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

WHIP IT! · 23-05-2016 04:37PM

Saturday May 21

1) Deadlift
Empty Bar x 12
70kg x 5
100kg x 3
120kg x 3
130kg x 3
140kg x 3

2) Bench Press
Empty Bar x 12
50kg x 10
60kg x 10
70kg x 10
80kg x 10
85kg x 10

3) BB Curls 3 x 10

4) Spinning/Trx/Bodyweight/Boxing extravaganza in FlyeFit Macken St for an FF promo vid... intense and basically an unexpected killer!

WHIP IT! · 27-05-2016 03:02PM

Friday May 21

1) 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 2
100kg x 2
(*weak as a motha f*cka!*)

2) Spin Class x 30 mins - moderate

3) DB Bench Press
22.5kg 2 x 25

WHIP IT! · 01-06-2016 05:10PM

Wednesday June 1

1) BB Squats
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
(*strong - squat and mobility felt v good - which was a surprise!*)

2) Walking Lunges 3 x 20

3) Back Raises with 10kg plate 3 x 12

WHIP IT! · 02-06-2016 08:43AM

Wednesday June 1 - PM

GAA Training - mainly running drills. Short n sharp for the most part... off now for a 9k walk with the madra

WHIP IT! · 05-06-2016 01:57AM

Saturday June 4

1) Bench Press
Empty Bar x 10
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3
105kg x 3

2) DB Bench Press
22kg 2 x 20

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

4) Trap Bar Shrugs 4 x 15

5) DB Curls 4 x 15

WHIP IT! · 15-06-2016 03:30PM

Wednesday June 15

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

2) Walking Lunges 3 x 14

3) Glute Ham Raises 3 x 12

4) Farmer's Walks - frame plus 35kg each side, 5 x ~20yds

WHIP IT! · 18-06-2016 12:19AM

Friday June 17

1) Spin Class x 30 mins - moderate

2) Bench Press
Empty Bar x 10
50kg x 5
60kg x 5
70kg x 4
80kg x 3
90kg x 2
95kg x 1
100kg x 1
105kg x 1
110kg x 1
112.5kg x 1

2) Incline DB Press 2 x 20

3) Superset
BB Rows 4 x 12
with
Face Pulls 4 x 12

4) Trap Bar Shrugs 4 x 15

5) BB Curls 4 x 15

WHIP IT! · 25-06-2016 02:36PM

Saturday June 25

1) Spin Class - 45 mins
Usually I rate spin classes fairly simple as 'moderate', 'decent' or 'tough'... this one I'm going to liken to getting off with your cousin - at first it felt kinda weird, but after a while I really got into it!

********

The main part of today's workout was brought to you by the letter H - for Hanley

2) Superset x 4 with 120 secs rest periods
Bench Press 80kg x 6
with
Press Ups x 12
with
DB Flyes x 18

Failed on the last rep of the 3rd set and had to do 65kg for final set... also couldn't complete 3rd & 4th set of press ups without dropping to my knees... Tough going. I'd need 150 secs rest I think to complete this... good stuff though!

3) Superset x 4 with 120 secs rest periods
BB Curls x 6
with
Face down Incline DB Curls x 12
with
Cable Curls x 15

.... pump city!

4) Farmer's Walk - frame plus 40kg each side
About 10/12 yards x 10 with a good rest (about 2 mins) after 6

WHIP IT! · 26-06-2016 01:46PM

Sunday June 26

1) Pull Ups 5 x 5

2) T-Bar Rows 4 x 10

3) Reverse Grip BB Rows 3 x 15

4) Seated One-Arm Cable Rows 3 x 20 each side

5) Standing Straight Arm Pulldowns 4 x 15

*****
Retro Italia 90 Ireland jersey anddddd.... into work

WHIP IT! · 28-06-2016 03:24PM

Tuesday June 28 - AM

Spin class x 45 mins - decent

WHIP IT! · 29-06-2016 12:20AM

Thursday June 28 - PM

GAA Training - good tough high tempo hour and 15... legs are tired now!

Alf Veedersane · 29-06-2016 07:41AM

Do you not feel the spinning has an impact on GAA sessions like that the next day?

WHIP IT! · 01-07-2016 07:37AM

I'm not really sure, Alf. Possibly. I tend to do a bit better when I'm active if that makes sense - if I was a horse you'd say I thrive on work rather than rest...

But I've probably never really got a handle on the optimum rest/work situation for me when it comes to training/matches etc...

WHIP IT! · 01-07-2016 03:00PM

Friday July 1

1) Mobility Stuff, foamrolling, stretching, sliotharing, rubber-banding etc etc x 30/40 mins.... the ol' hip feels brand now!

2) A Star Bar.... mmmmmmm

WHIP IT! · 07-07-2016 12:37PM

Thursday July 7

1) Spin Class x 30 mins - tough

2) Bench Press
Empty Bar x 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
85kg x 10

3) Pull Ups 4 x 5

4) Superset
Tricep Rope Pushdowns 4 x 15
with
Cable Curls 4 x 15

WHIP IT! · 09-07-2016 03:08PM

Saturday July 9

1) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5

2) DB Bench Press
25kg x 5
27.7kg x 5
30kg x 5
32.5kg x 5
35kg x 5
37.5kg x 5
40kg x 5

3) Tricep Dips x 20

WHIP IT! · 13-07-2016 03:08PM

Wednesday July 13

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

2) Bulgarian Split Squats 3 x 15 each side

3) Walking Lunges 3 x 20

WHIP IT! · 24-07-2016 02:39PM

Sunday July 24

1) BB Squat
80kg 10 x 10 with strict 90 secs rest in between

2) Pull Ups 5 x 5

3) Bench Press
10 x 10 with strict 90 secs rest in between
First 7 sets x 50kg
Set 8 x 52.5kg
Sets 9 & 10 x 55kg

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

Oh I'll feel all that tomorrow...

WHIP IT! · 27-07-2016 02:34PM

Wednesday July 27

1) Cuban Press 3 x 15

2) Superset
Alternating DB Upright Row 4 x 10
with
Steering Wheels 4 x 10

3) Superset
Face Pulls 3 x 10
with
Lateral/front raises 3 x 10

4) Cable Reverse Flyes 4 x 12

5) External Rotations 3 x 10

6) Shrugs 4 x 12

********

M'eh...

Alf Veedersane · 27-07-2016 03:35PM

WHIP IT! wrote: »

Wednesday July 27

1) Cuban Press 3 x 15

You should try it like this, if you haven't.

WHIP IT! · 28-07-2016 11:29AM

Thursday July 28

1) Spin Class x 30 mins - decent

2) Pull Ups 4 x 5

3) T-Bar Rows 3 x 10

4) BB Rows 4 x 12

5) Seated One-Arm Cable Rows 3 x 15 each side

6) Straight Arm Cable Pushdowns 4 x 15

WHIP IT! · 31-07-2016 01:24PM

Sunday July 31

1) BB Squat
10 x 10 with strict 90 secs rest
First 6 Sets: 80kg
Sets 7/8: 85kg
Set 9: 90kg
Set 10: 100kg

2) Bench Press
55kg - 10 x 10 with strict 90 secs rest

3) Tricep Pushdowns 3 x 20

4) Bicep Cable Curls 3 x 20

Alf Veedersane · 31-07-2016 01:43PM

WHIP IT! wrote: »

Sunday July 31

1) BB Squat
10 x 10 with strict 90 secs rest
First 6 Sets: 80kg
Sets 7/8: 85kg
Set 9: 90kg
Set 10: 100kg

2) Bench Press
55kg - 10 x 10 with strict 90 secs rest

3) Tricep Pushdowns 3 x 20

4) Bicep Cable Curls 3 x 20

Did it hurt as much as expected in the days after it last week?

WHIP IT! · 31-07-2016 04:56PM

Alf Veedersane wrote:

Did it hurt as much as expected in the days after it last week?

Yes. Absolutely!
I did that session on Sunday and had figured I'd be fine to go again on Friday... nope!

WHIP IT! · 05-08-2016 02:03PM

Friday August 5

1) Pull Ups 5 x 5

2) Superset
BB Rows 4 x 10
with
Rear Delt Flyes 4 x 10

3) T-Bar Rows 3 x 15

4) Reverse Cable Flyes 4 x 15

WHIP IT! · 06-08-2016 01:56PM

Saturday August 6

Hit the new FlyeFit on SCR... place is great!

1) BB Squat
Empty Bar x 10
60kg x 5
80kg x 3
100kg x 3
110kg x 2
120kg x 2
130kg x 1
140kg x 1
150kg x 1
160kg x 1

2) Bench Press
Empty Bar x 10
60kg x 5
70kg x 5
80kg x 3
90kg x 2
100kg x 1
105kg x 1
107.5kg x 1
*This was disheartening. Bench was a big struggle*

Alf Veedersane · 06-08-2016 01:59PM

Given you'be not been pushing legs too hard for a long time, 160 is pretty damp good.

As for bench, I always find its the one lift that you really know about if it's not at races on a given day. I totally get how it can be disheartening though...I've lost count of the times where my pov bench has been worse than pathetic and I've gone to the next session thinking it was dead only to do way better (but still lame

)

WHIP IT! · 06-08-2016 10:42PM

Yeah I think you're right. It was first time on a different bench etc, was lifting in the power rack, never actually done that before... was just alarmed at how difficult it got so quickly - I was struggling at 100kg!

EDIT: Oh, also, the 'disheartening' remark was aimed only at the Bench. I'm delighted with how strong my Squat feels lately and generally how well my legs are holding up to the grind of the footy season.

WHIP IT! · 09-08-2016 02:53PM

Tuesday August 9

1) Bench Press
Empty Bar x 10
50kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
102.5kg x 3
(*amazing how different things can feel from one day to the next. Bench was much stronger and far more solid today*)

2) Inclined DB Press 20kg 2 x 20

3) SUPERSET
Seated Cable Rows 4 x 12
with
Seated DB Power Cleans 4 x 12

4) DB Shrugs 4 x 15

5) DB Curls 4 x 15

6) MetCon (I think.... I'm not entirely sure what a Met Con actually is)
BW Squats x 30 secs
- 15 secs rest
Med Ball Slams x 30 secs
- 15 secs rest
Box Jumps x 30 secs
- 15 secs rest
Battle Ropes x 30 secs
- 15 secs rest
Repeat...

Pretty tough 5mins and 45 secs let me tell ya! :eek:

Alf Veedersane · 09-08-2016 03:04PM

WHIP IT! wrote: »

I'm not entirely sure what a Met Con actually is)

It's like ComicCon but for de wedder men.

WHIP IT! wrote: »

Pretty tough 5mins and 45 secs let me tell ya! :eek:

If you can only last 5 minutes and 45s of sweaty endeavour, I'd suggest you up your game

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

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