[Das Uberdog]

well, my wrist is fairly angry. i iced it last night and this morning. i am probably going to take tonight off and let it get back to 100%. right now there is just a tiny bit of discomfort during normal use, and i haven't had any sharp pain today.

i'll probably do a bunch of midsection exercises tonight since it won't affect anything that is sore (shins, knees, wrist, neck, chest/shoulders).

[Das Uberdog]

today i did:

warmups:

superman warmup
15, 15, 10 hyperextensions
shoulder and forearm warmups

push press:

warmups:

2 x 10 @ 45lbs

work sets:

2 @ 125lbs
3 @ 115lbs
2 x 5 @ 115lbs

weighted dips:

3 x 5 @ BW + 50lbs

close-grip bench:

2 @ 155lbs
3 @ 135lbs
2 x 5 @ 135lbs

then i did 2 sets of 40 of that one midsection exercise, and then 2 sets of 40 of another one.

not too happy with my push press or close-grip bench, but i have been out of it lately. i'm going to get proper rest tonight and eat my vitamins and such, hopefully tomorrow will be like, another day or something.

[Das Uberdog]

today i did:

warmups:

superman warmup
20, 20, 15 hyperextensions
shoulder and forearm warmups

push press:

warmup sets:

2 x 15 @ 45lbs
5 @ 45lbs

work sets:

5 @ 125lbs
3 @ 125lbs
4 @ 125lbs
3 @ 125lbs

weighted dips:

warmup sets:

2 x 10 @ BW

work sets:

3 x 5 @ BW + 60lbs

close-grip bench:

3 x 5 @ 145lbs

then i did 3 sets of 40 of one midsection exercise, and 2 sets of 20 and 1 of 40 of another.

i had a nice day.

[Das Uberdog]

today i did:

dynamic stretches, shoulder and arm warmups.

then i was doing some light kicks to warm up, somehow i harmed my groin muscle. fuck!! it feels better now, and i am going to try and grapple or hit the bag tonight (lightly), but i am pissed!

i went and did a bunch of pullups and leg raises, everything else hurt my groin. i stretched and went to work.

next week will be better!

edit: from now on when i train in the morning, i will ride a cycle for 5 minutes to warm up before my other warmups.

[Das Uberdog]

today i did:

5 mins riding on the cycle.
shoulder warmups.
superman warmup.
10, 10 hyperextensions.

push-press:

warm-up sets:

2 x 10 @ 45lbs
5 @ 95lbs

work sets:

4 @ 135lbs
3 @ 135lbs
1 @ 135lbs, 5 @ 125lbs
4 @ 125lbs

weighted dips:

warmup sets:

2 x 10 @ BW

work sets:

2 x 5 @ BW + 70lbs
4 @ BW + 70lbs

close-grip bench:

1 @ 155lbs
3 x 5 @ 135lbs

3 sets of 40 of one midsection exercise, mixed with 3 sets of 20 hanging knee raises.

everything was grate except close-grip bench, my right shoulder went tense so i reduced the weight. for all of these lifts i have to be cautious 'cuz my right shoulder seems to be infected with vaginitus.

[Das Uberdog]

this evening i felt like doing deadlifts, so i did deadlifts.

warmup:

walk to the gym
superman warmup
hyperextension

deadlifts:

15 @ 45lbs
10 @ 95lbs
5 @ 135lbs
1 @ 155lbs
1 @ 175lbs
1 @ 195lbs
1 @ 205lbs
1 @ 215lbs
1 @ 225lbs
1 @ 235lbs
1 @ 235lbs (20 sec later)

i felt like i could probably lift a good bit more but i am very scared to hurt my back so i left it at that for today.

chin-ups:

5 x 5 @ BW

hang-cleans:

5 @ 45lbs
3 x 5 @ 85lbs

interesting, never did this before.. it was.. interesting.

head-weight-thing (hang your head, put a plate it, raise your head):

3 x 5 @ 10lbs

also interesting, hopefully will help me keep my head up in a clinch.

then i did 3 sets of 40 of one midsection exercise, with 3 sets of 20 of another in between them.

yay!

[Das Uberdog]

today i did:

warmups:

superman stretch
hyperextensions
dynamic stretches

then i hit the heavy bag for about an hour. unfortunately i forgot to take my antacid shit this morning so i got heartburn about 20 mins in and it was (and still is right now) pretty brutal. i had to stop even though i was hoping to work on the bag for 2 hours. my conditioning has gone down but it shouldn't be hard to get back in the next week or two.

i am hoping to go back tonight as long as time allows it. i should be able to get an hour or two in of bag work and some midsection exercises at the end.

[Das Uberdog]

i went to the gym again last night and did:

some jumping jacks
superman warmup

4 sets of: 12 burpees, then 20 hard knees. i paused 20-40 seconds between sets.

1 set of 40 of one midsection exercise, then 3 sets of 20 leg raises.

[Das Uberdog]

today i did:

superman warmup
hyperextensions

squats:

15 @ 45lbs
10 @ 95lbs
5 @ 135lbs
1 @ 155lbs
1 @ 175lbs
1 @ 185lbs (almost failed)

then i did 3 sets of 10 burpees and 20 knees and then 2 sets of 40 midsection exercises and 20 of another and then 2 sets of 20 knee raises.

[Das Uberdog]

today i did:

warmups:

ride bicycle 5 mins
superman warmup
hyperextensions (15, 15, 10)
shoulder/arm warmups

push press:

15 @ 45lbs
10 @ 65lbs
5 @ 95lbs
3 x 5 @ 135lbs

weighted dips:

10 @ BW
4 @ BW + 70lbs
3 x 5 @ BW + 60lbs

close-grip bench:

(incline) 2 x 5 @ 95lbs
(regular) 5 @ 135lbs

then i did 3 sets of 40 midsection exercises, and 3 sets of 20 hanging knee raises.