Your new Simian Overlord!

Hail 2 Da Chimp

Saturday 15/08/09:

Running:
10 miles - Frank Duffy race in Phoenix Park.
1:30:16

Summary:
Crap session, only 13 hours rest between the run and last nights session, forgot to bring my knee support. Ran 7:10 min miles for the first 5 miles, even though I had to stop a few times.
At mile 6 my knee completly went and had to walk the remaining 4 miles :mad:

MoonDancer

Hail 2 Da Chimp wrote: »

had to walk the remaining 4 miles :mad:

Don't tell me my piggy back won't be happening for the warriors run!

Between me & my back & you & your knee, we'll have to work something out! lol Maybe we can make a sledge with Robbie or Drew and use them for the decent?

Hail 2 Da Chimp

MoonDancer wrote: »

Don't tell me my piggy back won't be happening for the warriors run!

I'll give you a piggy back if you can keep up with me until the mountain!

Hail 2 Da Chimp

Monday 17/08/09:
Weight 79.37Kg - 12St7lbs.

MMA - M.T.:
Clinch:
Take down from clinch.
Take the back from clinch.
Guillotine from clinch.
Head movement - dodging the jab.

5 x 3 min rounds on Thai pads:
Jab.
1, 2, L knee.
1, 2, hook R knee.
Slip jab & hook, L hook, R cross & L knee.
Slip cross & L hook, cross, L hook & R knee.

2 x 3 min rounds of sparring, light striking w/ takedowns.
2 x 3 mins grappling -> working with some beginners, so easy work.

Summary:
Had another physio appointment, looks like there's no damage done to my R.C. it was a pinched nerve from my pull ups last week. But due to the existing injury with my R.C. the muscles just went into shutdown to protect it.
Noticed I still had some tingling in my arm and hand after training last night, so hopefully the pinched nerve won't return.

MoonDancer

Thats a deal How's the knee? Any better?

Hail 2 Da Chimp

Ah it's grand, not sure whats wrong with it. It's not sore at all, untill I run for any longer than 30 mins, then it starts to get sore. Went away for a while but it seems to be back again

Hail 2 Da Chimp

Tuesday 18/08/09:

Weights:
Warm up
BW push ups.
Diesel crew shoulder warm up - 1Kg, felt like a chump with the 1Kg but concentraiting on developing more control in my Rhomboids & Traps.
Dumbbell row w/Scap retraction:
25lbs x 10

Dumbbell press:
25Kg x 8
25Kg x 8
25Kg x 8

Front squat:
25Kg x 10
35Kg x 10
35Kg x 10
35Kg x 10

Cable row:
67.5Kg x 10
67.5Kg x 10

Deadlift:
60Kg x 10
60Kg x 10

Summary:
Think that it, felt like sh!t in work so didn't want to do any running. Will try to get out again for a tempo run.
Shoulder felt dodgy doing the rows & deadlifts (from training on Monday) so took it handy.

Hail 2 Da Chimp

Wednesday 19/08/09:
Weight 79.37Kg - 12St7lbs.

MMA - BJJ:
Drills:
Regaining mount when opponent bridges you off.
Half guard:
Triangle choke.
Triangle -> opponent stands up -> transition to arm-bar (grabbing their leg and pulling your head towards them)
Taking the back.
Side control:
Knee on belly, arm bar on opposite side (putting foot beside their head to trick em)
Arm bar, transition to triangle choke.

2 x 3 mins boxing, light kicks.
2 x 3 mins grappling.

Summary:
Boxing went sh!t, not sure what was up. Definitely didn't have my head in the right place for this. Putting it down to an off day.
Grappling went OK, got caught in a triangle and guillotine, almost escaped both -> need to work on this.

Hail 2 Da Chimp

Thursday 20/08/09:

Running:
40 mins - treadmill - random setting:
0 - 20 mins - L5
20 - 30 mins - L7
30 - 40 mins - L10

Crunches & Russian twist 20Kg:
20 & 12
15 & 12
15 & 16

Summary:
Easy session, going to try the full course on Saturday.
MMA again tonight.

Hail 2 Da Chimp

Friday 21/08/09:

MMA - BJJ:
Drills:
Bridging.
Keeping mount.
Escaping mount.
Sweep from mount - posting on hand, trap their knee and bridge them off.
Sweep from guard - posting on to hand, trap their arm and bridge them off.
Triangle from open guard.
Arm bar from guard.
Half guard - reverasl, taking half mount.
Opponent passes guard - Arm bar.
Opponent passes guard to right - Reversal, trapping arm, rolling backwards, trap leg and take back.

2 x 3 mins grappling.
1 x 3 mins on defence with MMA gloves.

Summary:
Gettin' old - thats all I can remember!

Hail 2 Da Chimp

Saturday 22/08/09:

Running:
Warriors course - 1:27!!!
HR Max: 179
HR Avg: 157

Summary:
Thats good going for me, could have done it a bit faster. Hurt my ankle (one of the guys blocked a body kick with his elbow and got me on the ankle), hasn't bothered me but when I was running on a gradient of approx 45 degrees (running across the mountain), it felt like I'd twisted my ankle.
Should be fully healed bt Saturday.
But it means I had to walk a relatively easy section of the course so I could possibly have shaved 5 mins off that time.
MMA Monday & Wednesday, taking Friday off to be rested for the race on Sat so will pick up the slack on Thursday, maybe punch bag.

Edit: worth noting I think the course is actually 14.2Km this year, so with the shorter distance I should be able to beat my PB this direction which is 1:17:59 I think.

Hail 2 Da Chimp

Sunday 23/08/09:

Training:
3 x mins shadow boxing.
5 x mins shadow boxing -> last 2 mins working on front kicks.
5 x mins shadow boxing -> last 2 mins working on head movement.

YTWL - shoulder warm up.
R.C. work with light dumbbells.

Summary:
As it says on the tin.
Funnily enough I decided to warm my shoulders up AFTER the shadow boxing

Hail 2 Da Chimp

Monday 24/08/09:

MMA - Boxing:
Drills:
Jab
Opponent jabs -> Takedown.
Jab w/ takedown.
5 x rounds on focus mits - takedowns in all rounds:
Avoid the jab, 1, 2. -> sliding away from the bab & back in to counter.
Jab & avoid the jab, 1, 2.
Slip the jab & cross, L hook, cross.
Slip the cross, cross, L hook, cross.
1,2 & slip the jab, cross, duck the L hook, R hook.

2 x 3 mins boxing
3 x 3 mins grappling

Summary:
A lot of work on foot work, fairly let the hands fly with the sparring. Got caught a few times so will work on my guard and keeping my chin down.

Hail 2 Da Chimp

Tuesday 25/08/09:

Training:
Pilates - 20 mins.
1 x 5 min rounds of shadow boxing.

Summary:
Pilates - ya you heard me!!!
Mrs. Chimpy was doing her pilates so I decided I'd join in, was good craic and actually tougher than I'd expected.
Didn't feel upto going for a run - so a light day. Had planned on doing 3 rounds of shadow boxing but got interrupted.

Killme00

Ok wtf, Pilates

:pac:

edit: I take it back, if i could do this in Jits triangles would be so much easier

Hail 2 Da Chimp

Wasn't doing anything as mad as that but my stomach was killing me after the first exercise!

Hail 2 Da Chimp

Tuesday 26/08/09:

MMA - BJJ:
Drills:
Guard - Kimora, Guillotine, Sweep.
Guard - all of the above.
Mount - escaping.
Mount - holding the mount.
Armbar.
Defence from guard pass left hand side - move hips out and roll back to guard.
Defence from guard pass left hand side - grab their bicep, under hook w/ left hand, right shin across their body and escape to the back.
Defence from guard pass right hand side - Trap arm, roll back, trap leg and take the back.
Bicep cutter - from open guard.
Calf cutter - from mount.

4 x 3 mins grappling

Summary:
All I can think of now, was a fairly tough class. I always have trouble with keeping guard, so hopefully this wil stick!

Hail 2 Da Chimp

Thursday 27/08/09:

Running:
30 mins - rast run, approx 3 miles.

Summary:
Light session.



Friday 28/08/09:

Running:
10 mins - fast

Summary:
Light session - in prep for the warriors.

Hail 2 Da Chimp

Saturday 29/08/09:

Warriors Run:
8.9 miles - 1:19
HRMax: 237
HRAvg: 174

Summary:
Pissed off with my time, I've had an injury to my knee for a few months which only seems to flair up on my long runs.
Looking at my time splits:
Start of mountain: 19mins - very happy with that.
I took the mountain fairly easy as planned, I arrived there fast enough and had planned to walk most of the up hill bits in order to save energy for the last section of the race.
Mountain finish: 48 mins - very happy with that.
No opportunity to pass anyone on the mountain. I was approx 10 mins ahead of my training times already, with plenty in the tank for the last 3.5 miles. I went strong for the first 1.5 miles and after that my knee started to hurt. I knew this would happen so I had brought a light knee support in my pocket - didn't work for me this time and I ended up walking a lot of the last mile!
Could probable have managed sub 75 mins if I hadn't hurt my knee. :mad:
Still managed approx 8 min miles for the last 3.5 miles.

Hail 2 Da Chimp

Sunday 29/08/09:

Training:
Rest day

Summary:
I will be concentrating a lot more on my MMA & conditioning for the next few weeks, looking into doing up a plan of action for myself.
Will look something like this:
Monday - MMA
Tuesday - Conditioning - Cross fit / GSP work out.
Wednesday - MMA
Thursday - Strenght work / Conditioning -> Bench, Squat, Deadlift, MP, Chin's.
Friday - MMA
Saturday - MMA / Conditioning.
Sunday - Rest day.

Goals are:
Improve ground game, takedowns and standup.
Improve conditioning, be able for at least 3 x 5 min rounds.
Drop %BF - will try to get measured this week again.
Stay injury free!!!! - For fúck sake how hard can that be?
Cut down on the booze (fecking wedding this week, hopefully won't miss any training).

Hail 2 Da Chimp

Monday 31/08/09:

MMA - BJJ:
Drills:
Passing guard & keeping guard.
Escaping mount & keeping mount.
Arm bar.
Front head locks:
Front headlock.
Peruvian Neck Tie - from shot.
PNT rolling to guard & finishing.
Kimora from sprawl position.
Kimora - opponent trys to roll out.

2 x 3 min rounds of grappling.
2 x 3 min rounds of boxing.

Summary:
Great class, didn't do so well with the grappling at the start but two class rounds of sparring at the end, last round lasted about 5 mins. Basically we just kept slugging it out untill we were both beat. I took a few good shots but also landed some nice combinations.

Hail 2 Da Chimp

Tuesday 1/08/09:

Weights - Shoulders & Legs:
Diesel crew shoulder warm up.
R.C. innies & outties.

Military press:
20Kg x 10
20Kg x 10
20Kg x 10

Front squat:
40Kg x 10
40Kg x 10
40Kg x 10

1 arm dumbell press:
30lbs x 10
25lbs x 10
25lbs x 10

Deadlift - dumbbells:
60Kg x 10
60Kg x 10
60Kg x 10

Bicep curls:
25lbs x 10
25lbs x 10
25lbs x 10

Push ups:
Bw x 10
Bw x 10

Summary:
Easy enough session. Haven't really worked my legs in a while and want to take it real slow with the shoulders.

Hail 2 Da Chimp

Wednesday 2/08/09:

MMA - Boxing:
Light bag:
5 x 3 min rounds, full thai.
1 x 3 min rounds GNP - mount.
1 x 3 min rounds GNP - mount, Knee on belly, side w/ knees.

R.C. work
Summary:
Training cancled - had to make do on the bag.

Hail 2 Da Chimp

Update:
I got my bodyfat measured again on Tuesday:
14.56% - same as 3 weeks ago. Which is a bit worrying as I have lost some weight, although the last 2 weeks my diet could have been cleaner (had pizza and chicken dippers on Sunday :pac:)

So I measured my BF while I was training for the warriors, mainly MMA training & running - very little weights.
Now I will be training MMA and S&C training and will measure my BF again in 3 weeks.

Hail 2 Da Chimp

Thursday 03/09/09:

Weights - George St. Pierre workout:

Shoulders:
Seated press 20Lbs x 10
Hang clean to press 20Kg x 10
Skull crushers 20Kg x 10
Bicep curl 20Kg x 10
Repeat 3 times 1 min break between sets.

Legs:
Squat* 40Kg x 10 -> All I could clean with
'Bell lunges 50Kg x 6 forward + 6 backwards
Hamstring stretch on swiss ball x 10 each leg.
Jumping squats x 10
Repeat 3 times 1 min break between sets.

Core:
Lower back rotations x 5 each direction R1 9Kg R2&3 10Kg
1 arm row 25Kg x 10
Bicycle crunch x 20
Swiss ball crunches x 10 20Lbs
Repeat 3 times 1 min break between sets.

Chest:
Bench press 40Kg x 10
Push up x 10
Inclined Fly 7Kg x 10
Bent over Row 40Kg x 10
Repeat 3 times 1 min break between sets.

Summary:
Love doing this workout, will be reintorducing it and some cross fit type stuff over the next few weeks.
Kept the weights light (except for the lunges - which killed me).
Will up the weights next week.

Hail 2 Da Chimp

Friday 4/09/09:

MMA - M.T.:
Drills:
Head movement - slipping the jab.
Moving away from jab & counter with jab.
Parry the cross & counter.
Parry the jab & counter.

Pad work:
Front kicks.
Left kick, Left punch.
Right kick, Right punch.
Left kick, straight L R L.
Right kick, Straight R L R.

2 x 3 min rounds of grappling.
2 x 3 min rounds of boxing.

Summary:
Nothing special, some light sparring. Think everyone was wrecked.

Hail 2 Da Chimp

Saturday 5/09/09:

Conditioning:
Running - fast pace - 15 mins.
R.C. work.

Summary:
Spent the day walking around town and was bollixed, so more of an active recovery day.

Hail 2 Da Chimp

Sunday 6/09/09:

MMA - BJJ:
Conditioning work.
Drills:
Passing / Keeping guard from takedown.
Passing / Keeping guard from open guard.
Escaping / keeping side control.
Escaping / keeping the back.
GNP on bag, with opponent dragging you away from bag.

2 x 5 mins grappling.

Summary:
Tough day, sat out 2 of the sparring sessions as I hurt my shoulder again while taking down one of the lads. Caught him in an armbar so that made it feel better...

MoonDancer

Hail 2 Da Chimp wrote: »

Sunday 6/09/09:
Caught him in an armbar so that made it feel better...

Playing with the kids doesn't count

Hail 2 Da Chimp

Damn... *deletes contents of fitness log*