Your new Simian Overlord!

Hail 2 Da Chimp · 09-03-2009 11:49am

Saturday 7/03/09:
Diet was clean enough, had 3 pints.

Weights legs & shoulders:
R.C. exercises (rotations w/ band)
push ups on tennis ball.
BW squats to warm up.
BW lunges to warm up.
20Kg deadlifts to warm up.
20Kg Lunges.
Oly bar military press x 10

Squat:
60Kg x 5
80Kg x 5
95Kg x 10
95Kg x 7 & 90Kg x 4 <- form getting worse.
95Kg x 4 + 3 & 90Kg x 4 <- form was really bad, no energy left.
60Kg x 10 <- concentraiting on form.

Deadlift:
Oly bar to warm up.
60Kg x 5
80Kg x 5
100Kg x 8
100Kg x 8
100Kg x 8

Military press:
Oly bar x 10
Oly bar x 10 -> cant remember the amount of reps between 10-15 reps on 3 sets.
Oly bar x 10

1 arm Arnold press:
12.5Kg x 12
12.5Kg x 10
12.5Kg x 10

Seated press:
5Kg x 12
5Kg x 12
5Kg x 15

Summary:
Was absolutely wrecked, big toe and baby finger were killing me so they didn't help with my technique.
Only had about 12 hours between training sessions and very little food - due to me being asleep.
Loads of rehab / prehab on shoulders thrown in also.

Hail 2 Da Chimp · 09-03-2009 11:56am

Sunday 8/03/09:
Diet was clean enough, had loads of sweets :pac:.

Training:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp · 10-03-2009 11:18am

Monday 09/03/09:
Diet was clean.

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

2 hours of MMA / BJJ.
3 mins of Clinch work.
Triangle choke from guard.
Kimora from 1/2 guard.

4 x 3 mins on Thai pads

3 x 3 mins sparring, full Thai w/ takedowns & submissions..

Summary:
Another tough session, all was going well until the sparring, took a bad leg kick, thigh very swollen today. Not sure if I'll be able for any cardio - gym session tonight.

Hail 2 Da Chimp · 11-03-2009 9:52am

Tuesday 10/03/09:
Diet was clean again...

Chest & Back:
10 mins warm up on treadmill.
Push ups to warm up.

Dumbbell press:
45Lbs x 5
Push ups x 5
25Kg x 5
Push ups x 5
30Kg x 10
30Kg x 6 + 25Kg x 4
30Kg x 7 + 25Kg x 4
Push ups x 5

Pull ups:
BW x 3
BW x 1 <- shoulder didn't feel right so decided not to continue.

Dumbbell row:
30Kg x 10
27.5Kg x 10
27.5Kg x 10

Incline DB press:
45Lbs x 10
45Lbs x 10
45Lbs x 10

Seated cable row:
75Kg x 10
75KG x 5 + 67.5 Kg x 5 <- form was getting a bit dodgy.
75Kg x 10

Tricep pushdown:
35Kg x 10
Barbell curl:
30Kg x 10
Back to back x 3 sets.

Summary:
Good session, my first time trying to press 30Kg bell's in a while, wasn't able for the 3 x 10 but should be next time.
Pull ups were a bit of a disaster, my first time attempting them since I hurt my shoulder, didn't feel right so I left them.

Hail 2 Da Chimp · 12-03-2009 10:36am

Wednesday 11/03/09:
Diet was clean.

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

2 hours of MMA / BJJ.
2 x 3 mins of Clinch work.
Kimora from 1/2 guard.
Heel hook from 1/2 guard.
Head and arm triangle from 1/2 guard.

4 x 3 mins sparring, MMA gloves, light contact w/ takedowns & submissions.

Summary:
Very tough session, baldy sprained my elbow. Still have pins & needles down my arm (next morning), can't really bend it either.
Needed a rest day anyway, Friday will also be a rest day.

Hail 2 Da Chimp · 13-03-2009 10:43am

Thursday 12/03/09:
Diet was clean.

MMA / BJJ:
Rest day.

Summary:
Decided I'm doing a 10K run on the 5th of April (I think), so going to try to concentrate on cardio. Probably not doing enough anyway...
Another rest day today - travelling...

Hail 2 Da Chimp · 16-03-2009 12:20pm

Friday 13/03/09:
Diet was clean.

Training:
Rest day.

Summary:
N/A

Hail 2 Da Chimp · 16-03-2009 12:20pm

Saturday 13/03/09:
Diet was clean.

Training:
Run approx 3 miles - easy pace.

Summary:
N/A

Hail 2 Da Chimp · 16-03-2009 12:33pm

Sunday 13/03/09:
Diet was clean enough ate some junk food.

Training:
Rest day

Summary:
N/A

Hail 2 Da Chimp · 19-03-2009 11:55am

Monday 16/03/09:
Diet was clean.

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

2 hours of MMA / BJJ.
Armbar from guard drills.
Triangle from guard drills.
Take the back from guard drill.

Single leg takedown.
Single leg from wrestling clinch.

4 x 3 mins grappling w/ takedowns.

Summary:
Very good session, I did well enough with takedowns / grappling.

Hail 2 Da Chimp · 19-03-2009 1:39pm

Tuesday 17/03/09:
Had a load of beer and a takeaway!

Training:
Rest day

Summary:
N/A

Hail 2 Da Chimp · 19-03-2009 1:42pm

Wednesday 18/03/09:
Had some junk food...

Training:
6 mile run, approx 50 mins.

Circuit:
10 1 arm Arnold press.
25 BW squats
25 crunches
10 bicep curls.

Summary:
Run was tough enough, I had a lot of aches and pains from training and had just ate a huge omelette.
Not sure of the weights on the press / curls.

Hail 2 Da Chimp · 20-03-2009 11:15am

Thursday 19/03/09:
Diet was clean.

Gym:
Treadmill - random setting 6, 10 minutes @ 12Kph.
Pushups to warm up.

Pull ups:
BW x 5
BW x 5
BW x 5
BW x 5

Dumbbell press:
30Kg x 10
push ups x 5
30Kg x 7 + 25Kg x 4
push ups x 5
30Kg x 5 + 25Kg x 5

Romanian deadlift:
60Kg x 12 <- 30Kg bells.
60Kg x 12
60Kg x 12

Step ups:
40Kg x 10 <- 10 each leg.
Split squat (Bulgarian squat):
40Kg x 10
40Kg x 10

Shoulder press:
20Kg x 10
20Kg x 10
20Kg x 10

Bicep curl:
20Kg x 10
20Kg x 10
Cable curl:
40Kg x 5 <- just for the craic.

Summary:
Had been planning to do some boxing as I missed training on Wed and plan to miss it on Fri, that didn't happen so I did an all over workout.
Second time doing pull ups since I hurt my shoulder and it feels very dodgy after them...

Hail 2 Da Chimp · 24-03-2009 2:09pm

Friday 20/03/09:
Diet was clean.

Cardio:
30 minute run, a few hills thrown in.

Summary:
Meh.

Hail 2 Da Chimp · 24-03-2009 2:11pm

Saturday 21/03/09:
Ate feck all - drank way too much.

Training:
Rest day.

Sunday 22/03/09:
Ate a lot of junk food.

Training:
Rest day.

Hail 2 Da Chimp · 24-03-2009 2:38pm

Monday 23/03/09:
Diet was clean.

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

2 hours of MMA / BJJ.
Drills:
Pass butterfly guard.
Pass the guard from standing.
Take the back from guard / side choke.
Take the back from half guard.
Escape from side mount - take side mount.
Escape from side mount - take the back.

3 x 3 mins grappling w/ takedowns.

Summary:
Good session, got tapped out twice (pretty much in a row) from guard - need to watch that.

Hail 2 Da Chimp · 25-03-2009 11:29am

Tuesday 24/03/09:
Diet was clean again...

Chest & Back:
10 mins warm up on treadmill.
Random level 6 @ 12Kph.

Dumbbell press:
45Lbs x 5
Push ups x 5
25Kg x 5
30Kg x 8
30Kg x 6 + 2
30Kg x 7 + 1
Push ups x 5

Pull ups:
BW x 5
BW x 5
Dumbbell row:
30Kg x 10

Incline Smith Machine press:
+50Kg x 10
+50Kg x 9 + 1
+50Kg x 8

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

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

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

Summary:
'Bells felt fairly heavy today, run must have tired me out more than I thought.
Going to try and fit in a few more pull ups if possible. Didn't want to over do it as they seem to effect my shoulder a lot.
MMA Wed, not sure what I'm going to do for legs & shoulders session this week - I may have to give it a miss.

Hail 2 Da Chimp · 26-03-2009 10:53am

Wednesday 25/03/09:
Diet was clean.

MMA / M.T.:

2 hours of MMA / M.T.
Drills:
1,2 leg kick.
1,2 leg kick w/ left leg.
1,2 leg kick (with heel to thigh).
Passing guard (from standing).
2 x 3 mins sparring.
1 x 3 mins sparring w/ takedowns.
1 x 3 mins Opponent boxing and me trying to take him down.

Summary:
Quality session, unfortunately I got caught in a crucifix, and popped something in my neck - so no training tonight (can barely move my head).
Sparring went well, I felt a lot looser and was throwing some fast enough combination's.
Take downs were solid as well.
Combinations were done with boxing gloves, no pads, so ate a lot of leg kicks - thighs don't seem too bad today tho.

Hail 2 Da Chimp · 27-03-2009 2:29pm

Thursday 25/03/09:
Diet was clean.

Training:
rest day.

Summary:
Neck was still in bits - still sore today but taking a rest day today (traveling home).

MoonDancer · 27-03-2009 3:01pm

You'd go to any lenghts to get out of training!

Hail 2 Da Chimp · 28-03-2009 7:36pm

Friday 27/03/09:
Diet was clean.

Training:
rest day.

Summary:
N/A.

Saturday 28/03/09

Running:
~4 mile mountain run.

Summary:
Walked most of it because I had a massive pain in the arse * looks at MoonDancer *
I did manage to give someone a piggyback up some of the mountain!

Edit: I mean MoonDancer was there with me and she is a pain in the ass...

cardio,shoot me · 28-03-2009 9:35pm

Hahaha smart choice on the edit

could have looked wrong hehe

MoonDancer · 29-03-2009 12:38pm

Haha!! Thanks for the piggyback

Hail 2 Da Chimp · 30-03-2009 9:35am

Sunday 29/03/09:
Ate a load of chocolate and a full pizza :pac:

Training:
rest day.

Summary:

Hail 2 Da Chimp · 31-03-2009 1:05pm

Monday 30/03/09:
Diet was clean.

M.T. / MMA:

2 hours of MMA / M.T.
2 x 3 min rounds of clinch / pummeling.
Drills:
2 x 3 min rounds of boxing.
2 x 3 min rounds of striking w/ takedowns.

Push ups, crunches, squat jumps.

Summary:
Neck is a bit sore again today - was supposed to be doing a heavy legs session tonight but not sure if I'm able.
Tonight / tomorrow may be my last day training for 6 weeks...

MoonDancer · 31-03-2009 6:07pm

And again, anything to get out of training! Boy, you're getting lazy!

Hail 2 Da Chimp · 01-04-2009 10:46am

Saturday 7/03/09:
Diet was clean.

Weights legs & shoulders:

BW squats to warm up.
BW lunges to warm up.
40Kg bell squats to warm up.
20Kg deadlifts to warm up.
20Kg Lunges.

Squat:
60Kg x 5
80Kg x 5
95Kg x 10
95Kg x 8 [PB]
95Kg x 8 [PB]

Deadlift:
Oly bar to warm up.
60Kg x 5
80Kg x 5
110Kg x 8
110Kg x 8 [PB]
110Kg x 8 [PB] - Last 2 reps nearly killed me!

Military press:
Oly bar x 10
Oly bar x 10
Oly bar x 10

1 arm Arnold press:
15Kg x 6 - Wrecked by the time I got around to this!
12.5Kg x 10
12.5Kg x 10

Bicep curl:
EZ bar +20 Kg x 10
EZ bar +25Kg x 8
EZ bar +25Kg x 8

Summary:
PB's on both the deadlift (reps) and squat (reps). Happy enough with that.
Shoulder is still clicking on the military press, I bought a resistance band and hope to get some more work in with that.
Going for a run tonight and have some minor surgery tomorrow (Copying BossArky :pac:) so not sure when I'll be training again - may have to take a week off.

Edit: So much for being lazy!

Hail 2 Da Chimp · 10-04-2009 10:08am

Wednesday 1/04/09:
Diet was clean.

Training:
Rest day.

Summary:
Working late - was supposed to go for a run.

Thursday 2/04/09 - Monday 6/04/09:
Diet was crap - ate a lot of junk.

Training:
Rest days.

Summary:
I had laser eye surgery on Thursday, Lasek - so I've not felt up to doing anything between now and then. I will not be returning to MMA for a while (4 weeks at least).

Hail 2 Da Chimp · 10-04-2009 10:12am

Tuesday 7/04/09:
Diet was clean.

Training:
15 minutes with resistance band on shoulders.
Military press.
Front raises.
Side raises.

Summary:
About all I was up to.

Wednesday 8/04/09:.

Training:
Single leg squats:
BW x 10 x 2 sets

Single leg deadlifts:
10Kg x 10 x 2sets.

Summary:
Was supposed to do some push ups but didn't feel up to it.

Hail 2 Da Chimp · 10-04-2009 10:20am

Thursday 9/04/09:
Diet was clean.

Training:
Treadmill -20 mins random level 6.

Bell press:
25Kg x 5
30Kg x 6 <- was wrecked after the run :rolleyes:
27.5 x 10
27.5 x 8

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

Split squat:
30Kg x 10
40Kg x 10
40Kg x 10

Shoulder press:
25lbs x 12
25lbs x 10
25lbs x 12

Romanian deadlift:
60Kg x 15
60Kg x 15
60Kg x 15

Military press & Bicep curl:
25Kg x 10
25Kg x 10

Summary:
Just a full body workout. Have been trying to work out a plan for the next few weeks - will try to document it in the next few days.

Your new Simian Overlord!

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