal 30) 8.Simultaneous Arm Circles (10 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 (10 goal 30) 10.Standing Rear Delt Flyes head on the bench (10 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (10 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (10 goal 30) 13.Dumbbell Punching Movement (10 goal 30) 14.Dumbbell Good Morning Deadlift (q0 goal 30) 15.Dumbbell Shrugs (10 goal 30) 16.Dumbbell Crossovers (10 goal 30) 17.Dumbbell Side Bends (10 goal 30) 18.Simultaneous Dumbbell Back Extensions (10 goal 30) 19.Ski Ski Jumper (10 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 out of 60) 22.Deep Knee Bend On Toes (10 goal 30) 23.Goblet squat (10 goal 30) 24.One Legged Squat (6 goal 6 getting lower 9 the squat) 25.Straight Legged Sit-Ups (10 goal 30) 26.Leg Raises Hyperextensions (10 goal 30) 27. Hyperestensions (10 goal 30) 28.One leg Push-Ups (10 on each leg, goal 30) Super set it with regular push-ups (10 goal 30) Then with my power twister; 30 bends with the spring going up with a 7 second hold after the reps (Feels it works the chest and a triceps the most) 30 bends with the spring going down with a 7 second hold after the reps (Feels it works the back, lats mostly, and a biceps the most) 30 arm wrestling on each side with a 7 second hold each side. Example of the arm wrestling one here Then I did 50 Kettlbell swings with a 12 KG Kettlbell and then 50 on the same squat assisted pull/chin-ups.