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

WHIP IT!

Tuesday April 12

1) Spin Class x 40 mins - tough

2) Box Jumps 3 x 8

3) Bulgarian Split Squats with DBs 3 x 10 each side

4) 45* Back Extensions with 10kg plate - 3 x 12

5) Med Ball weighted Crunches 4 x 15

6) Sled Pulls +60kg, 20yds up and back - 5 goes ... fun!

https://www.youtube.com/watch?v=7pd96n7yX2o

Alf Veedersane

Was that before or after you set up for the conference?

WHIP IT!

Alf Veedersane wrote: »

Was that before or after you set up for the conference?

Ha! That room is adjacent to the main gym floor and is soon to be incorporated into the gym itself... so I figure we're allowed wreck it til the builders get there! 😊

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Wednesday April 13

1) Spin Class x 30 mins- moderate

2) Incline DB Press 4 x 15

3) Superset
BB Rows 4 x 12
with
Rear Delt Flyes 4 x 12

4) Lateral Raises 4 x 15

5) Superset
DB Shrugs 3 x 10
with
DB Curls 3 x 10

WHIP IT!

Thursday April 14

1) Spin Class x 30 mins - moderate

2) BB Squats
Empty Bar x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3

3) Walking Lunges 3 x 20

4) Romanian DLs 3 x 12

WHIP IT!

Friday April 15

Had GAA training last night. Wasn't too much of a slog but legs heavy enough this morning so....

1) Spin Class x 30mins - decent

2) Jacuzzi x 15 mins - decenter!

WHIP IT!

Saturday April 17

1) Bench Press
Empty Bar x 10
40kg x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 3
90kg x 3
100kg x 3
102.5kg x 3
105kg x 3

2) Chin Ups 2 x 15

3) Superset
Chest Supported Rows 4 x 12
with
Face Pulls 4 x 12

4) Trap Bar Shrugs 4 x 15

5) BB Curls 4 x 15

Alf Veedersane

How's the training going on this programme?

WHIP IT!

Alf Veedersane wrote: »

How's the training going on this programme?

Pretty good I think Alf... Westside is pretty much always my fall-back programme. It's the middle of GAA season so I'm just trying to keep the Squat and Bench etc at maintenance level without expecting miracles - although as far as the Bench is concerned, that 105 for 3 today is right on my limit right now.

I don't mind working the Chest hard cos I never seem to get too much in the way of DOMS on the upper body which is most definitely not the case with the lower body when I Squat!

I'm just trying to be a little smarter with the leg work - there's not much point in having a great Squat session if it leaves me 'legless' for GAA training a day later. I made that mistake a couple of times last year.

But feeling strong and moving well on the pitch and also very happy with recovery time after matches etc so... thumbs up all round I suppose!

WHIP IT!

Tuesday April 19

1) Spin Class x 40 mins - decent

2) Depth Jumps 3 x 8 onto 36" box
These are Depth Jumps apparently

https://www.youtube.com/watch?v=S6664b4UrGs

3) Step Ups 3 x 10 each side

4) Cable Pull Throughs 3 x 12

5) Hanging Leg Raises 4 x 15

6) Cardio - Incline Walk, Brisk, on incline - 45 mins... clock said 3.36 miles at the end.

Alf Veedersane

WHIP IT! wrote: »

Pretty good I think Alf... Westside is pretty much always my fall-back programme. It's the middle of GAA season so I'm just trying to keep the Squat and Bench etc at maintenance level without expecting miracles - although as far as the Bench is concerned, that 105 for 3 today is right on my limit right now.

I don't mind working the Chest hard cos I never seem to get too much in the way of DOMS on the upper body which is most definitely not the case with the lower body when I Squat!

I'm just trying to be a little smarter with the leg work - there's not much point in having a great Squat session if it leaves me 'legless' for GAA training a day later. I made that mistake a couple of times last year.

But feeling strong and moving well on the pitch and also very happy with recovery time after matches etc so... thumbs up all round I suppose!

Ah gotcha.

I'd say it took a while originally trying to find that fine line between training hard without compromising the football and overdoing it.

WHIP IT!

Thursday April 21

1) Pilates, 45 mins - Stretch and Core fest!

2) DB Bench Press 26kg 4 x 15

3) Superset
Lat Pulldowns 4 x 12
with
Rear Delt Flyes 4 x 12

4) DB Shoulder Press 18kg 4 x 12

5) Superset
Smith Machine Shrugs 3 x 10
with
Preacher Curls 3 x 10

WHIP IT!

Alf Veedersane wrote: »

Ah gotcha.

I'd say it took a while originally trying to find that fine line between training hard without compromising the football and overdoing it.

Definitely. Thing with GAA training, for the most part, you don't often know what you're in for on a given night... I turned up to a couple of sessions last year with heavy leg DOMS only to end up going straight into a series of sprints, more or less... it was not ideal!

WHIP IT!

Thursday April 28

1) Spin Class x 30 mins - moderate

2) Squat
Safety Bar x 10
60kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
Regular Bar
120kg x 3
130kg x 3
140kg x 3

3) Walking Lunges 3 x 20

4) Med Ball HamstrIng Curls 3 x 12

WHIP IT!

Wednesday May 4

1) DB Bench Press
16kg x 7
22kg x 5
26kg x 3
30kg x 3
32kg x 3
36kg x 3
40kg x 3

This might sound retarded, but I think I may have slightly fractured my thumb about 5/6 weeks ago playing ball... was extremely sore today doing DB presses

2) Chin Ups 2 x 20

3) Superset
BB Rows 4 x 12
with
Rear Delt Flyes 4 x 12

4) Trap Bar Shrugs 4 x 15

5) BB Curls 4 x 15

Alf Veedersane

WHIP IT! wrote: »

This might sound retarded, but I think I may have slightly fractured my thumb about 5/6 weeks ago playing ball... was extremely sore today doing DB presses

I'd have thought it would have been sore playing ball in the interim if that was the case.

WHIP IT!

Alf Veedersane wrote: »

I'd have thought it would have been sore playing ball in the interim if that was the case.

It's weird, it hurts but I can get away with it. But I'm just a stray belt away from weeping agony :-/

WHIP IT!

Thursday May 5

1) Spin Class x 30 mins - moderate

2) Box Jumps 4 x 3 - 36"
Depth Jumps 4 x 3 - 36"

3) Split Squats with 10kg DBs front leg raised

4) Hip Extensions 3 x 12

5) Spread Eagle sit-ups 4 x 15

6) Prowler Sprints ~25yds x 5

WHIP IT!

Friday May 6 AM

1) Spin Class x 30 mins - decent

2) Incline Bench Press 4 x 15

3) Superset
Lat Pulldowns 4 x 12
with
Face Pulls 4 x 12

4) Lateral Raises 4 x 12

5) Superset
DB Shrugs 3 x 10
with
DB Curls 3 x 10

WHIP IT!

Friday May 6 - PM

GAA Training - bang on an hour mostly ball work but plenty of hard graft in there. Good session. Championship Tuesday. Feeling good, looking forward to it.

WHIP IT!

Thursday May 12

1) Spin Class x 30 mins - Decent

2) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
100kg x 3
110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3

2) Walking Lunges 3 x 20

3) 45* Hip Extensions +10kg plate 3 x 12

*********

Squat feels strong!

Alf Veedersane

WHIP IT! wrote: »

Squat feels strong!

Looks like it is considering you're just keeping the leg training ticking over.

WHIP IT!

Alf Veedersane wrote: »

Looks like it is considering you're just keeping the leg training ticking over.

Yep, really felt good today. Mobility felt good - squatting deep!

WHIP IT!

Tuesday May 17

1) Spin Class x 45 mins - decent

2) Bench Press
Empty Bar x 12
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
95kg x 3
100kg x 3

2) Incline DB Press 2 x 20

3) Superset
Chest Supported Rows 4 x 12
with
Rear Delt Flyes 4 x 12

4) DB Shrugs 3 x 12

5) DB Curls 3 x 12

6) 40 mins kickabout with a pal... ticking over nicely

Alf Veedersane

WHIP IT! wrote: »

40 mins kickabout with a pal... ticking over nicely

Game of Wembley?

WHIP IT!

Alf Veedersane wrote: »

Game of Wembley?

Was always a 'Lives' man myself... :cool:

Alf Veedersane

WHIP IT! wrote: »

Was always a 'Lives' man myself... :cool:

You mean 'headers and volleys'?




Where everyone tried to recreate the Ronnie Volley.

WHIP IT!

Wednesday May 18

Hill Sprints - ~90/95 yds, decent incline
2 x 75%
2 x 85%
4 x 95%

15 mins in the jacuzzi and off in to work for the evening...

WHIP IT!

Thursday May 18

1) DB Bench Press - 27.5kg 4 x 15

2) Superset
Chin Ups 4 x 12
with
Rear Delt Flyes 4 x 12

3) DB Shoulder Press
17.5kg 2 x 15
17.5kg x 9F
15kg x 6
15kg x 15
(*disappointed here... didn't take enough of a rest before third set and I was floored after it*)

4) Superset
DB Shrugs 3 x 10
with
DB Curls 3 x 10

5) Chat with Conzy in the dressers, mostly about one-pot chicken dishes... good day all round!

WHIP IT!

Friday May 20

Hill Sprints - ~90/95 yds, decent incline
2 x 75%
2 x 85%
4 x 95%