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Hail 2 Da Chimp

BossArky wrote: »

Burpees? :pac:

Similar enough to burpies except you just jump your feet out and in, you don't stand up and squat / jump. Your hands maintain contact with the ground at all times.

Thursday 05/02/09:
Diet was OK.

Training:
Rest day - Working late again :mad:

Hail 2 Da Chimp

Friday 06/02/09:
Diet was clean.

Gym - Legs:
BW squats to warm up.
BW step ups.
1 legged squats to warm up.

Smith machine squat:
+40Kg x 5
+60Kg x 5
+80Kg x 10
+80Kg x 10
Failed all of last set.

Dumbell stiff leg dead lift:
27.5Kg x 15
30 Kg x 12
30 Kg x 12

Single leg Barbell squat:
20Kg x 10

Some light barbell squats to finish up.

Summary:
First attempt at a heavy leg session in quite some time - I failed totally at the third set of squats.

Hail 2 Da Chimp

Saturday 07/02/09:
Had a few beers and an Eddie Rockets.

Cardio - Running:
Ran approx 5 miles - 1hour 10 minutes

Summary:
Tried for a 7 mile run - DOMS were so bad and I also ended up pulling my hamstring / hurting the back of my knee, must have been from the SLDL's yesterday. Tried to finish up the run, ended up walking most of it, (I was still about 2 miles away from my car in a forest park, which was still covered in snow) so my knee gradually got worse as I went along.
Sunday and Today are the worst DOMs I've had in a long long time... Not sure if I'm going to be able to do anything in the gym tonight.

MoonDancer

Hail 2 Da Chimp
With a shoulder THAT sore, dontcha think you should stop training for a few weeks at least???
It's just gonna get worse ya know

Hail 2 Da Chimp

^ Maybe I should have listened to you as I hurt it again last night
But to answer your question, I have been to the physio and he has told me to keep up the training but to drop the weights by approx 10%. He's also given me a list to exercises to do and not to do.

Sunday 8/02/09:
Diet was bad enough had a choc muffin and some ice cream :eek:

Training:
Rest day - the worst DOM's I've had possibly ever.

Hail 2 Da Chimp

Monday 9/02/09:
Diet was clean.

Weights - Chest & back:
Stretched out.
Push ups to warm up
Attempted BW squats - fail!

Dumbbell press:
45Lbs x 5
25Kg x 10
BW push ups x 5
25Kg x 10
25Kg x 10

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


Summary:
After the last row my shoulder felt a bit dodgy, so I left it at that. Will be doing some cardio tonight, DOM's permitting and will try to pick up the rest of my workout after,

Hail 2 Da Chimp

tuesday 10/02/09:
Diet was clean.

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

Dumbbell press:
45Lbs x 5

Smithmachine bench:
Bar+ 40 Kg x 5
Bar+ 50 Kg x 10
Bar+ 50 Kg x 10
Bar + 40 Kg x 12

Bent over row:
30Kg x 5
40Kg x 5
50Kg x 10
50Kg x 10
50Kg x 12

Preacher curls:
20Lbs x 10
20Lbs x 10
20Lbs x 10

Push ups:
BW x 10
BW x 10
BW x 10

Cable pull:
~45Kg x 12

Cardio / Treadmill
Light run no incline 20 minutes.

Summary:
Basically just picked up where I left off yesterday.
Pushups between each set on the Smith machine and Curls and push ups were done back to back.
Cardio tonight, will probably be on the punch bag too.

Hail 2 Da Chimp

Wednesday 11/02/09:
Diet was clean.

Cardio:
Punching bag x 4 rounds.
(approx 20 minutes on bag)

Cardio / Treadmill
Light run no incline 30 minutes.

Summary:
Alright session, bag work was pretty crap - will hopefully be meeting up with one of the lads and doing a session on the pads tonight.

Hail 2 Da Chimp

Thursday 11/02/09:
Diet was clean.

Boxing:
3 x light rounds of sparring for reactions to warm up.

7 x 3 min rounds.
4 x rounds on the focus mitts.
3 x rounds on the bag.

Summary:
Grand session, shoulder is sore again after holding the pads for the lads, have been cutting down on this but wanted to test the shoulder out again...

Hail 2 Da Chimp

Friday 12/02/09:
Had some junk food that evening.

Running:
7 mile run, rough terrain (in a Forest / park)
1:03 hr:mins

Summary:
Managed to do the full 7 miles this time. It was pitch black when I finished so it was more like an obstacle course at the end.

Hail 2 Da Chimp

Saturday 14/02/09:
Had a take away & some pints.

Weights legs & shoulders:
BW squats to warm up.
BW lunges to warm up.

Squat:
35Kg x 10
60Kg x 5
70Kg x 5
80Kg x 10
80Kg x 10
80Kg x 10

Deadlift:
60Kg x 8
80Kg x 10
80Kg x 10
80Kg x 10

Shoulder press:
20Kg x 10
20Kg x 10
20Kg x 10 <- EZ bar + 10Kg so I think it's 20Kg?

Woodchopper:
???Kg x 10

Summary:
Also did a lot of high rep / low weight shoulder pressing between the squats and dead's. Could have easily managed more on the deadlift and probably on the squat. This is the first time in ages I've done proper, non-Smith machine squats so I took it handy enough.
Also mustn't have warmed up properly as I got a bad twinge in my back while working out, which hampered my form a little.

Hail 2 Da Chimp

Sunday 15/02/09:
Had 2 beers and a lot of junk food again.

Rest day:
N/A

Summary:
Did nowt all day...

Hail 2 Da Chimp

Monday 16/02/09:
Diet was clean.

Weights - Chest & back:
Stretched out.
BW push ups x 5 to warm up x 2
BW squats to warm up.

Dumbbell press:
45Lbs x 5
25Kg x 10
25Kg x 10
25Kg x 10

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

Smithmachine bench:
Bar+ 40 Kg x 10
Bar+ 40 Kg x 10
Bar+ 50 Kg x 10

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

Pushups x 10
25Lbs (dumbbell) Preacher curl x 10
Pushups x 10
25Lbs (dumbbell) Preacher curl x 10
Pushups x 10
25Lbs (dumbbell) Preacher curl x 10

Summary:
Good session, shoulder is feeling a lot stronger (still randomly giving me a lot of jip) - physio again today so I shall see how it goes.

Hail 2 Da Chimp

Tuesday 17/02/09:
Diet was clean

Training:
Rest day.

Summary:
Physio cancelled - rescheduled. Working too late to do any training.

Wednesday 18/02/09:
Diet was clean.

Warm up x 5 mins treadmill.
Dumb bell press 7Kg x 10reps x 2
Barbell shoulder press 20Kg x 10 reps x 2

Cardio:
Punching bag x 4 rounds.
(approx 20 minutes on bag)

Barbell shoulder press 20Kg x 10 reps x 3

Cardio / Treadmill
Light run no incline 25 minutes.

Barbell shoulder press 20Kg x 10 reps x 3

Summary:
OK session - nothing too mind blowing.

Hail 2 Da Chimp

Thursday 17/02/09:
Diet was clean but went out for a few (4) pints.

Training / running:
Road run for approx 30 mins.
6 x hill sprints.

Summary:
Hill sprints were TOUGH, going to have to concentrate a bit more on the cardio.
Times were between 13.9 - 15.9 seconds per sprint.

Edit: Physio yesterday also, shoulder is much better and I don't have to go back. Will keep up the exercises for a week and ease back into it.

Hail 2 Da Chimp

Friday 18/02/09:
Diet OK, went to cinema so had some junk food.

Running:
3.5 miles.

Summary:
Was supposed to do the 7 miles again, but I've picked up a groin strain from not stretching out enough when on the bag I think.

Hail 2 Da Chimp

Saturday 21/02/09:
Had a few pints, food was OK.

Weights legs & shoulders:
BW squats to warm up.
BW lunges to warm up.
25Kg deadlifts to warm up.

Squat:
Oly bar to warm up.
60Kg x 5
70Kg x 5
80Kg x 5
90Kg x 10
90Kg x 10
80Kg x 10

Deadlift:
60Kg x 5
80Kg x 5
100Kg x 10
100Kg x 10
90Kg x 10
60Kg x 10

Shoulder press:
25Kg x 10
25Kg x 10
25Kg x 10 <- EZ bar + 10Kg so I think it's 20Kg?

EZ bar curls:
25 Kg x 10
Shoulder press:
25Kg x 10
x 3 times.

Summary:
Did a lot more shoulder pressing with the 25Kg weight, shoulder felt OK.
I could have managed the last set of 90Kg squats and 100Kg deadlifts but my form wasn't great on the squats and pretty bad on the deads, I could feel my back rounding and I was leaning too far forward.
Also got that twinge in my lower back again so I mustn't be warming up properly...

Hail 2 Da Chimp

Sunday 22/02/09:
Had some junk food again.

Training:
Rest day

Summary:
N/A.

Hail 2 Da Chimp

Monday 23/02/09:
Diet was clean.

Cardio:
Punching bag x 5 rounds.
(Approx 25 mins on bag)

Push ups.
Crunches.
BW squats.
x 2.

Cardio / Treadmill
Not so light run 1.5 incline 30 minutes.

Kneeling ab pulldown:
45Kg x 10
45Kg x 10
45Kg x 10

Side dips:
25Kg x 10 -> each side.
25Kg x 10
25Kg x 10

Summary:
Knackered doing the run, only really managed 11Kph for most of it, will have to up the intensity.

Hail 2 Da Chimp

Tuesday 24/02/09:
Diet was clean - had a few pancakes.

Weights - Chest & back:
Stretched out.
BW push ups x 5 to warm up x2
Hindu push ups x 5 to warm up.
BW squats to warm up.

Dumbbell press:
45Lbs x 5
25Kg x 5
27.5Kg x 10
27.5Kg x 10
27.5Kg x 8 + 5

1 arm row:
27.5Kg x 10
27.5Kg x 10
27.5Kg x 10

Smithmachine bench:
Bar+ 50 Kg x 10
Bar+ 50 Kg x 10
Bar+ 40 Kg x 10 <- shoulder starting to feel a bit dodgy so dropped the weight.

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

All push ups done with feet elevated on swiss ball, starting from chest to floor, pushing up til hands leave the ground.
Pushups x 10 explosive
25Lbs (dumbbell) Preacher curl x 10
Pushups x 5 explosive + 5 regular
25Lbs (dumbbell) Preacher curl x 10
Pushups x 5 explosive + 5 regular
25Lbs (dumbbell) Preacher curl x 10

Tricep pull down:
???Kg x 10 <- whatever was left on the stack, just to finish off the tri's.

Summary:
Good session, moved up in weight in most of the exercises.
M.T. tonight.

Edit: 80.7 Kg Wednesday morning.

Hail 2 Da Chimp

Wednesday 25/02/09:
Diet was clean.

Training:
Rest day.

Summary:
Was supposed to be travelling to an M.T. club with a mate of mine, but he canceled and I had no car, so impromptu rest day...

Hail 2 Da Chimp

Saturday 21/02/09:
Diet was clean.

Weights legs & shoulders:
R.C. exercises (rotations w/ band)
push ups on tennis ball.
BW squats to warm up.
BW lunges to warm up.
25Kg deadlifts to warm up.
25Kg front squat to warm up (dumb bells).
Oly bar military press x 10

Squat:
Oly bar to warm up.
60Kg x 5
90Kg x 10 <- Very very bad form.
90Kg x 10 <- Form getting better.
90Kg x 10 <- fairly good form.
60Kg x 10 <- concentraiting on form.

Deadlift:
60Kg x 5
90Kg x 5
90Kg x 5
90Kg x 5
90Kg x 8
90Kg x 10
Did about 8-10 sets total of 90Kg between 5 - 10 reps

Romanian deadlift:
60Kg x 5
60Kg x 10
60Kg x 10
60Kg x 10


Shoulder press:
Oly bar x 15
Oly bar x 10

Military press:
25Kg x 10
25Kg x 10
25Kg x 10 <- shoulder hurting, prob should do the rehab after the pressing exercises.

Summary:
Moved the legs and shoulders forward from Sat, due to life.

I had planned to squat 90Kg x 3 x 10reps, which I did but my form for the first 2 sets was crap. Think this was down to the fact I was fairly hungry and needed a pee :pac:
Had also planned to deadlift 100Kg x 3 x 10reps but I got talking to one of the instructors who stayed with me through out the DL's and gave me a huge amount of help with my form, observations:

• Legs were locking out long before my back was straight.
• When I deloaded the weight (between reps) my back was rounding on the next rep.
• Starting too high, need to sit into it a bit more - I thought this alright.
• Look up more when lifting - prevent rounding of back.

All in all my form was pretty good, but a few very good pointers and I felt a lot more comfortable lifting. Instructor did a few sets with me and let me watch his form too, which was a huge help.

Hail 2 Da Chimp

Friday 27/02/09:
Diet was clean.

Training:
Rest day.

Summary:
Travelling home for weekend, so rest day...

Hail 2 Da Chimp

Saturday 28/02/09:
Diet was clean, had a good few pints though.

Running:
Approx. 30 min run. Tough course - a lot of hills.

Weights:
Shoulder press:
~12Kg bar x 10
16Kg x 10
20Kg x 10
25Kg x 10
25Kg x 10
25Kg x 10

Bicep curl:
25Kg x 10
25Kg x 10

Summary:
Shoulder was starting to click a lot and was hurting with the curls so I said I'd ease off and do some more R.C. exercises.

Hail 2 Da Chimp

Sunday 01/03/09:
Diet was clean enough, had some sweets.

Training:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp

Monday 02/03/09:
Diet was clean.

Training:
Rest day.

Summary:
I've a bad creak in my neck since Monday morning, Tuesday's training doesn't look good either...

Hail 2 Da Chimp

Tuesday 02/03/09:
Diet was clean.

Training:
Rest day.

Summary:
As above - didn't want to aggravate my neck, back in MMA tonight though.

Hail 2 Da Chimp

Wednesday 04/03/09:
Diet was clean.

MMA / M.T.:
Edit: also did a bit of rehab / prehab work on shoulders.

2.5 hours of MMA/ MT.
approx 5 min round of grappling (one of the guys was going home and wanted a quick roll).

Clinch work:
Wrestling clinch, arm drag.
Arm drag, to hip throw.
Double leg take down.

5 x 3 minutes on Thai pads:
3 x rounds of M.T. drills.
1 x 3 min round of boxing, opponent fakes a shoot and you knee or spawl
1 x 3 min round of boxing w/ take downs and G'n'P.

1 x 3 minute round of sparring full Thai.

Summary:
Good session, arrived at the wrong time so ended up doing some of the beginners class, before my class started. Was fooked after the roll anyway but was fairly sluggish in the pad work.

Hail 2 Da Chimp

Thursday 04/03/09:
Diet was clean.

Rest day:
Did a bit of rehab / prehab work on shoulders.
Few single leg squats etc, just to get me ready for Friday & Saturday.

Summary:
MMA tonight, supposed to be doing a heavy weights session on legs & shoulders Saturday, but sure how I'll feel as I'll be finished late Fri and in the gym early Sat...

Hail 2 Da Chimp

Friday 06/03/09:
Diet was clean.

MMA / BJJ.:
Did a bit of rehab / prehab work on shoulders.

2 hours of MMA / BJJ.
3 mins escaping from mount.
3 mins escaping from mount w/ ground and pound & submissions.
Triangle choke from guard.
Triangle choke from guard - transition to Oma-palata (sp).
Triangle choke from guard - escape from being stacked and mount, GnP.

3 mins of Clinch work.
2 x 3 mins sparring, full Thai w/ takedowns.
2 x 3 mins sparring, MMA gloves, takedowns & grappling.

Summary:
Tough session, got my ass kicked, badly hurt my toe (think I broke it recently), baby finger (swollen to twice it's size), badly bruised ear, split lips, bruised & scratched face??? It's so good to be back training :rolleyes: