Arse..muscles

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)

arse..biscuits

Monday 14th October

Squats 65 kg 3x10
Pull ups 3x8

Bench press 70 kg 3x10

Ring rows(feet elevated) 3x10

Bar dips 3x15

arse..biscuits

Tuesday 15th October
Squats
Bar *10
62.5 * 5
72.5 * 5
82.5 * 5,5,10max
53.5 2*10

Good mornings 30kg 4*12
Hanging leg raises 4*12

Barbell curl 3 sets max - 80

arse..biscuits

Thursday 17th October

Bench Press
Bar *10
57.5 * 5
65* 5
75 * 5,5,9max
57.5 *12max
47.5 2*10

Military Press 30kg 4*12
Dumbell row 25kg 4*12

Front plate raise 10kg 3sets 80 total
Split squats 3 sets 45total

arse..biscuits

Thursday 24th October

Deadlifts
Bar *10
85 * 5
100* 5
115* 5,5,6max
85* 10max
70 2*10

Inverted row 5*10
Double KB swing 24kg 5*5

Bent over BB row 60kg 3*10
Bench leg raises 3x10

arse..biscuits

Tuesday 21th October
Squats
Bar *10
67.5 * 3
77.5 * 3
87.5 * 3,3,5max
67.5 * 10max
52.5 2*10

Good mornings 32.5kg 4*12
Hanging leg raises 4*10

Barbell curl 3 sets max - 93
20kg cable push downs - 75

arse..biscuits

Monday 2nd December

6 rounds of 3 minutes work/1 minute rest
work rounds alternate between
6 ring rows/6 push ups/6 KB swings
and
6 burpees/ 6 air squats/ 6 mountain climbers

1 point for each completed round. Pity I forgot my score.

arse..biscuits

Thursday 5th December

6 rounds of 3 minutes work/1 minute rest
work rounds alternate between
6 plate jumps/6 plate push ups/6 mountain climbers
and
6 KB swings/ 6 KB lunges/ 6 KB squat jumps

1 point for each completed round. Forgot my score again.

arse..biscuits

Test
Max strict chins - 13
Max 3 rep floor press - 80 kg

40 secs work/10 secs rest for 5 sets
press ups
ring rows
alternating kb presses, resting hand stays up
medicine ball plank
band pulls

arse..biscuits

Warm up
Shoulder work
foam roll lats

Strenght
Bench
1*10 60kg
5*4 77.5kg

Assistance
3 rounds each of

10 each arm - alternating 10kb press (resting arm stays straight up)
10 inverted rows (feet on bench)

5 chin ups
10 sphinx press ups

arse..biscuits

Wednesday 10th December

Warm up
Shoulder work- rotator cuff work
stretch and roll glutes

Strenght
Front squat
1*8 60kg
5*4 77.5kg

Assistance
3 rounds each of

5 bulgarian squats per leg with 30kg
10 trx hamstring thingys
10 barbell roll outs

10 barbell glute bridges
10 nordic falls