Your new Simian Overlord!

Hail 2 Da Chimp

Thursday 11/12/09:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Friday 11/12/09:

Weights - Legs & Shoulders:

Shoulder press -> alternating front, lateral raises and bent over flys between sets:
27.5Kg x 8
27.5Kg x 8
27.5Kg x 8
27.5Kg x 8

Seated rows:
Deadlift:
90Kg x 8
90Kg x 8
90Kg x 8

1 arm Arnold press:
10Kg x 8
10Kg x 8
10Kg x 8

Front squat:
40Kg x 5
50Kg x 8

Summary:
Was bollixed after the deads, legs were shaking a lot when doing the front squat, so I left it at that.

Hail 2 Da Chimp

Saturday 12/12/09:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Sunday 13/12/09:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Monday 14/12/09:

Conditioning:
Treadmill:
Hill run - 10 mins, L8 13Kph
10 x T push ups X 4Kg.
15 x crunches.
15 x front squats x ~30Kg?
No rest.
Rowing machine:
Hill run - 10 mins, L8 13Kph
10 x T push ups X 4Kg.
15 x crunches.
15 x front squats x ~30Kg
Crosstrainer L10 10 mins:
No rest.
Hill run - 10 mins, L8 13Kph
10 x T push ups X 4Kg.
15 x crunches.
15 x front squats x ~30Kg?

Summary:
hard, fast session. Still not up to heading back to training...

Hail 2 Da Chimp

Tuesday 15/12/09:

Weights - Chest & Back:

Diesel Crew shoulder warm up.

Dumbbell press:
25Kg x 10
25Kg x 10
25Kg x 10

1 Arm row:
25Kg x 10
25Kg x 10
25Kg x 10

Inclined press:
25Kg x 5 Incline +1
25Kg x 5 Incline +2
20.4Kg x 5 Incline +3
25Kg x 5 Incline +2

Bodyweight Rows:
10
10 (8+2)
10 (7+3)

Tricep pushdowns:
~30Kg x 10
Bicep curls:
30lbs x 10
Tricep pushdowns:
~30Kg x 10
Bicep curls:
35lbs x 10
Tricep pushdowns:
~37.5Kg x 10
Bicep curls:
30lbs x 10

Stretched out.

Summary:
Meh, shoulder is giving jip, which is unbelieveable considering how much rest I've given it!
Hand was a bit sore but felt I could have done better.

Hail 2 Da Chimp

Wednesday 16/12/09:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Thursday 17/12/09:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Friday 18/12/09:

Weights - Legs & Shoulders:

Deadlift:
100Kg x 8
100Kg x 8
100Kg x 8

Military press -> laterial & Front raises between sets (4Kg x 5):
30Kg x 8
30Kg x 8
30Kg x 8

Front squat:
45Kg x 5
45Kg x 8
45Kg x 8

1 arm Arnold press -> bent over flies between sets (4Kg x 5):
12Kg x 10
12Kg x 10
10Kg x 10

Summary:
Think that's it - really need to start writing this down

Hail 2 Da Chimp

Saturday 19/12/09:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Sunday 20/12/09:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Monday 21/12/09:

Weights - Chest & Back:
Push ups to warm up:
BW x 5 -> trying to keep elbows in.
BW x 5
BW x 5

Diesel Crew shoulder warm up 3.62Kg - 8lbs.

Dumbbell press:
27.5Kg x 10
27.5Kg x 10
27.5Kg x 10

1 Arm row:
27.5Kg x 10
27.5Kg x 10
27.5Kg x 10

Inclined press:
25Kg x 5 Incline +1
25Kg x 5 Incline +2
20.4Kg x 5 Incline +3
25Kg x 5 Incline +2
25Kg x 5 Incline +2

Bodyweight Rows:
10
10 (8+2)
10

Summary:
Hand was killing me, banged it last week, looks like I'll be stepping up the cardio. Tomorrow is my last day before Christmas to deadlift / squat, so if my hands not up to it, I'll be doing cardio!

Hail 2 Da Chimp

Tuesday 22/12/09:

Cardio - conditioning:
Stretched out.

Rowing machine:
L8 x 10 mins >2Km
Circuit.
Treadmill:
L8 x 10 mins - hill run.
Circuit.
Cross trainer:
L8 x 10 mins - random.
Circuit.

Circuit:
Crunches x 20
T-Press ups - 4Kg x 10 (5 each side)
Front Squat - 30Kg x 15
Bicep curl - 30Kg x 10

Full stretch out.

Summary:
Was pretty fecked doing this... Cranked it up to level 8 on all the cardio machines.

Hail 2 Da Chimp

Wednesday 23/12/09:

MMA - M.T. - Cardio:
Stretched out.

~20-25 mins on punching bag.
With skipping randomly thrown in for good measures.

Summary:
Took it very easy, as my hand is still sore. Taped my fingers, wore wraps, wore boxing gloves and barely touched the bag.

Hail 2 Da Chimp

Thursday 24/12/09:

Rest day:

Summary:
Christmas eve.

Hail 2 Da Chimp

Friday 25/12/09:

Rest day:

Summary:
Christmas Day.

Hail 2 Da Chimp

Saturday 26th - Monday 28th/12/09:

Rest day:

Summary:
St. Stephens day, etc...

Hail 2 Da Chimp

Tuesday 29/12/09:

Weights - Chest & Back:
Push ups to warm up:
BW x 5 -> trying to keep elbows in.
BW x 5

Diesel Crew shoulder warm up 3.62Kg - 8lbs.

Dumbbell press:
30Kg x 8
30Kg x 8
30Kg x 8

1 Arm row:
30Kg x 8
30Kg x 8
30Kg x 8

Inclined press:
25Kg x 5 Incline +1
25Kg x 5 Incline +2
25Kg x 2 Incline +3 + 20.4Kg x 2
25Kg x 5 Incline +2
25Kg x 5 Incline +1

Bodyweight Rows:
10
10
10

Tricep pushdown:
30Kg x 10
Bar bell curl:
30Kg x 10

Summary:
With a load of bird dogs, fire hydrants, face pulls, reverse flies thrown in at random intervals.

Hail 2 Da Chimp

Wednesday 30/12/09:

Cardio - M.T.:

Running & skipping to warm up.
Shadow boxing to warm up.

4 rounds on the punching bag:
Punching - easy enough, due to hand.
Kicking: Front kicks, roundhouses, side kicks & spinning side kicks.
Punching - easy enough, due to hand.
Kicking: Front kicks, roundhouses, side kicks & spinning side kicks.

Each round was about 10 mins long, low intensity, with skipping between rounds.

~10 mins of shooting some hoops.

Treadmill:
10 mins @ 12Kph, Incline 1.5.

Summary:
Fairly low intensity stuff, more like an hour of messing about in the gym than anything else...
Did the last 10 mins on the treadmill to get me warmed up enough for a good stretch out - then forgot to stretch out

Hail 2 Da Chimp

Thursday 31/12/09 - Sunday 3/01/10:

Rest day:
Rest days for New Years, etc...

Summary:
N/A

Hail 2 Da Chimp

Monday 05/01/10:

Cardio - M.T.:

Running & skipping to warm up.
Shadow boxing to warm up.

4 rounds on the punching bag:
Punching - easy enough, due to hand.
Kicking: Front kicks, roundhouses - mainly power stuff.
Punching - easy enough, due to hand.
Kicking: Front kicks, double roundhouses, side kicks & spinning side kicks - mainly flexibility stuff.

Each round was about 10 mins long, low intensity, with skipping between rounds.

Stretched out after.

Summary:
Low intensity stuff, shoulder is killing me again so am taking it very easy. Think it may be due to all the driving I've been doing over the holidays... Hasn't been sore during my workouts so will rest it and then it's back to training.

Hail 2 Da Chimp

Tuesday 3/01/10:

Rest day:
Rest day...

Summary:
N/A

Hail 2 Da Chimp

Wednesday 06/01/10:

MMA - BJJ:
Lots of warm up stuff.
Lots of stretching.
Lots of rolling etc... -> just incase we forgot.
Arm bar - 2 types from guard:
Heel hook from guard.

Sparing 2 x 5 mins:
From guard.
Trying to escape guard.

Strength:
Pistol squats - 3 x 5 -was able to manage these but had to hold onto the wall, tried to cheat as little as possible.
Incline situps - 5 x 5 while hanging from partners waist with legs.
Push ups x 60, was going for 100, tried to do them as strict as possible, keeping elbows in and taking strain off front of shoulders.

Summary:
Nice light session, enjoyed the strength stuff and a lot of new exercises thrown in.

Hail 2 Da Chimp

Thursday 07/01/10:

Weights - legs & shoulders:
Rowing machine 3-4 mins.
Stretched out.

Front squat:
50Kg x 10
50Kg x 10
55Kg x 12

Military press:
30Kg x 8
30Kg x 8
25Kg x 12

SLDL 30Kg bells:
60Kg x 10
60Kg x 10
60Kg x 12

1 arm Arnold press:
35lbs x 8
35lbs x 8
35lbs x 6

3x:
Bicep curl: 35Kg x 8
Tricep push down: 35Kg x 10 (set 1 was 30Kg)

Summary:
Legs are feckin sore today!!!

Hail 2 Da Chimp

Friday 08/01/10:

Rest day:

Summary:
Rest day...

Hail 2 Da Chimp

Saturday 09 - Sunday 10/01/10:

Rest day:

Summary:
Rest day... On holidays - traveling.

Killme00

Hail 2 Da Chimp wrote: »

Heel hook from guard.

Is the hell hook allowed in MMA? I thought it was banned in BJJ.

Hail 2 Da Chimp

Monday 11th - Saturday 16th/01/10:

Skiing:
Approx 6 hours of skiing every day.
Thursday - ski'd approx 30Km - Tobboganing in the evening!
Except Saturday - half day.

Summary:
Monday and Tuesday - did a lot of push ups and crunches after skiing, as the week progressed I took a few knocks (hand and wrist again) and wasn't able to keep this up.
Did some shoulder stretches and hip mobility stuff most of the days as well.
Some light shadow boxing, nothing much else.

Hail 2 Da Chimp

Sunday 17/01/10:

Rest day:

Summary:
Rest day - to do for the week:
Need to get my %BF measured.
Try for at least 3 MMA classes.
Try for 2 weights sessions.

Hail 2 Da Chimp

Killme00 wrote: »

Is the hell hook allowed in MMA? I thought it was banned in BJJ.

Hey man - straight heel hook is allowed, not if there's any twisting. Not sure if there's a difference between a heel and an Achilles lock - but one of them is allowed.