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Hail 2 Da Chimp

Friday 28/11/08:
Diet was clean.

Training:
Rest day - shoulder in bits.

Summary:
Did some shadow boxing at home but shoulder wasn't up to it so gave training a miss.

Hail 2 Da Chimp

Saturday 29/11/08:
Diet was clean.

Cardio:
Treadmill - 10 mins fast
Circuit
Cross trainer - 10 mins fast
Circuit
Treadmill - 10 mins fast
Circuit
Cross trainer - 10 mins fast
Circuit

Circuit:
25 pushups
25 jack knife crunches
15 Jumping squat
20 Lunge thrusts.

Summary:
Took it easy enough on the push ups and the shoulder seems to be a lot better now.

Sunday 31/11/08:
Diet was pretty bad (take away + junk food) - no booze this week though.

Training:
Rest day

Hail 2 Da Chimp

Monday 01/12/08:
Diet was clean.

Weight: 80Kg (Tuesday morning)

MMA / M.T.:
10 x 3 mins rounds on the pads / bag.
Punching.
Kicking.
Knees.
G'n'P.

BJJ:
Some light ground work.
Arm bar from mount.
Arm bar from guard.
Escapes from Arm bar.
Stacking & Escape from stacking.
Sweep from guard.
Sweep from open guard.

3 x 3 min rounds of grappling. (could have been 4?)

Summary:
Good session - ended up doing a hell of a lot more work on the bag than expected. Was odd numbers training - I didn't end up holding the pads for anyone so went on the bag again.
Shoulder feels a lot better - still pretty dodgy though.
This week:
Need to concentrate on my ground game.
Work on take-downs.
Need to up my cardio (Tues & Thurs).
Light session Friday - No injuries, lots of energy for Sat.
Need to be <80Kg on Saturday - should be OK.

Hail 2 Da Chimp

Tuesday 02/11/08:
Diet was clean.

Cardio:
Treadmill - 10 mins fast
Circuit
Cross trainer - 10 mins fast
Circuit
Treadmill - 10 mins fast
Circuit
Cross trainer - 10 mins fast
Circuit

Circuit:
25 pushups
25 jack knife crunches
15 Jumping squat
20 Lunge thrusts.

Summary:
Good session.

Hail 2 Da Chimp

Thursday 03/12/08:
Diet was clean.

MMA / Boxing:
1 x round up against the wall working on defence. (your standing against the wall while the other guy is punching you)
1 x round moving about working on defence.
1 x round trying to clinch while opponent is boxing the head off you.
1 x round of boxing (5 mins).
1 x round trying to pin opponent to wall.
1 x round trying to escape being pinned against the wall.
2 x rounds of grappling (from clinch).

Circuit training:
Lunge jumps.
Squat jumps.
Push ups.
Crunchs.

Summary:
Great session - really enjoyed it. Some 4 minute rounds some 5 minutes... Circuit training was tough - skipped a lot of the push ups.

Hail 2 Da Chimp

Thursday 04/11/08:
Diet was clean.

Cardio:
Treadmill - 10 mins fast
Circuit
Cross trainer - 10 mins fast
Circuit
Treadmill - 10 mins fast
Circuit
Cross trainer - 10 mins fast
Circuit

Circuit:
8-7 SL deadlifts 27.5Kg dumbbells.
15 pushups
20 jack knife crunches
10 Jumping squat
16 Lunge thrusts.

Summary:
Easy session, want to be fully rested for Saturday. Shoulder feels a lot better too.
Weight is bang on. Light training session tonight (Friday), will go over a few subs & escapes.

Hail 2 Da Chimp

Friday 05/11/08:
Diet was clean - ate feck all.

MMA:
Escape from side.
Escape from mount
Kimora from guard.
Guillotine from guard.
Arm bar from mount.
2 x rounds of light grappling.

Summary:
Light session.

Hail 2 Da Chimp

Friday 05/11/08:
Diet was clean - ate feck all.

MMA League:
Fight 1 - loss:
Opponent opened with a hard leg kick.
As he threw the next leg kick I shot to his other leg for the takedown.
We scrambled for position and he gets mount.
I escaped, he gets side.
He arm bars me.

Fight 2 - loss:
I opened up with a few punches to his chest.
I hit him with a hard leg kick and drop him to one knee.
I clinch him - as he tries to sweep me I get the takedown and side mount.
I mount him and drop about 10-15 hard punches down onto his chest.
He's bridges me, as I try to set up an arm bar.
He gets side mount, Kimora...

Summary:
Pissed off. 2 losses, I thought I would have done better than that. Back to the drawing board. Anyway I said I'd try to document my wins and losses so my log gives an accurate reflection of my training.
Still sucks :mad:

Hail 2 Da Chimp

Update:
I have cut down on the training since the League, I went back training and did my rotator cuff in again.
Since that, I've only had 2 MMA session, wasn't able for any more until my shoulder healed up and have had to take some time off due to work (working a lot of long days).
So I've mainly been concentraiting on legs, cardio and R.T. exercises, I should be back to form in next week, down with a flu this wee. Cardio and strenght is really suffering this last month.

Hail 2 Da Chimp

Thursday 01/01/09:
R.C. exercises.
Military press x 20.
Bent over row x 20.
Bicep curl x 20.
Bar only - not weighted. (approx 12Kg)

Friday 2/01/09:
Light run - had to stop after 20 minutes as my coldwas giving me trouble.
R.C . exercises.
Military press x 20.
Bent over row x 20.
Bicep curl x 20.
Bar + 10 Kg.
M.T. stretch.

Hail 2 Da Chimp

Saturday 03/01/09:
R.C. exercises.
2 x sets of push ups.
Stretched out.

Sunday 4/01/09:
R.C . exercises.
Military press x 8.
Bent over row x 20. - 2 sets
Stretched out.

Monday 05/01/09:
Day off. (wasn't at home all day.)

Hail 2 Da Chimp

Tuesday 06/01/09:
Diet was clean.

Gym - Chest & Back:
Cross trainer - 10 mins
Push ups to warm up.
Stretched out.

Dumbell press:
45 Lbs x 5
25 Kg x 8
25 Kg x 8
25 Kg x 8

1 arm row:
25 Kg x 10
25 Kg x 10
25 Kg x 10

Push ups:
BW x 15
BW x 15
BW x 15

Cable row:
55Kg x 10
55Kg x 10
55Kg x 10

Summary:
Easy session, shoulder was clicking a lot on the chest exercises so decided to finish of with push ups. Cable rows and push ups were done back to back.
MMA tonight.

BossArky

What are your goals for the year Chimp?

Hail 2 Da Chimp

Haven't decided yet

I'm going to try to get a few more competitions in, going to change up my gym sessions but mainly don't friken injure myself again!
I'm going on holiday in 2 weeks and work is going to be hectic for the next month, so I plan on re-evaluating my goals when things quiet down. But between now and then train 4-5 times per week try to be as fit as possible before I go on holiday.
I started the George St. Pierre work out last year, I found this great for strength and conditioning so thinking of incorporating that again.

Hail 2 Da Chimp

Wednesday 07/01/09:
Diet was clean.

M.T. / Boxing:
5 x 3 minute rounds on the thai pads, punching kicking and knees.
4 x 3 minute rounds boxing / counter punching.
> Sliping the jab / counter punching
> Sliping the cross / counter punching
3 x rounds of sparing, punching kicking & clinch.
Stretched out.
Push ups & crunches.

Summary:
Grand session, shoulder is a bit sore so taking tonight off as a rest day and will see how it feels tomorrow (Fri). Will keep up with the R.C. exercises and see how it goes.

Hail 2 Da Chimp

Thursday 08/01/09:
Diet was clean.

Rest day:
Light stretch out.
R.C exercises w/ resistance band.
Reverse flies w/ resistance band.

Summary:
A bit sore today from Wednesday, will see how I feel tonight before training. If my shoulder is still sore than I may skip training and do some cardio instead.
Don't think I'll be doing any weights on my shoulder this weekend either...

Hail 2 Da Chimp

Friday 09/01/09:
Had a Burger King mmm

Rest day:
Light stretch out.
R.C exercises w/ resistance band.
Reverse flies w/ resistance band.

Summary:
Shoulder very sore, skipped training.

Hail 2 Da Chimp

Saturday 10/01/09:
Had 3 beers.

Gym - Legs:
Treadmill 20 minutes.
Push ups to warm up.
Stretched out.

Smith machine squat:
+40Kg x 5
+60Kg x 5
+80Kg x 5
+80Kg x 2 <- Knee was very sore due to M.T. training.

Step ups:
40Kg x 10 - 10 per leg.
40Kg x 10
40Kg x 10

Single leg Romanian dead lift:
35Lb bells' x 8 per leg ~32Kg
35Lb bells' x 8 per leg
35Lb bells' x 8 per leg

Summary:
Light session, had planned to do some more leg work but I wasted a lot of time on the squat, knee was very sore after sparring on Wednesday, lifted approx the same with the step ups as I had planned with the squat any way.

Hail 2 Da Chimp

Sunday 11/01/09:
Ate a lot of junk food.

Rest day:
R.C exercises w/ resistance band.
Reverse flies w/ resistance band.

Summary:
If the shoulder isn't better Tuesday I plan on going back to Physio.
Plan for the week is to skip the weights and stick to the MMA / Cardio depending on how my gay shoulder holds up...

Hail 2 Da Chimp

Monday 12/01/09:
Diet was clean.

Boxing / MMA:
3 x 3 min rounds on focus mitts.
2 x 3 min rounds of Sliping the jab / Take downs / G'n'P.
5 mins Thai clinch.
2 x rounds of grappling.
1 x round of boxing.
Stretched out.
Push ups & crunches.
R.C exercises w/ resistance band.
Reverse flies w/ resistance band.

Summary:
Good session, need to work on my cardio, Crimbo is still taking it's toll.

Hail 2 Da Chimp

Tuesday 13/01/09:
Diet was clean.

Rest day:
R.C exercises w/ resistance band.
Reverse flies w/ resistance band.

Summary:
Made an appointment with physio for Thursday, going to skip training tonight, might try to go for a run instead...

Hail 2 Da Chimp

Wednesday 14/01/09:
Diet was clean.

Rest day:
Did nowt.

Summary:
Working for about 13 hours, missed training. Probably the same tonight.

Went to physio, shoulder is OK, not a tear just a sprain. Told me to lay off the clinch & wrestling. Won't be able to hold the pads, should be able to spar.
Some of the rehab stuff I've been doing may actually have aggrivated the injury, espically after all the clinch work on Monday.
Gave me a few exercises to do, I'll be taking a week off anyway and with the way work is going I won't be able to make training tomorrow...

Hail 2 Da Chimp

Thursday - Friday 15 - 16/01/09:
Diet was clean.

Rest day:
Did nowt.

Summary:
Working for about 13 hours, missed training.


Saturday - Saturday 17 - 24/01/09:
Diet was very bad, on holiday, drinkin and eating a lot.

Training:
Skiing for approx 6 hours per day.
Physio for approx 5 of 7 days.


Sunday 25/01/09:
Diet was crap.

Training:
Rest day - did some physio.

Hail 2 Da Chimp

Monday 26/01/09:
Diet was clean.

Gym:
4 rounds on punching bag.
Punching kicking.
Push ups to warm up.

Dumbbell press:
45Lbs bells x 5
25Kg bells x 8
25Kg bells x 8
25Kg bells x 8

1 arm row:
25Kg bells x 10
25Kg bells x 10
25Kg bells x 10

Pushups to cool down.

Summary:
Shoulder is a bit sore, according to Physio benching and rowing should be OK so I will continue with the light training and see how I fare.

For the time being no MMA, so I will be trying to hook up with a few mates and doing some pad work / grappling.

Hail 2 Da Chimp

Tuesday 27/01/09:
Diet was clean.

Cardio:
Run - approx 30 mins.
3 x hill sprints.
1 x sprint to finish.

15 push ups, crunches
30 squats x BW.

Stretched out.

15 push ups, crunches
30 squats x BW.

Shoulder rehab.

Summary:
Light enough session, was late home from work - would have liked to gone for a longer run.

Hail 2 Da Chimp

Wednesday 28/01/09:
Diet was clean.

Weights - Legs:
Warm up - 25Kg barbell:
20 x squats
20 x lunges
20 x deadlifts

Bulgarian split squat:
25Kg x 10
25Kg x 10
30Kg x 12 <- each leg.

Deadlift (alternating between RDL and SLDL):
27.5Kg bells x 10
27.5Kg bells x 12
27.5Kg bells x 15

Boxing / MT:
3 x rounds of boxing - focus pads.
2 x rounds of kicking - punch bag.

Summary:
Light leg session, didn't really want to up the weight as I had to press the bar above my head and didn't want to aggrivate my shoulder before the boxing.
Not sure if I'll get the chance to do anything tonight - wanted to do a heavy leg session but chances are slim.

Hail 2 Da Chimp

Thursday 29/01/09:
Diet was clean.

Training:
Rest day

Summary:
Working -> skipped training.

Hail 2 Da Chimp

Friday - Monday 30/01/09 - 02/02/09:
Drinking way too much - eating loads of crap.

Training:
Skipped training.

Summary:
Skipped training due to various reasons...

Tuesday 03/02/09:
Diet was OK.

Cardio / Chest & Back:
Cross trainer x 30 minutes.
Push ups to warm up.

Dumbbell press:
45lbs x 8 - warm up set.
25Kg x 10
25 kg x 7 + 45lbs x 6 - didn't want to stress the shoulder too much so dropped the weight.
45lbs x 12

1 arm row:
25Kg x 10
25Kg x 10
25Kg x 10

Smith machine bench:
Bar +40Kg x 12

Bent over row:
45Kg x 10

Summary:
Shoulder was starting to hurt so knocked it on the head.

Hail 2 Da Chimp

Wednesday 04/02/09:
Diet was clean.

Cardio:
25 minutes on punching bag.
Punching & kicking.

25 pushups
20 jack knife crunches
30 thrusters*

25 minutes on cross trainer.

(*in press up position thrusting your legs in and out - think thats what its called)

Summary:
OK session - just got news that there is no training this week either so will focus on cardio.
Physio today and legs in the gym...

BossArky

Hail 2 Da Chimp wrote: »

30 thrusters*

(*in press up position thrusting your legs in and out - think thats what its called)

Burpees? :pac: