Arse..muscles

arse..biscuits · 27-08-2014 8:57pm

Wednesday 27th August

1 - Hex bar dead lift
100 kg x 8
125kg - 6x6

2 - Nordic Falls
Body weight 4x10

3a - 3 sets each of...
Lunges 15kg dbs x 5 each leg
TRX hammy curls x 10

3b - 3 sets each of...
OH squats - 30kg x 6 (failed last one - it was a balance issue)
Barbell thrusters 80kg x10

Finisher
30 secs OH lunges with 10kg plate
30 secs lunges with plate held to chest
30 secs body weight lunges

arse..biscuits · 06-09-2014 1:30pm

Forgot to log a few workouts and missed a few days.

Saturday 6th September

1 - Hex bar dead lift
110kg - 4x10

2 - Chin ups
Body weight 4x8

3a - 3 sets each of...
Single arm rows - 30kg -5 each arm
Bench glute bridges - 20

3b - 3 sets each of...
RDL - 60kg - 3x10
Floor press - 70kg - 3x10

Finisher
40 sec side plank - 40sec side plank
40sec TRX bicep curls - 40sec hold at 90
40sec split squats - 40sec split squats
40sec KB squats - 40sec KB wall sit

arse..biscuits · 10-09-2014 1:09pm

Monday 8th Saptember

1 - Bench Press
60 kg x 8
82.5kg - 5x5

2 - Chin Ups
+5kg 5x5

3a - 3x10 each of...
Shoulder press 15kg
TRX rows

3b - 3x10 each of...
Weight press ups 20kg
Band pull downs

Finisher
30sec TRX rows, step back another 30 secs, step back another 30 secs

30 secs plank, 30 secs press ups, 30 secs plank

arse..biscuits · 10-09-2014 1:10pm

Wednesday 10th September

1 - Hex bar dead lift
110 kg x 8
130kg - 5x5

2 - Nordic Falls
Body weight 4x12

3a - 4 sets each of...
Lunges 15kg dbs x 5 each leg
TRX hammy curls x 10

3b - 4 sets each of...
OH squats - 30kg x 6
Barbell thrusters 90kg x10

Finisher
30 secs full squats
30 secs suats bottom half
30 secs wall sit

arse..biscuits · 11-09-2014 10:03pm

Thursday workout - loads of stuff - cant be bothered typing it all

arse..biscuits · 17-09-2014 1:20pm

Wednesday 17th September

Met con

1 - Plate shuffle
2 - KB swing
3 - med ball - 5 russian twists/5 toe touches
4 - Sitting battle ropes
5 - stiff arm burpees
6 - burpees
7 - squat jumps

6 rounds of each
1st - 20sec work 10 sec rest
2nd -25sec work 15 sec rest
3rd - 30sec work 10 sec rest
4th - 30sec work 10 sec rest
5th - 25sec work 15 sec rest
6th - 20sec work 10 sec rest

arse..biscuits · 18-09-2014 10:54am

Thursday 18th Sep

Home
Bench Press
80 kg 5x5
85kg 4x4
90kg 2x2
100kg 1x1

Pull Ups
5x5

arse..biscuits · 19-09-2014 9:27pm

Friday 19th September

1 - Hex bar dead lift
125kg - 4x8

2 - Chin ups
Body weight 4x8

3a - 3 sets each of...
Single arm rows - 30kg -5 each arm
Bench glute bridges - 20

3b - 3 sets each of...
RDL - 40kg - 3x10
Floor press - 70kg - 3x10

Finisher
40 sec db curl/shoulder press - 40sec hold at 90
40sec cuban rotations - 40sec atlas hold
40sec lunges - 40sec reverse lunges
40sec plate presses- 40sec plank

arse..biscuits · 22-09-2014 9:13am

Monday 22nd September

1 - Bench Press
60x8
70x6
85 3x4
87.5 1x4

2 - Chin Ups
+10kg 4x4

3a - 3x8 each of...
Shoulder press 12.5kg
TRX rows, feet on bench, +5kg

3b - 3x8 each of...
Weighted press ups 25kg
Reverse flyes 5kg plates

Finisher
30sec TRX rows, step back another 30 secs, step back another 30 secs

30 secs plank, 30 secs press ups, 30 secs plank

arse..biscuits · 26-09-2014 8:14pm

Friday 26th Sep

Home

Bench Press
82.5 kg 5x5
87.5kg 4x4
92.5kg 2x2
102.5kg 1x1

4x10
BB Curls 20 kg / Tricep cable push downs 20kg

arse..biscuits · 30-09-2014 9:36pm

Tuesday 30th September

Met con

Lunges
Squat jumps
10 kg jammers
burpees
Mountain climbers
KB swings

60 secs of each followed by 1:30 break
45 secs of each followed by 1:00 break
30 secs of each followed by 1:00 break
20 secs of each followed by 0:45 break
15 secs of each

arse..biscuits · 12-10-2014 7:25pm

I've been missing for a while. Sickness and other excuses.

Squats
20 - 1x10
62.5 - 1x5
72.5 - 1x5
82.5 - 2x5
82.5 - 1xmax (6)
62.5 - 1xmax (10)
52.5 - 2x10

arse..biscuits · 13-10-2014 2:58pm

Bench Press

20 - 1x10
57.5 - 1x5
67.5 - 1x5
77.5 - 2x5
77.5 - 1xmax (6)
57.5 - 1xmax (14)
47.5 - 2x10

Ring pull ups 5x5

arse..biscuits · 14-10-2014 6:20pm

14th Oct

Met con

5 kg jammers
10 kg Thrusters
Mountain climbers
Lunges
Squats
Plank shoulder touches

20 secs of each followed by 0:45 break
60 secs of each followed by 1:30 break
45 secs of each followed by 1:00 break
30 secs of each followed by 1:00 break
15 secs of each

arse..biscuits · 18-10-2014 8:03pm

Friday 17th October

Hexbar deadlift
120kg 4x6

Chin ups + 10kg
4x6

12kg KB arnie press
3x8

Band rows
3x10

TRX hammy curls
3x10

TRX rows
3x8

Finisher 4 mins max press ups/trx rows
150

arse..biscuits · 18-10-2014 8:09pm

Saturday 18th October

Deadlift
20kg - 1x10
85kg - 1x5
100kg - 1x5
115kg - 2x5
115kg - 1xmax (5)
85kg - 1xmax (12)
70kg - 2x10

GHD sit ups
3x10

arse..biscuits · 20-10-2014 10:11pm

Monday 20th October

Squats
20 - 1x10
67.5 - 1x3
77.5 - 1x3
87.5 - 2x5
87.5 - 1xmax (4)
67.5 - 1xmax (10)
52.5 - 3x10

arse..biscuits · 21-10-2014 1:56pm

21st Oct

Met con

Lunges
Plate Hops
Plate hand shuffle
Plate press ups
Squat jumps
Burpees

15 secs of each followed by 1:00 break
20 secs of each followed by 1:30 break
30 secs of each followed by 2:00 break
45 secs of each followed by 2:30 break
60 secs of each

arse..biscuits · 22-10-2014 10:10pm

22nd Oct

1 minute each, 3 times

Plank with oblique twist (knee to opposite elbow)
20kg KB squat with upright row
Band pullaparts

HIIT
Three x 3 minute rounds, 1 minute rest in between

10 jump squats
10 press ups
10 stiff arm burpees

Set 1 - 4 and 2/3 rounds
Set 2 - 3 and 2/3 rounds
Set 3 - 3 and 2/3 rounds

arse..biscuits · 23-10-2014 1:41pm

Thursday 23rd Oct

Bench Press

20 - 1x10
62.5 - 1x3
72.5 - 1x3
82.5 - 2x3
82.5 - 1xmax (5)
62.5 - 1xmax (14)
47.5 - 3x10

arse..biscuits · 29-10-2014 4:06pm

I've missed logging a few workouts.

Squats
20 - 1x10
52.5 - 1x5
72.5 - 1x5
82.5 - 1x3
92.5 - 2x1
92.5 - 1xmax (5)
72.5 - 1xmax (12)
52.5 - 4x10

Bench Press
20 - 1x10
47.5 - 1x5
67.5 - 1x5
77.5 - 1x3
87.5 - 2x1
87.5 - 1xmax (5)
67.5 - 1xmax (14)
47.5 - 4x10

arse..biscuits · 31-10-2014 3:42pm

Competitor Friday

Broad Jump 220cm (equal with PB)

Max Strict Chin Ups - 18 (PB up from 17)

Max sit up in 60 secs - 67 (down from 73)

100 rep challenge - 1:27 (PB down from 1:33)

Rower60sec/rest 30 sec/burpees 30 sec - 302m/13burpees

arse..biscuits · 02-11-2014 9:08pm

Sunday 2nd November

Dead Lift
Bar - 1 x 10
70 - 1 x 5
100 - 1 x 5
115 - 1 x 3
127.5 - 2 x 1
127.5 - 1 x max (3)
100 - 1 x max (10)
70 - 4 x 10

3 sets of..
Nordic falls x 6
Pull ups x 6

arse..biscuits · 06-11-2014 4:41pm

Wednesday 5th Nov

Bench Press

20 - 1x10
62.5 - 1x5
72.5 - 1x5
82.5 - 2x5
82.5 - 1xmax (5)
62.5 - 1xmax (15)
52.5 - 2x10

arse..biscuits · 06-11-2014 4:43pm

Thursday 6th Nov

Met con

4 rounds of..

25 stiff arm burpees
25 trx rows
15 tuck jumps
40 10kg plate thrusters
100 plate hand shuffles
15 tuck jumps
50 kb swings

arse..biscuits · 17-11-2014 4:36pm

I'v missed logging workouts, going to get back into the habit.

Today, 17th November

Squats
20 - 1x10
72.5 - 1x3
82.5 - 1x3
92.5 - 2x3
92.5 - 1xmax (7)
92.5 - 1xmax (15)
72.5 - 3x10

RDL
60kg 3x10

arse..biscuits · 20-11-2014 12:14pm

20th November

Met con

Round 1 - 2.09
10 Jump Squats
15 med ball slams
20 Stiff arm Burpees
10 Jump Squats
15 med ball slams
20 Stiff arm Burpees

Round 2 - 2.14
10 Burpees
15 med ball slams
20 Jump Squats
10 Burpees
15 med ball slams
20 Jump Squats

Round 3 - 2.06
40 Mountain Climbes
15 Thrusters
20 TRX Rows
40 Mountain Climbes
15 Thrusters
20 TRX Rows

Round 4 - 2.03
10 Burpees
15 med ball slams
20 Jump Squats
10 Burpees
15 med ball slams
20 Jump Squats

Round 5 - 1.45
10 Plate Hops (3 plates)
15 jammers
20 Thrusters
10 Plate Hops (3 plates)
15 jammers
20 Thrusters

Alf Veedersane · 20-11-2014 2:22pm

Been meaniing to ask...

arse..biscuits wrote: »

20 Stiff arm Burpees

¿Que?

arse..biscuits · 20-11-2014 4:46pm

Alf Veedersane wrote: »

Been meaniing to ask...

¿Que?

Chest doesn't go to ground.
From standing, jump down to a position like the top of a press up, and back up.
Similar to a regular burpee, but obviously not as horrible.

Alf Veedersane · 20-11-2014 4:48pm

arse..biscuits wrote: »

Chest doesn't go to ground.
From standing, jump down to a position like the top of a press up, and back up.
Similar to a regular burpee, but obviously not as horrible.

Ah. Nice one, thanks.

arse..biscuits · 21-11-2014 10:08pm

Dead lift testing today.

My 3 rep max was 162.5, up from 160kg. Although I beat my last number, I was disappointed, I expected a little more.

arse..biscuits · 23-11-2014 7:22pm

Sunday 23rd Nov

Bench Press
20 - 1x10
57.5 - 1x5
72.5 - 1x5
82.5 - 1x3
92.5 - 2x1
92.5 - 1xmax (1)
72.5 - 1xmax (11)
52.5 - 4x10

Chin ups
3x5

Ring rows (elevated feet)
3x10

arse..biscuits · 25-11-2014 7:11pm

25th November

Met con
3 rounds of...

30 plate thrusters
60 mountain climbers
40 squats
40 lunges
200 metre row
40 renegade rows, one db
15 burpees

2 minutes between rounds

arse..biscuits · 26-11-2014 3:40pm

26th November

Squats
20 - 1x10
62.5 - 1x5
77.5 - 1x5
87.5 - 1x3
100 - 2x1
100 - 1xmax (3)
77.5 - 1xmax (11)
57.5 - 4x10

arse..biscuits · 03-12-2014 1:24pm

Monday 1st Dec

Bench
20 - 1x10
72.5 - 1x3
82.5 - 1x3
92.5 - 2x3
92.5 - 1xmax (3)
72.5 - 1xmax (13)
57.5 - 4x10

Ring Rows
3x10 (feet elevated)

arse..biscuits · 03-12-2014 1:30pm

Tuesday 2nd

Met Con
Each station 20 sec work/20 sec rest for 4 sets

1 - Rower
2 - Mountain Climbers
3 - Jammers 10kg
4 - Burpee
5 - 3 Plate hop
6 - TRX rows
7 - Inch Worm (rest station)
8 - Rower
9 - Jump Squat
10 - Thrusters 10kg plate
11 - KB Swing 16kg
12 - Stiff arm Burpee
13 - Med ball slams
14 - Glute stretch (rest station)

arse..biscuits · 02-01-2015 9:03pm

Friday 2nd

Met Con

20 sec on, 10 sec off x 8 for each, 1 minute rest between stations

Rower
2 plate hop
5 ring rows/5 squats
10 kg plate thruster
KB swing
Stiff arm Burpees
Bear crawl

arse..biscuits · 03-01-2015 3:12pm

Saturday 3rd Jan

Met Con

20 sec on, 10 sec off x 8 for each, 1 minute rest between stations

Rower
2 plate hop
5 ring rows/5 squat jumps
10 kg plate thruster
Mountain Climber
Band Sprints
3 cone shuffle

eclectichoney · 03-01-2015 4:43pm

arse..biscuits wrote: »

Saturday 3rd Jan

Met Con

20 sec on, 10 sec off x 8 for each, 1 minute rest between stations

Rower
2 plate hop
5 ring rows/5 squat jumps
10 kg plate thruster
Mountain Climber
Band Sprints
3 cone shuffle

Sorry for the stupid question - what's this? Is it literally hopping between 2 plates a certain distance apart?

arse..biscuits · 03-01-2015 5:23pm

eclectichoney wrote: »

Sorry for the stupid question - what's this? Is it literally hopping between 2 plates a certain distance apart?

Hi, two 20kg bumper plates lying flat on the ground one on top of the other, jump up and down keeping feet together.

eclectichoney · 03-01-2015 8:34pm

Cool, thanks a million

arse..biscuits · 04-01-2015 3:07pm

Sunday 4th

Going to do lots of body weight stuff this year. Start small and build it up.

Today was
10 sets of...
10 press ups
5 pull ups

arse..biscuits · 06-01-2015 5:12pm

6th Jan

Met con

Each round, 30 secs work on first exercise, 10 secs rest, move to second exercise 30 secs work, 10 secs rest.
Do each exercise 3 times to complete round. 90 secs rest between rounds.

Round 1
Burpees
2 Plate Hop
Med Ball slams

Round 2
Plate hand shuffle
KB swing
Stiff arm burpee

Round 3
TRX rows
TRX squat jumps
10kg Plate thrusters

Round 4
5kg Jammers
Mountain climbers
foam roll plank

Round 5
Burpees
Bear crawl
KB squats

arse..biscuits · 07-01-2015 9:19pm

Shed Workout

5 sets of..
Dips x 8
Close grip chins x 6
Hanging leg raise x 10
Straight leg in and outs x 10

arse..biscuits · 09-01-2015 10:23am

8th Jan

Met con

Each round, 30 secs work on first exercise, 10 secs rest, move to second exercise 30 secs work, 10 secs rest.
Do each exercise 3 times to complete round. 90 secs rest between rounds.

Round 1
Medball Sprints
Burpees
Russian twists

Round 2
TRX squat jumps
2 plate hop
Press ups

Round 3
TRX rows
TRX squat jumps
10kg Plate thrusters

Round 4
32kg wall sit
Stiff arm burpees
foam roll plank

Round 5
Burpees
Burpee shuffle
total body crunch

arse..biscuits · 10-01-2015 3:51pm

9th Jan

Met con

Each round, 30 secs work on first exercise, 10 secs rest, move to second exercise 30 secs work, 10 secs rest.
Do each exercise 3 times to complete round. 90 secs rest between rounds.

Round 1
Burpees
2 plate hop
Plate hand shuffle

Round 2
32kg wall sit
Stiff arm burpee
KB Swing

Round 3
TRX rows
TRX squat jumps
Burpee bag hops

Round 4
Lunges
Stiff arm burpees
KB sit ups

Round 5
DB thrusters
Burpee shuffle
foam roll plank

arse..biscuits · 13-01-2015 6:47pm

13th Jan 2015

Met con

Each round, 45 secs work on first exercise, 15 secs rest, move to second exercise 45 secs work, 15 secs rest.
Do each exercise 2 times to complete round. 90 secs rest between rounds.

Round 1
Burpees
2 Plate Hop
Hand shuffle
TRX Squat jumps

Round 2
Burpee bag hop
DB thrusters
Russian Twist
TRX rows

Round 3
Stiff arm burpees
KB Swing
KB sit ups
Rower

Round 4
Burpees
Prowler
Squat jumps
foam roll plank

arse..biscuits · 14-01-2015 3:53pm

Shed Workout

Set every 3 mins
10 sets of...
10 press ups
5 pull ups

arse..biscuits · 16-01-2015 2:39pm

15th Jan 2015

Met con

Each round, 45 secs work on first exercise, 15 secs rest, move to second exercise 45 secs work, 15 secs rest.
Do each exercise 2 times to complete round. 90 secs rest between rounds.

Round 1
Burpees
2 Plate Hop
Hand shuffle
TRX Squat jumps

Round 2
Burpee bag hop
DB thrusters
Russian Twist
TRX rows

Round 3
Stiff arm burpees
KB Swing
KB sit ups
Rower

Round 4
Burpees
Prowler
Squat jumps
foam roll plank

arse..biscuits · 17-01-2015 3:48pm

16th Jan

Squat 60kg 5 x 10
Bench press 60kg 5 x 10

Arse..muscles

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