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Your new Simian Overlord!

  • 26-03-2008 10:04am
    #1
    Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭


    Name: Hail 2 da Chimp
    Age: 26
    Sex: Male
    Weight: 80.01Kg (usually around 75Kg)

    Goals:
    Ideally I would like to add as much muscle as possible, but I will only be doing 1 heavy weights session per week. I have had a year long break from the MMA, but am now fully up to speed again. So I would like to improve in this as much as possible, increasing flexability, power and speed. I have already being working on this since Christmas but my program has lacked consistancy, which I hope this log will help with.

    My training routine goes as such:
    Monday, Wednesday and Friday: I train in MMA. This is mainly Muay Thai twice a week with 1 class of BJJ per week.
    Saturday: If I am not travelling home for the weekend I will do a 1 hour weights session in the gym. If I am I will do a 30 min run and some light weight training (don't have much equpiment at home or access to a gym).
    Due to other commitments, if I do have to travel home for the weekend I will miss the MMA training on Friday and the gym session on Saturday. I will try to compensate these with running & light weights sessions.

    Monday:
    Training: Maui Thai.
    2 hour class. All went well except carrying over an injury to my neck so for this week I will be taking it easy on the clinch work.

    Diet: Ate a full easter egg and 2 bars of chocolate, had a pizza and chicken dippers and a bottle of coke zero (because I'm watching my calorie intake).

    My Challenge officially starts on Tuesday :)


«13456719

Comments

  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Tuesday:
    Took all my measurments, Tuesday is usually my day off so I only did some light training. Concentrating on some exercises provided by my physio to help prevent recuring problems with my knee / hip. Also wanted to get some streching in to help with the M.T.
    I decided to keep the weights light and concentrate on some full body exercised which I believe would help out with the MMA.

    Exercise:
    Squat press 2 x 16 *
    Bent over rows 2 x 20 - using my own dumbells, I dont have anything heavier.
    Shoulder press 2 x 8
    Crunches 2 x 20 W/ 5Kg
    Overhead Lunge 2 x 16
    2 x knee exercises + 1 x hip exercise.
    Streched out.

    * variation on squat press, pressing with 1 arm at a time, slightly rotating trunk at the finish, can't remember name.

    Food:

    Breakfast:
    Banana.
    Museli - low fat milk.
    Coffee.
    Apple juice.

    Lunch:
    Bap with chicken, egg and lettuce.
    Bowl of Soup.
    (sounds pretty small but was massive :))

    Pre dinner:
    Handfull of nuts, (penuts and cashews).

    Dinner:
    Chicken Fajita's with rocket salade.
    Heavy on the chicken breast and a lot of veg.

    Post workout snack:
    Shake with 1 banana, 1 apple, low fat milk and 2 scoops of Nutrisport 90+ Protien.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Both posts edited, goals & background added to first post.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Wednesday:

    Training:
    MMA session, mainly takedowns all evening. with a killer circuit thrown in at the end. Very good session, still pretty sore. Planning on going to the gym tonight, will update again tomorrow.

    Diet:
    Breakfast:
    Bannana
    Apple juice
    Museli
    Coffee

    Lunch:
    Bap with egg chicken tikka and sweet corn.
    Bowl of veg soup.

    Pre dinner: Handfull of cashews and peanuts.

    Dinner:
    Spagetti Bol.

    Post training:
    Shake with 2 scoops of protien
    Banana
    Apple.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Thursday:

    Diet:

    Breakfast:
    Bannana,
    Museli,
    Orange juice,
    Coffee.

    Lunch:
    Roll with roast stuffed pork (mmmMmm), lettuce, tomato and some red onion.
    Bowl of the worst Veg soup I have ever had :pac:
    Pint of low fat milk & glass of water.

    Dinner:
    Spag Bol again, huuuge portion.
    few handfulls of nuts pre dinner.

    Supper:
    Smoothie with 2 scoops of whey, apple, banana and low fat milk.

    Work out - gym:

    Pullups:
    Body weight x 8.
    +10 Kg x 3.
    Body weight x 8.
    +10 Kg x 3.
    Body weight x 8. <- big struggle, was planning on doing approx 5 but managed 3 after a 10 sec break - a bit sloppy though.

    Squat (smith machine*):
    Some body weight warm up and between reps.
    Warmed up with few reps of:
    Bar + 40 Kg & bar + 70 Kg.

    Bar + 80Kg x 8. x 3 sets.

    Dumbell bench press:
    55 Kg x 8 (27.5Kg x 2 dumbells)
    55 Kg x 8.
    25 Kg x 8.

    Chest flys:
    7 Kg x 10 between each set of benching.

    Dead lift - (30 Kg dumbells*):
    60 Kg x 15 reps.
    60 Kg x 15 reps.
    60 Kg x 15 reps.
    Legs almost straight for each set.

    Shoulder press - machine:
    57.5 Kg x 5 reps. x 3 sets.
    Decided to use the machine as I had done some free weights on my shoulders already this week and probably will do some more on Sat.

    Summary:
    Had a bit of a sh!t day, had to stay back at work for an hour, without eating anything since lunch time, had to cut my gym session as short as possible.
    When I finally had dinner it was at least 6 hours since my lunch.

    * Smith machine's suck, but my gym only has a smith machine, no other choice really.
    * Deadlift, the heaviest dumbells my gym has are 30Kg each.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    No training today, travelling home so it's my day off.
    Hopefully I will get to do a bit tomorrow.

    Food:
    Breakfast:
    Museli,
    banana,
    coffee & orange juice.

    Lunch:
    Bap with chicken, egg and tomato.
    Chicken soup, pint of milk.

    Snack:
    Banana.
    Yop.

    Dinner (at 8 again today):
    Steak approx 1/4 pound. (looks like it's steak for breakfast too :pac:)
    Baby potatoes.
    peas.
    gravy.

    Being a pig:
    Yorkie.
    1/4 a yorkie easter egg :D
    Currently having a bottle of beer.


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  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Breakfast:
    Cuppa soup low cal,
    3 x slices of white bread.

    Lunch:
    Steak sandwich.

    Snack:
    Protien punch smoothie. (bought in smoothie bar)

    Dinner:
    Omlette w 3 eggs, red pepper, mushroom, tomato, rice.

    Workout:
    25 pushups.
    10 pull ups.

    30 push ups.
    10 pullups.

    Summary:
    Didn't get a chance to work out again today so just knocked out a few exercises.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Yesterday was a rest day, so no working out.
    It was also another cheat day so I ate loads of junk!

    Not sure if I'll be able to train tonight as I think I've done myself an injury... Will update tomorrow.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Managed to go training. Still pretty sore but I put in a good effort last night, even stayed back to do some extra exercises...

    Food:

    Breakfast:
    Museli,
    Banana,
    Orange juice,
    Coffee.

    Lunch:
    Bap with Ham, egg, tomato.
    Bowl of veg soup.

    Pre dinner:
    Handfull of cashews.

    Dinner:
    Chicken Korma - small portion as I finished work late and was in a rush to get to training.

    Post training:
    Smoothie with 2 scoops of protien, banana & apple.

    Training:
    2 hour Muay Thai, 3 x 5 mins of sparring at the end.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Tuesday:

    Food:
    Breakfast:
    Scone w/ butter and jam.
    Banana,
    Orange juice,
    Coffee.

    Lunch:
    Baguette w/ egg mayo, ham and tomato,
    Veg soup.

    Pre dinner:
    handful of cashews & pistachios.

    Dinner:
    Chicken Korma.
    (approx 1 chicken breast, loadsa veg, small amount of rice).

    Post workout:
    Smoothie - 2 scoops of whey, banana, apple.

    Pre bed:
    Cherry scone w/ butter & jam.

    Workout:
    Squat press variation - 3x16 reps.
    Bent over row - 3x20 reps.
    Shoulder press - 3x8-10 reps.
    Bicep curl - 3x10
    Jack-knife situp 3x15-20 5Kg.
    Physio work.
    Light stretch out.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Wednesday:

    Training:
    MMA session today, concentrated mainly on takedowns, Armbar and guillotine. Finished up with 3x3 mins grappling from standing. 2x5min rounds of conditioning training followed. I may have broken a toe, a finger and have a fat lip. But I thought I'd have a black eye but that hasn't shown up :pac:

    Diet:
    Breakfast:
    Banana,
    Cherry scone,
    coffee,
    OJ.

    Lunch:
    White baguette with roast beef, lettuce, tomato with mayo.
    Tomato and basil soup.
    Pint of milk

    Pre dinner:
    Cashews and pistachios.

    Dinner:
    Spaghetti Bolognese, heavy on the veg and meat, small portion of pasta.

    Post workout:
    Smoothie w/ 2 scoops of whey, apple, banana and low fat milk.


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  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Thursday 3/04/08:

    Training:
    Day off.

    Food:
    Breakfast:
    Museli,
    banana,
    coffe
    OJ.

    Lunch:
    White baguette w/ chicken, egg, lettuce

    Pre dinner:
    Handful of cashews (more like 2 handfulls)

    Dinner:
    Spag Bol again.

    Post dinner:
    Smoothie 2 x scoops of whey, apple, pint of low fat milk.

    Training in Muay Thai tonight, probably wont log on again until Monday morning.
    Going to try to get to a proper gym on Sat morning, will be concentrating on my bench, squat and deadlift.
    I will also be heading out for a few pints tomorrow night and eating a lot of junkfood on Sunday :D


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Friday:

    Food:
    Food was pretty much the same as Thursday, nothing too special.

    Training:
    2 hours of Muay Thai, didn't go well, I had hurt my big toe on wednesday and it was stomped on and hurt again while kicking tonight. Potentially broken, will try to train on - see if it gets better / worse.


    Saturday:
    Food:

    Breakfast:
    3 Weetabix, low fat milk and some honey.

    Post workout:
    Shake, w 2 scoops of Whey, 1 banana - made with 1 pint of low fat milk.

    Lunch:
    Scrambled eggs,
    beans,
    1 & 1/2 pitta bread.

    Dinner:
    Pizza slice and wedges *
    3 x Pints and 2 vodka and diet coke *

    Dessert:
    Choc muffin :D

    Training - Gym:

    Squat:
    Warmed up with the bar.
    60Kg x 10
    80Kg x 8
    90Kg x 8
    90Kg x 5
    80Kg x 10

    Dumbbell bench press:
    25Kg x 3 sets of 8 reps - really struggled on this, will be concentrating on benching I think.

    Dead-lift:
    60Kg x 10
    80Kg x 8
    90Kg x 8
    90Kg x 8
    80Kg x 10

    Bent over rows:
    30Kg x 10 reps x 3 sets.

    Military press:
    Olympic bar - 3 sets of 10.
    + 10Kg - 3 sets of 10.

    Summary:
    Had a good enough session in the gym, this was my first time working with a free bar / squat rack for the squat and dead-lift. My usual gym only has a smith machine, can't really use that to dead-lift either so I'm stuck with 30Kg dumbbells (the heaviest there).
    Couldn't really max out on some of the squats / dead-lifts, really fucked up my toe / leg in training the day before.

    Was trying to keep my diet clean also but missed the train home so got caught short.
    I also don't make a habit of drinking Vodka and diet coke but it was either that or go to the offy :D


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Sunday:
    Rest day, no work out.

    Food:
    Really did the dog on the diet here, had a crap load of junk food.
    Fry up for breakfast.
    Steak potatoes, peas & gravy for dinner.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Monday:

    Food:
    Breakfast:
    Scone w/ butter and jam,
    banana,
    Orange juice,
    Coffee.

    Lunch:
    Wholemeal bap w/ egg, chicken tikka and tomato
    Tomato and basil soup.

    Pre dinner:
    Cashews

    Dinner:
    Shepherds pie

    Post workout:
    Shake w/ 2 scoops of whey, banana and apple. Low fat milk.

    Supper:
    Muller rice.

    Training:
    2 hour boxing session. Worked on the hook and jab pads, finished off with 5 minutes clinch and 1 round of grappling. Some pushups when I got home.

    I have edited yesterdays post to include last friday and saturdays logs.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Tuesday:

    Food:
    Breakfast:
    Banana,
    scone, w/ butter and jam
    Orange juice,
    Coffee.

    Lunch:
    White baguette w/ roast turkey, lettuce, onion & tomato.
    Mushroom and leek soup (I think :/)

    Pre Dinner:
    Cashews, loads and loads of cashews.

    Dinner:
    Shepherds pie

    Post Workout:
    Smoothie w/ 2 scoops of whey, banana, apple and low fat milk.

    Supper:
    Muller Rice.


    Workout:
    Single arm dumbbell snatch. 3 x 10 each arm.
    Upright row 3 x 10 reps.
    Single arm dumbbell press 3 x 10 each side.
    bicep curls 3 x 10 reps.
    Lunges 3 x 16, (8 each side).
    Jack knife sit ups 3 x 15 - 10 reps, 5Kg weight.
    Some physio work.

    Sorry, didn't take note of the weights I was using, they are all very light as I have very limited weights at home. Took my measurements, but haven't had time to compare them to my previous, I will be keeping these to myself but will publish any increases / decreases.

    Had a health test at work also, passed with flying colours (BMI, blood pressure and cholesterol), the woman who performed it also gave me some good advice on my diet and protein / carbs intake so will be trying to change the diet up a bit. - Stay tuned!


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Wednesday 9/04/08:

    Food:

    Breakfast:
    Porridge w/ mandarin,
    Scone w/ butter and jam,
    OJ
    Coffee

    Lunch:
    Bap w/ ham, egg, tomato
    Veg soup.

    Pre dinner:
    Cashews, lots and lots of em.

    Dinner:
    2 x breaded chicken fillets, lots of pasta & stir in sauce.

    Post Workout:
    Smoothie, banana, 2 scoops of protien.

    Supper:
    Muller Rice.

    Training:
    Brazillian Jiu Jitsu, slow enough class as I was coaching one of the other members. Went through a fair bit of technical training. Finished up with 2 x 5mins grappeling with the instructor and 1 x 3 min round with another member.

    Summary:
    Another day at the office, toe has yet to get better but it is unlikely to until I stop training. Also have a black eye - nice. Weight remains the same (down 1 pound since the start of log) which is good as I have toned up a lot and my arms and shoulders are looking bigger.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Thursday 10/04/2008:

    Food:

    Breakfast:
    Porridge w/ mandarin & pineapple,
    Banana,
    OJ,
    Coffee

    Lunch:
    Bap w/ egg, chicken, sweet corn,
    Mushroom & leak soup.

    Pre dinner:
    Cashews.

    Dinner:
    Chicken Kiev, pasta & stir in sauce.

    Smoothie w 2 scoops of protein banana apple low fat milk.

    Supper:
    Muller rice.

    Training:
    Day off.

    Measurments:
    Weight...Neck...Chest...Waist...R. Thigh...L.Thigh...R.Calf...R.Bicep...L.Bicep
    -0.45 ...+0.5...+1.25 ... ..-1 .....+0.5 ...+0.75 ...+0.5 ...+0.5 ...+0.625

    All measurments going in the right direction :cool:


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Friday 11/04/08:

    Training:
    2 hours Muay Thai, got stuck training with a beginner again, didn't get as good a workout as I'd hoped. Finished off with 2 rounds of grappling.

    Food:

    Breakfast:
    Porridge w/ mandarin & pineapple,
    Banana,
    OJ,
    Coffee

    Lunch:
    Bap w/ egg, chicken, sweet corn,
    Mushroom & leak soup.

    Pre dinner:
    Cashews.

    Dinner:
    Chicken Kiev, pasta & stir in sauce.

    Smoothie w 2 scoops of protein banana apple low fat milk.

    Supper:
    Muller rice.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Saturday 12/04/08:

    Weights:

    Bench:
    8 x 60 Kg.
    2 x 70 Kg <- (chest was pretty sore from training so had to drop the weight)
    8 x 60 Kg
    8 x 60 Kg.
    8 x 60 Kg.

    Squat:
    5 x 60 Kg.
    5 x 90 Kg.
    5 x 90 Kg
    6 x 90 Kg.

    Military press:
    30 Kg x 10
    30 Kg x 10
    30 Kg x 10

    Dead lift:
    5 x 100 Kg.
    3 x 110 Kg + 5 x 100 Kg (straight after).
    8 x 100 Kg.

    Pull ups:
    body weight x 8
    Body weight x 8

    Bent over row:
    8 x 30 Kg.
    8 x 30 Kg.
    8 x 30 Kg.

    Bench press:
    50 Kg x 10.

    Food:
    Diet was pretty clean, steak for dinner.
    Went out Sat night had about 8 pints of beer.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Monday 14/04/08:

    Food:
    Breakfast:
    Porridge,
    Banana,
    OJ,
    Coffee.

    Lunch:
    Wholemeal baguette w/ roast beef, tomato, lettuce, onion.
    Leek and potato soup.

    Pre dinner:
    Cashews.

    Dinner.
    Stir fry w/ chicken, broccoli, peppers & cous cous.

    Post workout:
    Smoothie w/ low fat milk, 2 scoops of protein, banana, apple.

    Post workout:
    Cashews again.

    Training:
    2 hours brazilian jiu jitsu, 2 rounds of sparring to finish off. Did 2 sets of pushups and v-ups, to failure, at home.


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  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Tuesday 15/04/08:

    Food:
    Breakfast:
    Porridge w/ mandrin,
    2 x cherry scones w/ butter and jam,
    OJ,
    Coffee.

    Lunch:
    Baguette w/ egg ham and lettuce
    Tomato and basil soup.

    Pre dinner:
    Cashews.

    Dinner.
    Stir fry w/ chicken, broccoli, peppers & cous cous.

    Post workout:
    Smoothie w/ low fat milk, 2 scoops of protein, banana, apple.

    Post workout:
    Cashews again,
    Muller rice.

    Training:
    Went for a run after work - only managed about 15 mins as I have hurt my back somehow.
    3 sets of push ups
    3 sets of crunches.
    bicep curls.

    Summary:
    Training went pretty crap, I had planned to do more but have hurt my shoulder and back so took it easy.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Wednesday 16/04/08:

    Food:
    Breakfast:
    Porridge w/ mandarin,
    Cherry scones w/ butter and jam,
    OJ,
    Coffee.

    Lunch:
    Beef burger w/ pepper sauce, potato and carrots.

    Pre dinner:
    Cashews.

    Dinner:
    Gammon steak w/ baked potato and beans.

    Post workout:
    Smoothie w/ low fat milk, 2 scoops of protein, banana, apple.

    Post workout:
    Cashews again,
    Muller rice.

    Training:
    Muay Thai training, had a pretty good workout, finished off with 3 rounds of sparring, light enough, then 1 round of grappling.

    Summary:
    as I've said, had a good work out, supposed to be doing a heavy weights session today (Thursday), but I've busted my knee and foot, so not sure if I'll be able to squat. Got slammed pretty hard on my shoulder too D'oh - think it's OK though.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Thursday 17/04/08:

    Food:
    Breakfast:
    Porridge,
    Cherry scone w/ butter and jam,
    OJ,
    Coffee.

    Lunch:
    Baguette w/ chicken, egg, tomato
    Bowl of Ministrone soup.

    Pre workout:
    Banana.

    Post workout:
    Smoothie w/ low fat milk, 2 scoops of protein, banana.
    Cashews

    Dinner:
    2 breadded chicken fillets, w/meal pasta and Stir in sauce.


    Gym:
    Bench press:
    20 Push ups to warm up.
    60 Kg x 6
    80 Kg x 6
    85 Kg x 6
    80 Kg x 6
    80 Kg x 6

    Bent over row 27.5 Kg d/bell:
    27.5 Kg x 10
    27.5 Kg x 10
    27.5 Kg x 8

    Body weight Dips:
    10
    10
    8

    Seated Cable Row:
    60 Kg x 10
    67.5 Kg x 8
    60 Kg x 10

    Side dips:
    45 Lbs x 15
    45 Lbs x 15 <- approx 20Kg.
    22.5 Kg x 12 - each side.

    Preacher curls:
    25 Lbs x 10 <- 11Kg
    25 Lbs x 10
    Cable curl:
    30 Kg x 10.

    Summary:
    Couldn't do too much in the gym - due to hurting my knee and shoulder. Couldn't squat or do pull ups.
    Was late eating also but managed to get a smoothie and cashews to tide me over after training.
    Preparing for a bad weekend though - both drink wise and junkfood.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Friday 18/04/08:
    Food:
    Diet was pretty clean but I did end up having about 6 pints later that night.

    Training:
    Day off.

    Saturday 19/04/08:
    Food:
    Diet was also pretty clean although I probably under ate, again went out and had about 6 pints (family weekend planned most of this was unavoidable.)

    Training:
    Didn't really get a chance to do much, shoulder injury also stopped me from doing shoulder exercises and pull ups which I had planned on concentrating on. Instead did a circuit of 4 exercises, 3 times.

    Push ups:
    Feet on a chair.
    30
    25
    25

    Crunches - to failure.

    Bent over row:
    40 Kg x 10 < 1st round
    50 Kg x 10 < 2nd round
    55 KG x 10 < 3rd round.

    Dead-lift:
    50 Kg x 15
    50 Kg x 15
    50 Kg x 15 < these were the heaviest weights I had, thought I'd use the opportunity to concentrate on my form


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Monday 21/04/08:

    Food:
    Breakfast:
    Porridge,
    Banana,
    Coffee.

    Lunch:
    Ciabatta roll w/ turkey ham, bacon, tomato & lettuce.
    Veg soup,
    Pint of milk.

    Pre dinner:
    Cashews.

    Dinner:
    Lasagna w/ salad.

    Post workout:
    Smoothie w/ 2 scoops of protein apple & banana.

    Supper:
    Scone & Muller rice.

    Training:
    MMA Training, concentrating on sparring but did a bit of everything. Stand-up take downs and escapes on ground.
    Finished off with an tough circuit.
    50 push ups.
    30 crunches
    30 side crunches - left
    30 side crunches - right
    10 leg raises - (not sure what these are called)
    50 squat jumps.
    Jogged to and from training.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Tuesday 22/04/08:

    Food:
    Breakfast:
    Porridge,
    Scone,
    boiled egg,
    Coffee.

    Lunch:
    Seeded bap w/ egg, chicken tikka and tomato
    Veg soup,
    Pint of milk.

    Pre workout
    banana.

    Dinner:
    Lasagna w/ salad.

    Supper:
    Smoothie w/ 2 scoops of protein apple & banana.
    Cashews

    Gym:
    Legs & Chest:

    Push ups to warm up.
    Dumb bell press:
    25Kg x 4
    25Kg x 4
    27.5 Kg x 10
    30 Kg x 6* + 27.5 Kg x 4
    27.5 Kg x 10
    *Personal best

    Squat - smith machine (no access to squat rack):
    100 Kg x 8
    100 Kg x 8
    110 Kg x 8 *
    *Personal best.

    Dips:
    Body weight x 10
    Body weight x 8
    Body weight x 10

    Straight Leg Dead-lift:
    60 Kg x 15
    60 Kg x 15
    60 Kg x 15

    Chest fly:
    25 Lbs x 10 <- 11.39 Kg
    25 Lbs x 10
    25 Lbs x 10

    Lunges:
    45 Lbs x 16* (8 each side)
    45 Lbs x 16
    45 Lbs x 16 <-20.41 Kg
    * Personal best.

    Summary:
    Had a very good gym session, upped the weight on my squat and reached a new personal best. Then upped my weight on the dumb bell press and another personal best, I even finished off the set of 10 with the 27.5 Kg with no break. As I was writing this I realised I'd never done my lunges with the 45 Lb dumb bells before so that was another PB :cool:


  • Registered Users, Registered Users 2 Posts: 2,234 ✭✭✭Malteaser!


    Awesome work on the new PBs there!! :)


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Cheers Malteaser, I'm happy enough with the progress. I was also comfortable enough with these weights so I will be looking to improve further on these figures :)


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Wednesday 23/04/08:
    Food:
    Diet was pretty clean, but I went on the Guinness all day - work do.

    Training:
    Day off.

    Summary:
    Still a little hungover but plan on going for a run later.


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  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Thursday 24/04/08:

    Food:
    Breakfast:
    Banana,
    Crunchy Nut Breakfast bar.

    Lunch:
    Seeded bap w/ egg, chicken tikka and tomato
    Veg soup,
    Pint of milk.

    Pre dinner:
    Cashews

    Dinner:
    Steak, pasta and stir in sauce.


    Training:
    Went for an easy enough run, did approx 3 miles in 25 mins. Wasn't very happy with this as I started getting a lot of pain in my lower back.
    Finished off with 2 sets of push ups and crunches.

    Summary:
    Had an easy enough session, was hungover from the work do the previous day. Going to try to get some more running in as I did pretty bad today.
    Back to normal tomorrow.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Friday 25/04/08:
    Food:
    Breakfast:
    Boiled egg,
    Porridge,
    Coffee

    Lunch:
    Bap w/ ham, egg, tomatoe
    Veg soup.

    Pre dinner:
    Cashews.

    Dinner:
    Chicken Korma & Rice.

    Post workout:
    Smoothie w/2scoops of protein apple & banana.

    Supper:
    Muller rice.

    Training:
    MMA session. Very tough session, stand up, take downs and grappling.
    When finished - did an endurance circuit.
    Push ups, crunches squat jumps etc.
    Jogged to and from training.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Saturday:
    Food:
    Diet was very cleas all day, wheetabix for brekkie, chicken korma for dinner. No junk food, had a few drinks Sat evening but stopped drinking early in the evening.

    Weights:
    Shoulders and back.

    Pull ups:
    +10 Kg x 4 and bodyweight x 4.
    +10 Kg x 4 and bodyweight x 4.
    Bodyweight x 8.

    Shoulder press machine:
    57.5 KG x 8
    57.5 Kg x 8
    50 Kg x 8

    Seated row:
    67.5 Kg x 10
    67.5 Kg x 10
    67.5 Kg x 8

    Seated dumb bell press:
    30 Lbs x 10
    30 Lbs x 8
    30 Lbs x 8

    Bent over row:
    27.5 Kg x 10
    27.5 Kg x 10
    27.5 Kg x 10

    One arm shoulder press:
    30 Lbs x 10
    35 Lbs x 10
    35 Lbs x 10

    Summary:
    Took it easy on some of the exercises due to injury my shoulder last week, but it held out well.
    All in all a good week - despite drinking too much mid week.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Monday 28/04/08:
    Food:
    Breakfast:
    Boiled egg,
    Porridge,
    OJ,
    Coffee

    Lunch:
    Bap w/ ham, egg and tomato
    Mushroom & leek soup
    Pint of milk

    Pre dinner:
    Cashews

    Dinner:
    Lasagna and salad.

    Post workout:
    Smoothie w/ 2 scoops of protein apple and banana low fat milk.

    Supper:
    Scone w/ butter & jam

    Training:
    Muay Thai / MMA training.
    Instructor decided to increase the endurance, very tough session but very enjoyable.
    Main bulk of the work was done in 4 x 4 min rounds.
    1 minute pad work, 1 minute clinch, 1 minute pad work, 1 minute clinch, 1 min rest.
    1 minute pad work, 1 minute grappling, 1 minute pad work, 1 minute grappling, 1 min rest.
    Repeat.
    Finished off with some grappling.
    Jogged to and from training, went the long way home - added approx 5 mins onto my jog home.

    Summary:
    Great training session. Checked my weight this morning and it's up by a few pounds, I am a lot trimmer around the mid section also.
    Haven't done measurements in a while.


  • Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    just a quick note man...wheres the protein at breakfast?? ur not getting any in from night before till lunch the next day thats not great for trying to build muscle!3/4 eggs or a whey shake perhaps?!


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Cheers Arsenal, I was chatting to G'em and she said the exact same thing, going to get some more eggs into me in the morning.
    I was also recommended Porridge and eggs by another mate so I'll give it a go.


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  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Tuesday 29/04/08:

    Food:
    Breakfast:
    Porridge,
    Scone,
    boiled egg,
    Coffee.

    Lunch:
    Seeded bap w/ egg, chicken tikka and tomato
    Veg soup,
    Pint of milk.

    Pre workout
    banana,
    Oat flap jack.

    Dinner:
    Lasagna w/ salad.

    Supper:
    Smoothie w/ 2 scoops of protein apple & banana made with water.
    scone w/ butter & jam

    Gym:
    Legs & Chest:

    Push ups to warm up.
    Dumb bell press:
    22.5Kg x 4
    25Kg x 4
    27.5 Kg x 8
    30 Kg x 8
    30 Kg x 5 + 27.5 Kg x 3

    Straight Leg Dead-lift (30 Kg dumb bells):
    60 Kg x 15
    60 Kg x 15
    60 Kg x 15

    Dips:
    Body weight x 10
    Body weight x 10
    Body weight x 10

    Squat - smith machine (no access to squat rack):
    100 Kg x 8
    110 Kg x 5 + 100 Kg x 3
    100 Kg x 8

    Summary:
    Was a quick enough gym session, I was happy enough with the weights, managed to get out a few more reps with the dumb bell press on the 30 Kb 'bells.
    Was wrecked by the time I got to the squat, gym was like a sauna so didn't do too well there.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Wednesday 30/04/08:
    Food:
    Breakfast:
    2 x Boiled eggs,
    Porridge w/mandarin,
    OJ,
    Coffee

    Lunch:
    Bap w/ relish, chicken peppers & tomato
    Possibly the worst bowl of tomato soup I've ever had. It was basically the sauce you get in spagetti-o's
    Pint of milk

    Pre dinner:
    Cashews & pistachios.

    Dinner:
    1 1/2 breaded chicken breasts pasta & stir in sauce.

    Post workout:
    Smoothie w/ 2 scoops of protein apple and banana water <- liking the water in my PWO smoothies.

    Supper:
    Muller rice.

    Training:
    Muay Thai / MMA training.
    Another tough session, was fucked by the last round, could bearly stand after.
    Main bulk was 5 rounds with the last 2 rounds 4 mins each, alternating between pad work -> clinch work and pad work -> grappling.
    2 rounds of sparring to finish.
    Jogged to and from training.

    Summary:
    Another very good session, I have managed to tighten up my punches and increase power a lot. All my techniques had a good flow to them. Got a few good comments from one of the MT guys so I was happy enough.
    will be missing training Friday (bank holiday weekend) so I am going to the gym tonight and will get a cardio session in on Sat.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Thursday 1/05/08:

    Food:
    Breakfast:
    Porridge w/ mandarin,
    2 x boiled eggs,
    coffee

    Lunch:
    Baguette w/ chicken, egg and tomato
    Veg soup.

    Pre workout:
    Banana,
    Oat flap jack.

    Postworkout:
    Smoothie w/ apple, banana 2 scoops of protein water.

    Dinner:
    Steak w/ Pasta & stir in sauce.

    Weights:
    Shoulders and back.

    Pull ups:
    bodyweight x 10
    bodyweight x 8 <- really struggled
    Bodyweight x 8

    Shoulder Press Smith Machine:
    +30 Kg x 10
    +30 Kg x 10
    +30 KG x 8

    Seated row:
    67.5 Kg x 10
    67.5 Kg x 10
    67.5 Kg x 10

    One arm shoulder press:
    30 Lbs x 10
    30 Lbs x 10
    30 Lbs x 10

    Bicep Curl Machine:
    25 Kg x 10
    25 Kg x 10
    20 Kg x 10

    Summary:
    Shoulder still sore but I will be taking it easy over the bank holiday weekend.
    Won't be training today (Friday) but hope to get some cardio in over the weekend.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Friday 2/05/08:

    Food:
    Breakfast:
    Porridge w/ mandarin,
    2 x boiled eggs,
    coffee

    Lunch:
    Baguette w/ chicken, egg and tomato
    Veg soup.

    Lunch 2:
    Smoothie w/ apple, banana 2 scoops of protein water.
    Scone w/ butter & jam

    Dinner:
    2 x Chicken burgers, chips and potatoe waffles :pac:

    Dinner 2:
    Beef stew.
    Had1 1/2 cans of beer.

    Training:
    Day off.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Saturday 3/05/08:

    Food:
    Diet was pretty clean, went out for a few pints that evening, ended up drinking a lot though.

    Training:
    The beach!
    Went for a run along the beach, got some interval training in also.

    Run the lenght of the beach approx 10 mins.
    8 x intervals
    Run the lenght of the beach
    7 x intervals.

    Intervals: From the beach there is a pathway to the top of a cliff face, with approx 30 steps. Alternated sprint up these steps as fast as possible and sprinting up as fast as possible - stepping on each step. (Steps were pretty close together so it was easy to take 2 or more at a time).
    I had a training partner with me so was a good session, altogether spent 45 mins running / sprinting.
    Weather was crap incidently, although when we got back to the car to go home the sun decided to come out :mad:


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  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Sunday 04/05/08
    Food:
    Diet was pretty clean.

    Training:
    Rest day.


    Monday 05/05/08:
    Food:
    Cheat day so I had a load of crap.

    Training:
    Missed training due to being sick. Hoping to get to the gym today (Monday).


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Tuesday 6/05/08:

    Food:
    Breakfast:
    Porridge w/ mandarin,
    2 x boiled eggs,
    coffee

    Lunch:
    Baguette w/ chicken, egg and tomato
    Mushroom soup.
    Pint of milk.

    Pre workout:
    Banana,
    Nutrigrain bar.

    Dinner:
    Steak w/ Pasta & stir in sauce.

    Snack:
    Smoothie w/ apple, banana 2 scoops of protein water.

    Snack 2:
    Muller rice.

    Weights:
    Shoulders and back.

    Pull ups:
    body-weight x 8
    body-weight x 8
    Body-weight x 8 <- Trying to improve my form so didn't over do it on reps.

    Standing Dumbbell Shoulder Press:
    30 Lbs x 10
    35 Lbs x 10
    35 Lbs x 10

    Seated Row:
    75 Kg x 10
    75 Kg x 6 + 67.5 Kg x 3
    75 Kg x 6 + 67.5 Kg x 3

    One Arm Shoulder Press (Standing):
    35 Lbs x 8
    35 Lbs x 8
    35 Lbs x 8

    Pull ups:
    Body-weight x 5
    Chin ups Unilateral grip:
    Body-weight x 5
    Body-weight x 5 <- concentrating on form also.

    Summary:
    Still sick - probably shouldn't have gone to the gym, think I'll be giving training a miss tonight also. Will try to do measurements though.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Wednesday 8/05/08:

    Food:
    Breakfast:
    Porridge w/ mandarin,
    2 x boiled eggs,
    coffee

    Lunch:
    Baguette w/ chicken, egg and tomato
    Veg soup.
    Pint of milk.

    Dinner:
    Lasagna (homemade) w/ Salad

    Snack:
    Smoothie w/ apple, banana 2 scoops of protein, water.

    Snack 2:
    Banana

    Training:
    Went for a short run, approx 30 mins - slow enough pace.
    Push ups
    Jackknife crunckes to failure x 2 sets.
    Bicep curls
    Jumping squats to failure x 2 sets.
    Some physio work and some stretching.

    Summary:
    Didn't feel up to going to MMA, thought I'd only end up spreading the cold to everyone in the club so did some light training myself.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Thursday 8/05/08:

    Food:
    Breakfast:
    Porridge w/ mandarin,
    2 x boiled eggs,
    coffee

    Lunch:
    Baguette w/ roast beef :pac:
    Veg soup

    PWO:
    Smoothie w/ banana 1 scoop of protein, water.

    Dinner:
    Breaded chicken breast w/ pasta & stir in sauce.

    Snack:
    Smoothie w/ banana 1 scoops of protein, water.

    Snack 2:
    Scone w/ butter % jam

    Gym:
    3 x 3 mins boxing on the punching bag.

    Dumbbell press:
    27.5 Kg x 8
    27.5 Kg x 8
    27.5 Kg x 8

    Dumbbell squat & press:
    30 Lbs x 10
    30 Lbs x 10
    30 Lbs x 10 -> (30 Lbs per arm)

    Swiss Ball Weighted Crunches:
    30 Lbs x 10
    30 Lbs x 10
    30 Lbs x 10

    Seated Cable Row:
    70 Kg x 10
    70 Kg x 10
    70 Kg x 8

    Treadmill @ 12K/h Random setting for 10 mins.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Friday 9/05/08:

    Food:
    Breakfast:
    Porridge w/ mandarin,
    2 x boiled eggs,
    coffee

    Lunch:
    Baguette w/ chicken, egg and tomato
    Veg soup.
    Pint of milk.

    Dinner:
    Chicken breast w/ pasta & stir in sauce.
    Snack:

    Smoothie w/ apple, banana 2 scoops of protein, water.

    Brazilian Jiu jitsu:
    Had a good session, started off with take downs and progressed to ground work.

    Saturday 10/05/08:
    Food:
    Diet was bad, had a takeaway and a LOT of drink!

    Gym:
    Dumbbell Press:
    Push ups to warm up.
    25 Kg x 4
    25 Kg x 4
    27.5 Kg x 8
    27.5 Kg x 8
    27.5 Kg x 8

    Squat:
    Body weight to warm up
    60 Kg x 5
    80 Kg x 5
    100 Kg x 2 <- pulled a muscle in my back, which I had hurt Friday night while grappling :mad:
    Seems to be better now, I don't think I had warmed up enough and was pretty sore from training the previous night.

    Step ups:
    60 Lbs x 8 each side.
    60 Lbs x 10 each side.
    Called it a day here.

    Sunday 11/05/06:
    Went for a 30 min run, kept it at a nice comfortable pace until the last 10 mins where I gradually upped the pace. Didn't do any exercises afterwards to rest my back which felt fine, i plan on going to M.T. tonight and giving it a good check out there.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Monday 12/05/08:

    Food:
    Breakfast:
    2 x Boiled eggs,
    Porridge w/mandarin,
    Apple juice,
    Coffee

    Lunch:
    Bap w/ chicken & egg & tomato
    Pint of milk

    Pre dinner:
    Cashews

    Dinner:
    Lasagna w/ salad

    Post workout:
    Smoothie w/ 2 scoops of protein apple and banana water.

    Supper:
    Banana & cashews

    Training:
    Muay Thai / MMA training.
    Main bulk was 5 rounds with the last 2 rounds 4 mins each, alternating between:
    Round5: Pad work -> g'n'p -> pad work -> g'n'p.
    Round4: Pad work -> clinch work -> pad work -> clinch
    2 rounds of sparring to finish.
    Jogged to and from training.

    Summary:
    Very happy with last nights session, instructor also mentioned to me my cardio was excellent so I was happy with that!


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Tuesday 13/05/08:

    Food:
    Breakfast:
    2 x Boiled eggs,
    Porridge w/mandarin,
    Apple juice,
    Coffee

    Lunch:
    Bap w/ chicken & egg & tomato
    Pint of milk

    Pre dinner:
    Cashews

    Dinner:
    Chicken w/ Risotto

    Snack:
    Banana w/ oat flap jack.

    Also had about 4 pints.

    Training:
    Day off, went to a gig in town instead :cool:


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Wednesday 14/05/08:

    Food:
    Breakfast:
    2 x Boiled eggs,
    Porridge w/mandarin,
    Apple juice,
    Coffee

    Lunch:
    Bap w/ Roast pork lettuce & tomato
    Pint o' milk

    Pre dinner:
    Cashews

    Dinner:
    Breaded chicken fillet w/ pasta & stir in sauce

    Post workout:
    Smoothie w/ 2 scoops of protein apple and banana water.

    Supper:
    Banana & cashews

    Training:
    Brazillian Jiu jitsu, very technical class, was a nice break from the MMA classes, had more time to concentrate on technique.
    Finished off with 3 x 3mins of grappling.

    Summary:
    Won't be updating the log for a while now as I am away on holidays :D
    Will try to keep it up when I get back but I may not include so much diet information...


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Saturday 24/05/08:

    Food:
    Diet was OK but had a fair bit to drink.

    Running:
    Apporx 6 miles - 50 mins. This was the longest run I have had in a long time so I kept the pace slow enough.
    Finished off with three rounds of:
    Pushups -> Jack knife situps -> Body weight squats -> Lunge thrusts -> 1 min rest & repeat.

    Summary:
    Didn't make training on Friday as I was just back from holidays and needed sleep, will be trying to get back to my usual routine. I did the above 3 round circuit a few nights on my holiday and went to the gym once (weather wasn't great - needed something to do).
    I have put on a few pounds but shouldn't be too much of a problem once I get back into a routine.


  • Registered Users, Registered Users 2 Posts: 7,589 ✭✭✭Hail 2 Da Chimp


    Monday 26/05/08:

    Food:
    Breakfast:
    2 x Boiled eggs,
    Porridge w/mandarin,
    Apple juice,
    Coffee

    Lunch:
    Bap w/ chicken & ham & lettuce
    Veg soup
    Pint of milk

    Dinner:
    Lasagna w/ salad

    Post workout:
    Smoothie w/ 2 scoops of protein apple and banana water.

    Supper:
    Cashews

    Training:
    Muay Thai / MMA training.
    3 rounds of sparring (1 with takedowns) to finish.
    Jogged to and from training.

    Summary:
    Pretty good training session, the week off seems to have done me a lot of good, my strength has improved a lot.


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