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

WHIP IT!

Merry New Year!

Again, I haven't disappeared, just waiting to get the ol' laptop fixed...

Last couple of weeks have been more of the same - re-ran the original 5km (11 laps) with the Gah team and I think I found about 2mins (for some reason we haven't got the times of the second run yet).

Mainly kept it ticking over on Christmas week. Even worked out Xmas day with a short all-over routine.

Looked something like this
Squats up to 140kg x 5
Benched up to 100kg 3 x 3
Lat Pulldowns 2 x 10
Bent Over Rows 3 x 10
Tricep Pulldowns 3/4 x 20
Barbell Curls 2/3 x 10
Push Ups on DBs x 30

Back into serious training again, starting tomorrow...

GreeBo

hey, hows the gym work impacting the golf these days?
seeing any distance gains, any drawbacks?

WHIP IT!

GreeBo wrote: »

hey, hows the gym work impacting the golf these days?
seeing any distance gains, any drawbacks?

Honestly, plenty of the former... there are no drawbacks apart from the fact that when I'm in some serious training I might pick going to the gym over golf - which is not good for golf

GreeBo

WHIP IT! wrote: »

Honestly, plenty of the former... there are no drawbacks apart from the fact that when I'm in some serious training I might pick going to the gym over golf - which is not good for golf

I found my touch abandoned me a bit, and DOMS are not good for golf!

WHIP IT!

Monday January 5

Warm-up: Foamrolling and sliothar-balling!

1) Squat
40kg x 10
70kg x 2
90kg x 2
110kg x 2
130kg x 2
140kg x 2
150kg 3 x 2

2) 1.5 Squats
70kg 5 x 8

3) Regular BB Squats
70kg 3 x 15

4) SUPERSET x 1
Reverse Lunges x 6
Split Squats x 12
BW Squats x 25

Tuesday January 6

1) Bench Press
Empty Bar x 12
60kg x 2
70kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 2
107.5kg x 2
110kg x 2
112.5kg x 2

2) Pause Bench
90kg 3 x 3

3) Close Grip Bench Press
70kg 3 x 8

4) SUPERSET x 3
Chin ups x 6
BB Rows x 12
Plate Raises x 25

Squat was just ok, figured I'd have lost a bit after neglecting it for about three weeks... Bench felt good though, was very happy to go that high for now...

WHIP IT!

Thursday PM

Basketball pick-up game for about 1hr 20mins... what I lack in actual b'ball ability, I more than make up for in enthusiasm and needlessly long shorts...

Friday AM

Back

1) Pull Ups 3 x 6

2) T-Bar Rows 4 x 12

3) BB Rows - palms away 4 x 12

4) Seated Cable Rows 4 x 10 each side

5) Standing straight arm Cable Pushdowns 4 x 12

Fun!

Corkbhoy8

This made for a great reading on a slow morning at work. I'm thinking of starting BLAB, will definitely keep a similar log style log. Nice work.

WHIP IT!

Corkbhoy8 wrote: »

This made for a great reading on a slow morning at work. I'm thinking of starting BLAB, will definitely keep a similar log style log. Nice work.

Thanks man - I highly recommend it so best of luck

WHIP IT!

Tuesday Jan 12

1) Squat
Empty Bar x 10
70kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5

2) DB Bench Press
22kg x 10
24kg x 6
30kg x 3
32kg x 3
36kg x 3
40kg x 3
42kg x 3

3) Military Press, standing
5 x 8

4) BB Rows
5 x 10

5) Seated Tricep Curl Machine
3 x 20

6) BB Curls
3 x 6

WHIP IT!

Wednesday July 14

Good ol' fashioned 2.5 hour grueller...

1) Deadlift
Empty Bar x 10
70kg x 3
90kg x 3
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
(*switched to mix grip*)
150kg x 3
150kg x 1
150kg x 1
150kg x 1
150kg x 3

2) Lat Pulldowns
5 x 10 altering grips

3) Inclined Bench Press
60kg 5 x 8

4) Tricep Rope Pushdowns
3 x 20

5) DB Curls
20kg 2 x 10 each side
16kg x 10 each side

6) Lying DB Tricep extension
3 x 15

7) Preacher BB Curls
3/4 x 12

8) Tricep Bench Dips
4/5 x 20

9) Barbell Curls
5 x 6

10) Chest Supported Row
Heavy - 5 x 8

11) Push Ups on DBs x 40

12) Spin Class
Fairly intense x 45 mins

Great day at the office... I ate the whole house when I got home... Nom nom nom...

Alf Veedersane

WHIP IT! wrote: »

Wednesday July 14

Good ol' fashioned 2.5 hour grueller

Is that decimal point supposed to be there?

WHIP IT!

Alf Veedersane wrote: »

Is that decimal point supposed to be there?

Sometimes Ya just keep on goin

Alf Veedersane

DO ALL THE EXERCISES!

WHIP IT!

Quick catch up...

Thursday Jan 15

Played basketball for bout 90mins... made an unusual amount of jump shots...

Saturday Jan 17

GAA training - lots of interval work... decent bit of ballwork... good tough session...

Sunday Jan 18

New S&C programme with the gaa team...
Day 1

1) Deadlift
140kg 5x4

2) DB Clean & Press
5x5 each side

3) Goblet Squats
30kg DB 4 x 10

4) DB Jump Squats
12.5kg 4 x 10

5) Prowler Sprints x 5

Monday Jan 19
Day 2

1) Bench Press
95kg 5 x 5

2) Military Press
50kg 3 x 4
52.5kg 3 x 4

3) BB Hanging Cleans
4 x 8

4) Bosu Ball Explosive Push-ups
4 x 10

5) Smith Machine Plyo Presses
3 x 20

6) Prowler Sprints x 5

WHIP IT!

Tues Jan 20

GAA circuit training

All sorts of squats, Bodyweight stuff, plyometrics thingys, prowler sprints, DB Cleans... you name it, it was there... decent session...

WHIP IT!

Thursday Jan 22

GAA training - 30 mins of interval runs n whatnot followed by backs/forwards

Good tough session. First pre-season friendly Sunday morning.

WHIP IT!

Sunday Jan 25

First pre-season friendly. Went decent. felt strong.

Tuesday Jan 27

GAA training - 30 mins or so of interval running followed by some stretching and mobility work

Wednesday Jan 28

AM
Foamrolling, mobility work focusing mainly on the hips... 10 mins in the sauna with a polish dude who had the word 'Predator' tattooed on his back...

PM
1) Spin Class x 45 mins

2) Deadlifts
130kg 3 x 4
140kg x 4

3) DB Clean & Press 5 x 5 each side

4) Goblet Squats
32kg DB 5 x 10

5) DB Jump Squats 4 x 10

6) Superset x 3
Burpees x 30 secs
with
BW Squats x 30 secs

Alf Veedersane

WHIP IT! wrote: »

10 mins in the sauna with a polish dude who had the word 'Predator' tattooed on his back...

Just so you know, that really doesn't sound dodgy.

At all.

ninamc

Alf Veedersane wrote: »

Just so you know, that really doesn't sound dodgy.

At all.

Sounds delicious

WHIP IT!

He said he'll call me...

Alf Veedersane

WHIP IT! wrote: »

He said he'll call me...

Apt tattoo.

WHIP IT!

Friday Feb 13

Have survived (barely!) a severe case of ManFlu and still been ticking over with gaa training. Today was first day in gym in 10 days.

1) Bench Press
Empty Bar x 12
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3
110kg x 3
110kg x 1
112.5kg x 1
115kg x 1

2) Inclined Bench Press
60kg 5 x 8

3) DB Flat BP
18kg x 25
22kg x 15
26kg x 10

4) Tricep Rope Pushdowns
3 x 20

5) DB Curls 12 kg 3 x 12

6) Lying DB Tricep Extensions
3 x 12

7) BB Curls 5 x 6

8) Push Ups x 20

WHIP IT!

Friday February 20

1) Bench Press
60kg 10 x 10 with 90 secs rest in between each set

Very happy with this - prob had 1/2 reps left in me on final set

2) Standing BB Shoulder Press
40kg 5 x 8

3) Tricep Rope Pushdowns 3 x 20
Last set was poor, didn't give myself enough recovery time...

4) DB Curls 16kg 3 x 10

5) French Press 3 x 12

6) BB Curls 40kg 5 x 6

7) Press-Ups on DBs x 30

WHIP IT!

Saturday Feb 28

1) Bench Press
Empty Bar x 12
60kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3
110kg x 3
115kg x 1
117.5kg x 1

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

2) Inclined Bench Press
60kg 3 x 8

3) Tricep Pushdowns 3 x 20

4) DB Curls 3 x 10 18kg

5) Eating Oreos x One Pack with tea

WHIP IT!

Monday March 2

First time in the Squat Rack in... oh, too long...

1) BB Squat
90kg
10 x 10
Strict 90 seconds in between sets...

Tough but manageable

WHIP IT!

Thursday March 12

1) Spin Class x 30mins followed by 10 mins Abs

2) Bench Press
Empty Bar x 12
60kg x 3
80kg x 2
90kg x 2
95kg x 2
100kg x 2
105kg x 1
110kg x 1

3) Inclined Bench
60kg 3 x 8

4) Bent Rows 3 x 10

5) Lat Pulldowns 3 x 10

6) Tricep Pushdowns 3 x 20

7) DB Curls 3 x 10

WHIP IT!

Friday March 13

1) Spin Class x 40 mins... tough!!

2) Standing Military Press 40kg
5 x 5 with short rests
1 x 10

3) Hanley Shoulder Superset x 3
Pull Ups x 6
with
Front Plate Raises x 15
with
Bent Over Rear Delt Flyes x 25

Alf Veedersane

WHIP IT! wrote: »

Monday March 2

First time in the Squat Rack in... oh, too long...

1) BB Squat
90kg
10 x 10
Strict 90 seconds in between sets...

Tough but manageable

Is that 90kg ~ bodyweight?

WHIP IT!

Alf Veedersane wrote: »

Is that 90kg ~ bodyweight?

I'd say I'm in around 88kg at the minute although haven't weighed myself in a couple months.

Alf Veedersane

WHIP IT! wrote: »

I'd say I'm in around 88kg at the minute although haven't weighed myself in a couple months.

It reminded me of a challenge or somesuch I saw a while back where you'd load the bar with your bodyweight and do 10 x 10.

Tried it....would never have considered it for a reintroduction to the squat rack after not squatting for a while.

You must be a sicko