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

WHIP IT! · 27-09-2016 12:00PM

Tuesday September 27

1) Spin Class x 40 mins - moderate

2) Bench Press
90kg 4 x 5
95kg x 5

3) BB Rows 5 x 5

4) BB Curls 5 x 5

5) Close Grip Bench
60kg 2 x 5
70kg 3 x 5

WHIP IT! · 29-09-2016 01:11AM

Wednesday September 28

Took part in a mish-mash of Spinning, Yoga, Boot Camp, trx classes with some free weight work thrown in at FlyeFit this evening... plenty of work involved!

WHIP IT! · 02-10-2016 04:07PM

Sunday October 2

1) DB Bench Press
24kg x 10
26kg x 10
30kg x 10
32kg x 10
32kg x 10

2) Pull Ups 4 x 5

3) Ez-Bar Curls 3 x 12

WHIP IT! · 05-10-2016 07:50PM

Wednesday October 5

1) Spin Class x 30 mins - decent

2) Bench Press
Empty Bar x 10
60kg x 5
70kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3

3) Weighted Chin Ups
+15kg 4 x 5

4) Seated DB Shoulder Press
20kg 5 x 10

5) Tricep Pushdowns 4 x 15

WHIP IT! · 06-10-2016 04:12PM

Thursday October 6

1) Incline DB Press
20kg x 15
25kg x 15
30kg 2 x 15

2) Superset
Lat Pulldowns 4 x 12
with
Rear Delt Flyes 4 x 15

3) Superset
Tricep Pushdowns 3 x 10
with
Bicep Cable Curls 3 x 10

4) Leg Press 3 x 15

*******

I feel like I've forgotten something
Edit: indeed i have...

5) 30 mins brisk walk on treadmill at Incline - worked out at 2.15miles

WHIP IT! · 10-10-2016 03:08PM

Monday October 10

1) Bench Press
Empty Bar x 12
60kg x 5
70kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3
105kg x 3
107.5kg x 3

(*very happy with this - most I've had on the bar in a while. Confident there was a 110 x 3 in there too*)

2) Weighted Chin Ups
+15kg 5 x 5

3) DB Shoulder Press
22kg 3 x 10

WHIP IT! · 11-10-2016 12:16PM

Tuesday October 11

1) Spin Class x 45 mins - decent

2) Pull Ups 5 x 5

3) Superset
Chest Supported Rows 4 x 10
with
Rear Delt Flyes 4 x 12

4) Tricep Dips 3 x 15

5) Trap Bar Shrugs 4 x 15

6) DB Curls 3 x 10

7) Push Ups on DBs x 50 (questionable ROM!)

WHIP IT! · 13-10-2016 05:29PM

Tuesday October 13

1) DB Bench Press
20kg x 5
24kg x 5
26kg x 5
30kg x 5
32kg x 3
36kg x 3
38kg x 3
40kg x 3
42kg x 3
44kg x 3
46kg x 3

2) Superset
Lat Pulldowns 4 x 10
with
Rear Delt Flyes 4 x 10

3) Standing Military Press
40kg x 8
40kg 3 x 6

4) Tricep Pushdowns 3 x 20

5) Chin Ups 2 x 5

**********

Now to get fat and outta shape with a three-day stag weekend!

Alf Veedersane · 13-10-2016 05:30PM

WHIP IT! wrote: »

Tuesday October 13

1) DB Bench Press
20kg x 5
24kg x 5
26kg x 5
30kg x 5
32kg x 3
36kg x 3
38kg x 3
40kg x 3
42kg x 3
44kg x 3
46kg x 3

2) Superset
Lat Pulldowns 4 x 10
with
Rear Delt Flyes 4 x 10

3) Standing Military Press
40kg x 8
40kg 3 x 6

4) Tricep Pushdowns 3 x 20

5) Chin Ups 2 x 5

**********

Now to get fat and outta shape with a three-day stag weekend!

You spelled 'fatter' incorrectly

WHIP IT! · 13-10-2016 05:47PM

Alf Veedersane wrote:

You spelled 'fatter' incorrectly

... this is about the Goss.ie Instagram thing, isn't it, Alf?

Alf Veedersane · 13-10-2016 05:49PM

WHIP IT! wrote: »

... this is about the Goss.ie Instagram thing, isn't it, Alf?

Not at all. I'm psyched about qualifying as a PT without even knowing it.

Though I did put a squat video on Instagram so I should have known it provably happened then.

As an aside, your strength seems to be holding up pretty well!

WHIP IT! · 13-10-2016 06:31PM

Alf Veedersane wrote:

As an aside, your strength seems to be holding up pretty well!

Funny thing is, I'm carrying a bit of a knee niggle, hence there's been little or no leg work over the past two months... which has done wonders for my bench press!

WHIP IT! · 28-10-2016 05:19PM

Friday October 28

Tentative first steps back after stag-party-induced ManFlu... been a rough couple weeks!

1) Spin Class x 30mins - tough!

2) DB Bench Press
22kg x 5
26kg x 5
30kg x 5
32kg x 5
36kg x 5
40kg x 5

Literally, all I had the energy for...

Alf Veedersane · 28-10-2016 08:01PM

Must've been a helluva stag!

WHIP IT! · 28-10-2016 10:28PM

Alf Veedersane wrote: »

Must've been a helluva stag!

I may not be too old to play footy... but I'm defo too old for that sh*t!

Alf Veedersane · 28-10-2016 11:11PM

WHIP IT! wrote: »

I may not be too old to play footy... but I'm defo too old for that sh*t!

Had a stag last year and I was so glad the rest were playing 25 on the Saturday afternoon so the rest of us could quietly die in our chairs

WHIP IT! · 29-10-2016 12:24PM

Alf Veedersane wrote: »

Had a stag last year and I was so glad the rest were playing 25 on the Saturday afternoon so the rest of us could quietly die in our chairs

Most people get The Fear when they get home.... I got it while I was still over there! Longggg flight home, lads...

WHIP IT! · 29-10-2016 04:04PM

Saturday October 29

1) Bench Press
Empty Bar x 10
50kg x 6
60kg x 5
70kg x 4
80kg x 3
90kg x 3
95kg x 3
100kg x 3

2) Superset
Seated Cable Rows 4 x 12
with
Rear Delt Flyes 4 x 12

3) Seated DB Shoulder Press, 20kg 4 x 10

4) Tricep Dips 3 x 12

5) BB Curls 3 x 12

WHIP IT! · 01-11-2016 04:08PM

Tuesday November 1

1) DB Bench Press
15kg x 15
20kg x 15
22.5kg x 15
25kg x 15
27.5kg x 15

2) Lat Pulldowns 4 x 10

3) Face Pulls 4 x 15

4) Pilates Class x 30 mins

5) Seated DB Shoulder Press 20kg 4 x 10

WHIP IT! · 08-11-2016 03:26PM

Tuesday November 8

1) Bench Press
Empty Bar x 10
50kg x 6
60kg x 5
70kg x 4
80kg x 3
90kg x 2
100kg x 1
105kg x 1
110kg x 1
112.5kg x 1
115kg x 1

Not bad...

2) Pilates Class x 30 mins... Ab City!

Alf Veedersane · 08-11-2016 03:55PM

Ffs...you train once a week and you do that!?!

Nice benchin'

WHIP IT! · 08-11-2016 04:50PM

There were mitigating circumstances this week.... it was bleedin' freezin', Man!

WHIP IT! · 09-11-2016 06:42PM

Wednesday November 9

1) DB Shoulder Press
14kg x 10
16kg x 10
18kg x 10
20kg x 10
22kg x 10
24kg x 10

2) Bent Over BB Rows
4 x 10

3) Tricep Pushdowns 3 x 15

4) EZ-Bar Curls 3 x 10

******

Off to the Physio today to get to the bottom of this knee niggle... never thought I'd say this, but I can't wait to get back in the Squat Rack!

WHIP IT! · 11-11-2016 01:07PM

Friday November 11

1) Spin Class x 30 mins - decent

2) DB Bench Press
16kg x 8
20kg x 8
22kg x 8
24kg x 8
26kg x 8
30kg x 8

3) Weighted Chin Ups +20kg
4 x 5

4) Tricep Dips 3 x 15

5) Bicep Cable Curls 3 x 12

WHIP IT! · 11-11-2016 01:08PM

Friday November 11

1) Spin Class x 30 mins - decent

2) DB Bench Press
16kg x 8
20kg x 8
22kg x 8
24kg x 8
26kg x 8
30kg x 8

3) Weighted Chin Ups +20kg
4 x 5

4) Tricep Dips 3 x 15

5) Bicep Cable Curls 3 x 12

WHIP IT! · 12-11-2016 07:26AM

Went to the physio today to get the "knee niggle" looked at... turns out I have "IT Band Syndrome" and it's linked to that age-old problem I have with my left hip mobility... in fact, physio told me if I'd continued my normal leg work it would have been a massive help to clearing it up!

Back in the Squat Rack next week it is, so!

WHIP IT! · 16-11-2016 04:07PM

Sunday Nov 13

Took part in a 5km Run in the Phoenix Park, did it in 27 mins, which was well within myself... but flippin' hell the Quads were on fire afterward!

Getting the Squat shoes back out tomorrow... I'm nervous

WHIP IT! · 17-11-2016 05:13PM

Thursday November 17

1) Foamrollage galore

2) BB Squat
Empty Bar x 10
50kg x 10
70kg x 8
90kg x 6
100kg x 5
110kg x 3
120kg x 3
130kg x 3
135kg x 3
140kg x 3

3) Bench Press
Empty Bar x 15
50kg x 8
60kg x 6
70kg x 5
80kg x 4
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3

4) DB Shoulder Press
20kg 4 x 10

5) Lat Pulldowns 4 x 12

6) Tricep Rope Pushdowns 3 x 15

Alf Veedersane · 17-11-2016 06:17PM

How'd the knee feel?

Alf Veedersane · 17-11-2016 06:19PM

How'd the knee feel?

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

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