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

WHIP IT! · 17-11-2016 10:57PM

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 · 17-11-2016 11:02PM

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! · 18-11-2016 12:04PM

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 · 18-11-2016 01:23PM

WHIP IT! wrote: »

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

Or both.

WHIP IT! · 18-11-2016 02:47PM

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! · 24-11-2016 03:34PM

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! · 29-11-2016 08:56PM

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! · 01-12-2016 02:58PM

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 · 01-12-2016 04:26PM

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! · 01-12-2016 05:14PM

Alf Veedersane wrote:

Took you 55 minutes to cycle it?

Is it Alpe d'Huez?

"Shut up, Becky!"

WHIP IT! · 04-12-2016 12:03PM

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! · 06-12-2016 02:00PM

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! · 07-12-2016 02:21PM

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 · 07-12-2016 09:20PM

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! · 08-12-2016 12:04PM

Thursday December 8

Spin Class x 30 mins - pretty tough!

WHIP IT! · 10-12-2016 04:12PM

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! · 12-12-2016 09:50PM

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! · 15-12-2016 03:11PM

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! · 16-12-2016 02:11PM

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! · 17-12-2016 02:53PM

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! · 22-12-2016 03:39PM

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! · 24-12-2016 02:02PM

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! · 24-12-2016 04:22PM

BB Squats 145kg x 3

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

Alf Veedersane · 24-12-2016 04:39PM

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! · 24-12-2016 04:49PM

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 · 24-12-2016 06:44PM

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! · 24-12-2016 07:08PM

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! · 25-12-2016 01:03PM

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! · 28-12-2016 04:04PM

Wednesday December 28

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

WHIP IT! · 29-12-2016 01:01PM

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

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

Comments