Your new Simian Overlord!

Hail 2 Da Chimp

Sunday 25/04/10:

Conditioning:
Skipping x 3 mins: With knees up, double unders.
Circuit:
No rest.
Skipping x 3 mins: With knees up, double unders.
Circuit:
No rest.
Skipping x 3 mins: With knees up, double unders.
Circuit:
No rest.
Shadowboxing x 2 mins.

Circuit:
20 crunches.
20 push ups.
10 x bicep curl.
20 x BW squats.

Summary:
I'm gonna try to get in a few more of these sessions as I've found my conditioning lacking the last while. Also no harm getting out in the sun doing some exercise.
Also went to see Dan Le Sac Vs. Scroobius Pip in Dublin, so ended up jumping up and down for about 3 hours there too :pac:

Hail 2 Da Chimp

Monday 26/04/10:

MMA - BJJ:
Warm up - running, rolling etc.
Stretched out.

Shooting -> double leg takedown.

FLYING MOTHER FúCKING ARMBAR!!!!!
Escaping the mount.
Armbar from mount.

3 x 2 mins:
Defending from mount.
Attacking from mount.

Rope climb x 2 (1 min break between)

Summary:
We were having a bit of a laugh and tried the flying armbar - I was surprised how easy it actually is to do - that being said it's another thing trying to do it in a fight...
I did well defending from mounted position but was very sloppy trying to setup armbars / triangles from here...

Hail 2 Da Chimp

Tuesday 27/04/10:

MMA - M.T.:
Footwork
Stretched out.
Shadow boxing.
Stretched out.
Clinch.
Stretched out.

Punching on the spot x 3 mins - to get the hip rotation working.

Technique.
Jab, cross, block kick, cross, hook block kick.
Jab, cross, block kick, cross, hook block kick, hook cross, low kick.
Jab, cross, inside kick, cross.
Jab, cross, inside kick, shoot.

3 x 3 mins sparring, full Thai w/ takedowns & subs.

Summary:
Techniques were grand but the sparring was tough, basically went for takedown after takedown in the sparring.
I'm black and blue today...
Bruised ear, badly bruised knee, bruised shin.
I need a holiday!

Hail 2 Da Chimp

Wednesday 28/04/10:

Conditioning:
Stretched out.

5 mins rowing machine.
2 x rounds of Cindy.

10 mins treadmill.
2 x rounds of Cindy.

10 mins cross trainer.
2 x rounds of Cindy.

Stretched out.

Summary:
Grand, had planned to do 2 training sessions today but my back / shoulders were very tender after the pull ups so I left the evening session out.
Chins were all strict, all techniques as explosive as possible.

Hail 2 Da Chimp

Thursday 29/04/10:

MMA - M.T.:
Footwork
Stretched out.
Shadow boxing.
Stretched out.
Clinch w/ takedowns.
Stretched out.

Technique:
Leaning back from jab, cross, L hook.
Leaning back from jab, L hook.
One more technique I can't remeember...

4 x 3 mins Thai pads - no set patterns.

3 x 3 mins sparring, full Thai w/ takedowns & subs.

Summary:
Tough session, was wrecked after the first round on the pads...
Sparring went OK, got my ass kicked in the last round, solely down to conditioning I think.

Hail 2 Da Chimp

Fri 30th - Sat 01/04/10:

Rest day:
Rest day.

Summary:
Went away for a weekend break, did a lot of walking and chilling out, much needed as my back was very sore after Thursday.

Hail 2 Da Chimp

Sunday 02/04/10:

Conditioning:
3 mins skipping, knees up, double unders, etc.
1 min shadow boxing.
3 mins skipping, knees up, double unders, etc.
1 min shadow boxing.
3 mins skipping, knees up, double unders, etc.
1 min shadow boxing.
1 mins shadow boxing.

Summary:
Got home late, this was all I had time for...

Hail 2 Da Chimp

Monday 03/04/10:

* Morning Session *
Conditioning:
3 mins skipping, knees up, double unders, etc.
1 min shadow boxing.
3 mins skipping, knees up, double unders, push ups, etc.
1 min shadow boxing.
3 mins skipping, knees up, double unders, push ups, etc.
1 min shadow boxing.

MMA - M.T.:
Skipping x 3 mins.
1 x 3 mins light on the punching bag.
2 x 3 mins shadowboxing, full thai w/ takedowns.

3 x 3 mins on punching bag, w/ sprawls.
~3 mins conditioning: punching bag, GNP, Weighted punches (Oly bar + 5Kg), Brazillian Dance (hip mobility exercise)
~3 mins conditioning: punching bag, Weighted punches (Oly bar + 5Kg), GNP, Brazillian Dance (hip mobility exercise), Wall ball shots, Shadow boxing.

Rope climb x 1.5 - failed half way up on teh 2nd attempt.

Summary:
Grand sessions, sure what else would you be doing on a bank holiday? Well... anything else as it appears, I was the only chump who turned up for training, so bag session it was!

Hail 2 Da Chimp

Tuesday 04/05/10:

MMA - M.T.:
3 mins footwork.
3 mins shadow boxing.

Thai pads:
Faking shoot, L hook, Clinch.
4 x 3 min rounds, no set pattern. Pad man randomly shooting.

Pistol squats x 10 each leg.
squat jumps x 30.

Hamstring curl (Ab ball) x 10 each leg.
Squat jump x 10
Hamstring curl (Ab ball) x 10 each leg.
Squat jump x 10
Hamstring curl (Ab ball) x 10 each leg.
Squat jump x 10

Bench press:
60Kg x 5
60Kg x 5

Summary:
OK session, did some strength stuff instead of sparring.
Techniques actually felt slower, I've been doing a lot of extra training the last few days so hopefully it will all come together.

Hail 2 Da Chimp

Wednesday 05/05/10:

Afternoon Session:
5 mins rowing machine:
L5, easy pace.

Squat:
20Kg x 10
40Kg x 10
60Kg x 10
60Kg x 10

Deadlift:
60Kg x 10
60Kg x 10

Cross trainer:
5mins easy pace L8.

Dumb bell press:
Push ups to warm up.
22.5Kg x 5
25Kg x 10
25Kg x 8

T-bar rows:
15Kg x 10
15Kg x 10

Treadmill:
5 mins 9.5-10.5Kph, Incline 2.

Shoulder dumb bell press: 10Kg x 10
Stomach crunches: 20
Shoulder dumb bell press: 10Kg x 10
Stomach crunches: 20
Shoulder dumb bell press: 10Kg x 10
Stomach crunches: 20

Stretched out.

MMA - B.J.J.:
Jogging, rolling, aligator walk, shrimping, etc.

Techniques:
Shooting.
Shooting -> guillotine.
Shooting -> opponent tried to guillotine -> takedown.
Shooting opponent sprawls -> Anaconda choke.
Guard -> Omoplata

Rolling 3 x 3 min rounds (last 2 from standing).

Light stretch out.

Summary:
2 great sessions. Took it easy enough in the gym as I didn't want to be too burned out for class last night.
Could have pushed myself harder on the cardio aspect of things.
T-bar rows are pretty cool also.
Evening class went well, found I had a load of energy, grappling went well, got subbed once though, with a nasty ankle lock, knee is in bits today as a result. Didn't notice it at all last night...
Seeing as the afternoon class went so well, I may try to get more in next week...

cardio,shoot me

hey, look on the bright side , this guy didnt do it.

Hail 2 Da Chimp

I actually didn't see that fight, couldn't find it anywhere. I hear Palhares was trying to take the other guys ankle clean off.
Man those ankle locks are horrible!

Google tells me: 90 day suspension for Palhares, torn knee for Tomaz...

cardio,shoot me

Hail 2 Da Chimp wrote: »

I actually didn't see that fight, couldn't find it anywhere. I hear Palhares was trying to take the other guys ankle clean off.
Man those ankle locks are horrible!

Google tells me: 90 day suspension for Palhares, torn knee for Tomaz...

although it wasnt as bad as it sounded, it was still pretty cheap, ive seen people hold onto subs longer like, but he has a history, and an ankle lock is way too risky to get caught up in like that.

The 90 day ban is the biggest disgrace ive ever seen, should have been atleast 6months, he wasnt going to be fighting after 90 days anyway so it was useless! or else he should have lost his pay check.

Hail 2 Da Chimp

Thursday 06/05/10:

MMA - M.T.:
3 mins skipping.
3 mins footwork.
3 mins shadow boxing.
Clinch w/ takedowns.
Jab -> moving in and out.
Jab -> moving in and out & shooting.

Thai pads:
3 x 3 min rounds, no set pattern, both padman and me shooting / sprawling.

3 x 3 mins Sparring full Thai.

Summary:
Sparring was very full on, 2 sore ears today
Kicked one of the lads in the knee also so my big toe is in bits, one of the other lads kindly stomped on it in the next round :eek:
Sparring went well, cardio and aggression is coming along nicely.
I'm going to start working on my takedowns and sprawling lot more.

Hail 2 Da Chimp

cardio,shoot me wrote: »

The 90 day ban is the biggest disgrace ive ever seen, should have been atleast 6months, he wasnt going to be fighting after 90 days anyway so it was useless!

Totally agree there man, it's up to the organisation to protect the fighters, that could have been a career ending move and he got off with a slap on the wrist...

Still though, not as bad as Shinya Aoki, in Strikeforce - snapped a guys arm and flips him off!

cardio,shoot me

MAURICIO SHOGUN RUA!!!!

http://www.onlinegambling.com/blog/wp-content/uploads/2009/10/ShogunRua.jpg

i proper screamed for joy when i saw this, him beating lyoto actually made my month, its better than my birthday!

Hail 2 Da Chimp

cardio,shoot me wrote: »

MAURICIO SHOGUN RUA!!!!

http://www.onlinegambling.com/blog/wp-content/uploads/2009/10/ShogunRua.jpg

i proper screamed for joy when i saw this, him beating lyoto actually made my month, its better than my birthday!

Brilliant fight, Machida didn't have a look in, you could see he was worried even getting into the cage. He was unlucky to be caught after landing a beautiful knee too, fair play to Rua, he didn't even flinch!

Hail 2 Da Chimp

Friday 07/05/10:

MMA - Conditioning:
3 mins shadow boxing.
Takedowns- double leg.
Takedowns- double leg, without dropping knee to floor.


Shark tank - takedowns:
Me Vs. 5 people - I lost EVERY round (when I was in the tank)

Conditioning circuit - 3 rounds x 4 mins.


Summary:
Burn out city felt like crap, was falling asleep on the couch by the time I got home from work, was late for training, got dumped unceremoniously onto my shoulder, had no energy in the shark tank so I got served.
Started to come around by the time the circuit training came around but still a poor performance...

Hail 2 Da Chimp

Saturday 08/05/10:

MMA - Sparring:
15 min warm up:
Skipping, shadow boxing, stretching, rolling.
3 mins shadow boxing.

3 x 3 mins grappling - first round from knees, last 2 from stand up.
3 x 3 min rounds full Thai.
3 mins w/ boxing gloves, dirty boxing & clinch.
2 x 3 min rounds w MMA gloves, light strikes to head, stand up & ground work.

Summary:
I did very well in all aspects, was very sharp with my sparring, grappling and takedowns went well too. Managed to pull off a few sweet moves, experimenting with rubber guard. Almost got an Omoplata from rubber guard (or Mission Control, I'm not really down with these naming conventions, I didn't get my foot in front of his face). Needless to say flexibility is improving.
Thought I'd hurt my shoulder on Friday but it's sound again.
Felt very sick when I woke up, OK by the time I got warmed up, still very drained though through out. I still did well in training though.
Went for a walk into town by the time I got home I thought I was going to die, so I think I'm coming down with something, still feel a bit sick today (Monday), so I've upped the food intake and have been taking it easy.

Hail 2 Da Chimp

Sunday 09/05/10:

MMA - Sparring:
Rest day.

Summary:
N/A - Chilled, ate some junk food.

Hail 2 Da Chimp

Monday 10/05/10:

Rest day:
Rest day.

Summary:
N/A - Chilled, ate some junk food.

Hail 2 Da Chimp

Tuesday 11/05/10:

MMA - M.T.:
3 mins skipping.
3 mins following opponent.
3 mins shadow boxing.
Clinch w/ takedowns.

Jab, Opponent jabs, counter left hook.
Jab, Jab, cross - following as opponent moves back.

5 x 3 mins Sparring full Thai w/ takedowns.

Thai pads:
2 x 3 min rounds, no set pattern.

Power cleans:
40Kg x ???
40Kg x ???

Summary:
Have been feeling like crap the last few days, still not up to scratch, so I took Monday off.
The 5 rounds of sparring was a nice surprise, actually enjoyed it but I ate a lot of hard leg kicks and kicked one of the guys in the knee with my toes again, same foot as last week, so I'm limping again today...
Also meant very few takedowns during sparring.

Hail 2 Da Chimp

Thursday 12/05/10:

Afternoon Session:
5 mins rowing machine:
L5, easy pace.


Deadlift:
60Kg x 10
80Kg x 10 -> 5 squat jumps, knees to chest.
80Kg x 10 -> 5 squat jumps, knees to chest.

Dumb bell press:
Push ups to warm up.
22.5Kg x 5
25Kg x 10
25Kg x 10

T-bar rows:
15Kg x 12
17.5Kg x 10

Shoulder dumb bell press: 10Kg x 10
Stomach crunches: 10Kg x 20
Shoulder dumb bell press: 10Kg x 10
Stomach crunches: 10Kg x 20
Shoulder dumb bell press: 10Kg x 10
Stomach crunches: 10Kg x 20

Stretched out.

MMA - B.J.J.:
Jogging, rolling, aligator walk, shrimping, etc.

Techniques:
Shooting.

Guard:
Triangle.
Triangle escape.
Opponent stands up -> ankle sweep, to armbar.
Opponent stands up -> knee bar.

Rolling 3 x 3 min rounds (last 2 from standing).

Light stretch out.

Summary:
2 very good sessions, felt legendary after the grappling session, was pretty unlucky though, got caught in a kimura 1st round, had 2 arm bars, 2 triangles, and a guillotine but wasn't able to secure a submission, either time ran out or I lost it
Not a bad session in all.
Weights were light enough, just to wake the muscles up, couldn't squat due to leg kicks.

Hail 2 Da Chimp

Thursday 13/05/10:

MMA - M.T.:
3 mins shadow boxing.
Clinch, thai & wrestling, alternating.
Clinch w/ takedowns.

Technique:
Slip opponent jab, counter jab.
Slip opponent cross, counter cross.
Block opponent L hook, L uppercut, R cross.
Block opponent R hook, R uppercut, L hook.
Ducking under L hook, R cross, L hook.
Ducking under R hook, L hook , R cross.

6 x 3 mins Sparring full Thai w/ takedowns & grappling.

Focus mitts:
2 x 3 min rounds, no set pattern w/ takedown & takedown defense.

Summary:
Sparring ranged from very light to very intense, was sparring a much bigger guy, getting the better of him and he kept getting more frustrated / aggressive when he couldn't hit me. Dropped him a few times with body knees. Also secured a good few takedowns and armbarred him at least twice. Intense!
Will try to get BF measured at some stage.

Hail 2 Da Chimp

Just realised my log now has > 20,000 views (I didn't realise I checked it so often)

Thanks to everyone for reading / giving advice / abusing me.

Hail 2 Da Chimp

BF = 12.3% - not too bad.
Weight = 79.0

Hail 2 Da Chimp

Friday 14/05/10:

MMA - Conditioning:
3 mins shadow boxing.
Clinch, thai & wrestling, alternating.
Clinch w/ takedowns.
Shooting going, left and right.
Shooting w/ takedowns.
Shooting -> opponent sprawls, pull yourself in, lift and throw.

4 x 4 mins circuit:

Guard work:
Armbar.
Armbar -> triangle.
Standing knee bar.

Summary:
Tough session, felt drained.

Hail 2 Da Chimp

Saturday 15/05/10:

MMA - Sparring:
3 mins shadow boxing.
Clinch, thai & wrestling, alternating.
Clinch w/ takedowns.

Sparring x ? rounds:
Grappling.
Standup w/ takedowns.
Boxing from knees.
Standup w/ takedowns and submissions.

Summary:
Very tough session, had no energy.

Hail 2 Da Chimp

Sunday 15/05/10:

Rest day:
Rest day.

Summary:
Rest day, had a good long walk and a takeaway to recharge the batteries!

cardio,shoot me

hows the shoulder man?

oh and did you see the Reem fight? freaking monster! threw rogers around