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

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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WHIP IT!

Alf Veedersane wrote:

How'd the knee feel?

Grand! I'm sure ill be unable to walk all weekend but that's par for the course after that kinda layoff... Squat felt strong!

Alf Veedersane

WHIP IT! wrote: »

Grand! I'm sure ill be unable to walk all weekend but that's par for the course after that kinda layoff... Squat felt strong!

Considering how long you'd been blousing it, there wasn't that much of a drop off.

Ya boll*x

WHIP IT!

Alf Veedersane wrote:

Considering how long you'd been blousing it, there wasn't that much of a drop off.

Ya boll*x

Hate the game, not the playa, Brah! ðŸ˜Ž

Alf Veedersane

WHIP IT! wrote: »

Hate the game, not the playa, Brah! ðŸ˜Ž

Or both.

WHIP IT!

Friday November 18

1) Foamrollage galore

2) Flat Bench DB Flyes
12.5kg 4 x 10

3) Push Ups on DBs 3 x 25

4) Chin Ups x 10 x 8 x 6

5) Preacher Curls 3 x 10

WHIP IT!

Thursday November 24

1) DB Bench Press
18kg x 10
22kg x 8
26kg x 6
30kg x 4
32kg x 3
34kg x 3
36kg x 3
38kg x 3
40kg x 3
42kg x 3
44kg x 3

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

WHIP IT!

Tuesday November 29

1) BB Squat
Empty Bar x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10

2) Bench Press
Empty Bar x 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10

3) Pull Ups 3 x 5

4) Spin Class x 40mins - intense!

WHIP IT!

Thursday December 1

Hill Work
9.6km - 55mins40secs

Very happy with this. It's a 3.2km loop around a small forest. About 2km is stiffly uphill and then you freewheel down the far side. Happy to be able to go three circuits. Life in the ol' dog yet!

Alf Veedersane

WHIP IT! wrote: »

Thursday December 1

Hill Work
9.6km - 55mins40secs

Very happy with this. It's a 3.2km loop around a small forest. About 2km is stiffly uphill and then you freewheel down the far side. Happy to be able to go three circuits. Life in the ol' dog yet!

Took you 55 minutes to cycle it?

Is it Alpe d'Huez?

WHIP IT!

Alf Veedersane wrote:

Took you 55 minutes to cycle it?

Is it Alpe d'Huez?

"Shut up, Becky!"

WHIP IT!

Sunday December 4

Hill Work
6.4km - 36mins

Well, this put manners on me... just the two laps was more than enough this morning ðŸ˜•

WHIP IT!

Tuesday December 6

1) Spin Class x 45 mins - decent

2) Bench Press
Empty Bar x 10
50kg x 8
60kg x 6
70kg x 4
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3

3) Incline DB Press
20kg 2 x 20

4) Superset
Seated Cable Rows 4 x 15
with
Rear Delt Flyes 4 x 12

5) Trap Bar Shrugs 3 x 10

6) DB Curls 3 x 10

WHIP IT!

Wednesday December 7

1) Circuit Class (kinda) x 30 mins... worked up a bit of a sweat, that was about ut...

2) BB Squat
60kg 3 x 5 (did these sets with 'toes up' as per a blog post I read during the week from that horrific b*stard Hanley)
80kg x 5
100kg x 3
110kg x 3
120kg x 3
130kg x 3

Alf Veedersane

WHIP IT! wrote: »

Wednesday December 7

1) Circuit Class (kinda) x 30 mins... worked up a bit of a sweat, that was about ut...

2) BB Squat
60kg 3 x 5 (did these sets with 'toes up' as per a blog post I read during the week from that horrific b*stard Hanley)
80kg x 5
100kg x 3
110kg x 3
120kg x 3
130kg x 3

Reported for advertising ******'s blog.

WHIP IT!

Thursday December 8

Spin Class x 30 mins - pretty tough!

WHIP IT!

Saturday December 10

1) DB Bench Press
22kg x 10
26kg x 8
30kg x 6
32kg x 4
36kg x 3
38kg x 3
40kg x 3
42kg x 3
44kg x 3

2) Weighted Chin Ups
+15kg 5 x 5

3) Standing Military Press
40kg 5 x 6

4) Tricep Rope Pushdowns 3 x 15

5) Finisher (kinda) x 3
Kettlebell Goblet Squats x 10
KB Rows x 10 each side
KB overhead press x 10 each side

WHIP IT!

Monday December 12

1) Spin Class x 45 mins - tough!

2) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5

3) Haribo Jungle Jellies x 1 whole pack

WHIP IT!

Thursday December 15

1) BB Squats
Empty Bar x 20
40kg x 15
50kg x 20
60kg x 20
75kg x 20
87.5kg (~BW) AMRAP x 35

*Turn Sound off before watching! Some fella with a drill making lotsa noise!*

https://www.youtube.com/watch?v=t6UjwhXlF74

2) Bench Press
Empty Bar x 12
50kg x 10
60kg x 10
70kg x 10
80kg x 10
87.5kg (~BW) AMRAP x 12

WHIP IT!

Friday December 16

Hill Work
9.6km Run - 56mins 20secs...

Bit of a slog, going was heavy/sloppy in places... but got through it... jacuzzi and sauna afterward then off to the Late Shift!

#LivingTheDream

WHIP IT!

Saturday December 17

1) Pull Ups 5 x 6

2) BB Rows 50kg 4 x 12

3) Seated DB Shoulder Press
20kg 4 x 10

4) Lateral Raises
7.5kg 2 x 10
5kg 2 x 15

5) Tricep Rope Pushdowns 3 x 20

6) BB Curls 3 x 12

******

Man that was all fun...

WHIP IT!

Thursday December 22

1) Superset
Pull Ups the 4 x 6
with
Overhead Press 4 x 6

2) DB Bench Press 26kg 4 x 12

3) Superset
Tricep Pushdowns 3 x 15
with
Bicep Cable Curls 3 x 15

WHIP IT!

Saturday December 24

1) BB Squat
Empty Bar x 12
50kg x 10
70kg x 8
90kg x 6
100kg x 4
110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3

2) Walking Lunges 4 x 15

3) Walk to Bord Gais Theatre to get tickets for me Ma

4) Realise Bord Gais Theatre isn't open today

5) Storm off in a huff muttering to self

WHIP IT!

BB Squats 145kg x 3

https://www.youtube.com/watch?v=wv2atwD1ApE

Alf Veedersane

WHIP IT! wrote: »

Saturday December 24

1) BB Squat
Empty Bar x 12
50kg x 10
70kg x 8
90kg x 6
100kg x 4
110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3

2) Walking Lunges 4 x 15

3) Walk to Bord Gais Theatre to get tickets for me Ma

4) Realise Bord Gais Theatre isn't open today

5) Storm off in a huff muttering to self

I'd have thought 2) was to tell yer wan in the back not to be so bloody loud

WHIP IT!

Alf Veedersane wrote: »

I'd have thought 2) was to tell yer wan in the back not to be so bloody loud

It's gas, I actually didn't notice any of whatever that was going on until I watched the video back!

#Focused #OrPossiblyDeaf

Alf Veedersane

WHIP IT! wrote: »

It's gas, I actually didn't notice any of whatever that was going on until I watched the video back!
#Focused #OrPossiblyDeaf

Haha. Can relate. It helps when the music is appalling but I thought you had to have heard that!

WHIP IT!

Alf Veedersane wrote:

Haha. Can relate. It helps when the music is appalling but I thought you had to have heard that!

I was aware of the general noise but I had no idea really what was going on. Gave me a giggle when I watched it back.

WHIP IT!

Sunday December 25 (ho ho ho!)

1) Bench Press
Empty Bar x 12
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3
105kg x 3
107.5kg x 2
110kg x 1
112.5kg x 1
115kg x 1
117.5kg x 1
120kg x 1

2) Incline DB Press
20kg 2 x 20

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

4) Trap Bar Shrugs 3 x 10

5) DB Curls
20kg 3 x 8

+++++++++++

I think this was my best workout of the year. Great fun. Bench felt super.

Great crowd in Raw Sandyford this morning.

Have a good day e'rybody...

WHIP IT!

Wednesday December 28

1.5km practice test run... 7:15... well, this was humbling ðŸ˜
I hate winter...

WHIP IT!

Thursday December 29

1) DB Bench Press
24kg 4 x 15

2) Flat Bench DB Flyes
12kg 4 x 10

3) Pull Ups 4 x 6

4) Tricep Dips 4 x 15

5) BB Curls 3 x 12