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

WHIP IT! · 14-12-2015 11:19PM

Anyone else joined the new FlyeFit on Georges St?

Opens on Wednesday... haven't been a 'newbie' gym member in manys a year... was thinking I'd just stroll in there... walk right up to the biggest, hugest f*cker in the place... and kick the living sh*t out of him... then I should be good for the duration...

... no, wait, that's prison, Whip - prison...

Yeah, I'll probably just go in and hit Chest??

Alf Veedersane · 14-12-2015 11:24PM

Who's Chest?

You still in prison mode?

WHIP IT! · 14-12-2015 11:38PM

Alf Veedersane wrote: »

Who's Chest?

You still in prison mode?

I dunno... earlier today I purchased some shampoo online... does that count as 'prison mode'??

Alf Veedersane · 14-12-2015 11:40PM

No more tears?

WHIP IT! · 16-12-2015 04:26PM

Wednesday December 16

New FlyeFit is unbelievable, lads... Huge!

Anyhoo, here's how it went...

1) Squat
Empty Bar x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 2
130kg x 1
140kg x 1
150kg x 1
160kg x 1
165kg x F
165kg x 1

2) Bench Press
Empty Bar x 10
60kg x 5
70kg x 3
80kg x 3
90kg x 2
100kg x 1
105kg x 1
110kg x 1
115kg x 1
117.5kg x 1

3) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 2
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1

4) Prowler Sprints 10 x 10 yards

*****

Such fun...

WHIP IT! · 19-12-2015 05:24PM

Saturday Dec 19

1) Flat DB Press
30kg 8 x 8

2) BB Squat
100kg 8 x 8

3) Lat Pulldowns
8 x 8

4) BB Curl
8 x 8

WHIP IT! · 06-01-2016 01:28PM

Wednesday January 6

1) BB Squat
60kg x 8
70kg x 8
80kg x 8
90kg x 8
100kg x 8
110kg x 8
115kg x 8
120kg x 8

2) Bench Press
50kg x 8
60kg x 8
70kg x 8
80kg 4 x 8
85kg x 8

3) Lat Pulldown
4 x 10

4) DB Curls 3 x 8

5) 50 mins walk with 12kg added

WHIP IT! · 08-01-2016 12:29AM

Thursday January 7

1) Box Jumps
36" 3 x 5

2) Med Ball Slams x 20

3) Spin Class x 30 mins - decent

4) DB Shoulder Press
12.5kg x 8
15kg x 8
17.5kg x 8
20kg x 8
22.5kg x 8
25kg x 8
27.5kg x 8

5) Chin Ups 3 x 10

6) Sprint work - 3-Cone Drill x 3

*****

Very enjoyable

Also bumped into celebrity vlogger and boards' own Conzi... They say never meet your heroes, but the lad was alright ðŸ‘

ninamc · 08-01-2016 12:30AM

Is he spelling his name with an i since he got famous?

WHIP IT! · 08-01-2016 07:28AM

ninamc wrote: »

Is he spelling his name with an i since he got famous?

Possibly, he was wearing a Cape and a pimp hat with a big feather so I couldn't really tell...

WHIP IT! · 08-01-2016 12:16PM

Friday January 8

1) Spin Class x 30 mins - decent

2) One Mile Sprint on Stationary Bike - 2:41

WHIP IT! · 11-01-2016 08:09PM

Saturday January 9

1) Spin Class x 30 mins

2) Bench Press
60kg x 10
70kg x 10
80kg x 10

Alf Veedersane · 11-01-2016 11:53PM

Where are you with the Beyond 5-3-1?

WHIP IT! · 13-01-2016 06:11PM

Alf Veedersane wrote: »

Where are you with the Beyond 5-3-1?

I think I did 10 weeks of it... Time for a change!

Alf Veedersane · 13-01-2016 09:11PM

WHIP IT! wrote: »

I think I did 10 weeks of it... Time for a change!

Is that it's lifespan? Does it not build to a testing?

And what did you make of it?

WHIP IT! · 13-01-2016 10:41PM

Alf Veedersane wrote: »

Is that it's lifespan? Does it not build to a testing?

And what did you make of it?

I think there is four 5-week sections. It's very good but I found it repetitive all the same.

WHIP IT! · 13-01-2016 10:43PM

Wednesday January 12

GAA Pre-season

One "Core" Circuit followed by an 8km Road run...

What correlation is there between doing 8km Road runs and playing Gah, I hear you ask....... absolutely f*cking none as far as I know...

WHIP IT! · 18-01-2016 12:54PM

Monday January 18

Have decided to jump into Joe De Franco's Westside For Skinny Bastards III for about six weeks. So, here goes...

Week 1 - Day 1
Max Upper Body

1) Bench Press
Empty Bar x 15
60kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3
107.5kg x 3

2) DB Bench Press
26kg 2 x 20

3) Superset
BB Rows 4 x 12
with
Rear Delt Flyes 4 x 12

4) DB Shrugs 4 x 15

5) DB Curls 4 x 15

WHIP IT! · 19-01-2016 06:57AM

Monday January 18 (PM)

GAA Pre-season

Bit of a slog

Core Circuit followed by series of Sprints and tyre pulls - very tough going.

ninamc · 20-01-2016 03:06PM

Did ya go home and have a cup o' tea and a digestive after that hard slog?

Alf Veedersane · 20-01-2016 03:43PM

ninamc wrote: »

Did ya go home and have a cup o' tea and a digestive after that hard slog?

Over to the manager's house for a cup of Barry's...

ninamc · 20-01-2016 04:27PM

Alf Veedersane wrote: »

Over to the manager's house for a cup of Barry's...

And a bit o' Netflix and chill....

WHIP IT! · 20-01-2016 04:28PM

ninamc wrote: »

Did ya go home and have a cup o' tea and a digestive after that hard slog?

Alf Veedersane wrote: »

Over to the manager's house for a cup of Barry's...

No, I went home and kicked the dog... well, I would've if I could catch the f*cker...

Anyhoo...

Tuesday January 19

Week 1 - Day 2

Dynamic Lower Body

1) Spin Class x 30 mins - moderate

2) Box Jumps
36" 6 x 3
39" 2 x 3

3) BB Reverse Lunge
50kg added 3 x 10

4) Glute Ham Raise 3 x 12

5) Hanging Leg Raises 3 x 12

WHIP IT! · 21-01-2016 11:46PM

Week 1 - Day 3

Spin Class x 30 mins - moderate at best

Upper Body Repetition

1) DB Bench Press
25kg 4 x 15

2) Superset
Chin Ups 3 x 12
with
Rear Delt Flyes 3 x 12

3) Seated DB Shoulder Press
17.5kg x 12
20kg 2 x 12
20kg x 10-F

4) Superset
DB Shrugs 3 x 10
with
DB Curls 3 x 10

5) Medicine Ball Slams x 15

WHIP IT! · 25-01-2016 04:13PM

Monday Jan 25

Week 1 - Day 4

1) BB Squat
Empty Bar x 10
70kg x 3
90kg x 3
110kg x 3
120kg x 3
130kg x 3
(*added belt*)
140kg x 3
145kg x 3

2) Walking Lunges 4 x 12

3) Glute Ham Raise 3 x 12

4) Core Circuit x 3
Sprinter Sit-ups x 10
V-Ups x 10
Toe Touches x 20
Sit-Ups (palms on thighs) x 20

WHIP IT! · 26-01-2016 10:15PM

Tuesday Jan 26

1) Bench Press
Empty Bar x 10
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3
107.5kg x 3
110kg x 2

Not gonna lie, that was some weak-ass sh*t... I was under pressure from the set of 90s

2) DB Bench Press
26kg x 20
26kg x 19 & a half

3) Superset
BB Rows 4 x 12
with
Rear Delt Flyes 4 x 12

4) DB Shrugs 4 x 15

5) BB Curls 3 x 15

6) Jumped in for a 30 min HIIT class that was alright, got the heart rate up and we did some abs at the end cos... vanity

WHIP IT! · 28-01-2016 12:05AM

Wednesday January 27

GAA Pre-season

A slog in heavy conditions... more tyre pulling... I'mma feel that sh*t in the mornin' #SadTimes

WHIP IT! · 30-01-2016 02:56PM

Saturday January 30

Had to switch Day 2 & 3 around because legs sore, hips stiff and rolled ankle a bit playing indoor footy last night

Week 2 - Day 3

1) DB Bench Press
24kg 3 x 15
26kg x 15

2) Superset
Lat Pulldown 4 x 12
with
Rear Delt Flyes 4 x 12

3) Overhead DB Press
18kg 4 x 10

4) Superset
DB Shrugs 3 x 10
with
DB Curls 3 x 10

WHIP IT! · 01-02-2016 04:57PM

Monday February 1

Week 2 - Day 2

1) Box Jumps 8 x 3

2) BB Reverse Lunges 3 x 10

3) 45-degree Hyperextensions 4 x 12

4) Core Circuit x 3
Sprinter Sits x 10
V-Ups x 10
Toe Touches x 20
Sit-Ups x 20
(*just realised I did the wrong thing here - this should have been 4 x 15 Leg Raises or some such... the Core Circuit should have been at the end of Day 4... I'm stoopid *)

WHIP IT! · 08-02-2016 04:15PM

Had two matches and one training session last week so gave the gym a miss for the most part...

Monday February 8

Week 2 - Day 4

1) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
(*added straps*)
160kg x 3

First time on the DL for a while, felt solid and strong so happy enough.

2) Prowler Pushes
Up and back with 50kg added (about 25yds altogether) x 3

3) Medicine Ball Glute/Ham Leg Curls 3 x 12

4) Core Corcuit x 3
Sprinter Sits x 12
V-Ups x 12
Toe Touches x 20
Sit Ups (palms on quads) x 20

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

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