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WHIP IT!'s Built Like A Badass...

  • 06-11-2012 11:02pm
    #1
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Hi, I'm WHIP IT!, you might remember me from such Fitness Logs as..... this one: http://www.boards.ie/vbulletin/showthread.php?p=58567872

    I've decided to give Joe deFranco's Built Like A Badass a try in an effort to get, well, built like your proverbial badass...

    Today was Day 1 of Week 1, and it went like so...

    WEEK 1

    Day 1 -

    Had a spinning class (40mins) first, always find it a good warm-up.

    Upper Body Workout

    1) Bench Press: I haven't benched in an serious way in a long time so I estimated my 1RM to be ~110kg...
    Set 1 - 72.5% (80kg) x 8
    Set 2 - 77.5% (85kg) x 6
    Set 3 - 82.5% (90kg) x 5

    2) Flat DB Press: 2x20kg DBs x 25 reps (two sets)

    3) SUPERSET
    Seated Overhand Grip Cable Rows (4x20)
    with
    Cable Tricep Pushdowns (4x20)
    (*the programme actually calls for 4x15 here but in my gym, the cable station on a full stack is not heavy enough for 15 rows, so I upped it to 20*)

    4) SUPERSET
    DB Shrugs (3x15)
    with
    DB Lateral Raises (3x15)
    (*Shrugs were good, but Lateral Raises I really struggle on. Have been bothered my a recurring shoulder twinge for a few years now and exercises like lateral raises always aggravate it. I actually had a physio appoinment today and she advised me to avoid them for the time being*)

    5) Barbell Complex (Deadlifts; Bent Rows; Hang Cleans; Push Press; Back squats - 10 reps of each exercise) x 2 Sets with 90 secs rest in between.
    (*I like this feature of BLAB - the high-rep and tempo 'finisher' at the end. Nothing easy about this and I needed to give myself far more than 90 secs in between the two sets*).

    6) Push-ups x 20

    *****************

    So, first impressions, I like it! I like the variety and I'm looking forward to getting my teeth in to it.

    Also had football training tonight which consisted of an hour of astro-five-a-side followed by a 40 mins spinning class.

    Will have Boxing training tomorrow evening then my next BLAB day will be Thursday which will be a Lower Body Workout.

    I'd appreciate any thoughts and advice by anyone who knows more about this stuff than me (which is most people!)...


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Comments

  • #2
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Had a mainly cardio session today. Tough half-hour Cross-trainer class, short Abs class then an hour-long Boxing class...

    Tomorrow is Day 2 of BLAB and my first Lower Body Workout and it looks like fun! Can't wait :D


  • #3
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Day 2

    Started off with a 40-minute Spinning class which was of moderate intensity (luck of draw with instructors etc) so a decent warm-up...

    Lower-body Workout

    1) DB Squat Jumps with 5kg DBs - 4 Sets x 6

    2) Barbell Squat:
    Warm-up sets - Empty Bar x 10
    60kg x 6
    80kg x 5

    Work sets - 72.5%RM (100kg) x 8
    77.5% (110kg) x 6
    82.5% (115kg) x 5

    3) SUPERSET
    45-degree back raises (holding 10kg plate) 3x15
    with
    Seated Medicine Ball Twists (feet off ground) 3x20 each side

    4) Timed two-mile cycle: 5:45

    Disappointed with the time of the cycle to be honest. Had guesstimated I'd do it in 5:30 but sure, tis only week 1!


    Day 3

    Upper-body workout

    1) Chin-ups (total reps): Max (22) followed by 50% (11).

    2) SUPERSET
    Front Lat Pulldowns (wide, overhand) 2xMR - first set 22, second set 18
    with
    Standing DB Military Press 2xMR, 17.5kg DBs - first set 15, second set 15

    3a) Rolling Tricep Extensions 4x8

    3b) Hammer Curls (both arms same time) 4x8

    3a & b were supposed to be Superset but numbnuts here read the thing wrong so actually did them seperately.

    4) Core Circuit: x 2
    Toe Touches x 20
    Bicycle x 30
    Side Plank x 30 secs each side

    5) 100 Push-ups as fast as possible: 5.15
    This kicked my ass. I decided to do them like so - 20; 20; 10; 10; 10; 10; 10; 10 but not sure this was best tactic, I was beat at the end. Maybe one set of 20 and then eight sets of 10 would be better or even just 10 sets of 10... either way, I guess 100 push-ups for time is gonna hurt!

    END OF WEEK ONE, Reflection time...

    I realise this is a 12-week programme and I do think by the end I'll definitely see results but, as much as I think you need to 'ease yourself in' to these things, I do think Week 1 was a little bit easy... the Lower Body Day in particular could've used another set of something in there... then again, I was pretty whacked on that stationary bike for the two-mile cycle!

    Anyhoo, Week 2 commences in a couple of days! :pac:


  • #4
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    WEEK 2

    Day 1

    Warm-up:     30-minute Spin Class of moderate intensity...

    Upper Body Workout

    Warm-up:     Various exercises with 5kg DBs & Pull-ups x 5

    1) Bench Press

    Warm-up Sets:
    Empty Bar x 10
    60kg x 6
    70kg x 5
    75kg x 5

    Work Sets:
    75% (82.5kg) x 7
    80% (87.5kg) x 5
    85% (92.5kg) x 4

    2) Flat DB Bench Press: 2x20kg DBs, 1 set x 25 + 1 set x 20 (I think)

    3) SUPERSET
    Seated Cable Rows (4x20, full stack)
    with
    Tricep Pulldows (4x20)

    4) SUPERSET
    DB Shrugs 35kg (3x15)
    with
    DB Lateral Raises 8kg (3x15)

    5) Barbell Complex: 6-foot Oly Bar with 15kg plates added.
    (Deadlifts; Bent Rows; Hang Cleans; Push Press; Back Squats) x 3 with 90secs rest in between.

    **************

    First day or the second week and all pretty manageable... again, I feel like there could be 10/15% more in this session - although I do like the BB Complex at the end and was suprised how much more able for it I was this week. Last week, on Day 1 of Week 1, two sets were required and I needed to give myself a good 3 minutes of rest in between. Today, for three sets, I was able to do it with just the 90 seconds rest as indicated.

    So, happy enough with the start to week 2...


  • #5
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Couldn't get within an ass' roar of the squat rack tonight so, after a very tough Spinning class, just did about 20 minutes of conditioning work and hit the road.

    Chin-ups x 25
    Rest 90 secs
    Dips x 25
    Rest 90 secs
    Push ups x 25

    Standing Shoulder DB Press, 30kg x 6

    'Run the Rack' Bicep Curls: 12.5kg x 4; 15kg x 4; 18kg x 4; 20kg x 4; 20kg x 4; 18kg x 4; 15kg x 4; 12.5kg x 10

    Tricep Cable Push downs: 3 sets of 10/15

    Pull-ups x 8

    Never usually go to the gym in the evening, now I remember why, crazy busy... Boxing training tomorrow night then Day 2 of Week 2 Thursday... have a quiet 10 days or so coming up so should have no problem getting to the gym 6/7 of those days and really get this thing started.


  • #6
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Day 2

    40-minute spinning class to warm up - fairly tough

    Lower Body Workout

    Jump Squats     with 10kg DBs 4x6

    Barbell Squat
    Warm-up Sets:
    Empty Bar x 10
    60kg x 6
    80kg x 5
    90kg x 5

    Work Sets
    105kg (75% RM) x 7
    112.5kg (80%) x 5
    120kg (85%) x 4

    SUPERSET
    45-degrees Back Raises with 10kg plate 3x15
    With
    Medicine Ball Twists (feet off floor) 3x25

    Two-mile cycle: 5:37

    Only an eight-second improvement in the cycle which is disappointing but a good workout & I'm quite whipped now!

    Still think the lower body day from weeks 1&2 could do with a set of Romanian DLs or something.


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  • #7
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Week 2

    Day 3

    Warm-up: 30-minute spinning class, moderate intensity.

    Upper Body Workout

    1) Chin-ups:     Max Set + 50%RM Set - First set 25; Second set 13

    2) SUPERSET
    Front Lat Pulldowns (2x25)
    with
    Standing DB Shoulder Press 17.5kg (1x18; 1x14)

    3) SUPERSET
    Rolling Tricep Extensions (5x8)
    with
    Hammer Curls (both arms same time) 5x8

    4) Core Circuit x 2
    a - Toe Touches x 20
    b - Bicycle x 30
    c - Side Planks (both sides) x 30secs

    5) 100 Push-ups for time: 4:53

    An improvement of 22 seconds on the 100 push-up challenge. I did them in 10 sets of 10 this time, last 2 sets were very wobbly! Probably need to pace myself more at the start.

    ************

    End of week 2 and so far so good. Looking ahead to weeks 3 & 4 it looks like the programme moves up a gear so looking forward to that.

    Enjoying it, it's new and shiny and every day is a bit different...


  • #8
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    WEEK 3

    Day 1

    Upper Body Workout

    1) Bench Press:
    Warm-up sets
    Empty Bar x 10
    50kg x 6
    60kg x 6
    72.5kg x 6

    Work Sets
    85kg (77.5%) x 6
    90kg (82.5kg) x 4
    100kg (90%) x 3

    2) Incline DB Press - 20kg DBs
    First Set x 25
    Second set x 20

    3) SUPERSET
    Bent-over one-arm DB Rows (35kg DB) 4x10 each arm
    with
    Tricep Rope pushdown (4x10)

    4) SUPERSET
    Barbell Shrugs (3x12)
    with
    Incline Rear Delt Flyes (pinkies up) 3x12 - found these difficult, shoulder twinge.

    5) Barbell Complex
    (Deadlift; BB Rows; Hang Cleans; Push Press; Back Squat) - 4 Sets
    10 of each exercise, 90 seconds rest in between.

    ******************

    Happy enough with all of it, BB Complex kicked my ass a bit at the end. Good session, felt strong...

    Off for a few beers now, no work in the morning! :)


  • #9
    GreeBo
    Registered Users, Registered Users 2 Posts: 27,253 ✭✭✭✭GreeBo


    Hey, how do you find this impacts the golf?
    I went on a bit of a gym session a couple of years ago and found that between trying to play through DOMS and also my bigger arms/chest feeling like I was swinging with someone elses body I couldnt score to save my life.

    Have you noticed any changes, positive or negative?

    GreeBo.


  • #10
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    GreeBo wrote: »
    Hey, how do you find this impacts the golf?
    I went on a bit of a gym session a couple of years ago and found that between trying to play through DOMS and also my bigger arms/chest feeling like I was swinging with someone elses body I couldnt score to save my life.

    Have you noticed any changes, positive or negative?

    GreeBo.

    Hiya Greebo

    To be honest, it certainly hasn't hurt my (always mediocre :) ) golf game. I've lost the best part of a stone this year and I find that has really helped everything - golf, football, general health, self esteem, life in general!

    Also, if anything, I find a round of golf helps loosen out the effects of DOMS to an extent. I've gotten stronger, I think, but I would guess that any 'power' I've added, as far as golf is concerned, is fairly negligible.

    Bottom line - my golf is as good or bad as it's ever been :D

    If you're looking for some golf specific resistance training, have you ever looked into the Titleist fitness programme? I've done a quick google there but can't find it as I can't remember the exact name. But I saw the programme before and it involved alot of weights/cable/medicine ball/resistance-band type exercises that were centred around core strength etc and, supposedly, aimed at exactly the areas golfers should be working on.


  • #11
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Found it!

    http://www.mytpi.com/experience.asp


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  • #12
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Week 3

    Day 2

    Warm-up: Tough Spinning Class (40 mins)

    Lower Body Workout

    1) Barbell Squat:
    Warm-up Sets
    Empty Bar x 10
    50kg x 7
    80kg x 6
    95kg x 7

    Work Sets
    77.5%RM (107.5kg) x 6
    82.5% (115kg) x 4
    90% (125kg) x 3

    2) Bulgarian Split Squat Jumps
    4x5 each leg, bodyweight only

    3) SUPERSET
    Stability Ball Hamstring Curls (3x15)
    with
    Weighted Spread Eagle sit-ups (3x15)

    4) Alternating Forward Lunge with 10kg DBs 2x45secs

    5) Timed Two-mile Cycle: 5:19 (now that's more like it!)

    *******

    Now this was a little more like it - nice tiring Leg Day! Very happy with the cycle time, gave it a bit of extra holly this time round! :)


  • #13
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Got me some fabulous Leg DOMS today :cool:


  • #14
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Pretty much all Cardio today...

    Tough Cross-trainer Class - 30mins

    Abs Class - 15mins

    Tough Boxing Class - 1hour


  • #15
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Rolled out of bed in lower body agony today - two hard ol days on the killybegs left me walking like John Wayne...

    So dropped in for a jacuzzi and a sauna on way to work and I feel 100 times better...

    Day 3 of Week 3 will be either tomorrow morning or Saturday morning - depending if it's too cold for golf in the morning or not :pac:


  • #16
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Week 3

    Day 3

    Warm-up: Spinning class, moderate intensity, 30 mins

    Upper Body Workout

    1) Chin-ups: One set x Max Reps plus One set 60% Max Reps
    First Set: 30; Second Set: 18

    2) SUPERSET
    Front Lat Pulldowns 2 x Max Reps (first set 30, second set 22)
    with
    Standing DB Military Press (18kg, first set 18, second set 14)

    3) One-arm Cable Rear Delt Flyes (4x10 each arm)

    4) 'Run the Rack' DB Curls, palms up: 12.5kg x 4; 15kg x 4; 18kg x 4; 20kg x 4; 20kg x 4; 18kg x 4; 15kg x 4; 12.5kg x 5

    5) Core Circuit: x 2
    Sprinter Sit-ups x 20
    V-ups x 15
    Toe Touches x 15
    Hip-ups x 15

    6) 100 Push-ups for time: 4:49 - an improvement of four seconds from last week... I really can't see how I could do em any quicker than this! Tough finisher...

    ********

    Okay, Week 3 in the books and I must say I really like this programme. Feeling stronger, a little leaner, eating well enough and enjoying the variety of the whole thing... Roll on Week 4 which will begin on either Monday or Tuesday...


  • #17
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "I seen a guy get hit with a banjo once... and he went down..."

    Week 4

    Day 1

    Warm-up:     Various light DB exercises and 5 Pull-ups...

    1) Bench Press:
    Warm-up sets
    Empty Bar x 10
    50kg x 6
    60kg x 6
    70kg x 6

    Work Sets
    80% (87.5kg) x 5
    85% (95kg) x 3
    95% (105kg) x 2

    2) Incline DB Press: 22kg DBS, first set x 22, second set x 20

    3) SUPERSET
    Bent-over one-arm DB Rows (4x8)
    with
    Tricep Rope Pushdowns (4x8)

    4) SUPERSET
    DB Shrugs, 3-second holds (3x8)
    with
    Incline Rear Delt Flyes, pinkies up (3x10)

    5) Barbell Complex: 4 Sets
    (deadlifts, bent rows, hang cleans, push press, back squat) 10 reps of each exercise, 60 secs rest between sets
    (*this kicked my ass, I had to take a break of about 10 seconds halfway through the final set*)


  • #18
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "Your name is 'Harry', right??

    Week 4

    Day 2

    Warm-up: Stretches and five mins on the bike

    Lower Body Workout

    Squat Rack was occupied when I got there so did a few of these at the Smith Machine while I was waiting to try loosen up the ol dodgy hip

    https://www.youtube.com/watch?v=MGlwJkdMaME


    1) Barbell Squat
    Warm-up Sets:
    Bodyweight x 10
    Empty Bar x 10
    60kg x 8
    80kg x 5
    90kg x 5
    100kg x 5

    Work Sets:
    80% (112.5kg) x 5
    85% (120kg) x 3
    95% (132.5kg) x 2 (wobbly!)

    2) Bulgarian Jump Squats
    With 5kg DBs, five sets of five

    3) SUPERSET
    Stability Ball Hamstring Curls (3x15)
    with
    Weight Spread Eagle Sit-ups (3x15)

    4) Alternating Forward Lunge with 10kg DBs: Two sets x 60 secs

    5) Two-mile cycle: 5:23

    *******************

    Was a bit poorly last week so this was my first trip to the gym since this day last week. Weighed in 1.5kg heavier than I have in weeks as well which is a bit :( but to be expected as well I suppose...

    Was a bit late getting there so missed my usual Spinning Class warm-up and I have to say I noticed the difference. Just didn't feel as well loosened out as I normally would.

    Anyway, back on the horse after a slow week. Boxing training tomorrow evening then Day 3 of Week 4 Thursday (with added spinning! :) )


  • #19
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "Well isn't that convenient for you... and your 'clock'..."

    ***************

    Super Leg DOMS today followed by a tough one-hour boxing class... Day 3 of Week 4 tomorrow... this programme has some kick to it, I gots to admit!


  • #20
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "Come out to the coast, we'll get together, have a few laughs..." (sorry, I watched Die Hard last night)

    Week 4

    Day 4

    Warm-up:     Some Hip Mobility work and a few stretches followed by a decent 40-minute spinning class. Legs still ached a bit from Tuesday's Leg Day and last night's Boxing but felt good after it.

    Upper Body Workout

    1) Chin-ups:     Two Sets, MR (28) followed by 70% (20)

    2) SUPERSET
    Front Lat Pulldown (two sets, 25 & 22)
    with
    Standing DB Military Press, 18kg DBs (two sets, 18 & 14)

    3) One-arm Cable Rear Dealt Flyes: 4x10 each arm

    4) 'Run the Rack' Bicep Curls: 12.5kg x 4; 15kg x 4; 18kg x 4; 20kg x 4; 20kg x 4; 18kg x 4; 15kg x 4; 12.5kg x 5

    5) Core Circuit x 2
    Sprinter sit-ups x 20
    V-ups x 15
    Toe touches x 15
    Hips-ups x 15

    6) Bodyweight Complex: Three Times with 60 seconds rest between sets
    Mountain Climbers x 30
    Push-ups x 20
    Groiners x 10
    Burpees x 5

    ****************

    Well Week 4 in the books now and really enjoying the whole thing. I'm slightly disappointed with the progress of the past week because I missed a few days and hence, Week 4 took 9 days to complete...

    I must say, halfway through the Bodyweight Complex at the end this morning I was dreaming of the carefree days of the Barbell Complex I used to hate so much! Tough going let me tell ya... Week 5 starts Saturday morning - actually this will be the fifth week but will be skipping to 'Week 6' as I don't want to bother with a Deload Week just yet...


  • #21
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "It ain't easy havin' Pals..." (Charlie, Young Guns)

    Week 6

    Day 1

    Upper Body Workout

    Warm-up: Plenty of stretching and some hip mobility exercises

    1) Bench Press
    Warm-ups Sets
    Empty Bar x 12
    50kg x 8
    65kg x 8

    Work Sets
    72.5% (80kg) x 8
    77.5% (85kg) x 6
    82.5% (90kg) x 4

    2) Off-set Alternate Medicine Ball Presses: Two sets x MR (tough going but a great exercise!)

    3) SUPERSET
    Seated Cable Rows (Double-D handle) 3 x 20
    with
    Lying DB Tricep Extensions, 22kg DB 3 x 12

    4) SUPERSET
    Cable Face Pulls (2 second holds) 3 x 12
    with
    Zottman Curls 3 x 12

    5) DB Complex: 3 Ascending sets (7 of each exercise first set, 8 second set, 9 final set) - front squat; DB Swings; unilateral curl & press; jumps squats

    *****************

    Good session, tough going but well able for all of it... Bench press didn't feel all that strong but as much as anything I think I was still feeling the effects of a busy week. Played five-a-side astro on Thursday night and yesterday morning to go with all of the above. But I wanted to get that session done today as I'm off out on the town tonight and won't be in the gym again til Tuesday.


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  • #22
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "I wear my heart upon my sleeve, like a big deal..." (Calvin Harris)

    Week 6

    Day 2

    Lower Body Workout

    Warm-up: Few stretchy stretches and some Hip Mobility work

    1) Kneeling Jumps became Jump Squats with 5kg DBs: 4x5
    I just could not do the kneeling jumps! :o Tried them bodyweight and physically couldn't do em!

    2) Barbell Squat:
    Warm-up Sets
    Bodyweight x 10
    Empty Bar x 10
    60kg x 8
    80kg x 8
    90kg x 8

    Work Sets (belted):
    100kg (72.5%) x 8
    110kg (77.5kg) x 6
    115kg (82.5kg) x 5

    3) SUPERSET
    Supine Hip Trusts 3x12
    with
    Stability Ball Plank 3x30secs

    4) DB Reverse Lunge, front foot raised: 2x10 each leg

    5) Supposed to be Tabatha-style Jump Rope... but I had no rope :o Will dig out my speed rope tomorrow and do these...


    Week 6

    Day 3

    Warm-up:     Stiff 40-minute Spinning class

    Upper Body Workout

    1) Chin-ups: Two Sets, first set x Max Reps (30); Second set x 60%RM (18)

    2) 3-second Eccentric Front Lat Pullsdowns: One Set

    3) Standing DB Modified Arnold Press: 3x10
    I did the first set with 20kg but it was too heavy. Second set I used 17.5kg and third set I used 15kg. To be honest, I should've just used 15kg from the start and I would've had three more worthwhile sets with better form. Lifting with my ego and not my brain.

    4) Blackburns: 4 positions, 15 seconds each, Two sets.

    5) Cable Curls: 3x15

    6) Core Circuit: x 2
    V-ups x 20
    Hip-ups x 20
    Alternating Toe Touches x 15 each side

    7) Bodyweight Complex: 4 Sets with 60 secs rest between sets.
    Mountain Climbers x 30
    Push-ups x 20
    Groiners x 10
    Burpees x 5

    *******************

    Man that bodyweight complex kicks my ass. I find the 20 push-ups the hardest part of it which is funny because it's the one exercise of the four I have done alot compared to the other three.

    Anyhoo, that's Week 6 in the Books. Weeks 7 starts either Monday or Tuesday!


  • #23
    shortys94
    Registered Users, Registered Users 2 Posts: 2,401 ✭✭✭shortys94


    How do you find the program thus far, I'm in the middle of week 8, the program really seems more conditioning than anything and I don't think I've made any significant gains, expected to see more results in the abdominal area but hasn't happened. Arms are more toned but smaller than before I started program. Latts and shoulders seem to be focused on very much

    I think I need to get a program for my diet, it's not the best. Also plan to increase my whey intake so hopefully I'll see some better results. I plan on doing 4 days of the program a week from now till finish.

    Have heard a few guys say it's basically the same premise as west side for skinny bast*ds, any opinion from you would be great.


  • #24
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    shortys94 wrote: »
    How do you find the program thus far, I'm in the middle of week 8, the program really seems more conditioning than anything and I don't think I've made any significant gains, expected to see more results in the abdominal area but hasn't happened. Arms are more toned but smaller than before I started program. Latts and shoulders seem to be focused on very much

    I think I need to get a program for my diet, it's not the best. Also plan to increase my whey intake so hopefully I'll see some better results. I plan on doing 4 days of the program a week from now till finish.

    Have heard a few guys say it's basically the same premise as west side for skinny bast*ds, any opinion from you would be great.

    Hiya Shorty, thanks for your post... it's funny, I was only thinking similiar myself when I finished Week 6 - I do feel like I've toned up all round and the programme has helped me get back into lower body work (which I had been neglecting) but, like yourself, I can't imagine my RM has improved in the Bench or Squat. Reason I say that, is the reps are not necessarily getting easier.

    Thing is, I play soccer and GAA so I'm not pushed about improving the numbers so to speak, I just want to feel fitter, stronger and sharper all over and I do think the programme is working in that regard.

    I've enjoyed it, it's something to hang your hat on - ie, today I'm doing 'xyz' and in two days I'm doing 'abc'...

    It is similiar to WFSB, yes, but possibly more 'athlete' aimed...

    I'm going to take a week off once I'm done and then maybe start again from Week 1 using the Deadlift instead of Squat.


  • #25
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    shortys94 wrote: »

    I plan on doing 4 days of the program a week from now till finish.

    What are you going to do on the 4th day?


  • #26
    shortys94
    Registered Users, Registered Users 2 Posts: 2,401 ✭✭✭shortys94


    I plan on just doing 4 days of the program rather than the prescribed 3, its like you were saying the day 2 workout seems to be missing something, not as much done in comparison to the upper body days, so figured just moving to progressing at 4 days of the program a week might improve things?

    The chest workouts were a lot better the first few weeks in my opinion where you had to do two max sets on the dumbell press after doing bench press. Just seemed to work chest more, but obviously you have to vary your routine.


  • #27
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    shortys94 wrote: »
    I plan on just doing 4 days of the program rather than the prescribed 3, its like you were saying the day 2 workout seems to be missing something, not as much done in comparison to the upper body days, so figured just moving to progressing at 4 days of the program a week might improve things?

    The chest workouts were a lot better the first few weeks in my opinion where you had to do two max sets on the dumbell press after doing bench press. Just seemed to work chest more, but obviously you have to vary your routine.

    So are you going to do the Lower Body Day twice each week? Or just condense the programme so your last 3 weeks only take a fortnight?


  • #28
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Merry Christmas Boardsies and remember - it's just food, it's not 'love'... :P

    Week 7

    Day 1

    Upper Body Workout

    1) Bench Press:
    Warm-up Sets
    Empty Bar x 12
    50kg x 7
    60kg x 7
    72.5kg x 7

    Work Sets
    75% (82.5kg) x 7
    80% (87.5kg) x 5
    85% (92.5kg) x 5

    2) Off-set Alternate Medicine Ball Push-ups: 2 x Max Reps

    3) SUPERSET
    Seated Cable Rows (3 x 20)
    with
    Lying DB Tricep Extensions (3 x 12)

    4) SUPERSET
    Cable Face Pulls (2-second holds) 3 x 12
    with
    Zottman Curls 3 x 10

    5) DB Complex: (front squat; swings; unilateral curl & press; squat jumps)
    First Set with 15kg DB and remaining 3 with 12.5kg
    Four Ascending Sets, 7 reps first set, 8 second set, 9 third set, 10 fourth set with 60 seconds rest between sets.

    *****************

    Good session. Bench Press felt strong and the Complex at the end is a helluva finisher. Also big fan of the Medicine Ball push-ups.


  • #29
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Got a little excited there for a while about my Log hitting 1,000 views... then I noticed BossArky's has 107k, gymfreak's has 120k and Hanley's has 312 feckin k! FML :(


  • #30
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ...jesus, come May my log's going 6 years. FML.


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  • #31
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    ...jesus, come May my log's going 6 years. FML.

    You OLLLLLDDD!!


  • #32
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "I'm the guy who does his job. You must be the other guy" (Dignam, The Departed)

    Week 7

    Day 2

    Lower body Workout

    1) Jump Squats     with 5kg DBs: five sets of five
    Once again, these were supposed to be kneeling jumps but I just cannae do 'em, Cap'n!

    2) Barbell Squat:
    Warm-up Sets
    Bodyweight x 10
    Empty Bar x 10
    60kg x 7
    80kg x 7
    90kg x 7

    Work Sets
    105kg (75%) x 7
    112.5kg (80%) x 5
    120kg (85%) x 5

    3) SUPERSET
    Supine Hip Trusts 3 x 15
    with
    Stability Ball Plank 3 x 45 secs (last one 60 secs cos I'm just such a fit f*cker!)

    4) DB Reverse Lunge, front foot elevated: 2 x 12 each leg with 8kg DBs

    Once again, re-tard that I am, I forgot my speed rope to do the tabatha-style jump rope bit at the end... if I forget it again next week, I'm inviting you all to hunt me down, Commando style, and tickle me to death...


  • #33
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    We're all on our way out, act accordingly.

    Cranberry juice, what is it? Your period?!



    ....two great quotes I don't get to use enough.


  • #34
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    We're all on our way out, act accordingly.

    Cranberry juice, what is it? Your period?!



    ....two great quotes I don't get to use enough.

    Heh Heh... I was torn between the one I used above and "Why don't you just hand me a pistol and a bottle of Scotch so I can blow my f*ckin brains out??"

    Figured the latter wasn't festive enough :D


  • #35
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    WHIP IT! wrote: »
    Hiya Shorty, thanks for your post... it's funny, I was only thinking similiar myself when I finished Week 6 - I do feel like I've toned up all round and the programme has helped me get back into lower body work (which I had been neglecting) but, like yourself, I can't imagine my RM has improved in the Bench or Squat. Reason I say that, is the reps are not necessarily getting easier.

    Thing is, I play soccer and GAA so I'm not pushed about improving the numbers so to speak, I just want to feel fitter, stronger and sharper all over and I do think the programme is working in that regard.

    I've enjoyed it, it's something to hang your hat on - ie, today I'm doing 'xyz' and in two days I'm doing 'abc'...

    It is similiar to WFSB, yes, but possibly more 'athlete' aimed...

    I'm going to take a week off once I'm done and then maybe start again from Week 1 using the Deadlift instead of Squat.

    As a bit of an update to this... for what it's worth, this week is the best my Bench and Squat have felt since I started the programme. Perhaps I was wrong above, maybe the numbers will have gone slightly up by the time I've completed the programme... or perhaps they were just two 'good' days.. who knows!


  • #36
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Man I'm glad Leg Day was yesterday. An unholy amount of bicep curls goin on in the squat rack in my gym today...


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  • #37
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "You chose this life, if you don't wanna work in the rain, go try out for the Yankees..." (Tony to Christopher, The Sopranos, Season 1)

    Week 7

    Day 3

    Upper Body Workout

    Warm-up: All those stretches and a few light DB exercises.

    1) Chin-ups: Two sets, first set MR (30) and second set 60% (18)

    2) Rest-Pause 3-second Eccentric Front Lat Pulldowns: One set x 15

    3) Standing DB Modified Arnold Press: 3 x 8
    Did these with 16kg DBs this week and they were much better. Form better and felt the benefit much more than last week when I tried em with too much weight.

    4) Blackburns: Two sets, four positions, 20 seconds each position.

    5) Cable Curls: Four sets, 2 x 12 and 2 x 15

    6) Core Circuit: Two sets
    V-ups x 20
    Hip-ups x 20
    Alternating Toe Touches x 30

    7) Bodyweight Complex: 5 x through with 60 secs rest between Sets
    Mountain Climbers x 30
    Push-ups x 20
    Groiners x 10
    Burpees x 5
    Man this kicks my ass. Five sets were tough and by the fourth go-round I had to break the push-ups into two sets of 10 with a few deep breaths in between.

    *****************

    Week 7 done and dusted... Week 8 starts Monday morning... keep er lit, Lads...


  • #38
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "What's the point of going out? We're just going to wind up back here anyway." (Homer Simpson)


    Week 8

    Day 1

    Upper Body Workout

    Warm-up:     Few stretches and some light DB exercises

    1) Bench Press
    Warm-up Sets
    Empty Bar x 12
    50kg x 6
    60kg x 6
    75kg x 6

    Work Sets
    85kg (77.5%) x 6
    90kg (82.5%) x 4
    100kg (90%) x 3

    2) Alternate DB press: (flat bench)
    First set, 20kg DBs x 15 each arm
    Second set, 24kg Dbs x 12 each arm

    3) Standing Rope 'J' Pulldowns: 4 x 12
    Not entirely convinced I was doing these right. They looked an awful lot like regular rope pulldowns to me!

    4) 3-Way 'Shoulder shocker': 2 x 10

    5) SUPERSET
    Timed DB Shrugs 2 x 30 secs
    with
    Alternating Hammer Curls 2 x 10

    6) DB Complex: (front squat, swings, unilateral curl & press, squat jumps)
    5 ascending sets, 6 first set, 7 second set, 8 third set, 9 fourth set, 10 final set. 60 secs rest between sets.

    **********

    Good session, Bench feels good. Shoulder shocker is a bit m'eh, a bit too 'bits n pieces' for me... rest of it I enjoyed and i do enjoy the 'finishers' at the end of the sessions.


  • #39
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Half hour cardio cross-trainer class tonight followed by a little Ab work & a one-hour boxing class... Leg Day tomorrow, lets get on it...


  • #40
    shortys94
    Registered Users, Registered Users 2 Posts: 2,401 ✭✭✭shortys94


    WHIP IT! wrote: »
    So are you going to do the Lower Body Day twice each week? Or just condense the programme so your last 3 weeks only take a fortnight?

    Just condensing!

    Looking at new programs for afterward, so hard to choose, I looked at Kris Gethin's 12 week programme on bodybuilding.com which looks interesting, gives you workout routine and nutritional programme also, which is the same every day! Might get a bit bland having the same food every day.

    Anyway if you have any ideas of programmes for post badass let me know, hope its going well!


  • #41
    shortys94
    Registered Users, Registered Users 2 Posts: 2,401 ✭✭✭shortys94


    Also, regarding the J pulldowns, I know what you mean about them feeling like tricep pulldowns except I found clenching my latts helped!


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  • #42
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    shortys94 wrote: »

    Just condensing!

    Looking at new programs for afterward, so hard to choose, I looked at Kris Gethin's 12 week programme on bodybuilding.com which looks interesting, gives you workout routine and nutritional programme also, which is the same every day! Might get a bit bland having the same food every day.

    Anyway if you have any ideas of programmes for post badass let me know, hope its going well!

    I've enjoyed the programme but I do think I've found it too 'manageable' which is a slight disappointment because I'd understood it to be aimed at people who were used to exercise and wanted to go to another level...

    The timing hasn't helped - Christmas etc but, even without Xmas, I've let the diet slip in general out of nothing other than taking my eye off the ball in that regard...

    I'm going to take a quiet week once I'm finished then do BLAB again using Deadlifts instead of squats... Ideally, I'd like to condense the programme from Day 1 & complete the 12 weeks in 8/9 weeks (including dropping that first Deload Week so it'll really just be condensing 11 weeks) and also recommit to the diet side & eat cleaner.

    Actually, a question for you guys/gals... I prefer to Deadlifts using the trap bar as I just find it a bit safer... will this greatly limit the results I can expect compared to if I Deadlifted conventionally? Thanks...


  • #43
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    What "results" do you mean?


  • #44
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    What "results" do you mean?

    Is the trapbar deadlift as effective as regular Deadlifts or is it less effective or just different? If so, how much different or less effective?


  • #45
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Week 8

    Day 2

    Lower Body Workout

    1) Barbell Squat
    Warm-up Sets
    bodyweight x 12
    50kg x 10
    70kg x 6
    87.5kg x 6
    97.5kg x 6

    Work Sets
    107.5 kg (77.5%) x 6
    115kg (82.5%) x 4
    125kg (90%) x 4

    2) Split Squat Jumps: BW only, 2 x 20 secs

    3) DB Romanian DLs: 3 x 12

    4) Plank Shoulder Touches: 3 x 12

    5) Single Leg Speed Skater Squats: 2 x 8 each leg

    Alright... f*ck it... time to come clean... I forgot my f*cking speed rope again... for the third week in a row... which means you're all allowed hunt me down... but to do so, you'll have to decifer a series of riddles... each one more complex than the last... MUAHAHAHAAAAAAA....


  • #46
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    WHIP IT! wrote: »

    Alright... f*ck it... time to come clean... I forgot my f*cking speed rope again... for the third week in a row... which means you're all allowed hunt me down... but to do so, you'll have to decifer a series of riddles... each one more complex than the last... MUAHAHAHAAAAAAA....

    For a good hunt im in....been ages since i got a decent track and kill session in...


  • #47
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    the drifter wrote: »
    For a good hunt im in....been ages since i got a decent track and kill session in...

    I said TICKLE!!


  • #48
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    "Why always me?" (because, Mario Balotelli, you're a f*cking idiot)

    Week 8

    Day 3

    Warm-up:     30-minute spinning class

    Upper Body Day

    1) Chin-ups: Two sets, first set x MR (30); second set by 70% (21)

    2) Drop-set Front Lat Pulldowns: 2 x 8; 6; 6 (8reps, drop 5kg, 6, drop 5kg, 6)

    3) SUPERSET
    Seated DB modified Arnold Press 3 x 8
    with
    Incline DB Cleans 3 x 10

    4) Barbell Curls: 30kg plates plus Eazy-curl bar 4 x 8

    5) Core Circuit with Medicine Ball: x 2
    Spread Eagle Sit-ups x 15
    Seated Twists x 20 each side
    Toe Touches x 20

    6) Barbell Push-ups: Descending sets, 18 down to 1. (18 push-ups, then 17, then 16 etc... down to 1 - by far the single most boring thing I've ever done in the gym... Don't get me wrong, push-ups are an under-rated exercise... but 171 of them in 18 sets?? Zzzzzzzzzzz


  • #49
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WHIP IT! wrote: »
    Is the trapbar deadlift as effective as regular Deadlifts or is it less effective or just different? If so, how much different or less effective?

    Effective at what tho?


  • #50
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    Effective at what tho?

    Making me look deadly(er)!

    Alright, I would consider the BLAB programme to be a programme designed to make an athlete (yes, I'm using that term loosely!) more athletic. ie, Stronger, faster and maybe more durable... Taking the BLAB programme on its merits, would you consider it more effective to use conventional deadlifts or trapbar deadlifts or is there very little difference? Essentially, what is the difference between a Conventional DL and a Trapbar DL, is one 'better' per se, or is there only negligible difference? I've heard it said before that the trapbar DL is, effectively, closer to a Squat than a Deadlift...


  • #51
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WHIP IT! wrote: »
    I've heard it said before that the trapbar DL is, effectively, closer to a Squat than a Deadlift...

    Yup... Pretty much nail on the head thre. You can make it like a regular DL by popping your hips up higher, but most ppl just drop em low and try to bully the weight up by squatting it.

    So I guess the answer is pull the trap bar DL like a normal DL and you're laughing (if DL like development is your goal)


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