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Hail 2 Da Chimp

Tuesday 28/09/09:

Running / cardio:
Run - fast enough pace - approx 6.5 miles in 52 mins.
8 min miles.

Summary:
N/A

Hail 2 Da Chimp

Wednesday 30/09/09:

Weights - George St. Pierre workout:
Stretched out.
R.C. band work.

Shoulders:
Seated Arnold press 25Lbs x 10
Thrusters 25Kg x 10
Skull crushers 25 Kg x 10
Bicep curl 25 Kg x 10
x 3 times 1 minute between.

2 min break

Legs:
Squat 45 Kg x 10
'Bell lunges 25Kg x 6 forward + 6 backwards +
Hamstring stretch on swiss ball x 10 each leg.
Jumping squats x 10
x 3 times 1 minute break.

2 min break

Core:
Lower back rotations x 5 each direction (10 in total) x 10Kg
Prone rows 25lbs bells x 10
Bicycle crunch x 20
Swiss ball crunches + 25lbs x 10
x 3 times

2 min break

Chest:
Bench press 45Kg x 10 +
Push up x 10
Inclined Fly 7Kg x 10
Bent over Row 45Kg x 10 +
x 3 times

Summary:
Going to miss training tonight - so said I'd do some thing in the afternoon to keep myself ticking over...

Hail 2 Da Chimp

Thursday 01/10/09:

Running / cardio:
Run 35 mins.

Summary:
Was fooked, had to stop and walk a few times, considering the amounts of carbs I ate I'm not sure what was up - felt like I was going to pass out at one stage

Hail 2 Da Chimp

Friday 02/10/09:

MMA - BJJ:
Drils:
Side control:
Arm bar - from guard.
Arm bar, triangle, omaplata - from guard.

Wrestling clinch.
Push opponents head & spin out of double underhooks.
Push opponents head & dig for underhook.

1 x 3 min round of grappling.
1 x 3 mins of grappling.

Summary:
Easy enough session...

Hail 2 Da Chimp

Saturday 03/10/09:

Rest day:
Rest day

Summary:
Taking it easy - no training.

Hail 2 Da Chimp

Sunday 04/10/09:

Rest day:
Rest day

Summary:
Taking it easy - no training.

Hail 2 Da Chimp

Monday 05/10/09:

MMA - Boxing:
Technical work:
Head movement.
Jab - moving in and out of range.
Cross - moving in & out of range.

Takedowns:
Jab & Single leg.
Randy Couture takedown *
1 arm 1 leg take down.

Focus mitts - with takedowns, & takedown defence:
Jab. Jab 1 & 2.
1,2,3,4
Cross, L hook Cross.
Jab, R uppercut, L hook.
Cross, L uppercut, R hook.

1 x 3 min round of boxing.
1 x 4 min round of boxing.
1 x 3 mins of grappling.
1 x 4 mins of grappling.
1 x 3 mins of grappling.

Summary:
Here's a cool gif of the Randy Couture takedown:
- love that takedown.
So much for an easy session, got my ass handed to me grappling, I think I've a brusied windpipe / adams apple from a choke.

Hail 2 Da Chimp

Tuesday 06/10/09:

Rest day:
Rest day

Summary:
Taking it easy.

Hail 2 Da Chimp

Wednesday 07/10/09:

MMA - BJJ:
Technical work - side control:
Hip escape from side control.
Escape from side control - rolling to stomach and grabbing leg for takedown.
Opponent tries to take mount - block their leg and pull guard.
Armbar - from guard.
Passing open guard & defence.

Triangle.
Turtle position:
Protect neck, grab your thigh to make some breathing room, move to side & take down.
If above fails - move to other side & takedown.

Guillotine defense - from inside guard:
Protect neck, reach over opponents shoulder for shoulder blade - post up and circle around.

~1 min round boxing - waiting for one of the lads to get his gear together.
4 min round boxing.
3 min round boxing.
4 min round boxing.

Summary:
All went well until the last round of boxing, took a few hard schlaps - head still ringing!
Some good basic technical work, which I needed to go over again.

Hail 2 Da Chimp

Thursday 08/10/09:

Rest day:
Rest day

Summary:
Taking it easy.

Hail 2 Da Chimp

Friday 09/10/09:

Weights - Chest & Back:
R.C. work with bands.
Face pulls.
Push ups to warm up.

Dumbbell press:
45lbs x 5
25Kg x 10
25Kg x 10
25Kg x 10

1 arm row:
25Kg x 10
Upright row:
30Kg x 10
1 arm row:
25Kg x 10
25Kg x 10

Incline dumbbell press:
25Kg x 5
25Kg x 5
25Kg x 5

Upright row:
30Kg x 10
Seated cable row:
75Kg x 10
75Kg x 10

Power cleans:
35Kg x 5

Triceps pull down & Bicep curl:
35Kg & 35Kg
35Kg & 30Kg
30Kg & 30Kg

Summary:
Going to miss training tonight - so thought I'd do a bit of light work in the gym this afternoon. Think I might be coming down with something, felt very weak.
Bodyfat 11.9%!!! - Down from 14.56%, not sure how accurate this is, I may get it tested in 2 weeks again just to be sure. Weight is definitely down though...

Hail 2 Da Chimp

Saturday 10/10/09:

Rest day:

Summary:
N/A

Hail 2 Da Chimp

Sunday 11/10/09:

Rest day:

Summary:
N/A

Hail 2 Da Chimp

Monday 12/10/09:

MMA:
Warm up:
Touch sparring.
Touch sparring w/ clinch.
Takedowns - light enough.
Takedowns from single leg.
Take down defense from single leg.
Passing open guard.
Defense from open guard.
Judo throw (Uchi-mata?)

3 x 3 min round boxing.
3 x 3 min round grappling.

Summary:
Tough session.

Hail 2 Da Chimp

Tuesday 13/10/09:

Rest day:
Rest day.

Summary:

Hail 2 Da Chimp

Wednesday 14/10/09:

Rest day:
Rest day.

Summary:

Hail 2 Da Chimp

Thursday 15/10/09:

Weights - Legs & Shoulders:
Deadlift:
90Kg x 10
100Kg x 10
100Kg x 10

Military press:
30Kg x 8 -> EZbar + 20Kg...
30Kg x 8
30Kg x 8

Front squat:
50Kg x 10
50Kg x 10
50Kg x 10

1 arm Arnold press:
10Kg x 10
Lateral flys:
3Kg x 10
1 arm Arnold press:
10Kg x 10
10Kg x 10

Lateral & bent over flys:
3Kg x 10
3Kg x 10

Summary:
Light enough session, haven't deadlifted (heavy) in a while but found 100Kg easy enough. Front squats were hard enough as I had to clean them and had no cage.
Messed around with some power cleans as well, may try integrating them into my workout.
Think I'll skip training again tonight and maybe do some conditioning myself, it's fairly obvious I'm going to go, with the aim of doing some light training and end up going hell for leather...

Hail 2 Da Chimp

Friday 16/10/09:

Conditioning
Skipping x 3 mins.
Push ups x 20
Crunches x 20
Bicep curls x 20 - approx 10KG
BW squats x 20

Repeat
(3 rounds of skipping 2 x rounds of circuits)

Summary:
Short session.

Hail 2 Da Chimp

Saturday 17/10/09:

Rest day
Rest day

Summary:
Went to Chaos in Derry - mental note: need to grow a pair and get into the ring myself.

Hail 2 Da Chimp

Sunday 18/10/09:

Conditioning
Skipping x 3 mins.
Push ups x 20
Crunches x 20
Bicep curls x 20 - approx 10KG
BW squats x 20

Repeat
(4 rounds of skipping no curls or push ups in the last round).

Summary:
Light enough session, need to do a bit of work on the skipping.


Edit: Whooo 500th post!

Hail 2 Da Chimp

Monday 19/10/09:

MMA - Boxing:
2 x 3 mins Touch sparring
3 mins wrestling clinch
3 mins Thai clinch.
3 mins clinch work w/ takedowns.
Jab work - moving in and out -> also with cross..
Blocking hook, clinch and punching from clinch.

Focus mits:
Jab, jab cross.
Slip the jab, cross counter & Slip the cross, jab counter.
Slip jab, R cross, R hook, L uppercut, R hook.
Slip cross, L hook, L uppercut, R straight.
2,3 or 4 punch combination, with pad holder shooting for takedown.

3 x 3 mins boxing -> 2 rounds with takedowns & G'N'P.

Summary:
Good session.

Hail 2 Da Chimp

Tuesday 20/10/09:

Weights - Legs & Shoulders:
Deadlift:
105Kg x 10
105Kg x 5 + 100Kg x 5 -> epic fail.
100Kg x 10

Military press:
30Kg x 8 -> EZbar + 20Kg...
30Kg x 8
30Kg x 8

Power cleans:
55Kg x 3
Front squat:
55Kg x 4 + 50Kg x 6 -> epic fail!
52.5Kg x 10
52.5Kg x 10

1 arm Arnold press:
10Kg x 10
10Kg x 10
10Kg x 10

Lateral & bent over flys:
3Kg x ??? -> thrown in during Arnold press & randomly during legs.

Power cleans:
52.5Kg x 5

Summary:
Fúck me those deadlifts and squats nearly KILLED me. I'm putting it down to training last night tiring me out - must have had a lot more in the tank last week than I thought...
Enjoyed the power cleans at the end, although I was too tired to really explode up with the bar.

Roper

It's just occurred to me that you train with Ryano. I used to train with Ryano. Do we know each other?

Hail 2 Da Chimp

Roper wrote: »

It's just occurred to me that you train with Ryano. I used to train with Ryano. Do we know each other?

Hey Roper, don't think I've ever met you. I don't actually train with team Ryano (never have), I train with a small enough club (don't really want to post too many personal details online, as you can probably understand).
Rest assured if I'm at any of your events or see you in any of the competitions I'll introduce myself

Hail 2 Da Chimp

Wednesday 21/10/09:

MMA - BJJ:
Touch sparring / warm up:
Passing guard & defense.
G'N'P & defence.
Sweep from guard - take back.
Side control:
North south position -> kimura / armbar.

3 x rounds of boxing.
1.5 rounds of grappling.

Summary:
Tough enough session, with some tough sparring.

Roper

Hail 2 Da Chimp wrote: »

Hey Roper, don't think I've ever met you. I don't actually train with team Ryano (never have), I train with a small enough club (don't really want to post too many personal details online, as you can probably understand).
Rest assured if I'm at any of your events or see you in any of the competitions I'll introduce myself

Ah okay. Don't know why i assumed that!

Hail 2 Da Chimp

It's actually not the first time it's happened
I think Khannie thought I trained in Bridgstone too.

Hail 2 Da Chimp

Thursday 22/10/09:

Rest day:
Rest day.

Summary:
N/A

Hail 2 Da Chimp

Friday 23/10/09:

MMA - MT:
M.T. training
5 rounds of pad work.
Sparring

Summary:
N/A

Hail 2 Da Chimp

Saturday 24/10/09:

Conditioning:
Skipping & circuit training.
Push ups.
Punching w. resistance band
Weighted hooks.
Weighted punching.
Dumbbell wood choppers.
etc...

Summary:
N/A[/QUOTE]