Jan 19, 2010 Tues Exersizes

30 back extensions while holding a 25lb disk.
150 crunches on execise and bolsu balls
80 one footed calf raisers on wobbly disk (40) and balance board (40)
40 one footed rotations on the wobbly board

Started with 5 pound dumbells doing curls, tricept extensions, rows, shoulder presses, wings, and shrugs, plus bench chest work starting with butterflies until the weight got too heavy, then switching to pressess progressively.  If your going to lift heavy and you want zero pain and tightness after, you need to warn your body it is coming.  Here's how:

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 weight that's really heavy for it. It's the ultimate warm up. Here are my failures:

AT 35 pounds max:
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.

I intend to re-evaluate my top weight in March, maybe add 2.5 lbs.  Or maybe just add to bench press.  I know better what to do in March. 

8 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?)