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

WHIP IT!

Alf Veedersane wrote: »

It's like ComicCon but for de wedder men.



If you can only last 5 minutes and 45s of sweaty endeavour, I'd suggest you up your game

And for two and a half minutes of that I was smokin' a cigarette!

WHIP IT!

Thursday August 11

1) Spin Class x 30mins - moderate

2) DB Bench Press
26kg 4 x 15

3) SUPERSET
Lat Pulldowns 4 x 10
with
Rear Delt Flyes 4 x 10

4) Lateral Raises 4 x 12

5) SUPERSET
Trap Bar Shrugs 3 x 10
with
EZ-Bar Curls 3 x 10

WHIP IT!

Friday August 12

Hill Sprints... ~95yds x 6

WHIP IT!

WHIP IT! wrote:

Hill Sprints... ~95yds x 6

These were followed 18 holes of golf and an intense hour-long GAA training session.... the golf was the most painful part

WHIP IT!

Saturday August 18

Just got through about 30 mins of foamrolling and mobility stuff... feel like a new man afterward...

WHIP IT!

Thursday August 18

Spin Class x 40 mins - intense

WHIP IT!

Saturday August 20

Got through about 40mins of foamrolling and bandwork stuff today... for the first time ever I've been feeling a bit of gip in the hamstrings this week... biggest game of the year tomorrow morning, so hopefully the body holds up!

WHIP IT!

Tuesday August 23

1) Bench Press
Empty Bar x 10
60kg x 5
70kg x 3
80kg x 3
90kg x 3
95kg x 3
100kg x 3

2) Incline DB Press
20kg 2 x 20

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

4) DB Shrugs 4 x 15

5) DB Curls 4 x 15

Alf Veedersane

WHIP IT! wrote: »

... biggest game of the year tomorrow morning, so hopefully the body holds up!

...and?

WHIP IT!

Alf Veedersane wrote:

...and?

#SadFace

WHIP IT!

Sunday August 28

1) DB Bench Press
4 x 15

2) Superset
Lat Pulldowns 4 x 12
with
Face Pulls 4 x 12

3) DB Shoulder Press
4 x 15

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

Alf Veedersane

Do you have any concrete plans for off season training yet?

WHIP IT!

Thursday September 1

1) Spin Class x 30 mins - tough

2) Bench Press
Empty Bar x 10
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
95kg x 3
100kg x 3

3) Incline DB Press
22kg 2 x 20

4) Superset
Chest Supported Rows 4 x 12
with
Rear Delt Flyes 4 x 12

5) Trap Bar Shrugs 4 x 15

6) DB Curls 4 x 15

WHIP IT!

Alf Veedersane wrote:

Do you have any concrete plans for off season training yet?

Nothing concrete Alf... I have an idea of what I'd 'like' to do but it will come down to time, money and my work situation this winter...

Any suggestions?

Alf Veedersane

WHIP IT! wrote: »

Nothing concrete Alf... I have an idea of what I'd 'like' to do but it will come down to time, money and my work situation this winter...

Any suggestions?

Hard to know. Like there are a lot of programmes out there that wouldn't have suited me in terms of time constraints either - 3 days is as much as I can guarantee - so I was short on choice as well so it's kinda tough when there's a lot up in the air regards what you can commit to.

So it can be easier to keep to a workout plan that doesn't get thrown out the gap if you have to move days around and the like...if that makes sense?

WHIP IT!

Friday September 2

1) Overhead Press
Empty Bar x 10
30kg x 5
40kg x 5
45kg x 3
50kg x 3
52.5kg x 3
55kg x 3

2) DB Shoulder Press
17.5kg 3 x 15

3) Lateral Raises 3 x 12

4) Tricep Pushdowns 3 x 20

5) Tricep Dips x 20

WHIP IT!

Alf Veedersane wrote: »

Hard to know. Like there are a lot of programmes out there that wouldn't have suited me in terms of time constraints either - 3 days is as much as I can guarantee - so I was short on choice as well so it's kinda tough when there's a lot up in the air regards what you can commit to.

So it can be easier to keep to a workout plan that doesn't get thrown out the gap if you have to move days around and the like...if that makes sense?

Well, when the time comes, I'd be hopeful I can commit to four sessions a week for a good six weeks before pre-season itself starts... add a bit of strength, get a bit of a headstart etc... but what I'm going to do for those six weeks is another thing... I feel like I want to incorporate some hill work in there somewhere... thoughts?

Alf Veedersane

WHIP IT! wrote: »

Well, when the time comes, I'd be hopeful I can commit to four sessions a week for a good six weeks before pre-season itself starts... add a bit of strength, get a bit of a headstart etc... but what I'm going to do for those six weeks is another thing... I feel like I want to incorporate some hill work in there somewhere... thoughts?

Depends which is the focus.

I like a bit of punishment on the C2 but at the end of training and if it doesn't compromise recovery for the next session.

So depends how the training is laid out.

The thread Hanley started for a simple programme to get stronger is a good starting point.

WHIP IT!

Alf Veedersane wrote: »

Depends which is the focus.

I like a bit of punishment on the C2 but at the end of training and if it doesn't compromise recovery for the next session.

So depends how the training is laid out.

The thread Hanley started for a simple programme to get stronger is a good starting point.

Which one was this again?

Also, re 'the focus'... the focus, or theme if you like, will be 'nearly 35YO footballer not ready to let the kids take over just yet'

Alf Veedersane

WHIP IT! wrote: »

Which one was this again?

Also, re 'the focus'... the focus, or theme if you like, will be 'nearly 35YO footballer not ready to let the kids take over just yet'

http://touch.boards.ie/thread/2057311400

I suppose it's just about making sure that the fitness/conditioning fits into training so that your legs aren't fried for strength training.

Nearly 36 and there ain't no way a kid's taking over.

WHIP IT!

Alf Veedersane wrote: »

Nearly 36 and there ain't no way a kid's taking over.

Preach, brotha, preach... :cool:

Alf Veedersane

WHIP IT! wrote: »

Preach, brotha, preach... :cool:

They can take over outside the white lines after they've been bundled out there

WHIP IT!

Tuesday September 6

1) DB Bench Press
20kg x 15
25kg 3 x 15
27.5kg x 15

2) Superset
Chin Ups 4 x 10
with
Rear Delt Flyes 4 x 12

3) Standing Military Press 4 x 12

4) Superset
Trap Bar Shrugs 3 x 10
with
BB Curls 3 x 10

5) Pilates Class x 30 mins
First one of those in FlyeFit George's St... must say it was very enjoyable and well run - will definitely give it a go again

WHIP IT!

Saturday September 10

1) Bench Press
Empty Bar x 12
60kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 3
100kg x 3
102.5kg x 3

2) Incline DB Press 24kg 2 x 20

3) Superset
BB Rows 3 x 12
with
Rear Delt Flyes 3 x 10

4) EZ-Curl Bar Curls 3 x15

WHIP IT!

Tuesday September 13

1) DB Bench Press
20kg x 15
25kg x 15
30kg - 4 x 12

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

3) Seated DB Shoulder Press
20kg 4 x 10

4) BB Curls 3 x 10

5) Pilates Class x 30mins...

All round good session... feeling strong

WHIP IT!

Friday September 16

Spin Class x 30mins - moderate

Saturday September 17

1) Bench Press
Empty Bar x 12
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3

2) Incline DB Press
25kg 2 x 20

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

4) BB Curls 3 x 10

5) Pilates Class x 45 mins... Tough stuff!

Alf Veedersane

When you say a spin class was moderate or tough or whatever, is it just that you took it handy or pushed it or are the classes pitched at those levels?

WHIP IT!

It's how hard the class was, as per the Instructor.. some classes are just 30 mins and some are about 40 and I think the shorter ones are more 'beginner' aimed... and then if you get an instructor running a couple mins late your 30-min class ends up 27/28 mins - as Friday's did... so it's just my crude way of keeping track of how much work I'm doing. I also find the FlyeFit spin classes just not as effective as my local gym's - I hate those wiggly bikes!
Spin Classes are not all Created Equally, it seems!

Alf Veedersane

I've been to some good and some where instructors phoned in a class.

The best ones matches music to what you were doing. Sh*te ones just had constant dance music that had no point.

But I do know one place where they're pretty clear on levels. The King of the Mountains class is brutal. A full 90 minutes of brutality.

WHIP IT!

Thursday September 22

1) DB Bench Press
20kg x 15
26kg 3 x 15

2) Superset
Lat Pulldowns 4 x 12
with
rear Delt Flyes 4 x 12

3) Spin Class x 30mins - decent

4) Seated DB Shoulder Press 20kg 4 x 10

5) Superset
Hex Bar Shrugs 3 x 10
with
DB Curls 3 x 10

WHIP IT!

Tuesday September 27

1) Spin Class x 40 mins - moderate

2) Bench Press
90kg 4 x 5
95kg x 5

3) BB Rows 5 x 5

4) BB Curls 5 x 5

5) Close Grip Bench
60kg 2 x 5
70kg 3 x 5

WHIP IT!

Wednesday September 28

Took part in a mish-mash of Spinning, Yoga, Boot Camp, trx classes with some free weight work thrown in at FlyeFit this evening... plenty of work involved!

WHIP IT!

Sunday October 2

1) DB Bench Press
24kg x 10
26kg x 10
30kg x 10
32kg x 10
32kg x 10

2) Pull Ups 4 x 5

3) Ez-Bar Curls 3 x 12

WHIP IT!

Wednesday October 5

1) Spin Class x 30 mins - decent

2) Bench Press
Empty Bar x 10
60kg x 5
70kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3

3) Weighted Chin Ups
+15kg 4 x 5

4) Seated DB Shoulder Press
20kg 5 x 10

5) Tricep Pushdowns 4 x 15

WHIP IT!

Thursday October 6

1) Incline DB Press
20kg x 15
25kg x 15
30kg 2 x 15

2) Superset
Lat Pulldowns 4 x 12
with
Rear Delt Flyes 4 x 15

3) Superset
Tricep Pushdowns 3 x 10
with
Bicep Cable Curls 3 x 10

4) Leg Press 3 x 15

*******

I feel like I've forgotten something
Edit: indeed i have...

5) 30 mins brisk walk on treadmill at Incline - worked out at 2.15miles

WHIP IT!

Monday October 10

1) Bench Press
Empty Bar x 12
60kg x 5
70kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3
105kg x 3
107.5kg x 3

(*very happy with this - most I've had on the bar in a while. Confident there was a 110 x 3 in there too*)

2) Weighted Chin Ups
+15kg 5 x 5

3) DB Shoulder Press
22kg 3 x 10

WHIP IT!

Tuesday October 11

1) Spin Class x 45 mins - decent

2) Pull Ups 5 x 5

3) Superset
Chest Supported Rows 4 x 10
with
Rear Delt Flyes 4 x 12

4) Tricep Dips 3 x 15

5) Trap Bar Shrugs 4 x 15

6) DB Curls 3 x 10

7) Push Ups on DBs x 50 (questionable ROM!)

WHIP IT!

Tuesday October 13

1) DB Bench Press
20kg x 5
24kg x 5
26kg x 5
30kg x 5
32kg x 3
36kg x 3
38kg x 3
40kg x 3
42kg x 3
44kg x 3
46kg x 3

2) Superset
Lat Pulldowns 4 x 10
with
Rear Delt Flyes 4 x 10

3) Standing Military Press
40kg x 8
40kg 3 x 6

4) Tricep Pushdowns 3 x 20

5) Chin Ups 2 x 5

**********

Now to get fat and outta shape with a three-day stag weekend!

Alf Veedersane

WHIP IT! wrote: »

Tuesday October 13

1) DB Bench Press
20kg x 5
24kg x 5
26kg x 5
30kg x 5
32kg x 3
36kg x 3
38kg x 3
40kg x 3
42kg x 3
44kg x 3
46kg x 3

2) Superset
Lat Pulldowns 4 x 10
with
Rear Delt Flyes 4 x 10

3) Standing Military Press
40kg x 8
40kg 3 x 6

4) Tricep Pushdowns 3 x 20

5) Chin Ups 2 x 5

**********

Now to get fat and outta shape with a three-day stag weekend!

You spelled 'fatter' incorrectly

WHIP IT!

Alf Veedersane wrote:

You spelled 'fatter' incorrectly

... this is about the Goss.ie Instagram thing, isn't it, Alf?

Alf Veedersane

WHIP IT! wrote: »

... this is about the Goss.ie Instagram thing, isn't it, Alf?

Not at all. I'm psyched about qualifying as a PT without even knowing it.

Though I did put a squat video on Instagram so I should have known it provably happened then.

As an aside, your strength seems to be holding up pretty well!

WHIP IT!

Alf Veedersane wrote:

As an aside, your strength seems to be holding up pretty well!

Funny thing is, I'm carrying a bit of a knee niggle, hence there's been little or no leg work over the past two months... which has done wonders for my bench press!

WHIP IT!

Friday October 28

Tentative first steps back after stag-party-induced ManFlu... been a rough couple weeks!

1) Spin Class x 30mins - tough!

2) DB Bench Press
22kg x 5
26kg x 5
30kg x 5
32kg x 5
36kg x 5
40kg x 5

Literally, all I had the energy for...

Alf Veedersane

Must've been a helluva stag!

WHIP IT!

Alf Veedersane wrote: »

Must've been a helluva stag!

I may not be too old to play footy... but I'm defo too old for that sh*t!

Alf Veedersane

WHIP IT! wrote: »

I may not be too old to play footy... but I'm defo too old for that sh*t!

Had a stag last year and I was so glad the rest were playing 25 on the Saturday afternoon so the rest of us could quietly die in our chairs

WHIP IT!

Alf Veedersane wrote: »

Had a stag last year and I was so glad the rest were playing 25 on the Saturday afternoon so the rest of us could quietly die in our chairs

Most people get The Fear when they get home.... I got it while I was still over there! Longggg flight home, lads...

WHIP IT!

Saturday October 29

1) Bench Press
Empty Bar x 10
50kg x 6
60kg x 5
70kg x 4
80kg x 3
90kg x 3
95kg x 3
100kg x 3

2) Superset
Seated Cable Rows 4 x 12
with
Rear Delt Flyes 4 x 12

3) Seated DB Shoulder Press, 20kg 4 x 10

4) Tricep Dips 3 x 12

5) BB Curls 3 x 12

WHIP IT!

Tuesday November 1

1) DB Bench Press
15kg x 15
20kg x 15
22.5kg x 15
25kg x 15
27.5kg x 15

2) Lat Pulldowns 4 x 10

3) Face Pulls 4 x 15

4) Pilates Class x 30 mins

5) Seated DB Shoulder Press 20kg 4 x 10

WHIP IT!

Tuesday November 8

1) Bench Press
Empty Bar x 10
50kg x 6
60kg x 5
70kg x 4
80kg x 3
90kg x 2
100kg x 1
105kg x 1
110kg x 1
112.5kg x 1
115kg x 1

Not bad...

2) Pilates Class x 30 mins... Ab City!