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Hail 2 Da Chimp

Tuesday 19/08/08:
Breakfast:
2 x boiled eggs
Special K,
Banana,
Lunch:
Wrap w/ chicken ham & tomato
Soup
Pint of milk.
Snack:
Scone w/ jam & butter.
Dinner:
Chicken Fajitas
Snack2:
Shake 1 scoop of protein, water.
banana
Yogurt

Walk / Run:
Walked for 5 minutes, jogged for 2-3 minutes, walked a bit more, jogged a bit more, etc. Had my knee strapped for most of the jogging, took the strap off in the last 5 mins.

Summary:
Knee is feeling a bit better, will try 4 miles tonight and see how it holds up.

Hail 2 Da Chimp

Wednesday 20/08/08:
Breakfast:
2 x boiled eggs
Special K,
Banana,
Lunch:
Wrap w/ chicken ham & tomato
Soup
Pint of milk.
Snack:
Yogurt
Dinner:
Special K
Snack:
Yogurt
Shake 1 scoop of protein, water.
Supper:
Chicken Fajita

Run:
Approx 3 miles in ~30 mins...

Summary:
Knee seems to be grand, but all this time off from training is definitely affecting my cardio - not looking forward to Sunday.

Hail 2 Da Chimp

Thursday 21/08/08:
Breakfast:
Diet was crap - didn't have a proper dinner ate loads of crap. was pretty busy yesterday.

Run:
Went for a short run 10 mins.

Summary:
was pretty sore again yesterday but spent the afternoon painting so I'm hoping thats why I was so stiff... May fit in 3 miles today but shins are starting to hurt again and I want to be fresh for Sunday...

Hail 2 Da Chimp

Friday 22/08/08:
Diet was very clean, went for a walk.

Saturday 23/08/08:
Ate a huge amount, went out for dinner, had a big dessert...
Went for a light run 10 mins, stretched out also.

Warriors Run tomorrow.

Odysseus

Hail 2 Da Chimp wrote: »

Warriors Run tomorrow.

Enjoy, hope you have a good day out;)

Hail 2 Da Chimp

Sunday 24/08/08:
Diet was great up to the race, was pretty well hydrated. Got hydrated in the pub afterwards.

Warriors Run:
Time: 1:18:37.
HR Avg: 172
HR Max: 240 <-must be wrong.
Kcal: 1037.
g: 50
Inzone: 12 seconds
Below 0 seconds
Above: 1:18:16

Summary:
Race went pretty well, finished sub 80 minutes. Never settled into the race. Checked my HR before I started and it was almost 170. For the first 10 minutes I held off and it wouldn't drop below 180 - couldn't relax at all. But I did make good time on the first stage.

I made it to the mountain, there is a car park at the bottom with a water point, stopped there for a drink tried to recover but I was burnt out. Ended up walking a huge portion of the mountain, a lot more than I had expected and lost a lot of time here. This probably worked out for the best as I was able to stretch out my mid section and didn't cramp up on the down hill section.

After the mountain section it's a very steep decline, but this is only for a short distance the last ~3 miles are up hill again. But I knew I was doing good time, I was able to tough it out - I had found the last stage a killer in training.
Made an attempt at a sprint finish but had nothing in the tank at that point.

Slower by about 30 seconds than last year but I am approx 5Kg heavier than last year and as the course changes direction each year I find this direction harder: as above, the last approx 3 miles are uphill.
Knee is fucked again but it actually didn't bother me during the race, as I was jogging back to my car to warm down my knee gave out... Weights and MMA this week, knee permitting.

Hail 2 Da Chimp

Monday 25/08/08:
Diet - loads of chocolate.

Training:
Rotator Cuff - resistance band:
3 x 10 reps

Inverted Row:
8.5 Kg x 10
8.5 Kg x 10
8.5 Kg x 10

Hail 2 Da Chimp

Tuesday 26/08/08:
Breakfast:
2 x boiled eggs,
Crunchy nut cornflakes,
Banana,
Coffee
Lunch:
Bap w/ chicken stuffing & lettuce
Veg soup
pint of milk,
Snack:
banana,
Nutrigrain.
Dinner:
Lasagna w/ salad
PWO:
2 x scoops of whey w/ milk
Snack 2:
Special K.

Weights chest & back:
Push ups to warm up.
2 x BW pull ups to warm up

'Bell press:
45 Lbs x 5
25 Kg x 5
27.5 Kg x 10
27.5 Kg x 10
27.5 Kg x 8

Pull ups:
BW x 8
BW x 8
BW x 8

Inclined 'bell press:
45 Lbs x 10
45 Lbs x 10
45 Lbs x 10

Bent over row:
+ 40Kg x 10
+ 40Kg x 10
+ 40Kg x 10 <- Bar + 40Kg ~50Kg in total

* took a break *

Push ups:
BW x 15
BW x 15

Bicep curls:
?? Kg x 15
?? Kg x 15

Summary:
I was starving half way through, no strenght left so went home and finished off with some push ups and curls.

Hail 2 Da Chimp

Wednesday 27/08/08:
Breakfast:
1 scoop of whey w/ water.
2 x boiled eggs,
Special K,
Banana,
Coffee
Lunch:
Bap w/ chicken stuffing & lettuce
Veg soup
pint of milk,
Pre dinner:
Pistacios
Dinner:
Sausages baked potato & beans..
PWO:
2 x scoops of whey w/ milk
Snack 2:
Banana
Yogurt

Run:
Ran for 30 mins. Picked up the pace for the last 20 minutes.

Summary:
Was planning to go to MMA but didn't think the knees would hold up as I knew we were doing take downs. Might try some leg exercises tonight.

Hail 2 Da Chimp

Thursday 28/08/08:
Breakfast:
1 scoop of whey w/ water.
2 x boiled eggs,
Special K,
Banana,
Coffee
Lunch:
Bap w/ chicken stuffing & lettuce
Veg soup
pint of milk,
Dinner:
Sausages baked potato & beans.
Snack 1:
Banana
Yogurt
Snack2:
2 x scoops of whey w/ milk
Special K.

Weights - Shoulders & Legs:
Stretch
Push ups to warm up
BW pull ups x 3
BW squats x 10
Single leg deadlifts.

'Bells Shoulder press:
30 Lbs x 10 to warm up.

Military press:
~40Kg x 10 <- Bar + 30Kg - I'm guessing the bar is only 10Kg.
~40Kg x 8
~35Kg x 10

Squat:
~50 Kg x 20
~50 Kg x 20
~50 Kg x 20

1 arm Arnold press:
18 Kg x 8
18 Kg x 6
35 Lbs x 10

Romanian dead-lift:
50Kg x 15
50Kg x 15
50Kg x 15

Laterial raises:
7 Kg x 10
7 Kg x 10
7 Kg x 10

Summary:
Not the heaviest weights I've ever lifted but my shoulder seems to be improving a lot. Haven't been able to do any military presses since I injured it. Knees held up well with the dead lifts and squats.
The squats and deads were done on the only barbell in the gym on the heaviest weights we have for that barbell...

Hail 2 Da Chimp

Friday 29/08/08:
Breakfast:
1 scoop of whey w/ water.
2 x boiled eggs,
Special K,
Banana,
Coffee
Lunch:
Bap w/ chicken, ham & lettuce
Veg soup
pint of milk,
Snack 1:
Chocolate & coke.
Dinner:
Sausages baked potato & beans.
PWO:
2 x scoops of whey w/ milk
Snack2:
Special K.

M.T. / MMA:
Technical enough class. Finished off with 3 x 3 min rounds on the pads.
2 x 5 min rounds, alternating between pad work & grappling.

Summary:
Good to finally get back to the MMA. Knee and shoulder holding up well.

Hail 2 Da Chimp

Saturday 30/08/08:
Diet was pretty clean - had 2 Koppenberg Sat evening.

Weights:
Push ups to warm up.
BW squats to warm up.
3 x BW pull ups to warm up.
BW step ups.
R.T. exercises.

'Bell press:
27.5 x 10
27.5 x 10

Pull ups:
BW x 8
BW x 8

Step ups (45 Lbs each hand):
90 Lbs x 10
90 Lbs x 10

1 Arm Arnold press:
35 Lbs x 8
35 Lbs x 10

Seated 'bell curl:
30 Lbs x 10
30 Lbs x 10

Tricep pushdown:
35 Kg x 12
35 Kg x 12

Hammer curl:
30 Lbs x 12
30 Lbs x 12

Swiss ball crunches:
30 Lbs x 20
30 Lbs x 15

Summary:
Think thats everything... Weights and reps are from memory...
Didn't go too hard as I was a bit stiff from the weeks training, also wanted to set myself up for the week ahead.

Hail 2 Da Chimp

Sunday 31/08/08:
Diet was pretty clean - ate some more junk food though.

Training:
Rest day.

Hail 2 Da Chimp

Monday 01/09/08:
Breakfast:
1 scoop of whey w/ water /milk.
2 x boiled eggs,
Special K,
Banana,
Coffee
Lunch:
Bap w/ chicken stuffing & lettuce
Veg soup
pint of milk,
Dinner:
Chicken Rogan Josh w/ rice (home made)
PWO:
2 x scoops of whey w/ milk
Special K.
yogurt.
Small bit of chicken
Pear Koppenberg :pac:

B.J.J.:
2 hour class with a lot of sparring at the end.
Take downs.
-Achilles
-Guard pass
Mount escapes.
-Neck crank.

etc...

Summary:
Very enjoyably session (except for not wearing my cup and getting taken down with a knee to the balls to boot).
Mainly training with a beginner but the sparring was excellent at the end of the class. My take downs have improved a lot as well as my reversals. Need to work on my sprawl though. Conditioning seemed to be OK too.

Hail 2 Da Chimp

Tuesday 02/09/08:
Breakfast:
Small bit of boiled chicken
1 scoop of whey w/ water /milk.
2 x boiled eggs,
Special K,
Banana,
Coffee
Lunch:
Bap w/ chicken stuffing & lettuce
Veg soup
pint of milk,
Dinner:
Chicken Rogan Josh w/ rice (home made)
PWO:
2 x scoops of whey w/ milk & water
Chicken
yogurt.
Pear Koppenberg :pac:

Weights Chest & Back:
Stretched out
Push ups to warm up 3 x 10
BW squats
BW pull ups x 4
Cuban press 4Kg x 10

'Bell press:
225 Kg x 5
27.5 Kg x 5
30 Kg x 6
30 Kg x 8
30 Kg x 8
27.5 Kg x 10

Pull ups:
BW x 8
BW x 8
BW x 8

Dips:
BW x 4 + BW x 4 <- shoulder starting to hurt, but this is the first time I've been able to do any disp.
Incline 'bell press:
45Lbs x 10
45Lbs x 10

Bent-over Row:
~40Kg x 10 <- 30Kg + bar which I'm guessing is 10Kg.
~40Kg x 10
~50Kg x 10

'Bell push up to row:
7Kg x 10
7Kg x 10
7Kg x 10

Summary:
Decent session, started off slow but as I got warmed up I felt better. A bit stiff after yesterdays session.

Hail 2 Da Chimp

Wednesday 03/09/08:
Breakfast:
Small bit of boiled chicken
1 scoop of whey w/ water /milk.
1 x boiled eggs,
Scone w/ butter & jam
Banana,
Juice
Coffee
Lunch:
Bap w/ chicken stuffing & lettuce
Veg soup
pint of milk,
Dinner:
Spaghetti Bolognese
PWO:
2 x scoops of whey w/ milk & water
1/2 breast of boiled chicken
Cream crackers & peanut butter
Pear Koppenberg :pac: the new staple of my diet!

M.T.:
All pad work.
2 x 3 mins of sparring (hand sparring only / kicks only).
4 x 3 mins of sparring at the end.

Summary:
Crap session, cardio wasn't up to the job and I got a very bad knee into the thigh so I can bearly stand up. Looks like my squat session is out tonight. But I'll be working late so I might not even get to the gym tonight... Although a few people commented on how big I'm getting :cool:

Hail 2 Da Chimp

Thursday 04/09/08 - Sunday 07/09/08:
No training, leg was fooked after the knee to the thigh I got, so couldn't run.

Monday 08/09/08:
Light run, approx 30 mins. Leg started to hurt at the last 5 mins and had to walk. Few small niggles so I couldn't do any push ups etc.

Tuesday 09/09/08:
Weights:
Push ups
BW squats
BW pull ups x 4 - warmup

'Bell press:
25Kg x 4
27.5 Kg x 5
30Kg x 8
30Kg x 8
30Kg x 6
27.5Kg x 8

Chin-ups (unilateral grip):
BW x 8
BW x 8
BW x 8

Didn't have time to do anything else (or if I did I cant remember).

Wednesday 10/09/08:
No training - working late etc...

Hail 2 Da Chimp

After 2 weeks off I will be starting training again tonight. Was on holiday / no chance to exercise (fairly active holiday anyway).
Weighed myself thi morning and I was 12 Stone 5 Lbs, I was approx 12 Stone 8 Lbs when I left and I have a lot more weight around the belly so I'm guessing I've lost a fair bit of muscle.
A lot of niggling injuries which flaired up during holidays so I thing I will stick to the MMA and bodyweight / cardio training for the first 2 weeks.
Going to try to get the diet in order again... Not looking forward to this.

Hail 2 Da Chimp

Monday 29/09/08:
Breakfast:
2 x boiled eggs,
Special K,
Banana,
Coffee
Lunch:
BLT
Chicken soup
Dinner:
Chicken w/ potatoes, peas, broccoli & gravy
PWO:
2 x scoops of whey w/ milk & water & pear
Banana
Chicken

Could have eaten a bit more but want to shed some lbs from the stomach first.

B.J.J.:
BJJ session, technical enough but a lot of clinch work also.
Mainly escapes from the mount, some Kimora's / armbar work.
Escapes from Kimora.
Finished off with 3 rounds of grappling 2 rounds with takedowns.

Summary:
I didn't think I'd lost so much fitness... Bit of a shock really. Was fucked while sparring.

Hail 2 Da Chimp

Tuesday 30/09/08:
Breakfast:
Chicken,
Special K,
Banana,
Jiuce,
Coffee
Lunch:
Bap w ham chicken & tomatoe
Veg soup
Dinner:
Spag bol.
PWO:
2 x scoops of whey w/ milk & water & pear & banana

Cardio / resistance:
Run approx 2 miles ~15 mins, fast pace.

Weights - circuit:
20 x push ups.
12 x dumbbell clean (approx 8Kg each)
repeated 3 times 1 minute break between

20 x crunches
10 x reverse fly (approx 5 Kg per hand, standing on one leg - 5 per leg)
repeated 3 times - rest period started to slip here...

Hail 2 Da Chimp

Wednesday 01/10/08:
Breakfast:
2 x eggs,
Special K,
Banana,
Jiuce,
Coffee
Lunch:
Sandwich w ham chicken & tomatoe
Veg soup
Dinner:
Spag bol.
PWO:
2 x scoops of whey w/ milk & water & pear & banana
Nuts & raisens

MMA:
Clinch work.
Takedowns.
Pad work.

Summary:
Could feel a few aches starting to act up so I finished up early. Decided not to do any sparring either.

Hail 2 Da Chimp

Thursday 02/10/08:
Breakfast:
2 x eggs,
Special K,
Banana,
Jiuce,
Coffee
Lunch:
Sandwich w ham chicken & tomato
Veg soup
Dinner:
Boiled chicken, rice & roast veg
Snack:
Chocolate & crisps
Nuts & raisens

Cardio:
Approx 2 miles run.
5 x hill sprints thrown in.

Summary:
The run was at a fairly fast pace - didn't have time to do anything else, wanted to do a small circuit.
Weight seems to be back to normal so I may try to up the food intake & resistance next week but focus will be on cardio...

Hail 2 Da Chimp

Friday 03/10/08:
Diet was clean enough but went drinking Friday, Saturday and Sunday...

MMA:
Warm up and a few take downs, ended up leaving early.

Saturday:
Diet was crap - Rest day.

Sunday:
Diet was crap.

Cardio:
Run 35 minutes - approx 4 miles.
2 x hill sprints and approx 100M sprint to finish.

'Bell cleans:
10Kg bells x 20
Crunches x 20

Repeated twice with approx 1 minute break between.

Hail 2 Da Chimp

Monday 06/10/08:
Breakfast:
1 x egg,
Chicken,
Special K,
Banana,
Juice,
Coffee
Lunch:
Sandwich w ham chicken & tomato
Veg soup
Dinner:
Spaghetti Bolognese
Snack:
Nuts & raisins
PWO:
2 x scoops of whey apple, pear 1/2 milk & water.
1/2 Chicken breast
Energy drink

Weight 12 stone 6 pounds - slightly heavier than when I came home from holidays but I look a lot better.

MMA / BJJ:
Small bit of conditioning.
x rounds takedowns. (feels like 10 rounds was probably 2 x 5 minutes)
approx 20 mins of light sparring.
Ground and pound.
G'N'P - defense.
2 x 5 min rounds of grappling.

Summary:
Cardio is starting to get back on track. Was happy enough with last nights class. Did pretty well again in the takedowns -> previously was crap at takedowns.

Hail 2 Da Chimp

Tuesday 07/10/08:
Breakfast:
2 x egg,
Special K,
Banana,
Juice,
Coffee
Lunch:
Sandwich w ham chicken & tomato
Veg soup
Dinner:
Spaghetti Bolognese
Snack:
Nuts & raisins
PWO:
2 x scoops of whey, apple, pear 1/2 milk & water.
Spag bol & bread

Weight 12 stone 7 pounds...

BJJ:
Approx 1 hour of grappling... Ended up spraining my elbow again, it's being a bit of a bitch about healing.

Hail 2 Da Chimp

Wednesday 08/10/08:
Breakfast:
2 x egg,
Special K,
Banana,
Juice,
Coffee
Lunch:
Sandwich w ham chicken & tomato
Veg soup
Snack:
Scone w/ butter <- been having one of these a day, keep forgetting to write it up.
Dinner:
Chicken Rogan Josh w/ rice
Snack:
Nuts & raisins
PWO:
2 x scoops of whey, apple, banana 1/2 milk & water.
Yoghurt

Run:
Approx 2 miles.
stretched out a lot as well as I was very stiff from training.

Summary:
Looks like I will be missing training tonight (Thursday) as I am working late...

Hail 2 Da Chimp

thursday 09/10/08:
Breakfast:
2 x egg,
Special K,
Banana,
Juice,
Coffee
Lunch:
Sandwich w ham chicken & tomato
Veg soup
Snack:
Scone w/ butter
Dinner:
Chicken Rogan Josh w/ rice
Snack:
Snickers flap jack and crisps
PWO:

Run:
Approx 2 miles.

Summary:
Short one, managed to get 20 mins to go for a run...

Hail 2 Da Chimp

Decided to enter the BJJ open on Sunday 12th.

Friday 10/10/08:
Diet was very clean

B.J.J:
Training with Gi. Mainly sparring, 5 min rounds.
Arm bar drills.

Saturday 11/10/09:
Diet was very clean, ate **** all all day as I weighed myself this morning and was 82Kg (with my suit) and needed to be under 82.3 Kg for the competition in order to make my weight division. I had also been gaining 1lb per day for the last 4 days...

Cardio / Resistance:
Stretched out.
Cross trainer - 15 mins.

1 set of 10 of each:
Dumbbell press: 45lbs.
Lat pull down (approx 55Kg)
Shoulder press: 30 Lbs
Squat: 40Kg.
Deadlift: 40Kg
Crunches x 30

Treadmill - 10 mins.

Summary:
think that's it. As I haven't been able to do any resistance training (sprained elbow -> showing off on holiday), I decided I'd do a bit of light weights in the gym as I wanted to get the muscles fired up for the competition. Will fill in the details of the comp when I get a chance.

Hail 2 Da Chimp

Sunday 12/10/08:
Food:
Ate 1/2 a bowl of special K for brekkie as my weight was looking good the morning of the comp, the fasting the day before worked. Actually weighed in 1 Kg lighter than allowed. Could eat after that.

Competition:

Fight 1:
Fight didn't go as well as I'd hoped. Can't remember who got the first take down but I ended up on my back with opponent trying for side control. I got guard, managed a sweep tried a few chokes -round over. I did enough to draw. 1 extra minute added.
Came out, got the double leg take down - very aggresive and ended up slamming opponent fairly hard, took side control and mount straight away. Won by arm bar.

Fight 2:
Win - opponent couldn't fight.

Fight 3:
Loss by guillotine, I got the take down, shot for a single leg and swept the other. Tried for side control but my opponent managed to get a guillotine and pull guard.

Summary:
lucky - As I had 2 wins and lost 1 I ended up getting 2nd place in my weight division - white belt section. Happy enough with that.

Monday 13/10/08:
Diet was very clean.

Training:
Rest day.

Summary:
Going to start back at the weights this week. Elbow is still a bit dodgy, but will be strapping it.

Hail 2 Da Chimp

Tuesday 14/10/08:
Breakfast:
Boiled chicken - some roast veg,
Special K,
Banana,
Juice,
Coffee
Lunch:
Home made 1/4 pounder w/ chips
Snack:
Scone w/ butter & jam
Dinner:
Spag Bol.
PWO:
Smoothie w/ 2 small apples 2 x scoops of whey, 1/2 milk & water.
Snack:
Nuts & raisens
Yoghurt

Weights - George St. Pierre workout:

Chest:
Bench press 55Kg x 10
Push up (1 leg on swiss ball - alternating leg) x 5/leg (10 in total)
Inclined Fly 35Lbs x 10
Bent over Row 50Kg x 10
Repeat 3 times 1 min break between sets.

Legs:
Squat* 55Kg x 10
'Bell lunges 35lbs x 6 forward + 6 backwards
Hamstring stretch on swiss ball x 10 each leg.
Jumping squats x 10
x 2 times 1 minute break. -> dropped a set here as I was fucked and wanted to do the full routine

Core:
Lower back rotations x 5 each direction (10 in total)
1 arm row 45lbs x 10
Bicycle crunch x 20
Swiss ball crunches x 10
x 3 - no break

Shoulders:
Seated press 25Lbs x 10
Hang clean to press 30Kg x 10 -> dropped to 25 on second round.
Skull crushers 30Kg x 10 -> dropped 2nd & 3rd round
Bicep curl 30Kg x 10 -> dropped to 25Kg
x 3 1 minute break
Terrible form in the press and hang and press!

Summary:
First time doing weights in a long time, haven't been able to do any proper shoulder exercises in about 3 months or and benching in about 1 month...
This kicked my ass, will try to do it again on Thursday.
Won't be doing this too often as it was in another gym and it's fairly pricey.
Shoulder & chest strenght & conditioning is very bad.