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Hail 2 Da Chimp

Name: Hail 2 da Chimp
Age: 26
Sex: Male
Weight: 80.01Kg (usually around 75Kg)

Goals:
Ideally I would like to add as much muscle as possible, but I will only be doing 1 heavy weights session per week. I have had a year long break from the MMA, but am now fully up to speed again. So I would like to improve in this as much as possible, increasing flexability, power and speed. I have already being working on this since Christmas but my program has lacked consistancy, which I hope this log will help with.

My training routine goes as such:
Monday, Wednesday and Friday: I train in MMA. This is mainly Muay Thai twice a week with 1 class of BJJ per week.
Saturday: If I am not travelling home for the weekend I will do a 1 hour weights session in the gym. If I am I will do a 30 min run and some light weight training (don't have much equpiment at home or access to a gym).
Due to other commitments, if I do have to travel home for the weekend I will miss the MMA training on Friday and the gym session on Saturday. I will try to compensate these with running & light weights sessions.

Monday:
Training: Maui Thai.
2 hour class. All went well except carrying over an injury to my neck so for this week I will be taking it easy on the clinch work.

Diet: Ate a full easter egg and 2 bars of chocolate, had a pizza and chicken dippers and a bottle of coke zero (because I'm watching my calorie intake).

My Challenge officially starts on Tuesday

Hail 2 Da Chimp

Tuesday:
Took all my measurments, Tuesday is usually my day off so I only did some light training. Concentrating on some exercises provided by my physio to help prevent recuring problems with my knee / hip. Also wanted to get some streching in to help with the M.T.
I decided to keep the weights light and concentrate on some full body exercised which I believe would help out with the MMA.

Exercise:
Squat press 2 x 16 *
Bent over rows 2 x 20 - using my own dumbells, I dont have anything heavier.
Shoulder press 2 x 8
Crunches 2 x 20 W/ 5Kg
Overhead Lunge 2 x 16
2 x knee exercises + 1 x hip exercise.
Streched out.

* variation on squat press, pressing with 1 arm at a time, slightly rotating trunk at the finish, can't remember name.

Food:

Breakfast:
Banana.
Museli - low fat milk.
Coffee.
Apple juice.

Lunch:
Bap with chicken, egg and lettuce.
Bowl of Soup.
(sounds pretty small but was massive )

Pre dinner:
Handfull of nuts, (penuts and cashews).

Dinner:
Chicken Fajita's with rocket salade.
Heavy on the chicken breast and a lot of veg.

Post workout snack:
Shake with 1 banana, 1 apple, low fat milk and 2 scoops of Nutrisport 90+ Protien.

Hail 2 Da Chimp

Both posts edited, goals & background added to first post.

Hail 2 Da Chimp

Wednesday:

Training:
MMA session, mainly takedowns all evening. with a killer circuit thrown in at the end. Very good session, still pretty sore. Planning on going to the gym tonight, will update again tomorrow.

Diet:
Breakfast:
Bannana
Apple juice
Museli
Coffee

Lunch:
Bap with egg chicken tikka and sweet corn.
Bowl of veg soup.

Pre dinner: Handfull of cashews and peanuts.

Dinner:
Spagetti Bol.

Post training:
Shake with 2 scoops of protien
Banana
Apple.

Hail 2 Da Chimp

Thursday:

Diet:

Breakfast:
Bannana,
Museli,
Orange juice,
Coffee.

Lunch:
Roll with roast stuffed pork (mmmMmm), lettuce, tomato and some red onion.
Bowl of the worst Veg soup I have ever had :pac:
Pint of low fat milk & glass of water.

Dinner:
Spag Bol again, huuuge portion.
few handfulls of nuts pre dinner.

Supper:
Smoothie with 2 scoops of whey, apple, banana and low fat milk.

Work out - gym:

Pullups:
Body weight x 8.
+10 Kg x 3.
Body weight x 8.
+10 Kg x 3.
Body weight x 8. <- big struggle, was planning on doing approx 5 but managed 3 after a 10 sec break - a bit sloppy though.

Squat (smith machine*):
Some body weight warm up and between reps.
Warmed up with few reps of:
Bar + 40 Kg & bar + 70 Kg.

Bar + 80Kg x 8. x 3 sets.

Dumbell bench press:
55 Kg x 8 (27.5Kg x 2 dumbells)
55 Kg x 8.
25 Kg x 8.

Chest flys:
7 Kg x 10 between each set of benching.

Dead lift - (30 Kg dumbells*):
60 Kg x 15 reps.
60 Kg x 15 reps.
60 Kg x 15 reps.
Legs almost straight for each set.

Shoulder press - machine:
57.5 Kg x 5 reps. x 3 sets.
Decided to use the machine as I had done some free weights on my shoulders already this week and probably will do some more on Sat.

Summary:
Had a bit of a sh!t day, had to stay back at work for an hour, without eating anything since lunch time, had to cut my gym session as short as possible.
When I finally had dinner it was at least 6 hours since my lunch.

* Smith machine's suck, but my gym only has a smith machine, no other choice really.
* Deadlift, the heaviest dumbells my gym has are 30Kg each.

Hail 2 Da Chimp

No training today, travelling home so it's my day off.
Hopefully I will get to do a bit tomorrow.

Food:
Breakfast:
Museli,
banana,
coffee & orange juice.

Lunch:
Bap with chicken, egg and tomato.
Chicken soup, pint of milk.

Snack:
Banana.
Yop.

Dinner (at 8 again today):
Steak approx 1/4 pound. (looks like it's steak for breakfast too :pac:)
Baby potatoes.
peas.
gravy.

Being a pig:
Yorkie.
1/4 a yorkie easter egg
Currently having a bottle of beer.

Hail 2 Da Chimp

Breakfast:
Cuppa soup low cal,
3 x slices of white bread.

Lunch:
Steak sandwich.

Snack:
Protien punch smoothie. (bought in smoothie bar)

Dinner:
Omlette w 3 eggs, red pepper, mushroom, tomato, rice.

Workout:
25 pushups.
10 pull ups.

30 push ups.
10 pullups.

Summary:
Didn't get a chance to work out again today so just knocked out a few exercises.

Hail 2 Da Chimp

Yesterday was a rest day, so no working out.
It was also another cheat day so I ate loads of junk!

Not sure if I'll be able to train tonight as I think I've done myself an injury... Will update tomorrow.

Hail 2 Da Chimp

Managed to go training. Still pretty sore but I put in a good effort last night, even stayed back to do some extra exercises...

Food:

Breakfast:
Museli,
Banana,
Orange juice,
Coffee.

Lunch:
Bap with Ham, egg, tomato.
Bowl of veg soup.

Pre dinner:
Handfull of cashews.

Dinner:
Chicken Korma - small portion as I finished work late and was in a rush to get to training.

Post training:
Smoothie with 2 scoops of protien, banana & apple.

Training:
2 hour Muay Thai, 3 x 5 mins of sparring at the end.

Hail 2 Da Chimp

Tuesday:

Food:
Breakfast:
Scone w/ butter and jam.
Banana,
Orange juice,
Coffee.

Lunch:
Baguette w/ egg mayo, ham and tomato,
Veg soup.

Pre dinner:
handful of cashews & pistachios.

Dinner:
Chicken Korma.
(approx 1 chicken breast, loadsa veg, small amount of rice).

Post workout:
Smoothie - 2 scoops of whey, banana, apple.

Pre bed:
Cherry scone w/ butter & jam.

Workout:
Squat press variation - 3x16 reps.
Bent over row - 3x20 reps.
Shoulder press - 3x8-10 reps.
Bicep curl - 3x10
Jack-knife situp 3x15-20 5Kg.
Physio work.
Light stretch out.

Hail 2 Da Chimp

Wednesday:

Training:
MMA session today, concentrated mainly on takedowns, Armbar and guillotine. Finished up with 3x3 mins grappling from standing. 2x5min rounds of conditioning training followed. I may have broken a toe, a finger and have a fat lip. But I thought I'd have a black eye but that hasn't shown up :pac:

Diet:
Breakfast:
Banana,
Cherry scone,
coffee,
OJ.

Lunch:
White baguette with roast beef, lettuce, tomato with mayo.
Tomato and basil soup.
Pint of milk

Pre dinner:
Cashews and pistachios.

Dinner:
Spaghetti Bolognese, heavy on the veg and meat, small portion of pasta.

Post workout:
Smoothie w/ 2 scoops of whey, apple, banana and low fat milk.

Hail 2 Da Chimp

Thursday 3/04/08:

Training:
Day off.

Food:
Breakfast:
Museli,
banana,
coffe
OJ.

Lunch:
White baguette w/ chicken, egg, lettuce

Pre dinner:
Handful of cashews (more like 2 handfulls)

Dinner:
Spag Bol again.

Post dinner:
Smoothie 2 x scoops of whey, apple, pint of low fat milk.

Training in Muay Thai tonight, probably wont log on again until Monday morning.
Going to try to get to a proper gym on Sat morning, will be concentrating on my bench, squat and deadlift.
I will also be heading out for a few pints tomorrow night and eating a lot of junkfood on Sunday

Hail 2 Da Chimp

Friday:

Food:
Food was pretty much the same as Thursday, nothing too special.

Training:
2 hours of Muay Thai, didn't go well, I had hurt my big toe on wednesday and it was stomped on and hurt again while kicking tonight. Potentially broken, will try to train on - see if it gets better / worse.


Saturday:
Food:

Breakfast:
3 Weetabix, low fat milk and some honey.

Post workout:
Shake, w 2 scoops of Whey, 1 banana - made with 1 pint of low fat milk.

Lunch:
Scrambled eggs,
beans,
1 & 1/2 pitta bread.

Dinner:
Pizza slice and wedges *
3 x Pints and 2 vodka and diet coke *

Dessert:
Choc muffin

Training - Gym:

Squat:
Warmed up with the bar.
60Kg x 10
80Kg x 8
90Kg x 8
90Kg x 5
80Kg x 10

Dumbbell bench press:
25Kg x 3 sets of 8 reps - really struggled on this, will be concentrating on benching I think.

Dead-lift:
60Kg x 10
80Kg x 8
90Kg x 8
90Kg x 8
80Kg x 10

Bent over rows:
30Kg x 10 reps x 3 sets.

Military press:
Olympic bar - 3 sets of 10.
+ 10Kg - 3 sets of 10.

Summary:
Had a good enough session in the gym, this was my first time working with a free bar / squat rack for the squat and dead-lift. My usual gym only has a smith machine, can't really use that to dead-lift either so I'm stuck with 30Kg dumbbells (the heaviest there).
Couldn't really max out on some of the squats / dead-lifts, really fucked up my toe / leg in training the day before.

Was trying to keep my diet clean also but missed the train home so got caught short.
I also don't make a habit of drinking Vodka and diet coke but it was either that or go to the offy

Hail 2 Da Chimp

Sunday:
Rest day, no work out.

Food:
Really did the dog on the diet here, had a crap load of junk food.
Fry up for breakfast.
Steak potatoes, peas & gravy for dinner.

Hail 2 Da Chimp

Monday:

Food:
Breakfast:
Scone w/ butter and jam,
banana,
Orange juice,
Coffee.

Lunch:
Wholemeal bap w/ egg, chicken tikka and tomato
Tomato and basil soup.

Pre dinner:
Cashews

Dinner:
Shepherds pie

Post workout:
Shake w/ 2 scoops of whey, banana and apple. Low fat milk.

Supper:
Muller rice.

Training:
2 hour boxing session. Worked on the hook and jab pads, finished off with 5 minutes clinch and 1 round of grappling. Some pushups when I got home.

I have edited yesterdays post to include last friday and saturdays logs.

Hail 2 Da Chimp

Tuesday:

Food:
Breakfast:
Banana,
scone, w/ butter and jam
Orange juice,
Coffee.

Lunch:
White baguette w/ roast turkey, lettuce, onion & tomato.
Mushroom and leek soup (I think )

Pre Dinner:
Cashews, loads and loads of cashews.

Dinner:
Shepherds pie

Post Workout:
Smoothie w/ 2 scoops of whey, banana, apple and low fat milk.

Supper:
Muller Rice.


Workout:
Single arm dumbbell snatch. 3 x 10 each arm.
Upright row 3 x 10 reps.
Single arm dumbbell press 3 x 10 each side.
bicep curls 3 x 10 reps.
Lunges 3 x 16, (8 each side).
Jack knife sit ups 3 x 15 - 10 reps, 5Kg weight.
Some physio work.

Sorry, didn't take note of the weights I was using, they are all very light as I have very limited weights at home. Took my measurements, but haven't had time to compare them to my previous, I will be keeping these to myself but will publish any increases / decreases.

Had a health test at work also, passed with flying colours (BMI, blood pressure and cholesterol), the woman who performed it also gave me some good advice on my diet and protein / carbs intake so will be trying to change the diet up a bit. - Stay tuned!

Hail 2 Da Chimp

Wednesday 9/04/08:

Food:

Breakfast:
Porridge w/ mandarin,
Scone w/ butter and jam,
OJ
Coffee

Lunch:
Bap w/ ham, egg, tomato
Veg soup.

Pre dinner:
Cashews, lots and lots of em.

Dinner:
2 x breaded chicken fillets, lots of pasta & stir in sauce.

Post Workout:
Smoothie, banana, 2 scoops of protien.

Supper:
Muller Rice.

Training:
Brazillian Jiu Jitsu, slow enough class as I was coaching one of the other members. Went through a fair bit of technical training. Finished up with 2 x 5mins grappeling with the instructor and 1 x 3 min round with another member.

Summary:
Another day at the office, toe has yet to get better but it is unlikely to until I stop training. Also have a black eye - nice. Weight remains the same (down 1 pound since the start of log) which is good as I have toned up a lot and my arms and shoulders are looking bigger.

Hail 2 Da Chimp

Thursday 10/04/2008:

Food:

Breakfast:
Porridge w/ mandarin & pineapple,
Banana,
OJ,
Coffee

Lunch:
Bap w/ egg, chicken, sweet corn,
Mushroom & leak soup.

Pre dinner:
Cashews.

Dinner:
Chicken Kiev, pasta & stir in sauce.

Smoothie w 2 scoops of protein banana apple low fat milk.

Supper:
Muller rice.

Training:
Day off.

Measurments:
Weight...Neck...Chest...Waist...R. Thigh...L.Thigh...R.Calf...R.Bicep...L.Bicep
-0.45 ...+0.5...+1.25 ... ..-1 .....+0.5 ...+0.75 ...+0.5 ...+0.5 ...+0.625

All measurments going in the right direction :cool:

Hail 2 Da Chimp

Friday 11/04/08:

Training:
2 hours Muay Thai, got stuck training with a beginner again, didn't get as good a workout as I'd hoped. Finished off with 2 rounds of grappling.

Food:

Breakfast:
Porridge w/ mandarin & pineapple,
Banana,
OJ,
Coffee

Lunch:
Bap w/ egg, chicken, sweet corn,
Mushroom & leak soup.

Pre dinner:
Cashews.

Dinner:
Chicken Kiev, pasta & stir in sauce.

Smoothie w 2 scoops of protein banana apple low fat milk.

Supper:
Muller rice.

Hail 2 Da Chimp

Saturday 12/04/08:

Weights:

Bench:
8 x 60 Kg.
2 x 70 Kg <- (chest was pretty sore from training so had to drop the weight)
8 x 60 Kg
8 x 60 Kg.
8 x 60 Kg.

Squat:
5 x 60 Kg.
5 x 90 Kg.
5 x 90 Kg
6 x 90 Kg.

Military press:
30 Kg x 10
30 Kg x 10
30 Kg x 10

Dead lift:
5 x 100 Kg.
3 x 110 Kg + 5 x 100 Kg (straight after).
8 x 100 Kg.

Pull ups:
body weight x 8
Body weight x 8

Bent over row:
8 x 30 Kg.
8 x 30 Kg.
8 x 30 Kg.

Bench press:
50 Kg x 10.

Food:
Diet was pretty clean, steak for dinner.
Went out Sat night had about 8 pints of beer.

Hail 2 Da Chimp

Monday 14/04/08:

Food:
Breakfast:
Porridge,
Banana,
OJ,
Coffee.

Lunch:
Wholemeal baguette w/ roast beef, tomato, lettuce, onion.
Leek and potato soup.

Pre dinner:
Cashews.

Dinner.
Stir fry w/ chicken, broccoli, peppers & cous cous.

Post workout:
Smoothie w/ low fat milk, 2 scoops of protein, banana, apple.

Post workout:
Cashews again.

Training:
2 hours brazilian jiu jitsu, 2 rounds of sparring to finish off. Did 2 sets of pushups and v-ups, to failure, at home.

Hail 2 Da Chimp

Tuesday 15/04/08:

Food:
Breakfast:
Porridge w/ mandrin,
2 x cherry scones w/ butter and jam,
OJ,
Coffee.

Lunch:
Baguette w/ egg ham and lettuce
Tomato and basil soup.

Pre dinner:
Cashews.

Dinner.
Stir fry w/ chicken, broccoli, peppers & cous cous.

Post workout:
Smoothie w/ low fat milk, 2 scoops of protein, banana, apple.

Post workout:
Cashews again,
Muller rice.

Training:
Went for a run after work - only managed about 15 mins as I have hurt my back somehow.
3 sets of push ups
3 sets of crunches.
bicep curls.

Summary:
Training went pretty crap, I had planned to do more but have hurt my shoulder and back so took it easy.

Hail 2 Da Chimp

Wednesday 16/04/08:

Food:
Breakfast:
Porridge w/ mandarin,
Cherry scones w/ butter and jam,
OJ,
Coffee.

Lunch:
Beef burger w/ pepper sauce, potato and carrots.

Pre dinner:
Cashews.

Dinner:
Gammon steak w/ baked potato and beans.

Post workout:
Smoothie w/ low fat milk, 2 scoops of protein, banana, apple.

Post workout:
Cashews again,
Muller rice.

Training:
Muay Thai training, had a pretty good workout, finished off with 3 rounds of sparring, light enough, then 1 round of grappling.

Summary:
as I've said, had a good work out, supposed to be doing a heavy weights session today (Thursday), but I've busted my knee and foot, so not sure if I'll be able to squat. Got slammed pretty hard on my shoulder too D'oh - think it's OK though.

Hail 2 Da Chimp

Thursday 17/04/08:

Food:
Breakfast:
Porridge,
Cherry scone w/ butter and jam,
OJ,
Coffee.

Lunch:
Baguette w/ chicken, egg, tomato
Bowl of Ministrone soup.

Pre workout:
Banana.

Post workout:
Smoothie w/ low fat milk, 2 scoops of protein, banana.
Cashews

Dinner:
2 breadded chicken fillets, w/meal pasta and Stir in sauce.


Gym:
Bench press:
20 Push ups to warm up.
60 Kg x 6
80 Kg x 6
85 Kg x 6
80 Kg x 6
80 Kg x 6

Bent over row 27.5 Kg d/bell:
27.5 Kg x 10
27.5 Kg x 10
27.5 Kg x 8

Body weight Dips:
10
10
8

Seated Cable Row:
60 Kg x 10
67.5 Kg x 8
60 Kg x 10

Side dips:
45 Lbs x 15
45 Lbs x 15 <- approx 20Kg.
22.5 Kg x 12 - each side.

Preacher curls:
25 Lbs x 10 <- 11Kg
25 Lbs x 10
Cable curl:
30 Kg x 10.

Summary:
Couldn't do too much in the gym - due to hurting my knee and shoulder. Couldn't squat or do pull ups.
Was late eating also but managed to get a smoothie and cashews to tide me over after training.
Preparing for a bad weekend though - both drink wise and junkfood.

Hail 2 Da Chimp

Friday 18/04/08:
Food:
Diet was pretty clean but I did end up having about 6 pints later that night.

Training:
Day off.

Saturday 19/04/08:
Food:
Diet was also pretty clean although I probably under ate, again went out and had about 6 pints (family weekend planned most of this was unavoidable.)

Training:
Didn't really get a chance to do much, shoulder injury also stopped me from doing shoulder exercises and pull ups which I had planned on concentrating on. Instead did a circuit of 4 exercises, 3 times.

Push ups:
Feet on a chair.
30
25
25

Crunches - to failure.

Bent over row:
40 Kg x 10 < 1st round
50 Kg x 10 < 2nd round
55 KG x 10 < 3rd round.

Dead-lift:
50 Kg x 15
50 Kg x 15
50 Kg x 15 < these were the heaviest weights I had, thought I'd use the opportunity to concentrate on my form

Hail 2 Da Chimp

Monday 21/04/08:

Food:
Breakfast:
Porridge,
Banana,
Coffee.

Lunch:
Ciabatta roll w/ turkey ham, bacon, tomato & lettuce.
Veg soup,
Pint of milk.

Pre dinner:
Cashews.

Dinner:
Lasagna w/ salad.

Post workout:
Smoothie w/ 2 scoops of protein apple & banana.

Supper:
Scone & Muller rice.

Training:
MMA Training, concentrating on sparring but did a bit of everything. Stand-up take downs and escapes on ground.
Finished off with an tough circuit.
50 push ups.
30 crunches
30 side crunches - left
30 side crunches - right
10 leg raises - (not sure what these are called)
50 squat jumps.
Jogged to and from training.

Hail 2 Da Chimp

Tuesday 22/04/08:

Food:
Breakfast:
Porridge,
Scone,
boiled egg,
Coffee.

Lunch:
Seeded bap w/ egg, chicken tikka and tomato
Veg soup,
Pint of milk.

Pre workout
banana.

Dinner:
Lasagna w/ salad.

Supper:
Smoothie w/ 2 scoops of protein apple & banana.
Cashews

Gym:
Legs & Chest:

Push ups to warm up.
Dumb bell press:
25Kg x 4
25Kg x 4
27.5 Kg x 10
30 Kg x 6* + 27.5 Kg x 4
27.5 Kg x 10
*Personal best

Squat - smith machine (no access to squat rack):
100 Kg x 8
100 Kg x 8
110 Kg x 8 *
*Personal best.

Dips:
Body weight x 10
Body weight x 8
Body weight x 10

Straight Leg Dead-lift:
60 Kg x 15
60 Kg x 15
60 Kg x 15

Chest fly:
25 Lbs x 10 <- 11.39 Kg
25 Lbs x 10
25 Lbs x 10

Lunges:
45 Lbs x 16* (8 each side)
45 Lbs x 16
45 Lbs x 16 <-20.41 Kg
* Personal best.

Summary:
Had a very good gym session, upped the weight on my squat and reached a new personal best. Then upped my weight on the dumb bell press and another personal best, I even finished off the set of 10 with the 27.5 Kg with no break. As I was writing this I realised I'd never done my lunges with the 45 Lb dumb bells before so that was another PB :cool:

Malteaser!

Awesome work on the new PBs there!!

Hail 2 Da Chimp

Cheers Malteaser, I'm happy enough with the progress. I was also comfortable enough with these weights so I will be looking to improve further on these figures

Hail 2 Da Chimp

Wednesday 23/04/08:
Food:
Diet was pretty clean, but I went on the Guinness all day - work do.

Training:
Day off.

Summary:
Still a little hungover but plan on going for a run later.

Hail 2 Da Chimp

Thursday 24/04/08:

Food:
Breakfast:
Banana,
Crunchy Nut Breakfast bar.

Lunch:
Seeded bap w/ egg, chicken tikka and tomato
Veg soup,
Pint of milk.

Pre dinner:
Cashews

Dinner:
Steak, pasta and stir in sauce.


Training:
Went for an easy enough run, did approx 3 miles in 25 mins. Wasn't very happy with this as I started getting a lot of pain in my lower back.
Finished off with 2 sets of push ups and crunches.

Summary:
Had an easy enough session, was hungover from the work do the previous day. Going to try to get some more running in as I did pretty bad today.
Back to normal tomorrow.