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MoonDancer

Hail 2 Da Chimp wrote: »

First time training / sparring since I got my eyes lasered

Are you able to actually hit them now, or do you still miss??
lol
:P

Hail 2 Da Chimp

Lets just say I landed a few good shots

Hail 2 Da Chimp

Thursday 07/05/09:
Diet was clean.

Conditioning:
10 mins on Treadmill x L6 random. 9-11KPH.

Rotator cuff work:
Bent over fly:
10lbs x 10 x 3 sets
cuban press / clean:
10lbs x ??? x 3 sets
BW pull ups x 5 to warm up.

Crossfit - Cindy:
5 chin ups, 10 push ups, 15 BW squats.
10:03 mins - 8 rounds

Power clean -> thruster -> front squat:
20Kg x 5 x 3 sets
30Kg x 5 x 5 sets

1 hour in total of sweating & cursing

Rotator cuff work on resistance band when I was watching TV.

Summary:
Decided I'd have a go at one of the Crossfit routines, it kicked my ass. I think I'll do this again next week until I can actually do the full 20 minutes.
Pull ups were all dodgy, tried the kipping pull ups - my shoulder is still dodgy so starting off lightly. Also Kept the thrusters light but shoulder seems grand today.
Lat pull down machine was broken - no face pulls!

Hail 2 Da Chimp

Friday 08/05/09 - Sunday 10/05/09:
Tried to keep the diet as clean as possible - Sunday was a cheat day and had a good few beers on Sat night.

Training:
Rest days.

Summary:
Something came up - no training. More MMA & Conditioning this week.

Killme00

Hail 2 Da Chimp wrote: »

Escape from Triangle - posture up and stand on opponents bicep, turn out of it.
Escape from Triangle - putting opponents knee on floor and levering his leg until he lets go.

Gonna try these tonight, my only success so far has come from stacking.

Hail 2 Da Chimp

TBH my best bet is stacking the person, it's simple but effective and unless they're very flexible they're in trouble.
This is similar to the 2nd one I mentioned, except you hold the knee with both hands, and really crank their leg with your shoulder - they shouldn't be able to go for an arm bar then:

https://www.youtube.com/watch?v=ZATfYAlbtJ4

With the first one - say your right arm is trapped:
Basically push their hands onto the floor (off your head).
Put your right knee up against their back / ass.
posture up and step onto their bicep (their right bicep).
Push off their bicep and turn your hips right (so you're not using your head to push off their legs but your whole body).
You should land beside them and be able to take side control.

I found you need to be a bit flexible in order to stand on their bicep while your head's trapped but it's definitely worth drilling.


Edit 2: The sit and pray escape looks fairly good too, it's on youtube by submissions101.

Hail 2 Da Chimp

Monday 11/05/09:
Diet was clean.

MMA - M.T.:
4 x 3 min rounds on Thai pads.
1 x 3 min round blocking leg kicks & 1,2 combo.
1 x 3 min round sparring.
10 x 3 min rounds shadow boxing, 100% effort. (With sprawl, full Thai)
> Crunches, plank,

Summary:
FÚcked up my right shin. Can barely walk today... God damn leg kicks. Today is a rest day then.
Wasn't too tired on the pads though so it's not so bad.

Hail 2 Da Chimp

Tuesday 14/05/09:
Diet was clean.

Training:
Rest day.
Approx 15 minutes on R.C.

Summary:
N/A.

Hail 2 Da Chimp

Wednesday 13/05/09:
Diet was clean.

MMA - M.T.:
Few rounds of shadow boxing.
Small bit on the pads.
Push ups, crunches, Squats, back extensions.

Summary:
Ended up coaching the beginners, so did SFA myself. Good experience.
I've been on a bulk & cut cycle for the last few weeks. Cutting since last Monday. The previous 4 weeks were the bulk cycle.
Back to my original weight today, here are the details:
Max: 12 stone 13Lbs. Peaked at 82Kg.
Min: 12stone 10Lbs. Approx 80Kg
I didn't actually take measurments before and after (not the smartest thing I've ever done), and have done SFA cardio this week - inspite of best intentions. But I am looking a lot more cut.

Hail 2 Da Chimp

Thursday 14/05/09:
Diet was clean.

Cardio / Conditioning:
5 mins x-trainer - legs starting to hurt so knocked it on the head.

Face pulls:
Internal:
15 Kg x ??? x 2 sets
External:
15 Kg x ??? x 2 sets

Cross fit - Cindy:
5 pull ups, 10 push ups, 15 squats.
19mins 52 sec: 13 rounds.

Face pulls:
Internal:
15 Kg x ??? x 2 sets
External:
15 Kg x ??? x 2 sets

Power clean:
30Kg x ???
Power clean -> Front squat -> Thrusters:
35Kg x 8
30Kg x 5

Shoulders klicking, was wrecked anyway, so said I'd call it a day.

Later that day:
Rotator cuff work at home.
Approx 15 mins messing around with resistance band.

Summary:
Was wrecked even before I started the Crossfit workout. Pull ups were fairly dodgy, these were the limiting factor. Tried kipping pull ups but they weren't really working.
Shoulder feels sh!t today, may have to go back to physio. I'm obviously doing something to aggrivate it and I think it's the R.C. work as opposed to the pull ups (didn't go to full extension on the pull ups where this would normally have been what caused me grief).

Hail 2 Da Chimp

Friday 15/05/09:
Diet was clean - had a beer after training

MMA - M.T. & B.J.J.:
5 x 3 min rounds on Thai pads.
> punching, knees, elbows and front kicks (no round houses).
2 x 3 min rounds on hook & jab pads.
> speed work. Head movement.
2 x 3 min rounds grappling.

Summary:
Class session. Good solid striking, didn't gas - even on the fifth round. Was a bit scattered on the 7th round but apparently my power was consistant the whole way through. Felt great doing the speed work after the power work.
Got caught in a heel hook on the last round of grappling, knee clicked! Then when I was getting into the car on Sat I got a very sharp pain in it
Getting into bed last night I got a sharp pain in it again... Will be wrapping it this week...

Hail 2 Da Chimp

Saturday 16/05/09:
Diet was clean - 4 beers and some choc.

Cardio:
Cross trainer 30 mins x L5 - normal (as opposed to random setting)

Ab pull downs:
40Kg x 10
Swiss ball crunches:
25Lbs x 10
25Lbs x 15
25Lbs x 15

Cable curls:
40Kg x 5
40Kg x 5
40Kg x 5

Summary:
Wanted to do a 6 mile (10K) run but shins were sore again. Did 5.4K on cross trainer anyway.
Said I'd do some bicep / stomach work as I've been neglecting them...
Needed to get out of the gym in a hurry as I'd plans so short session.

Hail 2 Da Chimp

Sunday 17/05/09:
Diet was clean - had some choc.
Weight was 12: 8 lbs on Sun - new low.

Cardio:
Rest day.

Summary:
Weight was 12Stone 8lbs on Sun, back to 12 10 this am. should probably record it in Kg as it's be more accurate.

Hail 2 Da Chimp

Monday 18/05/09:
Diet was clean.

MMA / M.T.:
Takedowns
Standing up from guard.
5 x rounds on thai pads.
>Full thai.
2 x rounds of clinch.
2 x rounds of sparring with takedowns and G'N'P.

Summary:
Crap session, feeling pretty tired. Had no energy when it came to sparring. Feeling very battered and bruised today so may give Wednesdays class a miss.

Hail 2 Da Chimp

Tuesday 19/05/09:
Diet is not going too well had a nutrigrain, bar of choc and 250ml of coke.
Ate feck all all day until dinner. Weight loss has stalled at my original weight.

Training:
Rest day.

Summary:
N/A

Hail 2 Da Chimp

Wednesday 20/05/09:
Diet was clean. Weight down to 12stone 8lbs again, I think it's probably somewhere in the 12S 9lbs region. Should probably be measuring in Kg as it's more accurate.

MMA / BJJ:
Drills:

• Shooting.
• Shooting w/ takedowns.
• Guard to guillotine / kimora.
• Escape from side control - hips out.
• Escape from mount - hips out.
• Taking the back - from guard.
• Taking the back - from 1/2 guard.
• Omaplata.
• Omaplata - escape.

3 x 3 mins grappling.

Summary:
Good session, felt wrecked though maybe it's time to give up on the diet

Hail 2 Da Chimp

Wednesday 21/05/09:
Had a Chinease and some Choc, weight: 12 stone 9lbs.

Training:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp

Friday 22/05/09:
Weight 12stone 8 lbs again.

MMA M.T.:
3 x 3 min rounds with Thai pads.
2 x 3 min rounds w/ hook & jab pads.
3 x 2 min rounds Thai clinch w/ knees.
2 x 3 min rounds sparring w/ MMA gloves. Takedowns & submissions.
2 x 3 min rounds of boxing.

Summary:
Good session but I hurt my good shoulder. Feel the familiar pangs of an injured R.C. I've been doing a bit of Rotator Cuff stuff most nights so I may just leave it out for a few days.

Hail 2 Da Chimp

Saturday 23/05/09:
Diet was OK - had about 7 pints.

Running:
New mountain course for Warriors.
Approx 1 hour.

Summary:
Good enough session, kind of got lost and there was a huge amount of goats / sheep (:rolleyes:) on the track so it took us a little longer to navigate them!

Hail 2 Da Chimp

Sunday 23/05/09:
Diet was crap ate a lot of junk.

Training:
Rest day.

Summary:
N/A.

Killme00

Hail 2 Da Chimp wrote: »

Diet was OK - had about 7 pints.

Hahaha, Mountain goats driving you to drink.

Hail 2 Da Chimp

It was.. uh.. pretty stressful and I needed something to calm my nerves after!

<_<

>_>

MoonDancer

haha, it was a bit scary for a couple of moments. I thought Billy the goat was gonna start charging a few times! I had my escape route already mapped out!!

Hail 2 Da Chimp

Monday 26/05/09:
Diet was clean.

MMA BJJ:
Drills:
Guard - kimora.
Guard - arm bar (trap arm, foot on hip, thigh on shoulder -> arm bar.).
Side control escape - push head, hook head with leg and roll to arm bar.
Side control escape - roll.
Side control escape - hook leg, take the back.
Half guard (half mount?) to arm bar.
3 x 3 mins grappling. 1st round w/ takedowns.

Summary:
All i can think of now. Hurt my (good) shoulder, so I left early instead of chancing it.
Some epic rolling. Got tapped twice in one round though. Other two rounds were absolute wars! Think I got caught twice in guillotine so will watch that.

Hail 2 Da Chimp

Tuesday 26/05/09:
Diet was clean.

Cardio:
~10 mins easy run.
8 x hill sprints.

• 1 17 Sec
• 2 18 Sec
• 3 19 Sec
• 4 19 Sec
  1 min break
• 5 19 Sec
• 6 19 Sec
  1 min break
• 7 16 Sec
• 8 19 Sec

~10 min run home.
38 mins total time.

Summary:
Exactly what it says on the tin...

MoonDancer

Hail 2 Da Chimp wrote: »

hill sprints.

oooh, has the warriors war begun???

Hail 2 Da Chimp

Nopebut I've had a few wars at training and want to make sure the conditioning is up to scratch!

Hail 2 Da Chimp

Wednesday 27/05/09:
Diet was clean.

Weights - Legs:
BW squats by a gazillion
BW lunges.
Jumping squats.

Squat:
20Kg x ???
60Kg x 5
60Kg x 5
80Kg x 3
80Kg x 3
80Kg x 20

Front squat:
20Kg x 8

Deadlift:
60Kg x 5
60Kg x 5
80Kg x 5
80Kg x 23
80Kg x 10

Summary:
Shoulder still dodgy so I skipped training... Was surprised how much I gassed doing the 20 squats. Tried the deadlift for as many reps as possible with BW on the bar but my legs were in bits. Need to watch the lockout on the deadlift too!

Hail 2 Da Chimp

Thursday 28/05/09:
Diet was clean.

Training:
Rest day.

Summary:
Shoulder still sore, I leaned over to press the button in the elevator and got a really sharp pain in it
Will be subbing training for the gym tonight as I have other commitments.

Hail 2 Da Chimp

Friday 29/05/09:
Had a take away.

Training:
Chest press:
82.5Kg x 20

Cable row:
82.5 x 20 (had to take a break here for a few seconds).

Some other stuff, I can't remember now.

Summary:
Forgot I actually got 30mins in the gym before having to leave.


Saturday 30/05/09:
Had a BBQ.

Run:
Just under 6 miles, approx 53 mins.

Summary:
Got scorched, underestimated how hot it was.