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Hail 2 Da Chimp

Monday 18/01/10:

MMA - Boxing:
Warm up:
Shadow boxing.
Touch sparring.
Light clinch work.

Technical work:
Slip the jab -> shoot for takedown.
Slip the jab -> cross counter.
Slip the jab -> cross, L hook, cross counter.
Slip the cross -> L hook counter.
Slip the cross -> L hook, cross counter.

Conditioning:
4 x 4 min rounds - each stage broken into 30 seconds stations.
G'N'P
Burpies
Speed punches
Thai pads - combo
Kick shield
Sprinting
Pushups
Crunches.

Sparring:
2 x 4 min rounds - light sparing, stand up only.

Summary:
Very tough session, worked on throwing more technical hooks as opposed to haymakers.
Found the conditioning tough - managed it all but was very half hearted on some stations...
Not going to hit the weights today - back was pretty sore last night so not going to chance it, will try to get %BF measured.

Hail 2 Da Chimp

Tuesday 19/01/10:

Rest day:

Summary:
Rest day.
Didn't get %BF done - no one around at the gym...

Hail 2 Da Chimp

Wednesday 20/01/10:

MMA - BJJ:
Warm up:
Lots of funky mobility exercises.
Takedown with slam - done very lightly in order to wake up the core.

Technical work:
Arm bar from guard.
Resisting arm bar - when opponent has your arm.
1 min trying to finish from armbar position.
1 min resisting / trying to escape from arm bar position.
Guard - opponent trying elevator sweep - me (imitation) punching. -> connected to an elbow here and fecked my hand up again :mad:

Conditioning:
50 x full ROM situps.
Tired to do some other stuff but my hand was busted.

Summary:
Doesn't sound like much but it was a good class.
Hand is very swollen again, may need another x-ray but it's pretty unlikely somethings still broken but I shall be keeping an eye on it.
On a side note it wasn't wrapped as the tape I had on came off when I was sweaty...

Hail 2 Da Chimp

Thursday 21/01/10:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Friday 22/01/10:

Weights:

Squat:
80Kg x 5
90Kg x 5

Military press:
30Kg x 5
30Kg x 5
30Kg x 5

Chin ups:
BW x 5
BW x 7
BW x 9

Power cleans:
45Kg x 5
50Kg x 5
50Kg x 5

Squat:
80Kg x 5 - fecked my quads up on the 2nd set, so picked up where I left off.

Summary:
As above...

Hail 2 Da Chimp

Saturday 23/01/10:

Rest day:

Summary:
Rest day.


Sunday 24/01/10:

Rest day:

Summary:
Rest day.

Hail 2 Da Chimp

Monday 25/01/10:

MMA - BJJ:
Warm up:
Lots of funky mobility exercises.
Takedown with slam - done very lightly in order to wake up the core.

Technical work:
Arm bar from guard.
Head and arm triangle from guard.
Achilies from inside guard.
Kneebar from inside guard.
Head and arm triangle from mount.
Armbar from mount.

Grappling:
Starting from mount.
Starting from mounted position.

Conditioning:
30 x full ROM situps.
30 x back extensions.

Summary:
Busted my hand again - not as bad this time, not sure if I'll be ble to get another MMA class in this week with other commitments.
Gonna try for a weights session today, will try get %BF done too.

Hail 2 Da Chimp

Tuesday 26/01/10:

Weights - Starting Strength Workout A:
Rowing machine x 3 mins.
Stretched out.

Squat - Smith machine:
60Kg x 5
70Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

Bench - Smith machine:
60Kg x 5
70Kg x 5
80Kg x 5
80Kg x 5
80Kg x 5

Deadlift - Smith machine:
100Kg x 5

Dips:
BW x 6
BW x 6

Summary:
As I'm not in competition mode I'm taking a few weeks of getting back to basics, trying out Starting Strength on a trial basis.
Basically 2 weights sessions a week, workout A & B once each.
1 Day on the Smith Machine, 1 day on the power rack (have to pay & travel extra to use the power rack)...
So far so good! Think I hit a good starting point on the weights, starting off light enough on the squats so as to not wreck my legs for MMA, I've had trouble with my shoulder on both dips and pull ups in the past, so have to be careful.

Hail 2 Da Chimp

Wednesday 27/01/10:

Rest day:
Rest day

Summary:
N/A

Hail 2 Da Chimp

Thursday 28/01/10:

Rest day:
Rest day

Summary:
Coming down with a cold or something - wasn't up to going to the gym. Boo-urns!

Hail 2 Da Chimp

Friday 29 - Tuesday 02/01/10:

Rest day:
Rest day

Summary:
Head cold + abscess on tooth + possible sinus infection...

Hail 2 Da Chimp

Wednesday 03/02/10:

Punching bag - Cardio:
Light warm up:
Jogging, skipping.

Boxing:
Kicking: Roundhouse kicks, Front kicks.
Boxing:
Kicking: Power kicks, high Roundhouse, Side kicks + Spinning side kicks.

Approx 1 min skipping between rounds.

Good MT stretch out after.

Summary:
Taking it easy - on Antibiotics so not exerting myself too much.

Hail 2 Da Chimp

Thursday 04/02/10:

Starting Strenght Workout B:

Warm up:
BW squats.
Rowing machine - 1 min.
Bird dogs.
BW squats.

Squat - Smith machine:
60Kg x 5
70Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

Face pulls to warm up.

Military press:
20Kg x 5
32Kg x 5
32Kg x 5
32Kg x 5

Cleans:
32Kg x 5
52Kg x 5
52Kg x 5
52Kg x 5

Chin ups:
BW x 6
BW x 7
BW x 7

Summary:
I stayed at the same level this week, as I've not been fit to do any training over the last week.
Hopefully I'll be back in the swing of things by next week.
The bad news: BF = 14%

Hail 2 Da Chimp

Friday 05 - Sunday 07/02/10:

Rest days.:
Rest days.

Summary:
Had some other commitments - couldn't make it to the gym, the good news is hopefully this week I'll actually be able to get into a routine.

Hail 2 Da Chimp

Monday 08/02/10:

Rest day:
:mad:

Summary:
Fecking Antibiotics had my stomach in bits, had to skip training, finished my course now though...


Tuesday 09/02/10:

Weights - Starting Strength Workout A:
Rowing machine x 3 mins.
Stretched out.

Squat - Smith machine:
60Kg x 5
70Kg x 5
85Kg x 5
90Kg x 5
90Kg x 5
90Kg x 5

Bench - Smith machine:
60Kg x 5
70Kg x 5
82.5Kg x 5
82.5Kg x 5
82.5Kg x 5

Deadlift - Smith machine:
60Kg x 8
80Kg x 5
105Kg x 5

Dips:
BW x 3 + 3
BW x 4

Push ups.
Crunches.
Stretched out.

Summary:

Hail 2 Da Chimp

Wednesday 10/02/10:

Cardio:
Light stretch out.

Cross trainer L5 10 mins.
Treadmill L? 10 mins.

Summary:
Pretty píss poor effort, wanted to go on the punching bag but it was busy.

Hail 2 Da Chimp

Thursday 11/02/10:

Weights - Starting Strength Workout B:
Lots of warm up stuff.
Stretched out.

Squat - Oly bar:
60Kg x 5
70Kg x 5
80Kg x 5
90Kg x 5
90Kg x 5
90Kg x 5

Military press - Oly bar:
20Kg x 5
35Kg x 5
35Kg x 5
35Kg x 5

Power clean:
20Kg x 5
35Kg x 5
50Kg x 5
55Kg x 5
55Kg x 5

Chin Up's:
BW x 6
BW x 6
BW x 8
Push ups.

Bench 60Kg x 5

Summary:
Grand job, I may have to reset the weights on the shoulders, as they were starting to hurt last night - I've also been missing out on my RC exercises so will start them up again.
Squat was starting to get heavy, mainly as my legs were still sore from Tuesday, as usual my lower back may be the weakest link so will try to get some work in there.
Squats were all good though and was happy with depth.

Hail 2 Da Chimp

Friday 12/02/10:

MMA - M.T.:
Touch sparring.
Clinch work.

1, 2, L roundhouse to ribs.
1, 2, hook, R leg kick.
1, 2, L hook to body.
L inside leg kick, 1, 2, R kick to ribs.

2 x rounds M.T. sparring.

Rest.
2x very light sparring rounds -> getting ready for conditioning.

Conditioning:
Push ups.
L Kick, 1, 2, R kick combo.
Burpies / sprawl.
Speed punching.
Core work, crunches, bridge, back extensions.
Sprinting.
GNP.
Power kicks.

Summary:
Found the conditioning tough enough, sparring was crap too! Need to get stuck back in...

Hail 2 Da Chimp

Saturday & Sunday 13-14/02/10:

Rest days:
Rest days.

Summary:
N/A

Hail 2 Da Chimp

Monday 15/02/10:

MMA - B.J.J.:
Lots of warm up stuff:
Cartwheels -> I'm getting the hang of these.
Crocodile walk, etc.
Head stands.

Arm bar from guard.
Finishing arm bar - opponent grabbing their arm:
Punching stomach, pull arm back.
Palm striking opponents elbow / forearm to release grip.
Heel on bicep.
Bicep cutter.

Guillotine.

1 minute resisting arm bar.
1 minute fighting for arm bar.

Heel hook from inside guard.
Knee bar from inside guard / half mount.

2 x rounds of grappling

Conditioning:
Crunches - hanging, with legs around partners core.
Leg raises - feet off the floor for 1 minute.
Rope climb, attempt x 3.

Summary:
Crap, was wrecked. Got tapped several times by a beginner. Serves me right for all the slacking...

Hail 2 Da Chimp

Tuesday 16/02/10:

Weights - Starting Strength Workout A:
Warmed up.
Stretched out.
RC band work.

Squat - Oly bar:
60Kg x 5
70Kg x 5
90Kg x 5
95Kg x 5
95Kg x 5
95Kg x 5

Bench Oly bar:
60Kg x 5
70Kg x 5
70Kg x 5
70Kg x 5

Deadlift - Smith machine:
70Kg x 10
80Kg x 5
110Kg x 5

Later that day:
Handstand - against wall.
~8 sec.
~10 sec.

Summary:
Took it easy on the bench as I'm not used to benching free weights, was tough enough but more down to technique I'd expect...
Squats are getting tough, finding it harder to get bellow parallel.
Dips - it was fecking too busy in the gym, no dip station, no free benches, so I gave up and went home, will try to fit them in during the week.

Hail 2 Da Chimp

Wednesday 17/02/10:

MMA - M.T.:
Shadow boxing.
Clinch - with takedowns.
Clinch - with takedowns.

Jab - moving in and out.
Cross - footwork, moving in and out.

Thai clinch.
Thai clinch - opponent locks arm in - pull head down & knee to face.
Thai clinch - swing arm / body & break grip.

Thai pads:
Kicks.
Double kicks.
L kick, L punch, R cross.
R kick, R cross, L punch.

3 x 3 mins sparring - full Thai - with clinch & takedowns.

Rope climb - 3 attempts (using arms only).

Summary:
Tough session, felt very stiff and cumbersome. Took a hard leg kick on the knee, which probably has me out of action til at least Friday.
Sparring was crap altogether. Onwards & upwards...

Hail 2 Da Chimp

Thursday 18/02/10:

Rest day:
Rest day.

Summary:
Mo' fo'ing rest day! Neck was actually killing me yesterday, must have been from the Thai clinch, actually left work early.
Think I'll leave the gym until Saturday, instead of today...

Hail 2 Da Chimp

Friday 19/02/10:

Rest day:
Rest day.

Summary:
Rest day...

Hail 2 Da Chimp

Saturday 20/02/10:

Weights - Starting Strength Workout B:
Lots of warm up stuff.
Stretched out.
R.C. band work.

Squat - Oly bar:
60Kg x 5
80Kg x 5
95Kg x 5
95Kg x 5
95Kg x 5

Chin ups x 1

Military press - Oly bar:
20Kg x 5
32Kg x 5
32Kg x 5
32Kg x 5

Chin ups x 1

Power clean:
20Kg x 5
32Kg x 5
50Kg x 5
60Kg x 5
60Kg x 5
60Kg x 5

Chin Up's:
BW x 7
BW x 7
Wide grip pull up x 5

Summary:
Reset the weights on the shoulders, felt a lot more comfortable.
Squats were grand!
Chins were grand.
Cleans nearly broke me in half!!! I think this week I'll stick on 60Kg again.

Hail 2 Da Chimp

Sunday 21/02/10:

Rest day:
Rest day.

Summary:
Rest day...

Hail 2 Da Chimp

Monday 22/02/10:

MMA - M.T.:
Shadow boxing.
Clinch.
Clinch.

Wrestling clinch - single leg takedown.
1, 2 -> clinch.
1, 2 -> clinch -> guillotine.
1, 2 -> clinch -> Knee.

Thai pads:
L kick, L punch.
R kick, R cross.
L kick, L punch & R Knee. R kick, R cross L knee.
G'N'P.

4 x 3 mins sparring - full Thai (light enough).

Rope climb - 2 attempts (using arms only).

Summary:
Wasn't so much a tough session but I was feeling like crap all day, which made it tougher.
Need to improve on my conditioning, was wrecked while hitting the pads.

Hail 2 Da Chimp

Tuesday 23/02/10:

Weights - Starting Strength Workout A:
Rowing machine
Stretched out.

Squat - Smith machine:
60Kg x 5
70Kg x 5
80Kg x 5
90Kg x 5
100Kg x 5
100Kg x 5
100Kg x 5

Bench Smith machine:
60Kg x 5
70Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

Deadlift - Smith machine:
60Kg x 10
80Kg x 5
100Kg x 5
115Kg x 5

Face pulls 25Kg x ???
Dips:
BW x 7
Face pulls 25Kg x ???
Dips:
BW x 7

Summary:
Found the squat pretty easy, very hard to warm up the knees.
Bench: was a hard first set but flew up after that.
Deadlift - meh.
Dips: OK, ROM didn't feel great but shoulder felt OK after them.

Hail 2 Da Chimp

Wednesday 24/02/10:

Cardio - Punching bag:
Few laps of sports hall to warm up.
Skipping to warm up.
R1: Punching.
R2: Punching.
R3: Kicking, roundhouse. Power Roundhouse. Double Roundhouse.
R4: Punching.
R5: Kicking, roundhouse. Front kick. Side kick, spinning side kick.
Skipping.
Good stretch out - legs, hips, hip flexor, back, etc. Some downward facing dog - as per Transforms vids. Didn't really stretch shoulders come to think of it.

Summary:
Going to miss training tonight so decided I'd try to get some time on the punch bag.

Hail 2 Da Chimp

Thursday 25/02/10:

Rest day:

Summary:
Rest day.


Edit: 600th post! Whooo!