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Hail 2 Da Chimp

Wednesday 18/08/08:
Breakfast:
2 x boiled eggs
Special K,
Banana,
Lunch:
bap w/ chicken ham & tomato
Soup
Pint of milk.
Snack:
Scone w/ butter
Dinner:
Spaghetti Bolognese
Snack2:
Smoothie w 2 scoops of whey, 2 apples
Nuts & raisens

Run:
~ 25 mins.
3 x hill sprints.
100M sprint to finish.

Some bent over laterial raises and punching drills done with light weights also.

Summary:
Light session. Hoping to do the GSP workout again tonight, still in bits after Tuesday though.

Hail 2 Da Chimp

Thursday 16/10/08:
Breakfast, Lunch:
Same as usual
Dinner:
Pasta & stir in sauce, grilled sausages
PWO:
Missed my PWO drink :mad:
Evening:
Approx 5 pints & chicken sandwich

Weights - George St. Pierre workout:

Legs:
Squat 30Kg x 10 -> no power rack so had to clean this.
'Bell lunges 45lbs x 6 forward + 6 backwards
Hamstring stretch on swiss ball x 10 each leg.
Jumping squats x 10
x 3 times 1 minute break.

2 min break.

Chest:
Bench press 30Kg x 10
Push up x 10
Inclined Fly 25Lbs x 10
Bent over Row 30Kg x 10
x 3 times

2 min break

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 times

2 min break

Shoulders:
Seated press 25Lbs x 10
Hang clean to press 30 -> 25Kg x 10
Skull crushers 30-> 25Kg x 10
Bicep curl 30-> 25Kg x 10
x 3 times

Summary:
Circuit went very well, was doing it by myself so I dropped the weight on most of the lifts, hoping to do this again next Tuesday with my training partner who'll be lifting a lot heavier again.
Also moved the chest to after the legs as I was killed with DOMS in my chest, could have lifted more in the squat but had to clean the bar.
[/QUOTE]

Hail 2 Da Chimp

Friday 17/10/08:
Went out drinkin again.

Training:
Rest day

Saturday 18/10/08:
Went out for pints.

B.J.J.:
2 x hours. Technical class, small bit of grappling at the end.

Sunday:
Diet was crap again

Training:
Rest day.

Monday
Diet was crap again.

Training:
Missed training - work.

Hail 2 Da Chimp

Tuesday 21/10/08:
Diet was clean.

Weights - George St. Pierre workout:
Stretched out.

Chest:
Bench press 40Kg x 10 <- ~30Kg on R1.
Push up x 10
Inclined Fly 25Lbs x 10
Bent over Row 40Kg x 10 <- ~30Kg on R1.
x 3 times

2 min break

Legs:
Squat 45Kg x 10 -> no power rack so had to clean this.
'Bell lunges 45lbs x 6 forward + 6 backwards
Hamstring stretch on swiss ball x 10 each leg.
Jumping squats x 10
x 3 times 1 minute break.

2 min break

Core:
Lower back rotations x 5 each direction (10 in total)
1 arm row 45lbs x 10
Bicycle crunch x 20
Swiss ball crunches + 25lbs x 10
x 3 times

2 min break

Shoulders:
Seated press 25Lbs x 10
Hang clean to press 30 -> 30Kg x 10 <- dropped to 25Kg x 10 in R3
Skull crushers 30-> 30 Kg x 10 <- 25Kg x 10 R3
Bicep curl 30-> 30Kg x 10 <- 25Kg x 10R3
x 3 times

Summary:
Went well, increased the weight in most of the lifts. Shoulder press is deffinatly a lot weaker than I had expected. Got a sharp pain in my chest, (pec) while doing the last round so had to drop the weight, must have had some bad form.

Hail 2 Da Chimp

Wednesday: 21/10/08:
under ate a lot today, no PWO drink either.

B.J.J.:
2 x hours B.J.J. mostly chokes and neck cranks, so I can bearly move my head today!
Finished off with 2 x rounds of grappling
2 x rounds of boxing.

Summary:
Boxing needs a lot more work. Going to try to work some shadow boxing into my routines also...

Hail 2 Da Chimp

Thursday 21/10/08:
Diet was clean enough...

Weights - George St. Pierre workout:
Stretched out.

Shoulders:
Seated press 30Lbs x 10
Hang clean to press 30Kg x 10 <- dropped to 25Kg x 10 in R3
Skull crushers 30 Kg x 10 <- 25Kg x 10 R3
Bicep curl 30-> 30Kg x 10 <- 25Kg x 10 R3
x 3 times

2 min break

Legs:
Squat 45Kg x 10 -> no power rack so had to clean this.
'Bell lunges 45lbs x 6 forward + 6 backwards
Hamstring stretch on swiss ball x 10 each leg.
Jumping squats x 10
x 3 times 1 minute break.

2 min break

Core:
Lower back rotations x 5 each direction (10 in total)
1 arm row 45lbs x 10
Bicycle crunch x 20
Swiss ball crunches + 25lbs x 10
x 3 times

2 min break

Chest:
Bench press 40Kg x 10
Push up x 10
Inclined Fly 20Lbs x 10
Bent over Row 40Kg x 10
x 3 times

Summary:
Moved the shoulder press to the first exercise so I could concentrate on my form.

Hail 2 Da Chimp

Friday 24/10/08:
Diet was pretty clean, rest day.

Saturday 25/10/08:
Had 2 beers and some junk food.

Went for a light run, approx 3 miles. Had to call it off as weather was getting too bad.

Sunday 26/10/08:
Going for beers tonight.

Swimming, 50 minutes. Did approx 25 lenghts of the pool. (I'm a crap swimmer).

Hail 2 Da Chimp

Monday 27/10/08:
Diet was crap.

Training - missed training, ****, probably won't get a chance to do any M.T. again this week.

Hail 2 Da Chimp

Tuesday 28/10/08:

Weight (Wednesday): 12stone 10 Lbs = 80.7Kg
Diet was clean...

Weights - George St. Pierre workout:
Stretched out.
Push ups to warm up.

Chest:
Bench press 45Kg x 10 <- Increased to 50Kg R2&R3
Push up x 10
Inclined Fly 25Lbs x 10
Bent over Row 45Kg x 10 <- Increased to 50Kg R2&R3
x 3 times

2 min break

Legs:
Squat 50Kg x 10
'Bell lunges 45lbs x 6 forward + 6 backwards
Hamstring stretch on swiss ball x 10 each leg.
Jumping squats x 10
x 3 times.

2 min break

Core:
Lower back rotations x 5 each direction (10 in total)
1 arm row 25Kg x 10
Bicycle crunch x 20
Swiss ball crunches + 25lbs x 10
x 3 times

2 min break

Shoulders:
Seated press 20Lbs x 10
Hang clean to press 30Kg x 10 <- dropped to 25Kg R2 & R3
Skull crushers 30Kg x 10 <- 25Kg x 10 R2 & R3
Bicep curl 30-> 30Kg x 10 <- 25Kg x 10 R2 & R3
x 3 times

Summary:
Probably could have lifted more on the shoulder press but the only 'bells around were 20Lbs and had a few twinges from doing the flyes so dropped the weight.
The GSP workout is going well, may do it again Thursday and switch back to a 2 day split weights program for a few weeks.
Originally wanted the GSP workout to give me a good base to begin liftimg heavy again and some conditioning work. Apart from the shoulders every thing seems to be coming along nicely.

Hail 2 Da Chimp

Wednesday 29/10/08:

Diet was clean, got some new protein, The Supp factory Vanilla :pac: yum!

MMA - M.T.:
Started off with some grappling:
Wrestling clinch.
escaping side control
5 x rounds on the Thai Pads.
No sparring.
Stretched out.

Summary:
Didn't get to do any sparring as I was helping out one of the lads who is fighting soon.
Pad work went well, conditioning seems to be improving. Kicks were very powerful inspite of not training in M.T. in weeks.

Hail 2 Da Chimp

Thursday 30/10/08:
Diet was clean enough...

Weights - George St. Pierre workout:
Stretched out.
Push ups to warm up.

Shoulders:
Seated press 30Lbs x 10
Hang clean to press 30Kg x 10
Skull crushers 30 Kg x 10
Bicep curl 30Kg x 10
x 3 times 1 minute between.

2 min break

Legs:
Squat 50Kg x 10 +
'Bell lunges 25Kg x 6 forward + 6 backwards +
Hamstring stretch on swiss ball x 10 each leg.
Jumping squats x 10
x 3 times 1 minute break.

2 min break

Core:
Lower back rotations x 5 each direction (10 in total)
1 arm row 25Kg x 10 +
Bicycle crunch x 20
Swiss ball crunches + 25lbs x 10
x 3 times

2 min break

Chest:
Bench press 50Kg x 10 +
Push up x 10
Inclined Fly 25Lbs x 10
Bent over Row 50Kg x 10 +
x 3 times

Summary:
Moved the shoulder press to the first exercise so I could concentrate on my form. Very happy with this, increased all of my lifts and didn't need to reduce them between rounds. (Ended up taking longer breaks for my shoulders though).

Hail 2 Da Chimp

Friday 31/10/08:
Diet was clean enough but drank a huuuge amount

Training
Rest day.

Saturday 01/11/08:
Diet clean again but also drank a huge amount.

Training:
Training cancelled - too hung over to do anything myself except go for a walk.

Sunday 02/11/08:
Diet was crap.

Training:
Rest day.

Hail 2 Da Chimp

Monday 03/11/08:
Diet was clean...

B.J.J.:
Technical class, no conditioning training.
Rubber guard work.
Grappling.

Summary:
Neck is in bits, got caught in a neck crank and heard a loud crack! Think I will go back to my 2 day split on the weights tonight.

Hail 2 Da Chimp

Tuesdau 04/11/08:
Diet was clean enough...

Edit: Weight at 80Kg again (I want to stay at this weight - may be entering a few more competitions this year).

Weights - Shoulders & legs:
Stretched out.
BW squats to warm up.
'Bell press 25 Lbs x 8
'Bell press 30 Lbs x 5

Military press:
35Kg x 10 <- Dropped down to chest.
35Kg x 10 <- Dropped down to chest.
35Kg x 10 <- Dropped down to jaw line

Squat - Smith machine :
Bar + 70Kg x 10
Bar + 70Kg x 10
Bar + 70Kg x 10

Shoulder 'bell press:
35Lbs x 8
35Lbs x 8
30 Lbs x 8

Deadlift - Smith machine:
Bar +80Kg x 10
Bar +80Kg x 10
Bar +85Kg x 10

Bent over flys:
7Kg bells x 10
7Kg bells x 10
7Kg bells x 10

Lunges - 'bells:
25Kg x 8 each leg. (50Kg total.)
25Kg x 8 each leg.
25Kg x 6 each leg.

Core / Ab pulldown:
30Kg x 10
35Kg x 10
35Kg x 10

Summary:
Went grand, could have lifted more on the squat, but my legs were a bit sore from training.
Could have lifted more on the DL but I hate using the smith machine and wanted to try to get my form as good as possible.

Hail 2 Da Chimp

Wednesday 05/11/08:
Diet was clean...

MMA - Muay Thai:
Clinch work.
4 x 4 minutes rounds of pad work
Take down drills
2 x 3 min rounds of takedowns
Conditioning training (approx 10 minutes).

Summary:
Happy enough with the training, wasn't going to go as I was in bits but enjoyed it in the end.
Training was TOUGH pad work was very hard: A lot of sprawling in the pad work which always takes it out of me and conditioning training was a killer too.

Hail 2 Da Chimp

Thursday 06/11/08:
Diet was clean.

Training:
Rest day.

Summary:
Hoping to get some more MMA training in tonight and a heavy weight session in tomorrow - another rest on Sunday. Have a stag on Sat so will deserve the rest on Sunday :pac:

Hail 2 Da Chimp

Friday 07/11/08:
Diet was clean...

MMA - Muay Thai:
Clinch work.
2 x 3 min rounds of pad work
4 min round of pad work with takedowns
4 min round of pad work with takedowns & GNP.
3 min round of boxing.
2 x 3 min round of stand up with take downs & grappling.

Summary:
Excellent session, very happy with my progress although I got my ass handed to me in the boxing.

Hail 2 Da Chimp

Tuesdau 04/11/08:
Diet was clean enough...

Weights - Chest & back:
Stretched out.
BW squats to warm up.
Push ups to warm up.
Pull ups & lat pull downs to warm up.

Dumb bell press:
45 lbs x 5
25 Kg x 5
27.5 Kg x 10
27.5 Kg x 10
27.5 Kg x 10

Chin ups - wide grip:
BW x 10
Bw x 10 (needed 10 second break after first 5)
BW x 4 <- couldn't do any more, must not have stretched out my lats after the MMA session on Friday as they are still killing me.

Bench press:
50Kg x 10
50Kg x 10
50Kg x 10

Bent over row:
50Kg x 10
50Kg x 10
50Kg x 10

Summary:
Finished up early as I did a small bit of boxing training with a friend. Could deffinatly have lifted more on the bench but didn't want to use the Smith. (my gym doesn't have a proper bench - so had to rest the bar on my lap and bench it from there...)

Hail 2 Da Chimp

Tuesday 10/11/08:
Diet was clean enough...

Weights - Shoulders & legs:
Stretched out.
BW squats to warm up.
Push ups to warm up
'Bell press 25 Lbs x 8

Military press:
35Kg x 10
35Kg x 10
35Kg x 10

Squat - Smith machine :
Bar + 80Kg x 10
Bar + 80Kg x 10
Bar + 82.5Kg x 10
Bar + 70 x 12

Shoulder 'bell Arnold press:
30Lbs x 10
30Lbs x 10
30 Lbs x 10

Deadlift - Smith machine:
Bar +85Kg x 10
Bar +85Kg x 10
Bar +85Kg x 10

Millitary press:
25Kg x 15
25Kg x 10
25Kg x 12

Lunges - 'bells:
25Kg x 6 each leg. (50Kg total.)
25Kg x 6 each leg.
25Kg x 6 each leg.

Core / Ab pulldown:
35Kg x 10
35Kg x 10
35Kg x 10

Summary:
Good session, legs were in bits after the last squat set. Shoulder sets were very light as I had hurt my lat on Friday / Saturday - couldn't extend my arms upwards without stretching it, but I tore up my shoulders nicely.

Hail 2 Da Chimp

Wednesday 12/11/08:
Diet was clean...

B.J.J.:
Clinch work - wrestling & thai.
Single leg takedowns.
Guard passing - open guard and closed guard.
Sweeps, scissor sweep and some other sweep from guard.
2 x rounds of boxing.
2 x rounds of grappling.
Escape from side mount.

Summary:
Good session. Can bearly walk today DOMS is so bad from Tuesdays session. Will be missing training tomorrow so will try to hit the gym and get some BJJ in on Saturday.

Hail 2 Da Chimp

Thursday 13/11/08:
Diet was clean enough...

Weights - Chest & back:
Stretched out.
Push ups to warm up.
Pull ups & lat pull downs to warm up.

Dumb bell press:
45 lbs x 5
25 Kg x 5
27.5 Kg x 10
27.5 Kg x 10
27.5 Kg x 10
45 Lbs to failure (approx 10)

Chin ups - wide grip:
BW x 10
Bw x 8
BW x 5
BW x 5

Incline Smith machine press:
Bar + 40 Kg x 10
+40Kg x 10
+40Kg x 10 <- concentrating on form.

Bent over row:
55Kg x 12
55Kg x 10
55Kg x 12

Skull crushers:
30Kg x 10
30Kg x 10
30Kg x 10

Barbell curl:
30Kg x 10
30Kg x 10
30Kg x 10

Summary:
Chin ups were poor. Wont be at training tonight so will try to get a BJJ class in tomorrow or go for a long run & some conditioning work.

Hail 2 Da Chimp

Friday 14/11/08:
Diet was clean...
Training:
Rest day.


Saturday 15/11/08:
Diet was clean - drank way too much again though.
B.J.J.:
3 x rounds of grappling.
Escape from side mount.
Escape from guard.

Run:
Short run, a few hill sprints added in. Approx 30 minutes...

Summary:
Decided to go for a run after training.


Sunday 16/11/08:
Diet was terrible

Training:
Rest day.

Hail 2 Da Chimp

Monday 17/11/08:
Diet was clean...
Weight (Tuesday) = 81.64 Kg... Fatty :pac:
Boxing:
5 x 3 min rounds on the boxing pads.
2 x 3 min rounds of grappling w/ takedowns.
1 x 3 min rounds of boxing.

Summary:
Good session. Some solid boxing. Grappling and takedowns are improving.

Hail 2 Da Chimp

Tuesday 18/11/08:
Diet was clean.

Weights - Shoulders & legs:
Stretched out.
BW squats to warm up.
'Bell press 25 Lbs x 8

Squat - Smith machine :
Bar + 80Kg x 10
Bar + 85Kg x 8
Bar + 85Kg x 8
Bar + 70 x 12

Military press:
40kg x 8
35Kg x 10
35Kg x 10

Deadlift 'Bells - Straight leg:
30Kg x 15 (60Kg total)
Deadlift - Smith machine:
Bar +85Kg x 8
Bar +85Kg x 10

Military press:
35Kg x 8
30Kg x 10
30Kg x 10

Lunges - 'bells:
25Kg x 8 each leg. (50Kg total.)
25Kg x 6 each leg.
25Kg x 6 each leg.

Bent over raises:
7Kg x 10
7Kg x 10
10Lbs x 10 <- pausing at the top.

Core / Ab pulldown:
35Kg x 10
35Kg x 10
40Kg x 10

Full leg stretch out.

Summary:
Solid session, can feel my shoulders improving. Think I still need a lot of work on my form in my military press.

Hail 2 Da Chimp

Wednesday 19/11/08:
Diet was clean.

B.J.J.:
Clinch work - wrestling & thai.
Takedowns
Guard passing - open guard and closed guard.
Taking the back.
RNC.
Triangle from back.
Arm lock from back.
4 x rounds of grappling.

Summary:
Very tough session, I am in bits. Hurt all over - Rest day today tho whoo.

Hail 2 Da Chimp

Thursday 20/11/08:
Diet was clean.

Training:
Rest day.

Friday 21/11/08:

Diet was OK but had a lot to drink.

Run:
Did a short enough run / jog.

Hail 2 Da Chimp

Saturday 22/11/08:
Diet was crap - under ate, a lot to drink again...

B.J.J.:
Lot of stretching.
1/2 guard work.
Lock down.
Side control / twister side control.
1 round of grappling.

Summary:
Good session but I hurt my shoulder again, got caught in an Oma Palata (sp? shoulder lock) right at the end which didn't help...
Shoulder is pretty bad.

Sunday 23/11/08:
Diet was crap.

Training:
Rest day.

Monday 24 /11/08:
Diet was clean.

Training:
Rest day - injured.

Summary:
Decided not to go out drinking for the next 2 weeks, not going home for the next 2 weeks either so diet should be a lot better.
Shoulder is pretty bad so will be concentrating on cardio. I had planned on doing the GSP workout for the next 2 weeks any way so will start back on Thursday, legs only tonight though.
Intend on doing the MMA league this time round so plan to be 80Kg on 6th of December. This doesn't leave much time for training.

Hail 2 Da Chimp

Tuesday 25/11/08:
Diet was clean.

Weights - Legs & Core:
Stretched out.
BW squats & lunges to warm up.
5 mins treadmill.

Squat - Smith machine :
Bar + 90Kg x 10
Bar + 90Kg x 10
Bar + 90Kg x 8
Bar + 40 x 10

Ab pulldown:
40Kg x 10
45Kg x 10
30Kg x 10 (each side)

Deadlift - Smith machine:
Bar +100Kg x 8
Bar +100Kg x 8
Bar +100Kg x 8

Side dips:
20Kg x 12
20Kg x 12
25Kg x 10 (each side)

Lunges - 'bells:
27.5Kg x 6 each leg. (55Kg total.)
27.5Kg x 6 each leg.
27.5Kg x 6 each leg.

10 mins cross trainer.
Full leg stretch out.

Summary:
OK session, improved a lot on my sqaut and deads and lunges... Shoulder still sore not sure if I can train tonight.

Hail 2 Da Chimp

Wednesday 26/11/08:
Diet was clean.

Boxing / M.T.:
2 x rounds of shaddow boxing.
3 min round on punch bag.
5 min round
3 min round
3 min round
3 min round
3 min round
5 min round
2 x rounds of grappling.

Summary:
Pretty much went hell for leather on the bag. Punches, kicks, knees and a few elbows. All power and no technique.

Hail 2 Da Chimp

Thursday 27/11/08:
Diet was clean.

Cardio:
20 mins on x trainer
10 mins on bike
10 mins on treadmill.

Summary:
Didn't want to do any weights so just pissed about in the gym.