Arse..muscles

arse..biscuits

Thursday 24th July

Set every 45 secs

1 - Glute Bridge 10x6
107.5kg

3 - Split squats 10x4 each leg 20 kg DBs

4 - Hex bar DL 10x6
117.5kg (Very tough)

5 - Floor press 10x6
65kg (Burning out badly at this stage) needed spot on last two sets

1 -Chin Ups 10x6
Started with purple band

arse..biscuits

Friday 25th July

Set every 45 secs

1 -Chin Ups 10x4
+6.25 kg (6 sets, then down to body weight)

2 - Glute Bridge 10x4
117.5kg

3 - Split squats 10x3 each leg 22.5 kg DBs

4 - Hex bar DL 10x4
120kg

5 - Floor press 10x4
80kg (Needed a spot for last set)

arse..biscuits

Saturday 26th July

Research workout 6

2 warm up sets, 8 reps per leg - essentric single leg press

117.5 kg essentric single leg press
5 x 4 each leg

Nordic falls
3x10

Swiss ball hammy curls
3x14 2secs in, 2 secs out

arse..biscuits

Monday 28th July

Set every 45 secs

1 - Hex bar DL 10x2
145 kg

2 - Floor press 10x2
92.5kg

3 -Chin Ups 10x2
21.25kg - dropped to 15 after a few sets

4 - Glute Bridge 10x2
132.5kg

5 - Split Squats 10x2 each leg 25 kg DBs

arse..biscuits

Wednesday 30th July

Home workout

20 secs work/10 secs rest x 8, for each exercise

Burpees
Tuck Jump
Plate hops
Ring rows
OH plate press 10kg
Lying plate press 20kg
Sit ups
Squats

arse..biscuits

Thursday 31st July

Set every 45 secs

1 - Hex bar DL 10x6
117.5kg

2 - Floor press 10x6
65kg

3 -Chin Ups 10x6
purple band

1 - Glute Bridge 10x6
110kg

3 - Split squats 10x4 each leg 22.5 kg DBs

arse..biscuits

Competitor Friday

1 - Broad Jump
220 cm (I think)

2 - Max chins
17 (PB)

3 - Max sit ups in 60 secs
73 (PB)

4 - 100 rep challenge
1:31

5 - Rowpee (60secs rower, 30secs rest, 30 secs burpees)
316metres
13 burpees

arse..biscuits

Saturday 2nd August

Set every 45 secs

1 - Hex bar DL 10x4
122.5kg

2 - Floor press 10x4
80kg

3 -Chin Ups 10x4
+6.25 kg (after 3 sets went to body weight, then band, burnt out badly)

4 - Glute Bridge 10x4
120kg

5 - Split squats 10x3 each leg 22.5 kg DBs

arse..biscuits

Sunday 3rd August

Research workout 8

2 warm up sets, 8 reps per leg - essentric single leg press

115 kg essentric single leg press
5 x 4 each leg

Nordic falls
3x10

Swiss ball hammy curls
4x12 2secs in, 2 secs out

arse..biscuits

Monday 4th August

Set every 45 secs

1 - Hex bar DL 10x2
145 kg

2 - Floor press 10x2
95kg (failed on second rep and second last set, dropped to 80kg for last set)

3 -Chin Ups 10x2
20kg - needed spot for last 2 sets

4 - Glute Bridge 10x2
135kg

5 - Split Squats 10x2 each leg
25 kg DBs

arse..biscuits

Thursday 7th August

Set every 45 secs

1 - Hex bar DL 10x6
117.5kg

2 - Floor press 10x6
65kg

3 -Chin Ups 10x6
green band

1 - Glute Bridge 10x6
112.5kg

3 - Split squats 10x4 each leg 22.5 kg DBs

arse..biscuits

Saturday 7th August

Research workout 9

2 warm up sets, 8 reps per leg - essentric single leg press

110 kg essentric single leg press
5 x 4 each leg

Nordic falls
3x8

Swiss ball hammy curls
3x12 2secs in, 2 secs out

arse..biscuits

Monday 11th August

Strength Test - Upper body

2 rep max Weighted Chins
4 x 10kg
2 x 30kg
2 x 32.5kg
2 x 35kg
37.5 kg (got one rep)

3 rep max Bench press
4 x 80kg
3 x 90kg
3 x 102.5kg (PB)
105kg (One rep)

Finisher
10kg plate - 10 curls, 10 oh press, 10 bent over rows, (swap to 5kg plate) 10 jammers
As many rounds as possible in 10 minutes

17.75 rounds

arse..biscuits

Monday 11th August

Research workout 10 (Last one)

2 warm up sets, 8 reps per leg - essentric single leg press

110 kg essentric single leg press
5 x 4 each leg

Nordic falls
3x8

Swiss ball hammy curls
3x12 2secs in, 2 secs out

arse..biscuits

Thursday 14th August

Strength Test - Lower body


3 rep max Hex Bar Dead Lift
4 x 110kg
3 x 130
3 x 140
3 x 150
3 x 160 (PB)

Finisher
12kg KB x 10 swings
8kg KB x 10 oh split squats right leg
8kg KB x 10 oh split squats left leg
8kg KB x 10 sit ups

As many rounds as possible in 10 minutes
8.25

arse..biscuits

Tuesday 8th August

New Program

1 - Bench Press
60 kg x 8
75kg - 6x6

2 - Chin Ups
Body weight 6x6

3a - 3x10 each of...
Seated shoulder press 17.5kg
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

Research workout - testing

3 rep max - leg press - single leg
110kg
up from 80 kg at the start.

arse..biscuits

Wednesday 20th August

1 - Hex bar dead lift
90 kg x 8
120kg - 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 - 27.5kg x 6
Barbell thrusters 100kg x10

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

arse..biscuits

Friday 22th August

1 - Hex bar dead lift
120kg - 4x10

2 - Chin ups
Body weight 4x8 (failed on last rep)

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

3b - 3 sets each of...
RDL - 50kg - 3x10
Floor press - 70kg - 3x10

Finisher
40 secs squats - 40 secs wall sit (horrible, had to stand 3 or 4 times)
40 secs press ups - 40 secs plank
40 secs TRX rows - 40 secs hold at top
40 secs lateral raises (2x2.5ks) - 40 secs hold at top

arse..biscuits

Tuesday 26th August

1 - Bench Press
60 kg x 8
77.5kg - 6x6

2 - Chin Ups
Body weight 6x6

3a - 3x10 each of...
Seated 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

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

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

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

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

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

arse..biscuits

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

Thursday 18th Sep

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

Pull Ups
5x5

arse..biscuits

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

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

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