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

WHIP IT!

Monday May 11

GAA Training - all running session, endurance work, intervals etc... Very tough!

Wednesday May 11

Warm-up: foam rolling, stretching, sliotharing, band work, mobility work...

1) Kettlebell Swings
5 x 5

2) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg 4 x 5
125kg x 5

*Epic Camera Angle Fail *

https://www.youtube.com/watch?v=hP-bQ-GTzdY

3) Ring Dips 5 x 5

4) Pull Ups 5 x 5

WHIP IT!

Dunno what I did wrong there - that Squat vid seems to be uploaded properly now...

Wednesday May 14

GAA Training - Decent bit of running at the start then ballwork... big game Sunday morning... here goes nuthin'!

WHIP IT!

Sunday May 25

Last 10 days included two GAA matches and three training session... next match Wednesday so today was really my only chance to get a bit of gym work in...

Warm-up: Foamrolling, stretching, sliotharing, scap pull-ups, bandwork etc etc etc

1) Bench Press
Empty Bar x 10
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3

2) Chest-supported BB Rows - 5 x 5

3) Ez-Curl Bar Bicep Curls - 5 x 5

4) French Press - 3 x 5

5) Close-grip Bench Press - 3 x 5

5) Prowler Pushes: ~30yd track (15 up, 15 back) with 40kg plates on board
Five runs with strict 45 seconds rest in between...

********

Felt tired beforehand, felt weak during the workout.... then I ate a whole bunch of crap afterward...

WHIP IT!

Tuesday June 24

Today marked the start of a Six-week Strength Challenge courtesy of the good people at Revolution Fitness - http://revolutionfitness.ie/6-week-strength-challenge/

It's been a pretty useless three months or so for me, gym wise. The last month in particular everything has stalled. So this seems perfect to kickstart me again. Today was a baptism of fire.

Week 1 - Day 1

1) BB Squat (70%RM 5 x 8, working off 1RM of 140kg)
Empty Bar x 8
70kg x 8 (this should've been 60 but I picked up the wrong colour bumper plate )
80kg x 8
90kg x 8
100kg 5 x 8

2) Pause Squat (~60%RM)
80kg 5 x 8

3) Front Squat - this I was worried about, I haven't done a whole lot of this ever and have had problems getting a comfortable grip when I have done it... but it went ok.
Empty Bar x 8
40kg x 8
40kg x 8
45kg x 8
50kg x 8
55kg x 8
Will have a lot more confidence doing that exercise the next day.

4) SUPERSET x 3
Split Squats x 6 each side
with
Tempo Squats (30%RM) 40kg x 12
with
Reverse Lunges x 25 each side

******
Not gonna lie, this was tough... but I felt pretty good... that's easily the most Squat Reps I've ever done in a single sitting!

Many thanks to James Hanley for hooking me (and hundreds of others) up with this programme - pro bono! I'm off on hols in exactly seven weeks from today and, in a nutshell, I wanna look f*ckin cut when I go!

Worked out at South Side Strength and Fitness again today. What a place!
http://www.southsidestrengthandfitness.ie/

WHIP IT!

Ok, what a great start WHIP IT, you complete f*cking knobhead.... just realised the first exercise, BB Squats, had a fourth set of Max Reps... dumbass! I'm gonna punish myself for that with prowler pushes the next day.

EDIT: In fact, it was only supposed to be 3x8 then a fourth set of 8+... I somehow read all of that as '5x8'... brain doner...

WHIP IT!

Thursday June 26

Week 1 - Day 2

I literally wAddled into the gym todAy for this session - definitely the heAviest leg DOMS I've ever had...

1 - Bench Press, working off 1RM of 105kg
Empty Bar x 10
40kg x 8
50kg x 8
60kg x 8
72.5kg 4 x 8
72.5kg x 12

2 - Inclined Bench Press
52.5kg 5 x 8 ... tough

3 - Close-grip Bench Press
62.5kg x 5
60kg x 5
52.5kg x 7
50kg 2 x 7
This was tough, was supposed to be 5 x 8 but I just hadn't got it in me...

4 - SUPERSET
Bent Rows 3 x 6
with
Lat Pulldowns 3 x 10
with
Reverse Flyes 3 x 25

=================

Tough session, plenty in there but Bench felt decent even if the close-grip is lagging wAy behind.

WHIP IT!

Sunday June 29

Week 1 - Day 3

1) Deadlift - working off 1RM of 180kg
Empty Bar x 10
70kg x 8
100kg x 8
120kg x 8
143kg (80%) 4 x 5

2) Romanian DLs 5 x 8

3) Good Mornings 5 x 10

4) Machine Leg Curls 4 x 12
I was wearing my RevFit 'We don't use machines, we built them' tshirt while I was doing these... irony

5) Ab work - 'Candlesticks' 4 x 12

WHIP IT!

Tuesday July 1

6.30am Workout - no better way to start the day.... well, there is one better way obviously - keep it clean!

Week 1 - Day 4

1) SUPERSET
Push Ups 4 x 15
with
BB Squats (60%) 85kg 4 x 10

2) SUPERSET
BB Rows 4 x 10
with
Overhead Press 4 x 8

2) SUPERSET
Deadlifts (70%) ~125kg 4 x 2
with
DB Flyes 4 x 15

*****

Have to say, I loved this workout. Very enjoyable (not to be confused with 'easy')... if you're looking for a decent all-round workout that you can knock out in under an hour, take note!

WHIP IT!

Tuesday July 1 (Part II)

GAA Training - all running/plyometric, short-sharp stuff followed by some interval sprints. Tough going.

Wednesday July 2

Week 2 - Day 1

1) BB Squat
Empty Bar x 10
60kg x 8
80kg x 8
90kg x 8
105kg (75%) 3 x 8
105kg x 15
My conservative guesstimate that my 1RM was at about 140 was off, I'll bump it up to 150 for the remainder.

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

2) Pause Squats
85kg 5 x 8

3) Front Squats
50kg 2 x 8
55kg 2 x 8
60kg 1 x 8

4) SUPERSET
Split Squats 3 x 6
with
Tempo Squats (45kg) 3 x 12
with
Reverse Lunges 3 x 25 each side.

WHIP IT!

"Muscle is three-quarters the size of fat..."
#WeirdThingsIheardInTheGymToday

Thursday July 3

Week 2 - Day 2

Warm-up: Recovering from the shock of being charged €3.70 for a 'protein bar' at reception... last time I'll let myself run out of porridge!

1) Bench Press
Empty Bar x 10
40kg x 8
50kg x 8
65kg x 8

80kg 3 x 8
80kg (75%) x 10

2) Inclined Bench Press
50kg 2 x 8
55kg 3 x 8

3) Close-Grip Bench Press
50kg 2 x 8
55kg 3 x 8

4) SUPERSET
Bent Rows 3 x 6
with
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 25

*******

Was almost all the way out the door... then I noticed a plate of free sandwiches... Carbocide.com/fatbastard

WHIP IT!

Friday July 4

Week 2 - Day 3

1) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 3
140kg x 2 + 1 grip fail
(straps and belt added)
140kg x 3
152.5kg (85%) 4 x 3

This video angle makes me look about 11-feet tall and 8 inches wide!

https://www.youtube.com/watch?v=ZxFv9viWItw

2) Romanian DLs 5 x 8

3) Good Mornings 5 x 8

4) Machine Leg Curls 4 x 12

5) Ab Work: Candlesticks 4 x 12

*****
Shower, shave, an hour in ridiculous traffic aaaaaannnnd time for work...

Hanley

MY man. You're still deadlifting the right way

WHIP IT!

Hanley wrote: »

MY man. You're still deadlifting the right way

Just about

Doesn't matter what I do though, I can't get my back real straight at set up... maybe I'm just deformed?? :pac:

Also, I think I prefer the double-overhand grip. I just feel more 'level' that way. As opposed to kinda twisted with the mixed grip... does that make sense? The two DL sessions so far I've stuck with the orthodox grip for both and it just feels more natural.

WHIP IT!

Sunday July 6

Week 2 - Day 4

1) SUPERSET
DB Flyes 4 x 12
with
BB Squats 4 x 100 (65%)

2) SUPERSET
Underhand BB Rows 4 x 10
with
Seated DB Press 4 x 8

3) SUPERSET
Deadlift 135kg (75%) 4 x 2
with
DB Bench Press 4 x 15

*****

Love these Day 4 sessions, short and sharp but very varied, hitting everywhere - just how I like it...

WHIP IT!

Tuesday July 8

Week 3 - Day 1

1) BB Squat
BW x 10
Empty Bar x 10
60kg x 6
80kg x 6
100kg x 6
110kg x 6
(*belt up*)
120kg (80%) 3 x 6
120kg x 12 :cool:

2) Pause Squat 90kg 5 x 8

3) Front Squat
55kg 3 x 8
60kg x 8
65kg x 8

4) SUPERSET
Split Squats 3 x 6
with
Tempo Squats 45kg 3 x 12
with
Reverse Lunges 3 x 25 each side

****

Squat feels great! Killer leg day but this is my third week doing it and it doesn't hurt as much now :pac:

WHIP IT!

Thursday July 10

Week 3 - Day 2

1) Bench Press
Empty Bar x 10
40kg x 6
50kg x 6
65kg x 6
75kg x 6
85kg (~80%) 3 x 6
85kg x 8

2) Inclined DB Press
20kg x 8
22kg x 8
24kg x 8
26kg 5 x 8

3) Close Grip Bench Press
50kg 2 x 8
55kg 2 x 8
60kg x 8

4) SUPERSET
BB Rows 3 x 6
with
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 25

WHIP IT!

Thought I'd pass this on to anyone who might be interested.
Have started making Joe DeFranco's 'Meathead Sports Drink' a lot lately. Highly recommend it, very tasty and refreshing.

https://www.youtube.com/watch?v=lNaD5fAFIaY

ninamc

Was afraid to click into it in case he was going to chuck a load of meat into a blender. Did you get the pink Himalayan salt online?

WHIP IT! wrote: »

Thought I'd pass this on to anyone who might be interested.
Have started making Joe DeFranco's 'Meathead Sports Drink' a lot lately. Highly recommend it, very tasty and refreshing.

https://www.youtube.com/watch?v=lNaD5fAFIaY

WHIP IT!

ninamc wrote: »

Was afraid to click into it in case he was going to chuck a load of meat into a blender. Did you get the pink Himalayan salt online?

Nope, I got it in H&B! I think it was ~€5.99 maybe? But, like he says in the vid, if you're just using it for these drinks it'll last maybe a year...

EDIT: This is the one >>> http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=4424&prodid=5209

ninamc

Thanks. Been using sachets of dioralyte in water for matches the past few weeks in the heat, but will make this stuff up for the gym.

WHIP IT!

Friday July 11

Week 3 - Day 3

1) Deadlift
Empty Bar x 10
70kg x 3
90kg x 3
110kg x 3
130kg x 3
140kg x 3
140kg x 2
140kg x 2
140kg x 1
150kg x 1
155kg x F
155kg x F
... this was making the most of a crap situation. Had no straps cos I loaned them to a pal yday and then couldn't find my other set... it should've been 90% (162.5kg) 4 x 3... but this was as heavy as I could go without straps.

2) Romanian DLs
60kg 2 x 8
65kg x 8
67.5kg 2 x 8

3) Good Mornings
50kg 4 x 8
55kg x 8

4) Machine Leg Curls 4 x 12

5) Candlesticks 4 x 12

WHIP IT!

Sunday July 13

Week 3 - Day 4

1) SUPERSET
Push ups 4 x 10
with
Split Squats 4 x 10 each side

2) SUPERSET
BB Press 4 x 10
with
One-Arm DB Rows 4 x 8

3) SUPERSET
Deadlifts (80%) 145kg 4 x 2
with
DB Flyes 4 x 15

******
End of Week 3, halfway there and loving it... Really like those Day 4 shifts, good all-round workouts...

WHIP IT!

Tuesday July 15

Week 4 - Day 1

1) BB Squat
Empty Bar x 10
60kg x 6
80kg x 5
90kg x 5
100kg x 5
115kg x 5
127.5kg (85%) 3 x 5
127.5kg x 10

2) 1.5 Squats
80kg 5 x 8

3) BB Squats
75kg 3 x 15

4) SUPERSET
Reverse Lunges 3 x 6 each leg
with
Split Squats 3 x 12 each leg
with
Tempo Squats (BW) 3 x 25

************
Now that is a Leg Day my friends... Tough but rewarding - can literally feel that Squat getting stronger every session...

This kid, Hanley... he knows what he's doin' :cool:

WHIP IT!

Wednesday July 16

Week 4 - Day 2

1 - Bench Press
Empty bAr x 12
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg - 85pc - 3 x 5
90kg x 6

2 - Pause BP
70kg 5 x 8

3 - Inclined close-grip BP
50kg 3 x 8
55KG 2 x 8

4 - SUPERSET
Pull-ups 3 x 6
with
BB Rows 3 x 12
with
Plate raise 3 x 25

=============
Awesome, awesome workout... tough but loved it... chest-pumpage.com... ate the hugest meAl ever after and TotAl RecAll is on tele... best WednesdAY ever, dAwg....

WHIP IT!

Saturday July 19

Week 4 - Day 3

1 - DeAdlift
Empty Bar x 10
70kg x 5
100kg x 2
120kg x 2
140kg x 2
`straps`
150kg x 2
160kg x 2
170kg - 90pc - 4 x 2
Forgot my frickin' lifting belt and felt the difference on the heaviest sets.

This is the first set of my four top sets. It wAsn't bAd, second set wAS probAbly the best of them, third set wAS poor'ish then fourth And final set I got it bAck together again I think.

https://www.youtube.com/watch?v=UV5Lh61SXtM

2 - Elevated DeAdlift - on two-inch plate
100kg 2 x 6
110kg 3 x 6

3 - Rack Pulls... called for 'mid-shin' position but lowest pin in squat rack is about two inches below bottom of my knee
100kg x 8
110kg x 8
120kg x 8
130kg x 8
140kg x 8

4 - Machine Leg Curls - 5 x 10

5 - Candlesticks 4 x 12

=======

Awesome session, loved it... felt very bAdAss I must sAy

Hanley

That big "A" thing is really annoying.

WHIP IT!

Hanley wrote: »

That big "A" thing is really annoying.

For the love of God, someone help me fix it... I dunno what I did to my laptop at home (on work PC now) but for some reason the tab and shift functions are all gone t'f*ck and random capital letters keep popping up! It's driving me radio rental... the only silver lining, I suppose, is the fact it's annoying Hanley!

ninamc

It's not something as simple as "sticky keys" are enabled is it?

WHIP IT! wrote: »

For the love of God, someone help me fix it... I dunno what I did to my laptop at home (on work PC now) but for some reason the tab and shift functions are all gone t'f*ck and random capital letters keep popping up! It's driving me radio rental... the only silver lining, I suppose, is the fact it's annoying Hanley!

WHIP IT!

ninamc wrote: »

It's not something as simple as "sticky keys" are enabled is it?

I don't think so but anything is worth a try? How do I unsticky my sticky keys?? (ahem...)

ninamc

Type in Ease of Access centre into your help function on your laptop.
A dialogue box should open and there should be a checkbox for "sticky keys"
If it's ticked, that's your problem. Untick it. If it's not it's more than likely a bug.

WHIP IT! wrote: »

I don't think so but anything is worth a try? How do I unsticky my sticky keys?? (ahem...)