Your new Simian Overlord!

Hail 2 Da Chimp

Friday 31/12/10

Strength:
3 mins rowing machine.
Dynamic warm up.
Squats, push ups to warm up.

Military press:
17.5Kg x 10
27.5Kg x 8
32.5Kg x 5
32.5Kg x 5

Deadlift:
60Kg x 5
70Kg x 5
80Kg x 20

Push press (EZ Bar):
32.5Kg x 5
32.5Kg x 5
32.5Kg x 5

Light stretch out.

Summary:
Have a bit of a cold and I fairly twinged my back the last time I was deadlifting (prob 2 weeks ago), so took it fairly easy today.
Odd numbers are due to me weighing the EZ bar at 7.5Kg, but the scales are well dodgy... Fairly happy with the progress on my shoulders though

Hail 2 Da Chimp

Sat 1st - Monday 3rd/1/11
Rest Days:

Summary:
Took a few rest days for the NYE celebrations!

Happy New Years all!


Edit: This is the 4th year I've had my log running for.

Hail 2 Da Chimp

Monday 4/1/11

Strength:
3 mins rowing machine.
Dynamic warm up.
Squats, push ups to warm up.

Squat:
60Kg x 10
70Kg x 5
80Kg x 10
80Kg x 10
80Kg x 8

Dumb bell press:
25Kg x 5
30Kg x 8
30Kg x 6
30Kg x 5

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

Summary:
Was fairly wrecked going into the gym for some reason, must have been the last few weeks of drinking and eating crap
OK session, think I need to build up on the volume for my squats as they don't seem to be progressing...

Hail 2 Da Chimp

^ Above workout was done on Tuesday.

Wednesday 5/1/11

Cardio:
Light run 15 mins.

Summary:
Quick run as I only had a few minutes to myself. Legs were in bits with DOM's...

Hail 2 Da Chimp

Thursday 06/1/11

Strength:
3 mins rowing machine.
Dynamic warm up.
Squats, push ups to warm up.

Military press:
17.5Kg x 10
27.5Kg x 8
32.5Kg x 5
32.5Kg x 5
32.5Kg x 5

Deadlift:
60Kg x 5
70Kg x 5
90Kg x 10 -> failed at 20
90Kg x 10

Lateral raise:
3Kg x 10
4Kg x 12

Deadlift:
90Kg x 10

Lateral raise:
4Kg x 12
4Kg x 12

Crunches:
20Kg x BW Hip mobility exercises.
15Kg x BW Hip mobility exercises.
15Kg x BW Hip mobility exercises.

Summary:
Legs were in bits, some of the worst DOM's I've had in a long time, the 20 rep deadlift was not going to happen! Decided I'd go for 3 sets of 10 instead.
Decided to mix it up a little with the lateral raises.

Hail 2 Da Chimp

Friday 07/1/11

Rest day:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp

Saturday 8/1/11

MMA - BJJ:
Rolling etc to warm up.

Open guard:
Oppent tries guard pass -> arm drag & scoot out.
Arm drag -> taking back.

1 x 10 min round grappling.
3 x 5 min rounds grappling.
Good stretch out.

Summary:
Did surprisingly well, conditioning is terrible though - need to work on that.
My main focus has been trying to get some consistent strength training though.

Hail 2 Da Chimp

Sunday 9th - Monday 10/1/11

Rest day:
Rest day.

Summary:
Monday was very busy at work - no training

Hail 2 Da Chimp

Tuesday 11/1/11

Strength:
3 mins rowing machine.
Dynamic warm up.
Squats, push ups to warm up.

Squat:
60Kg x 10
70Kg x 5
75Kg x 5
80Kg x 2
85Kg x 10
85Kg x 10
85Kg x 10

Bench:
60Kg x 10
65Kg x 8
65Kg x 8
65Kg x 8

Summary:
Found the squat very tough but I was getting very good depth, although my form did deteriorate when fatigue set in.
I was looking at the Dave Tate benching videos before the benching session, so I spent a bit of time working on my form, notes:
I have no arch.
My back was slipping off the bench.
I'm not sure if I was lying on my traps.
65Kg killed me, so I must be doing something wrong

Hail 2 Da Chimp

Wednesday 12/1/11

Runing - conditioning:
2.43 miles, 23 minutes.

Summary:
Taking it nice and slow as I was a bit sore after Tuesday.

Hail 2 Da Chimp

Thursday 13/1/11

Rest Day:
Rest Day.

Summary:
N/A.

Hail 2 Da Chimp

Friday 14/1/11

Runing - conditioning:
2.43 miles, 20 minutes.
Average pace - 8:22.

Summary:
Nice easy session.

Hail 2 Da Chimp

Saturday 15/1/11

MMA - Wrestling:
Warm up:
Shadow boxing
Touch sparring
Sprawling

Double leg take down.
Jab, double leg takedown.
Cross, double leg takedown.

Single leg takedown.
Single leg, switching hold.

Sparring takedowns 2 x 3 mins

4 x 3 mins - punching bag (instead of GNP).

3 x 3 mins grappling, with GNP.

Summary:
Tough session, conditioning really let me down this class. Fecked my shoulder up as I was pad man during the GNP training with a heavy weight guy...

Hail 2 Da Chimp

Sunday 16/1/11

Rest Day:
Rest Day.

Summary:
N/A.

Hail 2 Da Chimp

Monday 17th - Saturday 22/1/11

Skiing:
6 days of skiing.
4 hours of lessons in the morning then 2-3 hours in the evening.
Concentrating on Carving style.

Summary:
Carving is improving - really felt like I was on the verge of a big break through with my technique but time ran out unfortunately...
For those of you who don't know what I'm talking about - this is carving:


Turning on the edges of your ski's - less surface area - more speed!

Hail 2 Da Chimp

Sunday 23/1/11

Rest Day:
Rest Day.

Summary:
Travel... ZzzzZzzz

Hail 2 Da Chimp

Monday 24/1/11

Gym - conditioning:
Dynamic warm up.

5 mins Rowing machine
3 Rounds of:
5 x Shoulder press x 27Kg
10 x Deadlift x 80Kg
15 x Crunches.

5 Mins Treadmill - 10-11.5Kph:
3 Rounds of:
5 x BW pull ups.
10 x Push ups.
6 x Lunges forwards x 22.5Kg (45Kg total).
6 x Lunges backwards x 22.5Kg (45Kg total).

5 Mins Cross-Trainer:
3 Rounds of:
10 x leg raises (10 each leg).
10 x Aquaman (10 each side).
30 second plank.

Summary:
Conditioning has been letting me down a bit as of late, so I'm going to renew focus on it for the next 2 weeks, my main focus as of late has been strength training.
I'm looking into reshuffling my work, so I can get in a few more MMA sessions.
May retest my 1RM max as well, depending on how things pan out...

Hail 2 Da Chimp

Tuesday 25th & Wednesday 26/1/11

Rest Day:
Rest Day.

Summary:
N/A.

Hail 2 Da Chimp

Thursday 27/1/11

Runing - conditioning:
2.43 miles, 20 minutes.

Summary:
Nice easy session - had planned to do more but it was flippin freezing so I cut it short in favour of a hot shower.
Lower back was in bits after the deadlifts also...

Hail 2 Da Chimp

Friday 28/1/11

MMA - Kickboxing:
Warm up:

3 x 3 mins bag work.
Jabbing & moving.
1, 2.
1,2 kick. Kicks.

Light body sparing:
3 x 3 mins.

Light boxing:
4 x 3 mins.

Summary:
Nice and easy session, was wrecked though...

Hail 2 Da Chimp

Saturday 29/1/11

MMA - BJJ:
Killer dynamic warm up.
Running, sprawling, push ups, etc...

Circuit:
Hip mobility.
Mountain climbers.
Supermans, etc...

Approx 5/6 x 5 min grappling.

Cool down / stretch out.

Summary:
Very tough session, I was in bits by the time it came around to actually sparring...

Hail 2 Da Chimp

Sunday 30/1/11

Rest Day:
Rest Day

Summary:
N/A.

Hail 2 Da Chimp

Monday 31/1/11

Conditioning - Hill Sprints:
Distance: 2.76 miles Time: 27.17

Run out: 9 mins
Rest x 1 min.
Sprint 1: 17 sec
Sprint 2: 19 sec
Sprint 3: 22 sec
Rest x 1 min.
Sprint 4: 19 sec
Sprint 5: 19 sec
Rest x 1 min.
Run back: 11 mins.

Sprint details:
Distance: 88meters.
Elevation gain: ~8 meters.

Summary:
That was killer, can't believe how tough the sprints were. I used to be able to complete 10 sprints without having to take a rest...
Anyway, I'll try this again next week and see how I get on.

Hail 2 Da Chimp

Tuesday 1/2/11

Gym - conditioning:
Dynamic warm up.
Time: 39:02.

5 mins Rowing machine - AVG HR 148:
3 Rounds of - AVG HR 175:
5 x BW pull ups.
10 x Push ups.
6 x Lunges forwards x 22.5Kg (45Kg total).
6 x Lunges backwards x 22.5Kg (45Kg total).

5 Mins Treadmill - 10-11.5Kph - AVG HR 167:
3 Rounds of - AVG HR 171:
5 x Deadlift x 80Kg
10 x Shoulder press x 22.5Kg
15 x Crunches.

5 Mins Cross-Trainer - AVG HR 175:
3 Rounds of - AVG HR 165:
10 x leg raises (10 each leg).
20 x Mountain climbers (10 each side).
30 second plank.

Summary:
Conditioning session...

Hail 2 Da Chimp

Tuesday 2/2/11

Rest Day:
Rest Day.

Summary:
N/A

Hail 2 Da Chimp

Thursday 3/2/11

Rest Day:
Rest Day.

Summary:
N/A

Hail 2 Da Chimp

Friday 4/2/11

MMA - Boxing:
Dynamic warm up:

5 min rounds on focus mitts - no set time.

Summary:
Short session, didn't have any set time on the focus mitts.

Hail 2 Da Chimp

Saturday 5/2/11

Gym - Strength:
Dynamic warm up.

Treadmil x 10 mins.

Chin ups:
BW x 5
BW x 5
BW x 5

Shoulder press:
17Kg x 10
27Kg x 10
27Kg x 10
32Kg x 5

Bicep Curl - sitting, 15Kg dumbbells:
15Kg x 10 -> 12 Push ups.
15Kg x 10 -> 12 Push ups.
15Kg x 10 -> 12 Push ups.

Stretch out.

Summary:
Nice easy session, twinged something in my lower back last week and hurt it again trying to do some fancy work on the focus mitts...
Kept this session light enough, didn't want to risk any squats or deadlifts. Focusing on areas I felt were neglected.
Could have easily managed a lot more push ups but had a bit of pain in my elbow.

Hail 2 Da Chimp

Sunday 6/2/11

Rest Day:
Rest Day

Summary:
Watching the UFC was as close to exercise as I got...

Hail 2 Da Chimp

Monday 7/2/11

Conditioning - Hill Sprints:
Distance: 2.76 miles Time: ~28

Run out: ? mins - watch was giving me jip...
Rest x 1 min.
Sprint 1: 18 sec
Sprint 2: 19 sec
Sprint 3: 20 sec
Sprint 4: 21 sec
Rest x 1 min.
Sprint 5: 18 sec
Sprint 6: 21 sec
Rest x 1 min.
Run back: ~11 mins.

Sprint details:
Distance: 88meters.
Elevation gain: ~8 meters.
Sprint for ~20 sec, recovery ~40sec.

Summary:
Better, already an improvement from last weeks session. I managed 1 extra sprint and can already seen an improvement in sprint times.
Average sprint time: 19.5 seconds.
Last weeks average: 19.2 seconds.
But I think adding in the extra sprint slowed down my average.