Arse..muscles

arse..biscuits

Friday 13th December

Warm up/mobility
tennis ball roll glutes/lats
medicine ball plank/ spidermans

Strenght
Chin ups 5kg 4*6
Dead lift 90kg 4*6

Assistance
3 rounds 8 reps
Ring rows with legs on bench
Single leg squats

3 rounds 8 reps
single leg 12kg kb deadlifts
weighted press ups 15kg

arse..biscuits

Monday 16th

Warm up
Rotator cuff work
Plank/ med ball plank

Strenght
Bench
1*8 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

Friday 20th December

Warm up/mobility
tennis ball roll glutes/ glute bridges
touch toes, hands over head, squat/ navy seal plank

Strenght
Chin ups 5kg 4*6
Dead lift 90kg 4*6

Assistance
3 rounds 8 reps
Ring rows with legs on bench
Single leg squats

3 rounds 8 reps
single leg 12kg kb deadlifts
weighted press ups 15kg

arse..biscuits

Monday 23th December

Warm up
Rotator cuff work
Plank/ med ball plank

Strenght
Bench
1*8 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 +5 kg
10 sphinx press ups

Conditioning
5 mins AMRAP
6 ring rows/6 concentric press ups
12.5 rounds

arse..biscuits

Goals for 2014 (current)

Bench 110 kg (100 kg)
Squat 130 kg (110 kg)
Dead lift 180 kg (150ish kg)
Get body weight up to 85 kg and stay lean (79 kg)
Max strict chins 20 (13)

arse..biscuits

Thursday 2nd January

Warm up
Foam roll IT bands
stretch and roll glutes
Squat down and hold

Strenght
Front squat
1*8 50kg
5*4 65kg

Assistance
3 rounds each of

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

10 barbell glute bridges
10 nordic falls

Conditioning
5 mins amrap
6 reverse lunges
6 v situps
11.5

arse..biscuits

Saturday 4th January

Warm up/mobility
tennis ball roll lats/glute bridges/navy seal plank

Strenght
Chin ups 5kg 4*6
Dead lift 110kg 4*6

Assistance
3 rounds 8 reps
Ring rows with legs on bench
Single leg squats

3 rounds 8 reps
single leg 12kg kb deadlifts
weighted press ups 20kg

arse..biscuits

Monday 6th January

Warm up
Rotator cuff work
Plank/ med ball plank
Band lat stretch

Strenght
Bench
1*8 60kg
4*2 85kg

Assistance
3 rounds each of

8 each arm - alternating 12.5db press (resting arm stays straight up)
8 inverted rows (feet on bench)

6 chin ups +5 kg
15 sphinx press ups (small bit of failure)

Conditioning
5 mins AMRAP
2 * 5kg plates, half kneeling position
6 curls/6 shoulder presses
19 rounds

arse..biscuits

Wednesday 8th January

Warm up
Foam roll IT bands
stretch and roll glutes
Squat down and hold

Strenght
Front squat
1*8 60 kg
4*2 87.5 kg

Assistance
3 rounds each of

5 bulgarian squats per leg with 30kg
15 trx hamstring thingys

10 barbell glute bridges
10 nordic falls

Conditioning
6 air squats/6 dead bugs AMRAP 5 mins
19

arse..biscuits

Friday 10th January

Warm up/mobility
tennis ball roll lats/glute bridges/navy seal plank/

Strenght
Chin ups 5kg 4*4
Dead lift 120kg 4*4

Assistance
3 rounds 6 reps
Ring rows with legs on bench (5 kg on chest)
Single leg squats

3 rounds
10 reps each leg - single leg 24kg kb deadlifts
6 reps - weighted press ups 30kg

Conditioning
30 secs work 10 secs rest, 2 rounds
15 kg plate over head lunges
10 kg dbs - renegade rows
Band face pulls
20 kg KB swings
Band pull downs

arse..biscuits

Monday 13th January

Warm up
Rotator cuff work
Plank/ med ball plank
Band lat stretch
Hockey ball lats

Strenght
Bench
1*8 60kg
4*2 87.5kg

Assistance
3 rounds each of

8 each arm - alternating 12kg kb press (resting arm stays straight up)
8 inverted rows (feet on bench)

6 chin ups +5 kg
15 sphinx press ups (small bit of failure)

Conditioning
5 mins AMRAP
2 * 5kg plates, half kneeling position
6 curls/6 shoulder presses
23 rounds

arse..biscuits

Thursday 17th January

Warm up
Foam roll IT bands
stretch and roll glutes
Squat down and hold

Strenght
Front squat
1*8 60 kg
4*2 90 kg

Assistance
3 rounds each of

6 bulgarian squats per leg with 30kg
15 trx hamstring thingys

10 barbell glute bridges
10 nordic falls

Conditioning
Cant remember

arse..biscuits

Saturday 18th January

Warm up/mobility
tennis ball roll lats/glute bridges/navy seal plank/

Strenght
Chin ups 7.5kg 4*4
Dead lift 120kg 4*4

Assistance
3 rounds 6 reps
Ring rows with legs on bench (5 kg on chest)
Single leg squats

3 rounds
10 reps each leg - single leg 24kg kb deadlifts
6 reps - weighted press ups 30kg

Conditioning
30 secs work 10 secs rest, 2 rounds
20 kg plate over head lunges
10 kg dbs - renegade rows
Band face pulls
20 kg KB swings
Band pull downs

arse..biscuits

Found a photo of my improvised gym while on holidays last summer.

arse..biscuits

Tuesday 21st January

Warm up
Rotator cuff work
Plank/ med ball plank
Band lat stretch
Hockey ball lats

Strenght
Bench
1*8 60kg
4*2 90kg

Assistance
3 rounds each of

8 each arm - alternating 12kg kb press (resting arm stays straight up)
8 inverted rows (feet on bench)

6 chin ups +5 kg (dropped weight to complete)
15 sphinx press ups

Conditioning
5 mins AMRAP
2 * 5kg plates, half kneeling position
6 curls/6 shoulder presses
25 rounds

arse..biscuits

Thursday 23rd January

Warm up
Foam roll IT bands
stretch and roll glutes
Squat down and hold

Strenght
Front squat
1*8 60 kg
4*2 90 kg

Assistance
3 rounds each of

6 Bulgarian squats per leg with 32.5 kg
15 trx hamstring thingys

10 barbell glute bridges
10 nordic falls

Conditioning
Cant remember

arse..biscuits

Saturday 25th January

Warm up/mobility
foam roll quads/glute bridges/navy seal plank/lat stretch

Strenght
Chin ups 10 kg 4*4
Dead lift 120kg 4*4

Assistance
3 rounds
Ring rows with legs on bench (10 kg on chest) - 6 reps
Single leg squats - 10 per leg

3 rounds
10 reps each leg - single leg 24kg kb deadlifts
6 reps - weighted press ups 35 kg

Conditioning
30 secs work 10 secs rest, 2 rounds
20 kg plate over head lunges
10 kg dbs - renegade rows
Band face pulls
20 kg KB swings
Band pull downs

arse..biscuits

Test week

Up about 3 kg in one month - delighted

Chin ups (2 rep max)
4 x 12.5 kg
2 x 15 kg
2 x 17.5 kg
2 x 20 kg
2 x 22.5 kg (couldn't get the second one)

Bench press (3 rep max)
4 x 70 kg
2 x 82.5 kg
2 x 85 kg
2 x 87.5 kg
2 x 90 kg (get in)

conditioning 10 mins
10 kg plate
10 curls
10 presses
10 rows
10 straight arms up and down (cant remember the name)
6.75 rounds

arse..biscuits

Missed logging a few workouts...

Got my max strict parallel chins up to 15. (delighted with this as that's up 2 in 1 month, goal is 20 by years end)

3 rep max front squat - 92.5 kg

arse..biscuits

Start of new program

Tuesday 4th February

Bench Press
80 kg x 3
82.5 kg x 3
85 kg x 3
87.5 kg x 3
90 kg x 3

Chin ups
10 kg x 3
12.5 kg x 3
15 kg x3
15 kg x3
15 kg x3

OH Press
30 kg - 3x10

DB Rows
25 kg - 3x5 each arm

Floor Press
60 kg 3x12

Flyes
7.5kg 3x12

Max concentric push ups in 5 mins - 80

arse..biscuits

Thursday 6th Feb

Warm up - stretches n sh1t

Strength
Front Squat
70 kg x 3
80 kg x 3
85 kg x 3
90 kg x 3
92.5 kg x 3

RDL
60 kg 5 x 3

Assistance 1 - 3 sets of...
Dumbell Lunges 15s 5 each leg
Single leg glute bridges 10 each leg

Assistance 2 - 3 sets of...
single leg squats - 6 per leg
hyper extensions - 12

Conditioning
8 squats , 8 lunges per leg. 7,6,5,4,3,2,1 back to 8...(5 minutes)
got one full round and the 8s and 7s done. Absolutely horrible

arse..biscuits

Friday 7th February

Warm up
Some foam rolling n stretches

Strength
Dead lifts 120 kg - 4 x 6
Chins Body weight - 4 x 6

Assistance 1 - 3 sets of.....
Glute bridges (shoulders resting on bench) 60 kg - 10 reps
Half kneeling shoulder dumbbell press - 8 each arm - 15 kg

Assistance 2 - 3 sets of ....
Box step ups - 6 per leg - holding 2x12kg KBs
Single arm band pulls - 10 each arm

Conditioning
Some strong man stuff

arse..biscuits

Monday 10th February

Bench Press
75 kg x 5
80 kg x 5
80 kg x 5
82.5 kg x 5
85 kg x 5

Chin ups
BW x 5
2.5 kg x 5
5 kg x 5
7.5 kg x 5
5 kg x 5

Assistance 1
3 rounds of..
Lat band pulls downs x 12
Dips x 12

Assistance 2
3 rounds of...
Half Kneeling dumb bell shoulder press - 12.5 kg x 10
TRX rows x 10


Max concentric push ups in 5 mins - 102

arse..biscuits

Thursday 13th Feb

Warm up - stretches n sh1t

Strength
Front Squat
70 kg x 5
75 kg x 5
80 kg x 5
82.5 kg x 5
85 kg x 5

RDL
50 kg 4 x 8

Assistance 1 - 3 sets of...
Bulgarina Split Squats 15s 5 each leg
Nordic Falls x 10

Assistance 2 - 3 sets of...
single leg RDLs - 6 per leg
TRX glute bridges x 10

Conditioning
8 squats , 8 lunges.. 7,6,5,4,3,2,1 back to 8...(3 minutes)
got one full round and the 8s and 7s done.

arse..biscuits

Friday 14th February

Deadlifts 120 kg - 5 x 5 (haven't done deads with a straight bar in a while, really feeling it across the upper back today)

Pull ups - 5 x 5

arse..biscuits

Monday 17th February

Bench Press
70 kg x 3
80 kg x 3
82.5 kg x 3
85 kg x 3
90 kg x 3

Chin ups
10 kg x 3
12.5 kg x 3
12.5 kg x3
15 kg x3
17.5 kg x3

OH Press
35 kg - 3x10

DB Rows
30 kg - 3x5 each arm

Floor Press
60 kg 3x12

Flyes
5kg 3x12

Max concentric push ups in 5 mins - 80

arse..biscuits

Thursday 20th Feb

Warm up - stretches n sh1t

Strength
Front Squat
80 kg x 3
85 kg x 3
90 kg x 3
95 kg x 3
100 kg x 3 (PB)

RDL
60 kg 5 x 3

Assistance 1 - 3 sets of...
Dumbbell Lunges 15s 5 each leg
Single leg glute bridges 10 each leg

Assistance 2 - 3 sets of...
single leg squats - 6 per leg
hyper extensions - 12

Conditioning
Cant remember

arse..biscuits

Friday 21st February

Warm up
Some foam rolling n stretches

Strength
Dead lifts 120 kg x 6 reps
Dead lifts 130 kg - 3 sets x 6 reps

Chins +5kg - 4 x 6

Assistance 1 - 3 sets of.....
Glute bridges (shoulders resting on bench) 50 kg - 10 reps
Half kneeling shoulder dumbbell press - 8 each arm - 15 kg

Assistance 2 - 3 sets of ....
Box step ups - 6 per leg - holding 2x8kg KBs
Double arm band pulls - 10

Conditioning
Some strong man stuff

arse..biscuits

Monday 24th February

Bench Press
70 kg x 5
80 kg x 5
82.5 kg x 5
85 kg x 5
87.5 kg x 5 (PB)

Chin ups
7.5 kg 5 x 5


Assistance 1
3 rounds of..
Lat band pulls downs x 12
Dips x 12

Assistance 2
3 rounds of...
Half Kneeling dumb bell shoulder press - 15 kg x 10 for 2 sets , 12.5 kg last set
TRX rows x 10


Max concentric push ups in 5 mins - 112

arse..biscuits

Wednesday 26th Feb

Warm up - stretches n sh1t

Strength
Front Squat
70 kg x 5
75 kg x 5
80 kg x 5
80 kg x 5
80 kg x 5

RDL
55 kg 4 x 8

Assistance 1
3 sets of...
Bulgarina Split Squats 15s 5 each leg
Nordic Falls x 10

Assistance 2
3 sets of...
single leg RDLs - 6 per leg
TRX glute bridges x 12

Conditioning
8 squats , 8 lunges.. 7,6,5,4,3,2,1 back to 8...(3 minutes)
got one full round and the 8s and 7s done.