Thursday Dec 31 HAPPY NEW YEAR

Tried to fit it all in at the gym today.  It took a few hours.

Started with 5 pound dumbells doing curls, tricept extensions, rows, shoulder extensions and wings and shrugs, bench chest work starting with butterflies until the weight got too heavy, then switching to pressess progressively like this:

20 x 5lbs of each exercise above
16 x 7.5lbs " " " "
12 x 10lbs
8 x 12.5 lbs
6 x 15 lbs
4 x 17.5 lbs
2 x 20 lbs
2 x 22.5 lbs
2 x 25 lbs
2 x 27.5 lbs
2 x 30 lbs
2 x 32.5 lbs
35 is my max. This is what all the previous lifts are all about:  Explaining to my body that it's got to lift some weigth that's really heavy for it.  It's the ultimate warm up.  Here are my  failures:
7 or 8? curls
6 rows,
8 shoulder Presses (the last one was hilarious, it felt like it took a full minute)
17 bench presses.  It was a joke.  Two months ago I could only to 8.  But I'm resisting adding more weight till April.  I'm letting my tendons, tendons sheaths, and joints adjust.  Not that a joint can, but it makes me feel better to lie to myself about it. 
7 30lb assisted dips (replaced tricept extensions after 10lbs and incremented my way up to this)

8 30lb assisted pullups (If i could lose 30 lbs I could do unassisted pullups.  Wouldn't that be cool?)


Then I balanced on a wobbly board on one foot rolling the rim in circles on the floor x 40 on each leg
Then did exagerated jujitsu blocks while doing 40 calf raisers per side on it
40 calf raisers on a wobbly disk.
100 crunches on the Bosu ball
30 back extensions while holding a 25lb disk. 

Strapped wieghts to my ankles (10 lbs per)
Got on my hands and knees and...
10 dog peeing on fire hydrant per side
10 mule kicks per side
10 backward kicks extending the legs
10 of those lay on your side lifts per side
10 bent leg " " " " "
20 squats with by back against the excersize ball
Forgot to do my bridges.  But, I"ve never done so much upper and lower body work in one session.  I'm glad I forgot. 

Man I feel great!  Better feed the boys and go practice now!