Your new Simian Overlord!

Hail 2 Da Chimp

Friday 25/04/08:
Food:
Breakfast:
Boiled egg,
Porridge,
Coffee

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

Pre dinner:
Cashews.

Dinner:
Chicken Korma & Rice.

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

Supper:
Muller rice.

Training:
MMA session. Very tough session, stand up, take downs and grappling.
When finished - did an endurance circuit.
Push ups, crunches squat jumps etc.
Jogged to and from training.

Hail 2 Da Chimp

Saturday:
Food:
Diet was very cleas all day, wheetabix for brekkie, chicken korma for dinner. No junk food, had a few drinks Sat evening but stopped drinking early in the evening.

Weights:
Shoulders and back.

Pull ups:
+10 Kg x 4 and bodyweight x 4.
+10 Kg x 4 and bodyweight x 4.
Bodyweight x 8.

Shoulder press machine:
57.5 KG x 8
57.5 Kg x 8
50 Kg x 8

Seated row:
67.5 Kg x 10
67.5 Kg x 10
67.5 Kg x 8

Seated dumb bell press:
30 Lbs x 10
30 Lbs x 8
30 Lbs x 8

Bent over row:
27.5 Kg x 10
27.5 Kg x 10
27.5 Kg x 10

One arm shoulder press:
30 Lbs x 10
35 Lbs x 10
35 Lbs x 10

Summary:
Took it easy on some of the exercises due to injury my shoulder last week, but it held out well.
All in all a good week - despite drinking too much mid week.

Hail 2 Da Chimp

Monday 28/04/08:
Food:
Breakfast:
Boiled egg,
Porridge,
OJ,
Coffee

Lunch:
Bap w/ ham, egg and tomato
Mushroom & leek soup
Pint of milk

Pre dinner:
Cashews

Dinner:
Lasagna and salad.

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

Supper:
Scone w/ butter & jam

Training:
Muay Thai / MMA training.
Instructor decided to increase the endurance, very tough session but very enjoyable.
Main bulk of the work was done in 4 x 4 min rounds.
1 minute pad work, 1 minute clinch, 1 minute pad work, 1 minute clinch, 1 min rest.
1 minute pad work, 1 minute grappling, 1 minute pad work, 1 minute grappling, 1 min rest.
Repeat.
Finished off with some grappling.
Jogged to and from training, went the long way home - added approx 5 mins onto my jog home.

Summary:
Great training session. Checked my weight this morning and it's up by a few pounds, I am a lot trimmer around the mid section also.
Haven't done measurements in a while.

Arsenal1986

just a quick note man...wheres the protein at breakfast?? ur not getting any in from night before till lunch the next day thats not great for trying to build muscle!3/4 eggs or a whey shake perhaps?!

Hail 2 Da Chimp

Cheers Arsenal, I was chatting to G'em and she said the exact same thing, going to get some more eggs into me in the morning.
I was also recommended Porridge and eggs by another mate so I'll give it a go.

Hail 2 Da Chimp

Tuesday 29/04/08:

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

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

Pre workout
banana,
Oat flap jack.

Dinner:
Lasagna w/ salad.

Supper:
Smoothie w/ 2 scoops of protein apple & banana made with water.
scone w/ butter & jam

Gym:
Legs & Chest:

Push ups to warm up.
Dumb bell press:
22.5Kg x 4
25Kg x 4
27.5 Kg x 8
30 Kg x 8
30 Kg x 5 + 27.5 Kg x 3

Straight Leg Dead-lift (30 Kg dumb bells):
60 Kg x 15
60 Kg x 15
60 Kg x 15

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

Squat - smith machine (no access to squat rack):
100 Kg x 8
110 Kg x 5 + 100 Kg x 3
100 Kg x 8

Summary:
Was a quick enough gym session, I was happy enough with the weights, managed to get out a few more reps with the dumb bell press on the 30 Kb 'bells.
Was wrecked by the time I got to the squat, gym was like a sauna so didn't do too well there.

Hail 2 Da Chimp

Wednesday 30/04/08:
Food:
Breakfast:
2 x Boiled eggs,
Porridge w/mandarin,
OJ,
Coffee

Lunch:
Bap w/ relish, chicken peppers & tomato
Possibly the worst bowl of tomato soup I've ever had. It was basically the sauce you get in spagetti-o's
Pint of milk

Pre dinner:
Cashews & pistachios.

Dinner:
1 1/2 breaded chicken breasts pasta & stir in sauce.

Post workout:
Smoothie w/ 2 scoops of protein apple and banana water <- liking the water in my PWO smoothies.

Supper:
Muller rice.

Training:
Muay Thai / MMA training.
Another tough session, was fucked by the last round, could bearly stand after.
Main bulk was 5 rounds with the last 2 rounds 4 mins each, alternating between pad work -> clinch work and pad work -> grappling.
2 rounds of sparring to finish.
Jogged to and from training.

Summary:
Another very good session, I have managed to tighten up my punches and increase power a lot. All my techniques had a good flow to them. Got a few good comments from one of the MT guys so I was happy enough.
will be missing training Friday (bank holiday weekend) so I am going to the gym tonight and will get a cardio session in on Sat.

Hail 2 Da Chimp

Thursday 1/05/08:

Food:
Breakfast:
Porridge w/ mandarin,
2 x boiled eggs,
coffee

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

Pre workout:
Banana,
Oat flap jack.

Postworkout:
Smoothie w/ apple, banana 2 scoops of protein water.

Dinner:
Steak w/ Pasta & stir in sauce.

Weights:
Shoulders and back.

Pull ups:
bodyweight x 10
bodyweight x 8 <- really struggled
Bodyweight x 8

Shoulder Press Smith Machine:
+30 Kg x 10
+30 Kg x 10
+30 KG x 8

Seated row:
67.5 Kg x 10
67.5 Kg x 10
67.5 Kg x 10

One arm shoulder press:
30 Lbs x 10
30 Lbs x 10
30 Lbs x 10

Bicep Curl Machine:
25 Kg x 10
25 Kg x 10
20 Kg x 10

Summary:
Shoulder still sore but I will be taking it easy over the bank holiday weekend.
Won't be training today (Friday) but hope to get some cardio in over the weekend.

Hail 2 Da Chimp

Friday 2/05/08:

Food:
Breakfast:
Porridge w/ mandarin,
2 x boiled eggs,
coffee

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

Lunch 2:
Smoothie w/ apple, banana 2 scoops of protein water.
Scone w/ butter & jam

Dinner:
2 x Chicken burgers, chips and potatoe waffles :pac:

Dinner 2:
Beef stew.
Had1 1/2 cans of beer.

Training:
Day off.

Hail 2 Da Chimp

Saturday 3/05/08:

Food:
Diet was pretty clean, went out for a few pints that evening, ended up drinking a lot though.

Training:
The beach!
Went for a run along the beach, got some interval training in also.

Run the lenght of the beach approx 10 mins.
8 x intervals
Run the lenght of the beach
7 x intervals.

Intervals: From the beach there is a pathway to the top of a cliff face, with approx 30 steps. Alternated sprint up these steps as fast as possible and sprinting up as fast as possible - stepping on each step. (Steps were pretty close together so it was easy to take 2 or more at a time).
I had a training partner with me so was a good session, altogether spent 45 mins running / sprinting.
Weather was crap incidently, although when we got back to the car to go home the sun decided to come out :mad:

Hail 2 Da Chimp

Sunday 04/05/08
Food:
Diet was pretty clean.

Training:
Rest day.


Monday 05/05/08:
Food:
Cheat day so I had a load of crap.

Training:
Missed training due to being sick. Hoping to get to the gym today (Monday).

Hail 2 Da Chimp

Tuesday 6/05/08:

Food:
Breakfast:
Porridge w/ mandarin,
2 x boiled eggs,
coffee

Lunch:
Baguette w/ chicken, egg and tomato
Mushroom soup.
Pint of milk.

Pre workout:
Banana,
Nutrigrain bar.

Dinner:
Steak w/ Pasta & stir in sauce.

Snack:
Smoothie w/ apple, banana 2 scoops of protein water.

Snack 2:
Muller rice.

Weights:
Shoulders and back.

Pull ups:
body-weight x 8
body-weight x 8
Body-weight x 8 <- Trying to improve my form so didn't over do it on reps.

Standing Dumbbell Shoulder Press:
30 Lbs x 10
35 Lbs x 10
35 Lbs x 10

Seated Row:
75 Kg x 10
75 Kg x 6 + 67.5 Kg x 3
75 Kg x 6 + 67.5 Kg x 3

One Arm Shoulder Press (Standing):
35 Lbs x 8
35 Lbs x 8
35 Lbs x 8

Pull ups:
Body-weight x 5
Chin ups Unilateral grip:
Body-weight x 5
Body-weight x 5 <- concentrating on form also.

Summary:
Still sick - probably shouldn't have gone to the gym, think I'll be giving training a miss tonight also. Will try to do measurements though.

Hail 2 Da Chimp

Wednesday 8/05/08:

Food:
Breakfast:
Porridge w/ mandarin,
2 x boiled eggs,
coffee

Lunch:
Baguette w/ chicken, egg and tomato
Veg soup.
Pint of milk.

Dinner:
Lasagna (homemade) w/ Salad

Snack:
Smoothie w/ apple, banana 2 scoops of protein, water.

Snack 2:
Banana

Training:
Went for a short run, approx 30 mins - slow enough pace.
Push ups
Jackknife crunckes to failure x 2 sets.
Bicep curls
Jumping squats to failure x 2 sets.
Some physio work and some stretching.

Summary:
Didn't feel up to going to MMA, thought I'd only end up spreading the cold to everyone in the club so did some light training myself.

Hail 2 Da Chimp

Thursday 8/05/08:

Food:
Breakfast:
Porridge w/ mandarin,
2 x boiled eggs,
coffee

Lunch:
Baguette w/ roast beef :pac:
Veg soup

PWO:
Smoothie w/ banana 1 scoop of protein, water.

Dinner:
Breaded chicken breast w/ pasta & stir in sauce.

Snack:
Smoothie w/ banana 1 scoops of protein, water.

Snack 2:
Scone w/ butter % jam

Gym:
3 x 3 mins boxing on the punching bag.

Dumbbell press:
27.5 Kg x 8
27.5 Kg x 8
27.5 Kg x 8

Dumbbell squat & press:
30 Lbs x 10
30 Lbs x 10
30 Lbs x 10 -> (30 Lbs per arm)

Swiss Ball Weighted Crunches:
30 Lbs x 10
30 Lbs x 10
30 Lbs x 10

Seated Cable Row:
70 Kg x 10
70 Kg x 10
70 Kg x 8

Treadmill @ 12K/h Random setting for 10 mins.

Hail 2 Da Chimp

Friday 9/05/08:

Food:
Breakfast:
Porridge w/ mandarin,
2 x boiled eggs,
coffee

Lunch:
Baguette w/ chicken, egg and tomato
Veg soup.
Pint of milk.

Dinner:
Chicken breast w/ pasta & stir in sauce.
Snack:

Smoothie w/ apple, banana 2 scoops of protein, water.

Brazilian Jiu jitsu:
Had a good session, started off with take downs and progressed to ground work.

Saturday 10/05/08:
Food:
Diet was bad, had a takeaway and a LOT of drink!

Gym:
Dumbbell Press:
Push ups to warm up.
25 Kg x 4
25 Kg x 4
27.5 Kg x 8
27.5 Kg x 8
27.5 Kg x 8

Squat:
Body weight to warm up
60 Kg x 5
80 Kg x 5
100 Kg x 2 <- pulled a muscle in my back, which I had hurt Friday night while grappling :mad:
Seems to be better now, I don't think I had warmed up enough and was pretty sore from training the previous night.

Step ups:
60 Lbs x 8 each side.
60 Lbs x 10 each side.
Called it a day here.

Sunday 11/05/06:
Went for a 30 min run, kept it at a nice comfortable pace until the last 10 mins where I gradually upped the pace. Didn't do any exercises afterwards to rest my back which felt fine, i plan on going to M.T. tonight and giving it a good check out there.

Hail 2 Da Chimp

Monday 12/05/08:

Food:
Breakfast:
2 x Boiled eggs,
Porridge w/mandarin,
Apple juice,
Coffee

Lunch:
Bap w/ chicken & egg & tomato
Pint of milk

Pre dinner:
Cashews

Dinner:
Lasagna w/ salad

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

Supper:
Banana & cashews

Training:
Muay Thai / MMA training.
Main bulk was 5 rounds with the last 2 rounds 4 mins each, alternating between:
Round5: Pad work -> g'n'p -> pad work -> g'n'p.
Round4: Pad work -> clinch work -> pad work -> clinch
2 rounds of sparring to finish.
Jogged to and from training.

Summary:
Very happy with last nights session, instructor also mentioned to me my cardio was excellent so I was happy with that!

Hail 2 Da Chimp

Tuesday 13/05/08:

Food:
Breakfast:
2 x Boiled eggs,
Porridge w/mandarin,
Apple juice,
Coffee

Lunch:
Bap w/ chicken & egg & tomato
Pint of milk

Pre dinner:
Cashews

Dinner:
Chicken w/ Risotto

Snack:
Banana w/ oat flap jack.

Also had about 4 pints.

Training:
Day off, went to a gig in town instead :cool:

Hail 2 Da Chimp

Wednesday 14/05/08:

Food:
Breakfast:
2 x Boiled eggs,
Porridge w/mandarin,
Apple juice,
Coffee

Lunch:
Bap w/ Roast pork lettuce & tomato
Pint o' milk

Pre dinner:
Cashews

Dinner:
Breaded chicken fillet w/ pasta & stir in sauce

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

Supper:
Banana & cashews

Training:
Brazillian Jiu jitsu, very technical class, was a nice break from the MMA classes, had more time to concentrate on technique.
Finished off with 3 x 3mins of grappling.

Summary:
Won't be updating the log for a while now as I am away on holidays
Will try to keep it up when I get back but I may not include so much diet information...

Hail 2 Da Chimp

Saturday 24/05/08:

Food:
Diet was OK but had a fair bit to drink.

Running:
Apporx 6 miles - 50 mins. This was the longest run I have had in a long time so I kept the pace slow enough.
Finished off with three rounds of:
Pushups -> Jack knife situps -> Body weight squats -> Lunge thrusts -> 1 min rest & repeat.

Summary:
Didn't make training on Friday as I was just back from holidays and needed sleep, will be trying to get back to my usual routine. I did the above 3 round circuit a few nights on my holiday and went to the gym once (weather wasn't great - needed something to do).
I have put on a few pounds but shouldn't be too much of a problem once I get back into a routine.

Hail 2 Da Chimp

Monday 26/05/08:

Food:
Breakfast:
2 x Boiled eggs,
Porridge w/mandarin,
Apple juice,
Coffee

Lunch:
Bap w/ chicken & ham & lettuce
Veg soup
Pint of milk

Dinner:
Lasagna w/ salad

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

Supper:
Cashews

Training:
Muay Thai / MMA training.
3 rounds of sparring (1 with takedowns) to finish.
Jogged to and from training.

Summary:
Pretty good training session, the week off seems to have done me a lot of good, my strength has improved a lot.

Hail 2 Da Chimp

Thursday 29/05/08:

Food:
Breakfast:
2 x Boiled eggs,
Porridge w/mandarin,
Apple juice,
Coffee

Lunch:
Bap w/ chicken & ham & lettuce
Veg soup
Pint of milk

Dinner:
Beef subway :pac:

Post workout:
Smoothie w/ 2 scoops of protein, banana water.
Cashews

Gym:

Push ups to warm up.
Jack knife crunches.
Pull ups x 8

'Bell Press:
25 Kg x 10
25 Kg x 10
25 Kg x 10 *

Pullups:
BW x 8
BW x 8
BW x 6
BW x 5 <- unilateral grip.

Step ups:
40 Kg x 7
40 Kg x 8
40 Kg x 8

1 Arm Shoulder press - 'bells:
35 Lbs x 10
35 Lbs x 10
35 Lbs x 10

Dead lift - 30 Kg bells:
Romanian x 12 reps.
SL x 12 reps
SL x 12 reps.

Seated cable row:
60 Kg x 10
60 Kg x 10
60 Kg x 10

Summary:
Was sore from training so I took it pretty easy on some of the exercises, also have been pretty busy with work - missed training wed and no time to update log.

BossArky

Is your weight moving up or down? I saw in the initial post that you mentioned you wanted to get from 80kg to 75kg. What height are you?

Hail 2 Da Chimp

Hey Arky, I actually made a mistake in my first post.
I think I was actually 78 Kg in my original post (I can't edit it now). My natural weight seems to be around the 75Kg mark but this was down to mainly training in cardio with little resistance training.
Ideally I would like to get up to the 80Kg mark while keeping as trim as possible. I weighed myself this morning and I was 12Stone 6Lbs -> 78.9 Kg.
Although this is down to the fact that I haven't been training as much and my diet seems to have gone out the window.
But I am going to start the fitness log again today.
So basically I started the log after a slump in training at 78Kg, lots at least an inch around my waist and stayed at 78 Kg. My goal is to add as much muscle as possible with 80Kg as my starting goal then I will re-evaluate.

Height is 6"1.5 inches. I have to get that extra half inch in - it makes all the difference :pac:

BossArky

Cool, and height?

Hail 2 Da Chimp

Friday 30/05/08:
No training.

Saturday 1/06/08:

Run:
Went for a 15min run - was too hot so I cut it short.

Weights:
Alternating between Military press and Pull ups, 1 set of each back to back.

Military press +36Kg x 10
Pull ups BW x 8 reps.
x 3 rounds.

Alternating between Push ups (feet raised on chair) and Squats:

Push ups x 20
Squats x 20-15* -> bar +36Kg
x 3 rounds.

* I had no way of lifting the bar over my head with any more weight added maybe I should have done the squats before i worked my shoulders .

Summary:
All in all a good circuit, the run could have gone better, but I wasn't in the mood for a long run. I added in about 3 sprints also.

Sunday 2/06/08:
No training

Monday 3/06/08:
No training - got home too late for the MMA class.

Hail 2 Da Chimp

Tuesday 5/06/08:

Food:
Breakfast:
2 x Boiled eggs,
2 x wheetabix
OJ,
Coffee

Lunch:
Bap w/ chicken & ham & lettuce
Spicy tomato soup,
Pint of milk

Post workout:
Cashews

Dinner:
Spag bol

Snack:
Smoothie w/ 2 scoops of protein, apple, banana water.
Cashews

Gym:

Push ups to warm up.
Jack knife crunches.

'Bell Press:
25 Kg x 4
27.5 Kg x 4
30 Kg x 6
30 Kg x 6
27.5 Kg x 8

Step ups:
25Kb bells x 4
45 Lbs x 4

Smith machine squat:
+ 40 Kg x 4
+ 60 Kg x 4
+ 80 Kg x 8
+ 80 Kg x 8
+ 80 Kg x 8

Body weight dips:
10
10
10 <- had to stop at 8 and finish off the last 2, <5 sec break.

Dead lift - 30 Kg bells:
SL x 15 reps.
SL x 15 reps
SL x 15 reps.

Weighted crunch - Swiss ball:
25 Kg x 20
25 Kg x 12
25 Kg x 15

Tricep pulldowns:
35 Kg x 10
35 Kg x 10
35 Kg x 10

Seated chest press:
72.5 Kg x 8
72.5 Kg x 8
72.5 Kg x 8

Summary:
Good enough session, I could have lifted more on the squat but thought I'd take it easy as I haven't done legs in a while and hurt my back last time I was squatting.

Hail 2 Da Chimp

Wednesday 4/06/08:

Food:
Breakfast:
2 x Boiled eggs,
Porridge w/mandarin,
Coffee

Lunch:
Bap w/ chicken & ham & lettuce
Veg soup
Pint of milk

Dinner:
Spag Bol

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

Supper:
Cashews
Banana

Training:
MMA / BJJ training.
Takedowns for the majority of the class.
2 rounds of grappling (with takedowns).
1 round of clinch to finish.
Jogged to and from training.

Summary:
I am wrecked with DOMS, class went well but I started to fade during the second round of grappling. I missed a weeks worth of training for various reasons so I should be back to form by Friday.

Hail 2 Da Chimp

Thursday 5/06/08:

Food:
Breakfast:
Porridge,
2 x boiled eggs,
coffee

Lunch:
Baguette w/ chicken, egg and tomato
Soup.
Pint of milk.

Pre workout:
Banana,
Nutrigrain bar.

Pre dinner:
Cashews x 2 handfulls.

Dinner:
Chicken breast w/ Pasta & stir in sauce.

Snack:
Smoothie w/ apple, banana 2 scoops of protein water.

Snack 2:
Muller rice.

Weights:
Shoulders and back.

Pushups & Jack knife crunches to warm up

Pull ups:
body-weight x 8
body-weight x 8
Body-weight x 8

Smith Machine shoulder press:
+15 Kg x 8
+15 Kg x 8
+15 Kg x 8

1 Arm Row:
27.5 Kg x 10
27.5 Kg x 10
27.5 Kg x 10

One Arm Shoulder Press (Standing):
18 Kg x 6
35 Lbs x 8
35 Lbs x 8 <-15.9 Kg

Seated Cable row:
67.5 Kg x 10
67.5 Kg x 10
67.5 Kg x 10

Lateral raise:
7 Kg x 12
20 Lbs x 10
20 Lbs x 10 <- 9 Kg

Pull ups:
BW x 6
BW x 6 <- Unilateral grip
BW x 6 <- Unilateral grip

Summary:
Shoulders were wrecked from training Tues and Wed. so I didn't get to much out of them. Pull ups were crap also...

Hail 2 Da Chimp

Friday 6/06/08:

Food:
Breakfast:
2 x Boiled eggs,
Porridge w/mandarin,
Apple juice,
Coffee

Lunch:
Bap w/ chicken & ham & lettuce
Veg soup
Pint of milk

Dinner:
Steak, potatos, peas and gravy

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

Supper:
Cashews

Training:
Muay Thai / MMA training.
Mainly M.T. Some G 'n' P training, some take downs and some clinch work.
3 rounds of sparring (1 with takedowns) to finish.
Jogged to and from training.

Summary:
Pretty good session, was very sore after the week, I really should have taken a rest day in between but couldn't fit it in.
My shoulders and elbows were killing me. Possibly sprained my elbow but it is fine again now (Monday).

Hail 2 Da Chimp

Saturday:
Day off - did a hell of a lot of walking.

Sunday:
Day off - went for a walk in the evening.