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

Alf Veedersane · 04-10-2014 3:46pm

Oh yeah, and Raw but it closes at 6 on Saturday.

WHIP IT! · 05-10-2014 12:15am

Saturday October 4

Week 2 (Pt II) - Day 2

1) Bench Press
Empty Bar x 12
40kg x 8
50kg x 8
60kg x 8
70kg x 8
80kg x 8
87.5kg 2 x 8
90kg x 8
90kg x 9

http://youtu.be/6EsH1bmuh4M

2) Inclined Bench Press
50kg x 8
55kg x 8
60kg x 8
60kg x 7 +1
55kg x 8

3) Close Grip Bench Press
60kg x 8
60kg x 8
60kg x 7 + F
50kg 2 x 8

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

************

Daughter and Her girlos had a date with Ed Sheeran tonight so that left taxi driver poppa with two hours to kill... so I hit up Flye Fit in Macken St on the recommendation of Hanley for this workout... great spot! Place is huge!

Alf Veedersane · 05-10-2014 2:39am

Didn't know you could do PAYG at Flye Fit!

WHIP IT! · 05-10-2014 6:37am

Alf Veedersane wrote: »

Didn't know you could do PAYG at Flye Fit!

Yup, 9 lids for a day pass...

WHIP IT! · 09-10-2014 10:34pm

Tuesday October 7

6.30am: Unable to get back to sleep so put on Netflix...
6.31am: Watch 'motivational' documentary about life, diet, fitness, health yada yada yada...
7.47: Feel inspired...
7.57: Arrive at a freezing local park with overly enthusiastic dog and, after a warm-up, complete 6 hill sprints of about 95yds each... felt strong too.
8.27: Arrive home feeling smug... spend rest of day on couch... literally...

WHIP IT! · 09-10-2014 10:48pm

Thursday October 9

Week 2(Pt II) - Day 3

1) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 3
140kg x 3
155kg x 3
170kg 4 x 3

2) RDLs 5 x 8

3) Good Mornings 5 x 10

4) Machine Leg Curls 4 x 12

5) Ab Work
Candlesticks x 10
Ab Wheel 2 x 12
Medicine Ball Twists x 12 each side

******
Great session, really enjoyed it - Deadlift felt strong... just had three eggs scrambled with some spinach, red pepper and a whole avocado with tomato on the side, protein shake and now having a cuppa with a Quest bar... if I somehow get laid before bedtime this is turning into one heckuva Thursday!

ninamc · 09-10-2014 11:07pm

Ah well, there's always Netflix:D

WHIP IT! · 09-10-2014 11:25pm

ninamc wrote: »

Ah well, there's always Netflix:D

Zing Zing!!

WHIP IT! · 13-10-2014 10:17am

Sunday October 12

Week 2 (Pt II) - Day 4

1) Superset
DB Flyes 14kg 4 x 12
with
BB Squats (65% RM) 110kg 4 x 8

2) Superset
Underhand BB Rows 4 x 10
with
Seated DB Shoulder Press 20kg 4 x 8

3) Superset
Deadlifts (75% RM) 150kg 4 x 2
with
Flat DB Press 24kg 4 x 15

*****
Week 2 in the books (properly this time)... Week 3 begins tomorrow...

WHIP IT! · 17-10-2014 4:30pm

Thursday October 16

Week 3 - Day 1

1) BB Squat
Empty Bar x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 5
137.5kg x 5
145kg (85% RM) 3 x 5
145kg x 6

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

2) 1.5 Squats 5 x 8

3) BB Squats 3 x 15

4) SUPERSET
Reverse Lunges 3 x 6 each leg
with
Split Squats 3 x 12
with
BW Squats 3 x 15

******
This was just one of 'those' days. I hated every minute of it, and every minute of it hurt! But I got through it and made this to cheer ol' WHIP IT up...

IMG_6271 by burgomeister08, on Flickr

Friday October 17

Week 3 - Day 2

1) Bench Press
Empty Bar x 12
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 5
100kg (85%RM) 3 x 5
100kg x 6

https://www.youtube.com/watch?v=swCbeto0p38

2) Pause Bench Press 5 x 8

3) Close Grip Incline Bench Press 5 x 8

4) SUPERSET
Chin Ups 3 x 6
with
BB Rows 3 x 12
with
10kg Plate Raise 3 x 25

*******
Had to rush to work so all I got today was a Quest Bar and a protein shake!

WHIP IT! · 22-10-2014 4:50pm

Wednesday October 22

Week 3 - Day 3

1) Deadlift
Empty Bar x 10
70kg x 2
100kg x 2
120kg x 2
140kg x 2
150kg x 2
160kg x 2
170kg x 2
180kg x 2
190kg (95% RM) 4 x 2

http://youtu.be/8w5Xav2oYkk

2) Deficit Deads
120kg 5 x 6 - fast

3) Rack Pulls
120kg 5 x 8

4) Machine Leg Curls
5 x 10

5) Ab Work
Candlesticks x 10
Ab Wheel 3 x 10

*********
Good session. I'm struggling with form on the deadlift so close to my max. The video shows the fourth set of four. The first set was nothing short of embarrassing, second set was better, third set was probably the best of the lot and the final set wasn't too bad.

WHIP IT! · 24-10-2014 8:33pm

Thursday October 23

Week 3 - Day 4

1) SUPERSET
Deadlift 140kg 4 x 1
with
DB Flyes 4 x 10

2) SUPERSET
DB Row 32kg 4 x 10 each side
with
Seated Shoulder Press 20kg 4 x 8

3) SUPERSET
Split Squats 4 x 10
with
Rear Delt Flyes 4 x 15

***************

The Deadlifts should've been 170kg singles (85%) but the heavy lifting the day before had been unsatisfactory so, after a chat with H on Wednesday evening, I rowed it back a bit and looked for more solid form. It's still not brilliant but I think it went a lot better. Here is each individual lift in order. All four have a conventional grip with no straps - this would be close enough to my limit for a regular grip without straps...

https://www.youtube.com/watch?v=8P47dkyxy7I

WHIP IT! · 30-10-2014 11:27am

Wednesday October 29

Week 4 - Day 1

Warmed up with some foamrolling and bodyweight stuff...

1) BB Squat
Empty Bar x 10
60kg x 3
80kg x 3
100kg x 3
120kg x 3
135kg x 3
147.5kg x 3
152.5kg (90% RM) 3 x 3
152.5kg x 5

https://www.youtube.com/watch?v=dF0R3CIaKGM

2) 1.5 Squats
80kg 5 x 8

3) BB Squats
80kg 3 x 15

There is supposed to be a Superset at the end of all this but I was wiped! I had genuine difficulty walking down the stairs to the dressers afterward.
"That just means it's workinggggg"

WHIP IT! · 31-10-2014 2:29pm

Friday October 31

Week 4- Day 2

1) Bench Press
Empty Bar x 12
50kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg (90% RM) 3 x 3
105kg x 4

https://www.youtube.com/watch?v=ZDEnBqCr-8A

2) Paused Bench Press
70kg 5 x 6

3) Inclined Close-grip Bench Press
55kg 5 x 8

4) SUPERSET
Chin-ups 3 x 6
with
BB Rows 3 x 12
with
10kg Plates Front Raises 3 x 25

Hanley · 01-11-2014 9:43am

What did your cycle 1 bench start at?

WHIP IT! · 01-11-2014 10:28am

Hanley wrote: »

What did your cycle 1 bench start at?

I did the first cycle off a 110kg 1RM (it may have been a kg or two conservative) and upped it to 117.5kg on Test day. So I've worked off 117.5 for the second cycle.

WHIP IT! · 02-11-2014 2:04pm

Sunday Nov 1

Deadlift - working on form

Empty Bar x 10
70kg 2 x 2
100kg 4 x 1
120kg 3/4 x 1
140kg 4/5 x 1
150kg 5/6 x 1

Just trying to get the DL back on track. I think it was a lot better. I was conventional grip until about midway thru the sets of 140.

After this there was about two minutes of gratuitous Bicep curling and hometime.

WHIP IT! · 11-11-2014 1:48pm

Week 4 - Day 3

Warm-up: Watched about 30 mins of Dom Mazetti's Broscience YouTube videos... love that guy...

1) Deadlift
Empty Bar x 10
75kg 2 x 3
100kg 3 x 1
120kg 3 x 1
140kg 2/3 x 1
150kg 2 x 1
160kg 2 x 1
170kg x 1
(*added straps*)
170kg x 1
170kg x 1
175kg x 1
180kg x 1

https://www.youtube.com/watch?v=KWpymccS1K0

2) Deficit Deadlifts
120kg 5 x 6

3) Rack Pulls
120kg 5 x 8

4) Ab Work
Ab Wheel x 12
Plank x 60 secs
Ab Wheel x 12
Plank x 60 secs

Hanley · 11-11-2014 2:51pm

Wel that's a lot better.

WHIP IT! · 11-11-2014 3:45pm

Hanley wrote: »

Wel that's a lot better.

Thanks H. I don't know what it is, I just find the deadlift difficult to execute properly even at low weights. I always feel like I have to force myself into the correct set-up. I guess it most likely comes down to mobility? I do have tight hips and glutes.

WHIP IT! · 12-11-2014 10:26pm

Week 4 - Day 4

10.30am

1) Superset
Deadlift 140kg 4 x 1
with
DB Bench Press 26kg 4 x 10 controlled

2) Superset
BB Rows 4 x 10
with
Reverse Lunges 4 x 8 each side

3) Superset
Jump Squats 4 x 12
with
Rear Delt Flyes 4 x 15

This should've been Pause Squats 4 x 5 with RDFs but the squat rack was taken up so I made do...

***********

7.0pm

Spin Class x 30mins followed by 20 mins of core work and stretches... Now I'm watching Sopranos. Good day

WHIP IT! · 13-11-2014 8:43pm

Thursday Nov 13

Week 5 - Day 1

1) BB Squat
Empty Bar x 10
70kg x 3
90kg x 3
110kg x 2
120kg x 2
130kg x 2
140kg x 2
(*belt*)
150kg x 2
160kg x 2
162.5kg 2 x 2

>> Had a slight problem here, the top set is supposed to be 95%RM 3 x 2... but 95% of 170 is 161.5... so I decided to do one set of 160 and two of 162.5kg... here's the final set...

https://www.youtube.com/watch?v=2z4i18bSC8w

2) Leg Press Machine
Fairly Heavy 5 x 10

>> There was supposed to be 5x5 1.5 Squats followed by 3 x 10 Regular BB Squats but there was a bit of a queue for the one squat rack so, gent that I am, I went with leg presses...

3) SUPERSET
Reverse Lunges 3 x 6 each side
with
Split Squats 3 x 12
with
BW Squats 3 x 25

WHIP IT! · 03-12-2014 5:58pm

JUST LETTING Y'ALL KNOW I HAVEN'T DISAPPEARED!
Just having laptop issues...

Sunday November 16

Week 5 - Day 2

1) Bench Press
Empty Bar x 10
50kg x 2
70kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 2
110kg 2 x 2
112.5kg x 2

https://www.youtube.com/watch?v=cTfLJKvLD3Y

2) Paused Bench Press
3 x 3

3) Close Grip Incline Press
5 x 8

4) SUPERSET x 3
Chins Ups x 6
with
Bent Over Rows x 12
with
Front Plate Raises x 25

****************

We've started back GAA training a month early so it's thrown my regular gym routine out of whack a bit. But that's my fault, I should've had the second six-week stint of this done by mid November.

The last three Saturdays have involved...

Saturday Nov 15: Approx 5km run (11 laps of pitch, no way it was 5km in my opinion but we does whats we're told)... 26.02

Saturday Nov 22: Approx 6km run with about 60% up a steep incline (two laps of a ~3k circuit)... Lap 1: 16.10; Lap 2: 16.57... Total: 33.07

Saturday Nov 29: Approx 9km run, 3 laps of same circuit... Lap 1: 15.27; Lap 2: 16.28; Lap 3: 16.22... Total: 48.17

We've also been doing twice-a-week S&C which involves one day upper body work and one day lower...

Upper Body Day
Exercise Ball Push-ups: 3 x 20
Chin Ups 3 x 8
Seated DB Press 3 x 12
Upright DB Row 3 x 12
Bent Over DB Row 3 x 12
Flat Bench Press 3 x 10
Incline Machine Press 3 x 12
Weight Back Extensions 3 x 15

Lower Body Day
DB Squats 3 x 12
Single Leg DB Deadlift 3 x 12 each side
Calf Raises 3 x 20
Walking Lunges 3 x 16 each side
Back Extensions 3 x 12

Not gonna lie.... the Lower Body day bores me... Upper Body day not so bad... but Squats with a dumbbell?? I feel like they should sell these at the vagina store...

ninamc · 03-12-2014 8:39pm

Ah there ya are

Was looking at your s&c and thinking to myself I'd be bored stupid with that so can only imagine how you'd be feeling doing it. Would most of your team do as much gym work as you? Or would that be tough for some of them?

WHIP IT! · 03-12-2014 10:56pm

ninamc wrote: »

Ah there ya are Was looking at your s&c and thinking to myself I'd be bored stupid with that so can only imagine how you'd be feeling doing it. Would most of your team do as much gym work as you? Or would that be tough for some of them?

No they wouldn't to be honest. Plenty of them would have the lungs on me (and 13/14 years in some cases) but none would match me in the gym to be honest.... a few probably think they would but that's ok

Alf Veedersane · 03-12-2014 11:05pm

That double at 112.5 looked solid. Nice new big PR beckons

Hanley · 04-12-2014 2:15pm

BENCH GAINZZ!!!

WHIP IT! · 04-12-2014 4:53pm

Hanley wrote: »

BENCH GAINZZ!!!

One-legged-DB-Deadlift-Gainzzz!!!

That's not gonna catch on at all, is it??

WHIP IT! · 09-12-2014 12:30pm

Monday Dec 8

9.33km Run - soggy, mucky, alone, wore runners... was all bad... 50:26...

Gym tonight for some upper body work...

WHIP IT! · 17-12-2014 12:52pm

Apologies, still with the laptop problems...

Last week went something like this...

Tuesday
Upper Body Work
Exercise Ball press-ups 3 x 15
Chin-Ups 3 x 8
Bench Press 60kg x 10, 70kg x 10, 80kg x 10
Incline Machine Chest Press 3 x 12
Shoulder DB Press 16kg 3 x 10
Upright DB Rows 3 x 12
BB Rows 3 x 12

Friday
Same as Tuesday

Saturday AM - team being run into the ground because the GAA is all about the Catholic guilt the more you suffer the better it is session...
200m sprints x 7
100m sprints x 6
50m sprints x 10

Hellooooo jelly legs...

Saturday PM
Gratuitous Arm/Gunzzz session
Tricep Pushdowns 4 x 20
DB Bicep Curls 4 x 15
Skullcrushers 4 x 15
BB Curls 5 x 6
Overhead Tricep Cable Extensions 4 x 15
Preacher Curls 4 x 10/12
Feet Up Tricep Dips 4 x 20
Concentration Curls 4 x 15

Monday
Upper Body Session
Same as Tuesday/Friday...

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

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