Arse..muscles

eclectichoney

Cool, thanks a million

arse..biscuits

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

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

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

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

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

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

Shed Workout

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

arse..biscuits

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

16th Jan

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

arse..biscuits

16th 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
Rower
TRX Squat jumps


Round 2
Stiff arm burpee
KB swing
Stiff arm burpee
KB sit ups

Round 3
DB Thruster
Squat Jumps
Lunges
Russian Twist

Round 4
Burpees
Bear Crawl
squats
Plank

arse..biscuits

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

20th Jan


Upper S&C

6 minutes warm up/mob

1.)Bench
70kg 1 x 5
80kg 3 x 5

2.)Chin ups
20kg 2 x 3
15kg 2 x 3

3.) Hk KB shoulder press
15kg
4 x 10

4.) TRX row
4 x 10

5.) weighted push up
20kg
4 x 10

6.) BB bicep curl
22.5kg
4 x 10

7.) Band Pull apart
4 x 20

arse..biscuits

22nd Jan

Met Con

1 minute work, 20 sec rest. move to next station.
7 stations then 90 rest

Round 1
Rower
Stiff arm burpee
TRX squat jumps
Plate hand shuffle
Russian Twist
KB sit ups
2 plate hops

Round 2
Rower
Mountain climbers
KB swings
Burpees
Bear crawl
DB thrusters
TBC

Round 3
Rower
Stiff arm burpee
TRX squat jumps
Plate hand shuffle
Russian Twist
KB sit ups
2 plate hops

Round 4
Rower
Mountain climbers
KB swings
Burpees
Bear crawl
DB thrusters
TBC

arse..biscuits

23th Jan

Full Body S&C

6 minutes warm up/mob

1.)Dead Lift
105kg 1 x 4
125kg 3 x 4

2.)Chin ups - underhand
20kg 4 x 3

3.) Hk KB shoulder press
12kg
4 x 10

4.) TRX row - 1 second pause at top
4 x 10

5.) Floor press - 1 second pause at bottom
20kg
4 x 10

6.) DB row - 1 second pause at top
4 x 10
22.5kg
20 kg
15kg
15kg

arse..biscuits

27th Jan


Upper S&C

6 minutes warm up/mob

1.)Bench
70kg 1 x 4
82kg 1 x 4
85kg 1 x 4
87kg 1 x 4

2.)Chin ups
20kg 4 x 3


3.) Hk KB shoulder press
10kg
4 x 10

4.) TRX row
4 x 10

5.) weighted push up
20kg
4 x 10

6.) BB bicep curl
22.5kg
4 x 10

7.) Band Pull apart
4 x 20

arse..biscuits

29th January

Tank Top Thursday

1) 30 sec eccentric chins 20kg x 3

2) Dips
4x10

3) TRX row elevated feet
4x10

4) HK band row
4x10

5) Push up 20kg
4x10

6) HK DB shoulder press
4x10
12.5kg

7) BB curls
4x10
22.5kg

8) Braced leg in and out
4x15

arse..biscuits

I haven't logged any workouts since January because boards was annoying me, still been training though.
Last week 3RMs - 175kg Deadlifts - 100kg Bench.

18th August S&C

1a - Bench Press
5 x 70kg
5 x 75kg
3 x 85kg
3 x 85kg
3 x 87.5kg

1b - Band Pull aparts
5 x 10 (pair with bench)

2 - Underhand Chin ups
3 x 5 12.5kg

3 - Alternating DB Floor Press
27.5kg
Set 1 - 10 ea
Set 2 - 11 ea

4a - Lateral Raises - 3x10 5kg
4b - DB shrugs - 3x15 25kg

5a - Band Pull aparts - 3x10
5b - DB prone rows - 20kg - 3x10