Arse..muscles

arse..biscuits

So gonna start a log..... I'm 32, about 82 kg, 1 rep max BP-105, SQ-120, DL-170. (I haven't tried maxes in a while and doubt I'd hit those numbers at the moment).
Currently I'm doing weights M,W,F and some interval stuff Tue&Thur with some friends.

Last night (Tue) was 30 sec work/30 sec rest
Skipping
24 kg KB swings (overhead)
Press ups
16 kg KB, squat and press
60 kg dead lifts
Ring rows
15 kg Shoulder plate rotations
Squats

Went through that 4 times (32 minutes total)

arse..biscuits

Wednesday

A1 - DB Press 17.5 kg
A2 - KB Swing 24 kg
4*8. no break between A1 and A2, 45 secs after A2

B1 - DB row 25 kg
B2 - Squats 62.5 kg
4*8 no break between B1 and B2, 45 secs after B2

C1 - Front squat 22.5 kg
C2 - DB floor press 20 kg
3*25 no break between C1 and C2, 60 secs after C2

arse..biscuits

Thursday

40 kg Barbell Complex
Deadlift
Row
Hang Clean
Press
Squat
Each by 10. 3 rounds for time.
6:25

arse..biscuits

I went up to the outlaws in Donegal for the weekend which usually means no training and loads of alcohol, this time however, my partner in crime up there is training as well so actually got to a gym twice and I just slotted in with his training.

Saturday
Squat - 5*12 - 50 kg - Fast reps
Leg extensions - 5*12 - ? kg - Fast reps
Walking lunges - 5*12 - 10 kg DB's
DB shoulder press - 5*12 - ? kg
Some strange movement with 2.5 kg db's - horrible

Sunday
Bench press - 5*12 - 52 kg - Fast reps
Incline db bench press - 5*12 - 17.5 kg - fast reps
Cable crossovers - 5*12 - ? kg
Pullovers - 5*12 - 25 kg
Tricep cable push down - 5*12 - ?kg
Skull crushers - 5*12 - 20 kg


I haven't been this sore from a work out in awhile.

arse..biscuits

Tue- 30 sec work/30 sec rest

Squat Jumps
Plyo press ups
24 kg KB swings (overhead)
16 kg KB, snatch left
16 kg KB, snatch right
Ring rows
chin ups
dips

Went through that 4 times (32 minutes total)

Failed horribly on the chins.

arse..biscuits

Wednesday 12th June

Life has been hectic lately and is taking its toll.
Between a full time job, my own side business, doing a masters degree and a one year diploma, 2 young children, looking after over 40 animals, renovating our house and trying to train 5 nights a week, I'm exhausted and I skipped training for the first time in a while.

arse..biscuits

Thursday 13th June

Squats 60 kg (5* 12) fast
Bench Press 60 kg (5*12) fast
Power cleans 40 kg (5 * 5)

Didn't do my planned workout as a friend was over for the first time so just teaching him some basics.

arse..biscuits

Friday 14th June

Back on track

A1 - Bench Press 62.5 kg (slow down fast up)
A2 - KB Swing 24 kg
4*8. no break between A1 and A2, 45 secs after A2

B1 - Ring row
B2 - Split Squats
4*8 no break between B1 and B2, 45 secs after B2

C1 - Push ups
C2 - Goblet squats 24 kg
3*25 no break between C1 and C2, 60 secs after C2 - (only managed 25-17-15 of each)

Spent the next two hours trying to fix a drill......and failed

arse..biscuits

Tuesday 18th June

I found a crossfit handout with Levels 1-4 on it. There are a load of workout and weightlifting benchmarks needed for each. Spent the evening going through level 1 with a friend.

Then did a 24 kg overhead kettlebell swing and press up ladder.
1 of each on the first minute, 2 of each on the second etc..
I finished 14 rounds and got the 15 KB swings done on the next round.

arse..biscuits

Thursday 20th June

Did a load of that crossfit stuff again. Then went over to the GAA pitch across the road.

24 kg KB overhead swing *10
run width of pitch
press ups *10
run back
24 kg KB overhead swing *10
run width of pitch
burpees * 10
run back
16 kg KB snatches * 5 each hand
run width of pitch
Y squats * 10
run back

arse..biscuits

Saturday 22nd June

A1 - Chin ups
A2 - Reverse Lunge 12.5kg 's
4*8. no break between A1 and A2, 45 secs after A2

B1 - Tempo Push ups
B2 - SLDL 60 kg
4*10 no break between B1 and B2, 45 secs after B2

C1 - 24 kg KB swing
C2 - 24 kg KB rows
3*20 no break between C1 and C2, 60 secs after C2

arse..biscuits

Sunday 23rd June

Just a quick one

40 kg Clean and Press x 30
3.02

arse..biscuits

Monday 24th June

A1 - DB Press 20 kg
A2 - KB Swing with band 24 kg
4*8. no break between A1 and A2, 45 secs after A2

B1 - DB row 27.5 kg
B2 - Squats 65 kg
4*15 no break between B1 and B2, 45 secs after B2

C1 - Front squat 25 kg
C2 - DB floor press 22.5 kg
3*25 no break between C1 and C2, 60 secs after C2
25-25-20 on the db floor press

arse..biscuits

Wednesday 26th June

I was mixing mortar by hand all day, finished at 9 pm, wasn't up to my programmed workout to put it mildly.
Just did some bench pressing and came very close to falling asleep on the bench.

arse..biscuits

Thursday 27th

Got a phone call from my wife around midday, "Happy ......." I couldn't hear because of the kids, I said it's not my birthday for another few days "No, Happy anniversary" Sh#t, I forgot our wedding anniversary, she did too though so I wasn't in trouble.


24 kg overhead KB swings/press ups 21/15/9 - 2:51

24 kg KB Goblet Squats/24 kg KB left rows/ 24 kg KB right rows 30/20/10 - 7:43

JJayoo

arse..biscuits wrote: »

Life has been hectic lately and is taking its toll.
Between a full time job, my own side business, doing a masters degree and a one year diploma, 2 young children, looking after over 40 animals, renovating our house and trying to train 5 nights a week, I'm exhausted and I skipped training for the first time in a while.

Jezzz how are you still functioning?

arse..biscuits

JJayoo wrote: »

Jezzz how are you still functioning?

A mad few months alright. I've given up drinking and TV completely. Luckily as a teacher I'm off for summer now so the pressure has eased a bit.


Friday 28th June

A1 - Bench Press 65 kg (slow down fast up)
A2 - KB Swing 24 kg
4*8. no break between A1 and A2, 45 secs after A2

B1 - Ring row
B2 - Split Squats
4*15 no break between B1 and B2, 45 secs after B2

C1 - Push ups
C2 - Goblet squats 24 kg
3*25 no break between C1 and C2, 60 secs after C2 - (managed 25-25-20 press ups and all squats)

arse..biscuits

Monday 1st July
Plastering the outside of my gym and painting the inside all day.
Just did some bench and chins as was very late.


Tuesday 2nd July

40 kg Barbell Complex
Deadlift
Row
Hang Clean
Press
Squat
Each by 10. 3 rounds for time.
6:30

24kg KB Thrusters/Burpees
10/9/8/7/6/5/4/3/2/1
11.02

arse..biscuits

I missed a few days with the log....tonight was

24 kg overhead KB swings/press ups 21/15/9 - 2:17

24 kg KB Goblet Squats/24 kg KB left rows/ 24 kg KB right rows 30/20/10 - 4:35

arse..biscuits

I've been doing a lot of body weight stuff lately, have to get back to a program.

Ran a 5k in 25.20 last night. Never did any running before, tough.

arse..biscuits

May as well start putting up some pics for progression

arse..biscuits

Monday 22nd July

My son's b-day party on Saturday, so I had lots of sh1t food and a few beers, woke up Sunday and spent most of the day eating cake, chocolate and chips. Holiday in 6 weeks so back on track today, eating well and feeling good.

Squat 5*5 - 80 kg
One arm rows 10*5 - 27.5 kg

Bench press 5*5 - 70 kg
barbell curls 10*5 - 25 kg

Military press 3*10 - 20 kg
Bench leg raises 3*10

arse..biscuits

Tuesday 23rd July

40 kg Barbell - Ground to overhead * 30 - 2:19

60 kg dead lifts/press ups *10 * 3 sets - 1:17

40 kg Barbell Complex
Deadlift, Row, Hang Clean, Press, Squat
Each by 10. 3 rounds for time. - 5:14

arse..biscuits

Wednesday 24th July

Dead lift - 5*5 - 100 kg
Pull ups - 5*5

Floor press - 3*10 - 70 kg
Ring rows - 3 sets of amrap - total 66

Cable push downs - 3*10 - 20 kg
Russian twist - 3*10 each side

arse..biscuits

Thursday 25th July

5k run - 25.58

40 kg barbell - ground to overhead * 30 - 1:51 (40 kg is too light now)

arse..biscuits

Monday 29th

Squat 5*5 - 82.5 kg
One arm rows 10*5 - 30 kg

Bench press 5*5 - 72.5 kg
barbell curls 10*5 - 27.5 kg

Military press 3*10 - 25 kg
Bench leg raises 3*11

arse..biscuits

Tuesday 30th July

16 kg kettlebell - 3 rounds of...
10 thrusters
10 side bends each side
20 figure eights with an elbow strike
10 clean/squat/press each side
10 overgead swings
11:21

Followed by about 7 laps of GAA pitch with a sprint on each lap. Not for time, fairly nasty though.

arse..biscuits

Wednesday 31st July

Dead lift - 5*5 - 110 kg
Pull ups - 5*5 + 5 kg

Floor press - 3*10 - 72.5 kg
Ring rows - 3 sets of amrap - total 76

Cable push downs - 3*10 - 25 kg
Russian twist - 3*10 each side + 5 kg

arse..biscuits

Thursday 1st August

Spent a couple of hours building a jump box. It's sweet, depending on which way its facing, it is 18", 20" or 24". Solid as a rock on all sides too. Just made it from scraps left over from a cabin I'm building in the garden.

5k - 24:00 (very happy with that as its my 3rd 5k ever and my aim was for 25mins)

AMRAP in 20 mins of
5 pull ups
10 press ups
15 squats
10 rounds (didn't push it at all as I was only aiming for 7 for crossfit level 1)

arse..biscuits

Saturday 3rd August

Wasn't going to do anything but a friend arrived up so two quick metcons...

60 kg dead lifts/press ups *10 * 3 sets - 1:09

24 kg KB Goblet Squats/24 kg KB left rows/ 24 kg KB right rows 30/20/10 - 4:00

My friend is fairly fit (a muay thai fighter) he was ****ed after those two.

arse..biscuits

Here's a few pics of the box jump and GHD I built. The box is 18", 20" and 24" depending on which way its sitting. I put a hard foam on two of the sides.

The GHD sits on top of the box. At the moment I stick my legs under a loaded bar on the cage. I'll probably build something on the wall for a better job. I used one floor mat to cover it.

I just used bits of scrap that were lying around so cost me nothing.

arse..biscuits

Monday 5th August

Squat 5*5 - 85 kg
One arm rows 10*5 - 32.5 kg

Bench press 5*5 - 75 kg
barbell curls 10*5 - 30 kg

Military press 3*10 - 27.55 kg
Bench leg raises 3*12

arse..biscuits

Tuesday 6th August

50 * 20 kg sumo high pulls
40 * squats
30 * sit ups
20 * press ups
10 * pull ups
4:14

3 sets of
5 * 40 kg clean/squat/press
7 * burpee box jumps (24")
10 * pull ups
9:23

arse..biscuits

Saturday 10th Aug

Dead lift - 5*5 - 112.5 kg
Pull ups - 5*5 + 7.5 kg

Floor press - 3*10 - 75 kg
Ring rows - 3 sets of amrap - total 78

Cable push downs - 3*10 - 27.5 kg
Russian twist - 3*10 each side + 10 kg

arse..biscuits

Monday 12th August

Squat 5*5 - 87.5 kg
One arm rows 10*5 - 35 kg

Bench press 5*5 - 77.55 kg
barbell curls 10*5 - 32.5 kg

Military press 3*10 - 30 kg
Bench leg raises 3*13

arse..biscuits

Tuesday 13th August

Lots of skillzzzz practice on bar and rings. Really starting to enjoy the rings.

arse..biscuits

Wednesday 14th August

Dead lift - 5*5 - 115 kg
Pull ups - 5*5 + 10 kg

Floor press - 3*10 - 77.5 kg
Ring rows - 3 sets of amrap - total 70

Cable push downs - 1*10 - 30 kg

I was supposed to do a bit more but something came up.

arse..biscuits

Thursday 15th August

20 minutes AMRAP
5 pull ups
10 press ups
15 squtas
-17 rounds

3 sets of
5 * 40 kg clean/squat/press
7 * burpee box jumps (24")
10 * pull ups
-8:00

arse..biscuits

Monday 19th August

Squat 5*5 - 90 kg
One arm rows 10*5 - 40 kg

Bench press 5*5 - 80 kg
barbell curls 10*5 - 35 kg

Military press 3*10 - 32.5 kg
Bench leg raises 3*14

arse..biscuits

Wednesday 21th August

Dead lift - 5*5 - 117.55 kg
Pull ups - 5*5 + 11.25 kg

Floor press - 3*10 - 80 kg
Ring rows - 3 sets of amrap - total 79

Russian twists - 3 * 10 - 10 kg
Cable push downs - 3*10 - 32.5 kg

arse..biscuits

Thursday 22nd August

40 kg Barbell Complex
Deadlift
Row
Hang Clean
Press
Squat
Each by 10. 3 rounds for time.
4:20 (best time ever, tough going)

followed by body weight stuff. Getting close to a front lever

arse..biscuits

Monday 26th August

Squat 5*5 - 92.5 kg
One arm rows 10*5 - 40 kg

Bench press 5*5 - 82.5 kg
barbell curls 10*5 - 35 kg

Military press 3*10 - 35 kg
Bench leg raises 3*15

Tested bench press and equaled my previous PR @ 105 kg

arse..biscuits

Tuesday 27th August

(Baby Fran)
45 kg thrusters/pull ups
15/10/5
5:45

Followed by body weight training

arse..biscuits

Wednesday 28th August

Dead lift - 5*5 - 120 kg
Pull ups - 5*5 + 12.5 kg

Floor press - 3*10 - 82.5 kg (fail - 8,8,6)
Ring rows - 3 sets of amrap - total 81

Russian twists - 3 * 10 - 10 kg
Cable push downs - 3*10 - 32.5 kg

arse..biscuits

Thursday 29th August

3 sets of
5 * 40 kg clean/squat/press
7 * burpee box jumps (24")
10 * pull ups
-5.03 (Had to lay down after that)

A load of body weight stuff after

arse..biscuits

I was away for a holiday with my family for last 2 weeks. I brought gym rings and there was a kids play ground right beside us that was perfect. Myself and a friend were messing on the rings every day. I was great making up new moves and I got much better at them.

Dragged myself out to the shed last night for a quick workout.

Squats -60 kg - 3*10
Bench - 60kg - 3*10
Pull ups 3*5

arse..biscuits

I've been slacking for the last week due to finishing my thesis for my masters. Just finished and opened a beer. Gonna spend tomorrow getting ridiculously drunk and shouting Up The Dubs at everyone. Monday is scheduled for deep depression, anxiety and regret. Tuesday- only slightly suicidal. Wednesday- back at it.

arse..biscuits

Finally did a (small) workout

Bench 3*10 65kg
Pull ups 5*5
Squat 3*10 60 kg

Funny thing is, I've been eating rubbish since my holiday, one quick workout done and I'm back eating right

arse..biscuits

Tuesday 1st October

Squats 62.5 kg 3x10
Pull ups 3x6

Bench press 62.5 kg 3x10
Ring dips 3x10

Bench leg raises 3x10

arse..biscuits

Wednesday 2nd October

DL 80kg 3x10
Chin ups 3x10

OH press 30 kg 3x10
Ring rows- legs on window sill 3x10

Toes to bar 3x5

arse..biscuits

Thursday 10th

BenchPress - 67.5 kg - 3*10
Pull ups - 3*8

Dead Lifts - 105 kg - 3*10
Dips - 3*10 (I start by doing as many elbow dips as I can, then the remaining as standard dips, I got 3,4,5 elbows)