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

WHIP IT! · 27-07-2013 02:48PM

10,000 Views, Brah! :cool: :pac:

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

WHIP IT! · 30-07-2013 10:20AM

Tuesday July 30

Back
1) Pull Ups x 12 x 10 x 8

2) Barbell Rows x 12 x 10 x 8 x 8

3) Seated Row (rope) x 12 x 10 x 8

4) Bent-over T-Bar Rows x 12 x 10 x 8 x 8

5) Deadlifts x 10 x 8 x 6

6) Back Extensions 3 x 15

Biceps
1) Hammer Curls x 10 x 8 x 6 x 6

2) Spider Curls x 10 x 8 x 6

3) Concentration Curls x 10 x 8 x 6

4) Preacher Curls x 10 x 8 x 6

5) EZ Bar Curls 3 to Failure (13, 9, 11)

WHIP IT! · 01-08-2013 07:46PM

Thursday August 1

1) SUPERSET
BB Squats 100kg x 10; 100kg x 10; 100kg x 10; 105kg x 10; 110kg x 10
with
Bench Press 75kg x 10; 75kg x 10; 75kg x 10; 75kg x 10; 80kg x 10

2) SUPERSET
Chin-Ups (+12.5kg) 5 x 10
with
Lunges (7.5kg DBs) 5 x 10

3) SUPERSET
Military Press 5 x 10
with
BB Rows 5 x 10

4) SUPERSET
Tricep Pushdowns 5 x 10
with
EZ Bar Curls 5 x 10

*******
Good hard long session before I head off to New York for a few days... gym in the hotel over there but not so sure I'll see a lot of it... break will be welcome anyhoo... talk to y'all next week!

WHIP IT! · 09-08-2013 05:28PM

Friday August 9

*Frickin hell, if I lived in New York I'd be 27 stone... crazy portion sizes, fast food everywhere - and I sampled it all... *

Chest

1) Bench Press: 75kg x 10; 80kg x 8; 85kg x 6

2) Inclined DB Press: 22kg x 10; 26kg x 8; 27.5kg x 6

3) Incline DB Flyes: 12kg x 10; 14kg x 8; 16kg x 6

4) Dips (chest) x 10; x 8; x 6

5) Cable Crossovers x 10; x 8; x 6

6) Medicine Ball Push-ups x 18; x 13

Triceps

1) Cable Bar Pushdowns x 12; x 10; x 8; x 8

2) French Press x 10; x 8; x 6

3) Dips (+14kg) x 9(+1F); x 7; x 7

4) Close Grip Bench 50kg x 10; 52.5kg x 8; 52.5kg x 6; 55kg x 6

5) Medicine Ball Throws 2 x 25

6) Dips to Failure - 13

Weighed in afterward at pretty much my usual walking round weight... Ha, Screw you, NYC! :cool:

WHIP IT! · 11-08-2013 12:31PM

Sunday August 11, 2013

Back

1) Pulls Ups x 12; x 10; x 8

2) Bent over BB Rows x 12; x 10; x 8; x 8

3) Seated Row (rope) x 12; x 10; x 8

4) Bent Over T-Bar Rows x 12; x 10; x 8; x 8

5) Deadlifts 60kg x 10; 80kg x 10; 100kg x 12; 110kg x 8; 120kg x 6

5) Back Extensions 3 x 15

Biceps

1) Hammer Curls 22kg DBs x 10; x 8; x 6; x 6

2) Spider Curls x 10; x 8; x 6

3) Concentration Curls 8kg DB x 10; x 8; x 6

4) Preacher Curls x 10; x 8; x 6

5) EZ Bar Curls x 20; x 15; x 12

WHIP IT! · 12-08-2013 10:19PM

Monday August 12

Legs

1) Leg Extension 3 x 8

2) BB Squat
60kg x 8
80kg x 8
100kg x 8
110kg 4 x 8

3) Leg Press 5 x 5

4) Walking Lunges 3 x 22 each leg

5) Leg Curls 3 x 8

6) Single Leg Press 3 x 10 each leg

7) Romanian DLs 3 x 8

WHIP IT! · 13-08-2013 12:47PM

Tuesday August 13

Chest

1) Flat DB Press: 30kg x 10; 32.5kg x 8; 37.5kg x 6

2) Inclined DB Press: 26kg x 10; 27.5kg x 8; 30kg x 6

3) Inclined DB Flyes: 12kg x 10; 15kg x 8; 17.5kg x 6

4) Dips 3 x 10

4) Cable Crossovers: x 10; x 8; x 6

6) Medicine Ball Push-ups x 18; x 13

WHIP IT! · 15-08-2013 12:32PM

Thursday August 15

1) Pull-Ups x 12; x 10; x 8

2) Bent BB Rows x 12; x 10; x 8; x 8

3) Tricep Pushdowns x 12; x 10; x 8; x 8

4) French Press x 12; x 10; x 10

5) Dips x 10; x 8; x 6

6) Hammer Curls x 10; x 8; x 6; x 6

7) Spider Curls 3 x 10

8) Concentration Curls 3 x 10

9) Preacher Curls x 10; x 8; x 6

10) EZ Bar Curls x 30; x 15; x 12

11) Press Ups x 30

WHIP IT! · 26-08-2013 03:31PM

Monday August 26
First day back in harness after a week in the sun and on the beer... dreaded this but wasn't too bad...

Foamrolled back and hip... loosened up the shoulders with some bandwork and sliotharing (if Gymfreak can say 'hockeyballing', I can say 'sliotharing'!) and was good to go...

Hanley was bangin on about this Dirty 35 thing again in his always entertaining daily email yesterday... so I said I might as well give it a bit of a go...

1) Heavy DB Swings (37.5kg) 5 x 5

2) Barbell Squats
3 warm-up sets...
115kg x 5
120kg 4 x 5

3) Weighted Dips
+17.5kg x 5
+20kg x 5
+25kg 3 x 5

4) Pull Ups
BW x 5
+Chain (6.5kg) 4 x 5

And outta therrrrrreeeee.... was fun!

WHIP IT! · 28-08-2013 02:18PM

Tuesday August 27

GAA training, decent session which included the dreaded Bleep Test.. wasn't too bad, 1hr 15mins...

Wednesday August 28
Warmed up with some stretching and hip work.. not enough of either if I'm honest...

1) Deadlifts
Warm-ups Sets
60kg x 6
80kg x 5
100kg x 3

Work Sets
140kg x 3
145kg x 3
145kg x 3
150kg x 3
155kg x 3

I think my form has improved a bit... still just can't keep the frickin hips down but I've neglected the mobility work this past month and I think when I rededicate myself to that it will improve again... all comments and advice welcome as always...

https://www.youtube.com/watch?v=kAxZ9i3UAWM

2) BB Lunges: 6ft Oly Bar + 40kg plates 3 x 5 (each leg)

3) Inclined DB Press
22kg x 5
26kg x 5
30kg 3 x 5

4) Weighted Chin-ups (+30kg) 3 x 5

*******

Once again, time I gave myself one of those little talks about getting the f*ck outta the house earlier so I can get my full workout done... too much p*ssing about today and had to cut Parts 3 & 4 short cos of it...

WHIP IT! · 03-09-2013 01:38PM

Tuesday September 3

*Log was in grave danger of slipping off the first page of the Forum there, got to it just in time!*

1) Good Mornings (60kg) 3 x 5

2) Bench Press
Warm Up Sets
Empty Bar x 12
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Work Sets
90kg x 5
90kg x 5
90kg x 5
95kg x 5
100kg x 5

3) Barbell Rows (80kg) 5 x 5

4) Ez Bar Curls 3 x 5

5) Close-Grip Bench Press 5 x 5

Sangre · 03-09-2013 01:55PM

Being doing dirty 35 myself for last few weeks and have enjoyed the rep range and exercise selection. Will change programme again shortly though.

WHIP IT! · 03-09-2013 02:29PM

Sangre wrote: »

Being doing dirty 35 myself for last few weeks and have enjoyed the rep range and exercise selection. Will change programme again shortly though.

Yeah I think I'll give it six weeks from now and see how it goes... still looking to start another BLAB cycle soon enough though...

longhorn2013 · 03-09-2013 09:57PM

Just into week 4 of the blab program now after following your blog. Enjoying it so far and def feeling stronger already. Bit of an ankle injury which is slightly restricting my leg workout bit apart from that finding it a good workout.

WHIP IT! · 04-09-2013 06:36PM

longhorn2013 wrote: »

Just into week 4 of the blab program now after following your blog. Enjoying it so far and def feeling stronger already. Bit of an ankle injury which is slightly restricting my leg workout bit apart from that finding it a good workout.

Good stuff, hope it goes well - keep a Log!

WHIP IT! · 05-09-2013 02:55PM

Thursday September 5

1) Heavy DB Swings (42kg) 5 x 5

2) BB Squat
Warm-up Sets
60kg x 5
80kg x 5
100kg x 5

Work Sets
120kg x 5
120kg x 5
125kg x 5
125kg x 5
130kg x 5
This was good, felt strong. Didn't pr*ck around as much as last week and just got in and got the whole thing done.

https://www.youtube.com/watch?v=lyJd6RwzhFI

3) Weighted Dips (+25kg) 5 x 5

4) Weighted Pull-Ups (+15kg) 5 x 5

WHIP IT! · 08-09-2013 03:28PM

Sunday September 8

1) Deadlifts
Warm-up Set
60kg x 5
80kg x 5
(*ran downstairs and got straps*)
100kg x 3
120kg x 3
140kg x 3

Work Sets
150kg x 3
155kg x 3
155kg x 3
160kg x 3
170kg x 3

(*video cut off before end for some reason, think phone memory was full*)

https://www.youtube.com/watch?v=tHsMy1NQo_s

2) Barbell Lunges 3 x 5

3) Inclined DB Bench Press
30kg x 5
32.5kg x 5
32.5kg x 5
36kg x 5
36kg x 5

4) Weighted Chin Ups
BW +25kg x 5
BW +30kg 4 x 5

WHIP IT! · 10-09-2013 02:40PM

Tuesday September 10

1) Good Mornings
Warm-up
Empty Bar x 10
40kg x 8
50kg x 6

Work Sets
60kg 3 x 5

2) Bench Press
Warm-up
Empty Bar x 12
50kg x 5
60kg x 6 (forgot to stop at 5)
80kg x 5
90kg x 5

Work sets
100kg 4 x 5
102.5kg x 5

3) BB Rows 5 x 5

4) Ez-Bar Curls 5 x 5

5) Close-Grip Bench Press
80kg 5 x 5

Have to say, loving this Dirty 35 programme! Lotsa fun and so simple but all full of exercises I like...

WHIP IT! · 12-09-2013 06:00PM

Thursday September 12

1) DB Swings
Warm up
22kg x 5
27.5kg x 5
37.5kg x 5

Work Sets
42kg 5 x 5

2) BB Squats
Warm up
60kg x 6
80kg x 5
100kg x 5

Work sets
120kg x 5
125kg x 5
125kg x 5
125kg x 5
130kg x 5

3) Weighted Dips (+30kg) 5 x 5

4) Weighted Pulls ups (+15kg) 5 x 5

******************
This was sh*t... went to gym 3hrs later than planned (goddamn Netflix) and just felt a few little aches and pains and in general hated every minute of it! Honestly, there wasn't one good set til the third set of Dips... Anyhoo, got through it, did everything on the list and tomorrow's another day...

WHIP IT! · 13-09-2013 01:40PM

Friday 13th (Woooooo!!!) September

Foamrolling, stretching, sliotharing, bandworking masterclass... it's been too long and it was much needed... feeling loose! :cool:

WHIP IT! · 27-09-2013 05:28PM

Thursday September 26

1) Heavy DB Swings: 42kg x 5

2) Barbell Squat
Warm-up sets
BW x 10
60kg x 5
80kg x 5
100kg x 5

Work Sets
120kg x 5
125kg x 5
125kg x 5
130kg x 5
132.5kg x 5

3) Dips (+30kg) 5 x 5

4) Pull-Ups (+15kg) 5 x 5

Friday September 27

Foamrolled, stretched and abused myself with a sliothar.... and it felt goooodddd....

WHIP IT! · 28-09-2013 08:06PM

Saturday September 28

1) Deadlift
Warm-Up Sets
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3

Work Sets
160kg x 3
165kg x 3
167.5kg x 3
170kg x 3
175kg x 3

https://www.youtube.com/watch?v=MzwhVbsOVd4

2) Barbell Lunges 5 x 5

3) Inclined DB Press
22kg x 5
27.5kg x 5
32.5kg 5 x 5

4) Weight Chin Ups (+32.5kg) 5 x 5

WHIP IT! · 03-10-2013 10:58PM

Thursday October 3

What else is to do on a p*ssy horrible day like this than... work out??

1) Good Mornings
60kg x 5
65kg x 5
70kg x 5

2) Bench Press
95kg x 5
95kg x 5
97.5kg x 5
97.5kg x 5
100kg x 5

3) Barbell Rows
70kg 5 x 5

4) Barbell Curls - 6ft Oly Bar + 30kg: 5 x 5

5) Close Grip Bench Press: 80kg 5 x 5 (this was tough - was pretty beat at end of the first four exercises)

****

Really felt the ol shoulder twinge on the Bench Press today. Got through it with brute force and ignorance... no mystery why I was hurtin; I didn't warm up properly, simple as... will get some mobility and recovery work in tomorrow... and I'll warm up like a grown-up next time if I want to work out without pain!

WHIP IT! · 04-10-2013 01:09PM

Friday October 4

Foamrolling, mobility-working-on, stretching and sliothar-bashing extravaganza... :cool:

WHIP IT! · 05-10-2013 10:36AM

Saturday October 5

Was pushed for time so decided to just test out the ol Squat 3RM...

1) BB Squat
BW x 10
Empty Bar x 10
60kg x 6
100kg x 5
110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3

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

2) Ez-Curl Bar 21s x 3... just cos... ye know

WHIP IT! · 05-10-2013 08:23PM

Friday October 5 (Part Deux)

A little bored at home so decided to do a little HIIT before hopping in the oul shower and heading out for a few Sherbets...

Press Ups x 30 secs
* 20 secs rest *
BW Squats x 30 secs
* 20 secs rest *
Plank x 30 secs
* 20 secs rest *
Star Jumps x 30 secs
* 20 secs rest *
Close-Grip Push-Ups x 30 secs
* 20 secs rest *
Lunges x 30 secs
* 20 secs rest *
Glute Bridge x 30 secs
* 20 secs rest *
Star Jumps x 30 secs
* 20 secs rest *
~ Supposed to be Renegade Rows but have no DBs at home so did some kinda alternating one-hand plank for 30 secs

~
* 20 secs rest *
Lateral Lunges x 30 secs

WHIP IT! · 08-10-2013 04:22PM

Tuesday October 8

Warm-up: Did a grand bit of foamrolling and stretching before jumping into things this morning...

1) DB Swings
42kg DB 5 x 5

2) BB Squats
Warm Up Sets
BW x 10
60kg x 5
100kg x 5
110kg x 5
120kg x 5

Work Sets
130kg x 5
135kg x 5
137.5kg x 5
137.5kg x 5
140kg x 5

3) Weighted Dips
+30kg 3 x 5
+32.5kg 2 x 5

4) Weighted Pull Ups
+15kg 5 x 5

Afterward: Bated the livin sh*t out of my bad shoulder with a sliothar... livin the dream!

WHIP IT! · 10-10-2013 03:27PM

Thursday October 10

Warm-up: Foamrolling, hip mobility, stretching etc etc etc...

1) Deadlift
Warm-Up
Empty Bar x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 3

Work Sets
170kg x 3
170kg x 3
175kg x 3
175kg x 3
(*added belt that some kind soul had left lying around*)
180kg x 3