Your new Simian Overlord!

Hail 2 Da Chimp

Monday 09/06/08:

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

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

Pre dinner:
Cashews

Dinner:
Spag bol

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

Supper:
Banana & cashews

Training:
MMA training.
Concentrating on takedowns. Some takedown defense, escapes and some submissions but the main bulk of the class was takedowns.
Finished off with some conditioning training.

Summary:
Training went well, takedowns are starting to come on well.
Pulled a muscle in my chest though, think it was a combination of being taken down hard + lots of push ups.
I bought my gym gear to work with me but I can bearly carry the bag at this stage so I guess gym session is not going ahead. I am training again tomorrow so I think I will take today off and recover.

Hail 2 Da Chimp

Tuesday 10/06/08:
Food:
Pretty much same as above.

Training:
Took a day off - chest was still sore.

Summary:
Looks like I might be missing training tonight also :mad:

Hail 2 Da Chimp

Wednesday 11/06/08:

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

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

Snack:
Scone w butter&jam

Pre dinner:
Cashews

Dinner:
2 x pork chops, potatoes, peas & gravy

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

Supper:
Banana & cashews

Training:
Muay Thai / MMA.
Most of the work was 3x3 min rounds, then 2 x 4 min rounds which went as follows:
Pad work -> Grappling w/ takedowns -> Pad work -> Grappling w/ takedowns
rest 1 min
Pad work -> Grappling w/ takedowns -> Pad work -> Grappling w/ takedowns
Small circuit.
Finished off with 2 rounds of grappling, from kneeling position.

Summary:
Chest was pretty sore, stretched it out before training and it was alright.
Training could have went better, was training with a beginner, so spent most of the class helping him.
Grappling went OK few areas I need to improve on. Tried a takedown on another new guy and ripped his shorts at the crotch
Will prob be concentrating on cardio all weekend.

Hail 2 Da Chimp

Thursday 12/06/08:
Food: Pretty similar to above

Training: Rest day.

Friday 13/06/08:
Food:
Diet wasn't great went out and had a few pints also.

Training:
Military Press:
Bar + 24Kg x 10
Pull ups:
BW x 8.
x 3 sets.

Squat:
Bar + 36Kg x 15
Push ups (feet on chair) to failure (20-15)
x 3 sets.

Bicep curl.
Bar + 16Kg
x 3 sets.

Hail 2 Da Chimp

Saturday 14/06/08:

Running:
Went for a run to prepare for a road and hill race I usually do every year. Did approx 5 miles, most of this was uphill - running up a mountain. Found this a lot tougher than I thought I would but since I haven't been doing too much running I suppose this is to be expected.

Sunday, Monday, Tuesday 15-17/06/08:
No training - sick.

Hail 2 Da Chimp

Wedesday 18/06/08:
Food:
Breakfast:
Porridge,
2 x eggs,
Apple juice,
Coffee.

Lunch:
Bap w/ ham chicken and tomato.

Dinner:
2 x chickenbredded breasts and pasta & stir in sauce.
(this has now become a staple of my diet as it's cheap, easy to make and work is very busy.)

Post workout:
Smoothie w 2 scoops of Whey, apple & banana.

Training:
Muay Thai:
The usual M.T class, main bulk was 5x3 min rounds, 2 rounds of kicking / defence. 2 x 3 min rounds of sparring.

Summary:
Finding the conditioning is suffering due to all the classes / gym sessions I have missed. Need to get teh finger out.
I will also be reassessing my goals in the next week so I am not really monitoring my weight / watching what I eat.

Hail 2 Da Chimp

Thursday 19/06/08:

Food:
Breakfast:
Scrambled eggs,
beans,
2 x soda bread,
Apple juice,
coffee.

Lunch:
Bap w/ ham, chicken & tomato
Soup.

Dinner:
BBQ chicken wings,
Burger,
Massive - Hot dog.

Snack:
Smoothie w/ 2 scoops of protein 1/2 water 1/2 milk.

Had a few pints also and some suasages / garlic mushrooms / onion rings in the pub.

Gym:
Push ups to warm up.
2 x 1 pull ups to warm up.
BW step ups & lunges.

'Bell press:
25Kg x 10
30 Kg x 8
30 Kg x 6
27 Kg x 8

Step up:
45Lbs x 8 - each leg.
45Lbs x 8 - each leg.
45Lbs x 8 - each leg.

Pull ups:
BW x 10
BW x 9
BW x 8 <- struggled a lot here.

(Not sure what this exercise is called)
Cable machine punch:
10 Kg x 10 each arm.
10 Kg x 10 each arm.
10 Kg x 10 each arm.

Pull ups:
BW x 6
BW x 5

Summary:
Short session - wasn't feeling too well so couldn't push myself too hard either, had stuff to do so had to cut it short.

Hail 2 Da Chimp

Friday 20/06/08:
Food:
Diet was pretty clean.

Training:
MMA / Takedowns:
Very hard class, lots of take downs / wrasslin'. I had to eat just before I got to training so started off crap, got taken down hard also so I ended up screwing up my knee's and shoulder. Take downs are improving - might try to get a rest day in before my takedown sessions as I usually end up taking a lot of punishment the day after a hard weights session.
Finished off with 1 round of leg kicks (no shin pads), so both my thighs were fooked after this, and 1 round of ground work.

Saturday 21/06/08:
Food:
Diet was pretty clean, had a choc muffin and 2 choc rice cakes (awesome), but appart from that loads of protein / carbs. I've been trying to get a lot more fruit & veg into my diet as I have reviewed last weeks food and it was crap.
2 x wheetabix & cashews
Gym
2 scoops of protein, 1/2 milk 1/2 water.
3 x boiled eggs w/meal toast.
Chicken Korma w/ rice.
2 x bananas.
(Main bulk of food).

Gym:

Deadlift:
60 Kg x 3
80 Kg x 4
100 Kg x 5
110 Kg x 4
100 Kg x 6

Bent-over Row:
50 Kg x 8
50 Kg x 8
50 Kg x 8

Standing 1 arm arnold press:
12.5 Kg x 10 each arm.
12.5 Kg x 10 each arm.
12.5 Kg x 10 each arm.

Lat pull down:
50Kg x 8
42.5 Kg x 10
42.5 Kg x 10

Lat pull down (chin up grip):
42.5 Kg x 12
42.5 Kg x 12

Side bends:
20 Kg 'bell x 15 each side.
20 Kg 'bell x 15 each side.
20 Kg 'bell x 15 each side.

Summary:
Legs and shoulder were pretty messed up - could have used a rest day here also. Couldn't do any push exercises due to shoulder - took it very easy on the arnold press and that seemed not to agrvate it. Bench was out of the question - as was squat due to all the leg kicks.
It's been a while since I have done a proper dead lift session so I will have to compare results.

Hail 2 Da Chimp

Sunday 22/06/08:
Food:
Diet was all over the place.

Training:
Rest day.

Monday 23/06/08:
Food:
Breakfast:
Scrambled eggs & beans,
2 x soda bread,
Apple juice,
Coffee.

Lunch:
Wholemeal bap w/ roast turkey, tomato, onion, lettuce <- Yum!
Veg soup.

Pre dinner:
Cashews & dry roasted peanuts.

Dinner:
Spag Bol w/ wholemeal pasta.

PWO:
Shake w/ 2scoops of protein, apple & banana.

Snack:
Banana

Training:
Brazilian Jiu Jitsu.
Very technical class so it wasn't as intense as the last few classes. Mainly drilling arm-bars and RNC. Some escapes / reversals.
Finished off with 2 rounds of grappling and a small circuit.

Hail 2 Da Chimp

Tuesday 24/06/08:
Breakfast:
Porridge w/ mandarin,
2 x boiled eggs,
apple juice,
coffee
Lunch:
Bap w/ chicken & Ham & Tomato
Soup
Pre dinner:
Cashews & Dry roasted peanuts.
Dinner:
Spag bol.
Snack:
Smoothie w 2 scoops of protein, apple, banana - milk.
Snack2:
Nutz & banana

Training:
Rest day.

Hail 2 Da Chimp

Wednesday 25/06/08:
Breakfast:
2 x soda bread,
2 x boiled eggs,
banana,
coffee
Lunch:
Bap w/ chicken & Ham & Tomato
Soup
Pre dinner:
Cashews & Dry roasted peanuts.
Dinner:
1.5 breadded chicken breasts pasta w/ stir in sauce, salad.
Snack:
Smoothie w 2 scoops of protein w/milk.
Snack2:
Nutz & muller rice.

Training:
Muay Thai cancelled so I went for a run. Approx 30 mins ~3 miles.
Took it slow enough, did a bit of stretching after. Didn't do any exercises as I decided to rest my shoulder again.

Hail 2 Da Chimp

Thursday 26/06/08:
Breakfast:
Crunchy nut corn flakes,
2 x boiled eggs,
banana,
coffee
Lunch:
Bap w/ chicken & Ham & Tomato
Soup
PWO:
Smoothie w, banana 2 scoops of protein - milk,
Snack:
Nutrigrain & cereal bar.
Dinner:
steak, rice, salad

Training - Gym:
Smith machine squat:
Bar + 40Kg x 5
Bar + 60 Kg x 5
Bar + 80 Kg x 8
Bar + 80 Kg x 8
Bar + 90Kg x 8

Pull ups:
BW x 3
+10Kg x 5
+10Kg x 6 & BW x 4
+10Kg x 5 & BW x 4 <- unilateral grip.

Standing 1 arm Arnold press:
30Lbs x 10 <- 13.6 Kg
30Lbs x 10
30Lbs x 9

Summary:
Short session - got stuck in work and had plans after.
Didn't push myself too hard on the shoulders. I was impressed with the weighted pull ups, but I still can't get past the 10 mark on the unweighted ones.

Hail 2 Da Chimp

Friday 27/06/08:
diet was clean.

Training:
Boxing training:
Met up with a mate and did 4 x 3 min rounds and 1 x 5 min round all boxing training but that last round had takedowns also.
Hit the weights straight after.
Weights:

Deadlift:
60Kg x 10
Smith Bench:
+40Kg x 10
+60Kg x 10

'Bell press:
27.5Kg x 10
27.5Kg x 8

Deadlift (dumbells):
60Kg x 20
60 Kg x 15

Summary:
Training cancelled for a while so I will have to work at it by myself...

Hail 2 Da Chimp

Saturday 28/06/08:
Diet was clean.

Training - rest day.


Sunday 29/06/08:
Diet was pretty clean again but had 2 beers to celebrate (and a chocolate muffin )

Training - Royce Gracie:
Went to a training session in Letterkenny, Royce Gracie was teaching. Great session - pretty basic stuff but I really enjoyed it. - Camera broke though...
Started off with a basic take-down.
Guillotine.
Guillotine & pulling guard.
Guillotine from guard changing to mount and a neck crank.
Some side mount stuff.
Side mount changing to taking oponents back.
Finished off with 4 rounds of grappling.

Hail 2 Da Chimp

Monday 30/06/08:
Food:
Breakfast:
2 x Boiled egg,
Porridge,
Banana,
Coffee

Lunch:
Bap w/ ham, chicken and tomato
Veg soup,
Pint of milk

Pre dinner:
Cashews

Dinner:
Lasagna and salad.

Post workout:
Smoothie w/ 1 scoop low fat milk.

Supper:
Muller rice & banana

Training:
Went for a run, approx 30 mins. Added in 4 x 20 second up hill sprints.
Was pretty wrecked after the sprints, will definitely do this again.

Hail 2 Da Chimp

Tuesday 1/07/08:
Breakfast:
Crunchy nut cornflakes,
2 x boiled eggs,
banana,
coffee
Lunch:
Bap w/ chicken ham & tomato
Pre-workout:
Nutirgrain bar.
PWO:
Smoothie w 1 scoop of protein & milk.
Dinner:
Chicken & pasta & stir in sauce.
Snack:
2 x wheetabix & raisins,
Banana

Gym:
Pushups to warm up.
3 x BW pull ups to warm up x 2 sets.

Smith machine Squat:
BW to warm up.
+40 Kg x 5
+60Kg x 4
+80Kg x 4
+90 Kg x 6
+100 Kg x 6 <- PB
+100 Kg x 6 <- PB
+ 90 Kg x 6

Standing Arnold press - 1 arm:
18 Kg x 6 <- Think this is a PB
18 Kg x 6
35Lbs x 8 <- works out as 17.5, I thought I was dropping more weight so managed 2 extra

SL Deadlift:
30Kg x 15
30Kg x 15
30Kg x 15 <- hamstrings were wrecked, these are the biggest dumbells and don't like doing this on the smith machine.

Seated cable row:
75 Kg x 10
75 Kg x 10
75 Kg x 8

Summary:
Short workout, tried some benching and some other shoulder exercises but shoulder is still bugging me.
New personal best on both the squat & shoulder press.

Hail 2 Da Chimp

Wednesday 2/07/08:
Breakfast:
Crunchy nut cornflakes,
2 x boiled eggs,
banana,
coffee
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Pre-workout:
Nutirgrain bar.
PWO:
Smoothie w 1 scoop of protein & milk.
Dinner:
Steak w/ potaotes and peas :pac:.
Snack:
Casews,
Muller rice,
Banana

Gym:
15 mins treadmill x 11.5 Kph at random. <- planned on doing 30 mins but legs were in bits.
3 x BW pull ups to warm up x 2 sets.
Lat pull downs.

Shoulder shrugs:
35 Lbs x 15
35 Lbs x 15
45 Lbs x 20
45 Lbs x 17
45 Lbs x 17

1 arm Dumbell row:
30Kg x 8
30Kg x 8
30Kg x 8
30Kg x 8
30Kg x 8

Swiss ball weighted crunch.
25Lbs x 15
25Lbs x 12
25Lbs x 12

The gunz (bicep curl):
25Lbs x 10
25Lbs x 10
25Lbs x 10 <- light enough but arms were wrecked from the rows today and yesterday.

Summary:
Short enough session, can't really do any benching or pressing exercises, or tricep work.
The 1 arm row is a PB due to the amount of reps on that weight.

Hail 2 Da Chimp

Thursday 03/06/08:
Day off.

Friday 04/06/08:
Running:
Went for a long-ish run. approx 45 mins running, managed to get a lot of hills in also. Didn't go too well - my legs were still very stiff from the SLDL's earlier on in the week and I kept cramping up every few mins.
Had a good stretch out after.

Saturday 05/06/08:
Day off - hung over, had planned to do some BJJ but was celebrating the night before.

Sunday 06/06/08:
Day off.

Hail 2 Da Chimp

Monday 07/07/08:
Breakfast:
Porridge,
2 x boiled eggs,
banana,
coffee
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Pre-workout:
Nutirgrain bar.
Dinner:
Lasagna w/ salade
Snack:
Casews,
Snack2:
Banana
Wheetabix

Gym:
Stretched out.
Push ups to warm up.

Smith machine squat:
Bar +40Kg x 4
+60Kg x 4
+80Kg x 4
+100Kg x 6
+100Kg x 6
+100Kg x 6
+90Kg x 8

Standing 1 arm Arnold press: *
30Lbs x 4
35Lbs x 4
18Kg x 6
18Kg x 6
18Kg x 6

Smith machine Romanian deadlift:**
60Kg x 4
80Kg x 4
100Kg x 6
100Kg x 6
100Kg x 6

Standing 1 arm Arnold press:
35Lbs x 8
35Lbs x 8
35Lbs x 8

Summary:
I was happy enough with the squats - should have had more to eat before I went to the gym as I was a bit tired.
* The Arnold press seems to be the only exercise I can do on my shoulder without hurting it - although it's sore again today - may need to visit the Physio...
**Never really tried the Romanian deadlift on the smith before, I will probably give this a go again as it's not often I get to go to a proper gym and the dumb bells in mine are too light (30Kg is the heaviest).

Hail 2 Da Chimp

Tuesday 08/07/08:
Breakfast:
Scrambled eggs & beans,
2 x soda bread,
banana,
coffee,
OJ.
Lunch:
Bap w/ chicken, roast beef & tomato, lettuce.
Soup
Pint of milk
PWO:
2 x scoops of Whey, milk.
Dinner:
Lasagna w/ salad
Snack:
Cashews,
Snack2:
Banana
Wheetabix w/ Raisens + 1/2 scoop of protein.

Run:
Went for a 30 odd minute run, started off lightly and did 5 minutes as fast as possible (which wasn't too fast as my legs were a mess after Monday), jogged for approx 10 minutes more and did some hill sprints:
15 sec sprint, 1 minute rest x 5.
The last 2 sprints 1 took approx 1.5 mins rest on.
Jogged home.

Summary:
Went well enough, normally would have done some push - ups or crunches but didn't really have the motivation.
Hopefully will have some M.T. planned for this week as I am going crazy without it
Took measurments also but forgot to bring them in

Hail 2 Da Chimp

Wednesday 09/07/08:
Breakfast:
Crunchy nut corn flakes,
2 x boiled eggs,
banana,
coffee.
Lunch:
Bap w/ chicken, ham & tomato.
Soup
Pint of milk
Dinner:
Grilled suasages w/Baked potatoe & beans
PWO:
2 x scoops of Whey, milk.
Snack:
Cashews,
Snack2:
Banana
Wheetabix w/ Raisens + 1/2 scoop of protein.

Weights / MMA:
Push ups to warm up.
Stretched.
'Bell press:
25Kg x 4
27.5Kg x 5
30Kg x 6
30Kg x 8
25Kg x 8

1 arm row:
30Kg x 8
30Kg x 10
30Kg x 10
30Kg x 8
30Kg x 10

Pull ups:
BW x 10

Smith machine Bench:
Bar + 60Kg x 4 <- shoulder hurt so took down the weights.
+50Kg x 8
+50Kg x 8

Pull ups:
BW x 10
BW x 10
Unilateral grip:
BW x 7

Boxing / M.T.:
1 round on focus mitts.
1 round on Thai pads.
1 round on focus mitts.
1 round on Thai pads.
1 round with straight punches only.*

Summary:
What a brutal session, didn't really think I'd end up doing any MT / Boxing as there were people using the hall, so I did a heavy weights session for an hour. After that the hall was free and we hit the pads for another hour.
the last 2 rounds were brutal, I got a bad leg kick while holding the pads so could bearly stand and was seeing spots at that stage :pac:

* Not sure what this exercise is called, basically you staart off about 2 meters away from the pad holder and move in with 2 straight punches.
Then move out and in again with 4 straight punches, working your way up to 10 punches. Then down to 2 again, do this twice. i.e.
2, 4, 6, 8, 10
10, 8, 6, 4, 2 and repeating this - was a killer.

Hail 2 Da Chimp

Thursday 10/07/08:
Breakfast:
Crunchy nut corn flakes,
2 x boiled eggs,
banana,
coffee.
Lunch:
Roast pork w/ roast potatoes & veg
Pint of milk
Snack1:
Banana
Dinner:
Grilled sausages w/Baked potato & beans
Snack2:
2 x scoops of Whey, milk.
Cashews
Snack3:
Bar of choc & pack of crisps.

Day off -No training. Went to see Hancock in the cinema instead...

Hail 2 Da Chimp

Friday 11/07/08:

Food: pretty clean.

Run:
Went for a short run. Same as Tuesday. Once I got warmed up I did a fast 5 min run. then jogged a bit and did 6 hill sprints.
Even though I was nicely rested I was slower in both the first faster portion and the hill sprints were slower by 1-2 seconds. Which was weird as I was recovering from a heavy leg session Tuesday...

Hail 2 Da Chimp

Saturday 12/07/08:
Food - pretty clean.

Gym - the guns:
Bicep curl:
35 Lbs x 10
35 Lbs x 10
35 Lbs x 10

Tricep cable pushdown:
30 Kg x 10
30 Kg x 10
30 Kg x 10 <- may have been 35Kg - can't remember.

Kneeling cable crunch:
35Kg x 10
30Kg x 12
35Kg x 10

Bicep cable curl:
30 Kg x 10
30 Kg x 10
30 Kg x 10

Tricep cable pushdown:
35 Kg x 10
35 Kg x 10
35 Kg x 10

Leg / hip raises:
Straight leg x 10, hip raises x 10
Straight leg x 10, hip raises x 10
Straight leg x 10, hip raises x 10

Summary:
Don't usually work the guns or the tri's so I thought I'd blast them. good enough session.

Hail 2 Da Chimp

Sunday 13/07/08:
Food: Cheat day so diet was pretty bad, went to pizza hut, had loads of choc at home as well...

Went for a walk in a local park, approx 5.5Km.

Hail 2 Da Chimp

Monday 14/07/08:
Breakfast:
Porridge,
2 x boiled eggs,
banana,
coffee,
Juice.
Lunch:
Bap w/ ham chicken & tomato
Veg soup
Pint of milk
Dinner:
Lasagne w/ salad
PWO:
2 x scoops of Whey, milk.
Snack:
Special K w/ 1/2 scoop of whey.

Run:
Went for a short enough run - approx 30 mins. Didn't measure distance.
Felt a lot more comfortable today. I think I've mentioned I am entering a 10 mile road and hill race next month so I need to get my ass in gear.

Hail 2 Da Chimp

wednesday 15/07/08:
Breakfast:
Porridge,
2 x boiled eggs,
Juice
coffee
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Pre-workout:
Nutirgrain bar.
PWO:
protein w/ milk
Dinner:
Lasagna w/ salade
Snack:
Casews,
Snack2:
Banana
Special K w/ protein
Gym:
Stretched out.

Smith machine squat:
Bar +40Kg x 4
+60Kg x 4
+80Kg x 4
+100Kg x 2 <- had to stop knees hurting
+100Kg x 4
+90Kg x 6 <- Hurt my knee again had to stop

Standing 1 arm Arnold press: *
30Lbs x 4
35Lbs x 4
18Kg x 6
18Kg x 6
18Kg x 6

Step ups:
BW x 4 <- Knee too sore.

Standing 1 arm Arnold press:
35Lbs x 8
35Lbs x 8
35Lbs x 8

Summary:
Not sure what happened my knee, probably didn't warm up enough . Ended up packing it in early. Shoulder is still sore have a physio appointment Friday.

Hail 2 Da Chimp

wednesday 15/07/08:
Breakfast:
Porridge,
2 x boiled eggs,
coffee
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Pre-workout:
Banana,
Juice
PWO:
protein w/ milk
Dinner:
Chicken Korma w/ rice.
Snack:
Casews,
Snack2:
Banana
Special K
Protein w/ milk

Gym - cardio:
Cross trainer - 5 mins @ random (no treadmills available)

Treadmill - 45 mins @ random.

Bike - 10 mins @ Level 7.

Summary:
Had planned on doing an hour on the treadmill but my leg kept cramping up so decided to hit the bike for 10 mins.
Treadmill program was as follows:
12Kph tough incline <- 25 mins
10Kph no incline <- 10 mins (calf cramping)
11Kph slight incline <- 10 mins
Was a pretty piss poor effort if I do say so myself. I felt comfortable enough running though so a bit more work needed I think.

Edit:
Also I knocked off the treadmill half way through so I didn't record my distance but here are my stats from the gym yesterday, taken from my HRM:
Avg: 153
Max: 185
Kcal: 714
g: 38 -> Think this is the equivalent in grammes of fat but I probably lost a stone in sweat
In zone: 9.27 -> I was in the zone.
Below: 0.18
Above 56.41 -> Not sure about this, may need to change the limit on my watch as I was fairly comfortable most of the time.

Hail 2 Da Chimp

Thursday 18/07/08:
Breakfast:
Porridge,
2 x boiled eggs,
Banana,
Juice,
coffee
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Pre-workout:
Nutrigrain bar,
Juice
Dinner:
Chicken Korma w/ rice.
Snack:
Protein bar <- was walking past the healt food shop and decided I'd try one. It tasted like saw dust.
Snack2:
Protein w/ milk
Approx 5 pints.

Gym - Weights:

Warm up:
Stretched
Push ups
BW pull ups x 2
Lat pull down

Dumbbell press:
45Lbs x 10
25Kg x 4
27.5Kg x 4
30Kg x 5
30Kg x 5
30Kg x 5
30Kg x 5
30Kg x 5 <- PB due to number of reps, everyone else seems to be doing 5x5's so I thought I'd join in.

Pull ups:
BW x 5 <- struggled at this.
BW+10Kg x 5
BW+10Kg x 5
BW+10Kg x 5
BW+10Kg x 5
BW+10Kg x 5 <- PB for reps. Surprised myself with this, didn't think I'd be able for it.

Smith machine bench press:
Bar +40Kg x 10 to warm up.
+50Kg x 5
+60Kg x 5
+60Kg x 8
+50Kg x 8

Smith machine bent over row:
+40Kg x 8
+40Kg x 8
+40Kg x 10

Cable bicep curl:
~30Kg x 8 <- think it was 30Kg, wasn't planning on doing any work on the guns.
~30Kg x 10

Cable tricep push down:
30Kg x 12
35Kg x 10

Summary:
Pretty decent session, could probably have pushed myself harder but my shoulder was acting up a bit, seems to have healed a lot.
Didn't think I'd manage 3 sets of 5 with the pull ups but finished the 5x5 and my form wasn't too bad.

Hail 2 Da Chimp

Friday 18/07/08:
Rest day - diet was very clean, except for lasagna and chips for dinner and a few beers that evening.

Went to the physio and I have a small tear on one of the ligaments for my shoulder rotator, physio seems to think it's fine to train with. It's improved drastically in the last few days so will be laying off the pull ups, bicep curls and military presses.

Saturday 19/07/08:
Diet was crap, pizza hut again started the birthday celebrations early had a good few pints again.
Went surfing, approx 2 hours in the water - my first lesson.

Sunday 20/08/07:
Rest day - diet was crap again.