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

Alf Veedersane

What happened when you asked unofficially?

WHIP IT!

Alf Veedersane wrote: »

What happened when you asked unofficially?

He said he'd call

WHIP IT!

Friday May 22

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10

2) Inclined DB Press
26kg 3 x 10

3) Push Ups 2 x 20

4) Spin Class x 40mins - tough!

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

I'm strung out on Conzy's chicken concoction lately... can't get enough of it!

WHIP IT!

Saturday May 23

1) Pulls Ups 4 x 6

2) BB Rows 4 x 10
(2 overhand, 2 underhand)

3) Lat pulldowns 4 x 10
(alternating grips)

4) Spin Class x 30 mins

5) Planks 2 x 1min; 2 x 30 secs

WHIP IT!

Tuesday May 26

Warm-up: good bit of mobility work focusing on the hips - they're very stiff lately.

1) Spinning Class x 40 mins, tough enough

2) One Mile on Stationary Bike - 2:34

3) Bench Press - 60kg 5 x 10 with strict 45 secs in between sets...

Going for a deep tissue massage on Thursday for first time ever... what am I in for??

Alf Veedersane

WHIP IT! wrote: »

Going for a deep tissue massage on Thursday for first time ever... what am I in for??

If it's a good one and your hips are tight, bring something to bite down on.

WHIP IT!

Alf Veedersane wrote: »

If it's a good one and your hips are tight, bring something to bite down on.

I survived but there was one or two teeth-clenching moments!

Thursday May 28

Foamrolling first then...

1) Bench Press
Empty Bar x 20
40kg x 12
50kg x 12
60kg 3 x 12
65kg x 12
70kg x 12

2) Inclined DB Press
26kg 3 x 10

3) BB Curls
40kg 3 x 10

Alf Veedersane

WHIP IT! wrote: »

I survived but there was one or two teeth-clenching moments!

The worst part the first day I went in with my tight hips wasn't the pain of the treatment but the knowledge that there was a lot more to come.

That said, the difference between before and after was like night and day.

Alf Veedersane

WHIP IT! wrote: »

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...

Was just reading back on your log for the 6-Week Strength Challenge and saw you had the exact same brain fart as me on the very first workout.

5x8

WHIP IT!

Alf Veedersane wrote: »

Was just reading back on your log for the 6-Week Strength Challenge and saw you had the exact same brain fart as me on the very first workout.

5x8

I actually noticed that!! I figured maybe you were doing the 6-week programme and just scribbled the workout down from my Log

Alf Veedersane

WHIP IT! wrote: »

I actually noticed that!! I figured maybe you were doing the 6-week programme and just scribbled the workout down from my Log

No, I'd just had 5x8 in my head cos of the paused and front squats.

Looks like you went on and did an extra set of 8 on the bench the second day of week 1...

WHIP IT!

Alf Veedersane wrote: »

No, I'd just had 5x8 in my head cos of the paused and front squats.

Looks like you went on and did an extra set of 8 on the bench the second day of week 1...

Yeah.... I'm not so hot with the counting

WHIP IT!

Tuesday June 2

1) Bench Press
Empty Bar x 15
50kg x 8
60kg x 8
70kg x 8
75kg x 8
80kg x 8
85kg x 8
90kg x 8

2) Incline Bench Press
50kg x 8
55kg x 8
60kg x 8
62.5kg x 8
65kg x 8

3) Flat Bench DB Flyes
12kg 3 x 10

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

Damn you Stag Weekend in Galway, you have bested me this time...

WHIP IT!

Wednesday June 3

Eventful day - daughter started her junior cert, I went to see San Andreas this afternoon and briefly considered ending it all at least 7 times during the ordeal... then I hit Homestore and More, picked up some more tuppaware then it was off to Lidl to buy all this gear...

DSC_0027[1] by burgomeister08, on Flickr

.. and turned it into this...

DSC_0028[1] by burgomeister08, on Flickr

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

Taking a few pointers from a few YouTube vids I'd had a look at, I used...

* 2 whole uncooked chickens
* 4 Salmon Darnes
* 3 Sweet Potatoes
* 1 Bag of frozen Veg
* Bag mixed peppers
* Red Onions
* White Onions
* Kidney Beans
* Chick Peas
* Tomato Puree and tinned tomato
* Garlic Salt & Chilli Powder

Already had...
* Brown Rice
* Mushrooms
* Spring Onions

There wasn't much more than a basic gameplan in place (I would recommend putting a bit more thought and planning into it than I did)... I cooked the chickens in the oven with the chopped up sweet potatoes... I threw the salmon (drowned in lemon juice & covered with grease-proof paper) in as well for about 25 mins so all three layers of the oven were put to use...

The brown rice, once I brought it to the boil, I added in some tumeric and the frozen veg (seemed weird to me too, but it's actually a great idea)...

I then figured I needed something a bit moist! So I sauteed a sh*t load of onions (red/white/spring), mushrooms, peppers, kidney beans and chicks peas... fired in some tomato puree and a tin of tomatoes...

Anyhoo, I was left with a monstrous amount of food which, in the end, gave me what you see above: 11 fairly large dinners (2 particularly large that will do me as lunch & dinner in work for Friday and Saturday...

EDIT: Almost forgot, after all that - went GAA training for an hour! Good tough session but mostly ball work...

WHIP IT!

Thursday June 11

1) Spin Class x 30 mins, handy enough

2) Bench Press
50kg x 8
60kg x 8
70kg x 8
80kg x 8
85kg x 8
90kg x 8

3) BB Curls
40kg 3 x 10

WHIP IT!

Friday June 12

1) Pull Ups 3 x 6

2) Heavy BB Curls 40kg 3 x 10

3) French Press 3 x 15

4) BB Rows 70kg 3 x 10

5) DB Curls 3 x 10

6) Seated Overhead DB Tricep Press 3 x 15/12/10

7) Lat Pulldowns 3 x 10

8) Cable Circuit x 1
Tricep Rope Pushdowns x 20
Bicep Rope Curls x 20
Tricep Bar Pushdowns x 20
Bicep Bar Curls x 20

Fun fun!

Alf Veedersane

WHIP IT! wrote: »

Friday June 12

1) Pull Ups 3 x 6

2) Heavy BB Curls 40kg 3 x 10

3) French Press 3 x 15

4) BB Rows 70kg 3 x 10

5) DB Curls 3 x 10

6) Seated Overhead DB Tricep Press 3 x 10/12/15

7) Lat Pulldowns 3 x 10

8) Cable Circuit x 1
Tricep Rope Pushdowns x 20
Bicep Rope Curls x 20
Tricep Bar Pushdowns x 20
Bicep Bar Curls x 20

Fun fun!

WHIP IT!

Alf Veedersane wrote: »

Damn straight, I do - :cool:

WeekendPartyPump.com/OhhhhhYeahhhhh!

WHIP IT!

Friday June 19

1) Bench Press
Empty Bar x 12
50kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3
107.5kg x 1
110kg x 1
112.5kg x 1

2) DB Bench Press
22kg 2 x 25

3) Chin Ups x 10 and x 6

WHIP IT!

Saturday June 20

1) Spin Class x 30mins

2) Heavy BB Curls 3 x 10

3) French Press 3 x 15

4) DB Curls 3 x 10

5) Bench Tricep Dips x 50

Did some more meal prepping today - made eight dinners similiar to last time. Quicker this time round, getting the hang of this lark!

WHIP IT!

Tuesday June 23

1) BB Bench Press
Empty Bar x 12
40kg x 10
50kg x 10
60kg 12 x 10 with strict 90 secs between sets
^^^ Surprisingly easy...

2) DB Shoulder Press
15kg 3 x 10

3) Heavy BB Curls
40kg 3 x 10

4) Cable Circuit x 1
Rope Pushdowns x 20
Rope Curls x 20
Bar Curls x 15
Bar Pushdowns x 30

Alf Veedersane

You doing any particular programme these days?

WHIP IT!

Alf Veedersane wrote: »

You doing any particular programme these days?

As a man of your knowledge can no doubt tell.... no, I really am not

It's very much a whole loada nothin' right now... I'm slap-bang in the middle of Wedding/Stag/Golf season and training is suffering as a result...

WHIP IT!

Alf Veedersane wrote: »

You doing any particular programme these days?

While we're on the subject, recommend any programmes worth trying?

Alf Veedersane

WHIP IT! wrote: »

While we're on the subject, recommend any programmes worth trying?

I haven't done it but Canditos' program looks interesting. I like the cut of it anyway.

Yo'll see it in papu's log, kicking off here

The only potential drawback is that it's 5 days a week.

WHIP IT!

Alf Veedersane wrote: »

I haven't done it but Canditos' program looks interesting. I like the cut of it anyway.

Yo'll see it in papu's log, kicking off here

The only potential drawback is that it's 5 days a week.

Cheers man - looks very interesting... by boss would also like to pass on his thanks for the amount of no work I'mma do for the next half hour or so while I peruse this Candito thingy :cool:

Alf Veedersane

WHIP IT! wrote: »

Cheers man - looks very interesting... by boss would also like to pass on his thanks for the amount of no work I'mma do for the next half hour or so while I peruse this Candito thingy :cool:

You use an Excel sheet to input your current lifts and it generates the program. Excel always looks like work is being done.

WHIP IT!

Alf Veedersane wrote: »

You use an Excel sheet to input your current lifts and it generates the program. Excel always looks like work is being done.

Yeah but what if I'm a butcher..... or a gigolo?!

Alf Veedersane

WHIP IT! wrote: »

Yeah but what if I'm a butcher..... or a gigolo?!

Tax returns...

WHIP IT!

Alf Veedersane wrote: »

I haven't done it but Canditos' program looks interesting. I like the cut of it anyway.

Yo'll see it in papu's log, kicking off here

The only potential drawback is that it's 5 days a week.

Looks great, Alf! To be honest, the five day a week thing is not going to happen, but I reckon I can do it in 8 weeks... so I think I'll give it a bash!

Cheers man...