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

Alf Veedersane

I'd love to try it myself but 5 days a week isn't on for me for a while either

WHIP IT!

Alf Veedersane wrote: »

I'd love to try it myself but 5 days a week isn't on for me for a while either

It just looks so simple, right up my street...

WHIP IT!

Wednesday June 24

Some 6.30am sh*t, right there!

Candito Six-Week-but-more-likely-eight-weeks(!!) Strength Programme

Week 1 - Day 1

1) BB Squat
BW x 10
Empty Bar x 10
60kg x 6
80kg x 6
100kg x 6
110kg x 6
120kg 4 x 6

2) Deadlift
Empty Bar x 10
70kg x 10
100kg x 6
127.5kg 2 x 6

Alf Veedersane

So is this gonna be like today is W1D1 but W1D5 might be Friday week kinda thing?

WHIP IT!

Alf Veedersane wrote: »

So is this gonna be like today is W1D1 but W1D5 might be Friday week kinda thing?

Yeah, you've heard of the mythical 9-day week haven't ya??

Alf Veedersane

WHIP IT! wrote: »

Yeah, you've heard of the mythical 9-day week haven't ya??

No but there have been times I could have done with an extra few days in a the week.

WHIP IT!

Thursday June 25

Candito - Week 1, Day 2

1) Bench Press
Empty Bar x 10
40kg x 10
57.5kg x 10
77.5kg x 10
87.5kg x 8
90kg x 6

2) BB Row x 12; x 12; x 10; x 8

3) DB Shoulder Press 3 x 12

4) Chin Ups x 12; 12; 10; 8

5) Inclined DB Flies 3 x 12

6) Hammer Curls 3 x 12

WHIP IT!

Thursday July 2

Candito - Week 1, Day 3

1) Bench Press
Empty Bar x 10
40kg x 10
57.5kg x 10
77.5kg x 10
87.5kg x 8
90kg x 6

2) BB Row x 12; x 12; x 10; x 8

3) DB Shoulder Press x12; x 12; x 10; x8

4) Lat Pulldowns x 12; x12; x10; x8

WHIP IT!

Friday July 3

Candito Strength Programme - Week 1 Day 4

1) BB Squat
Empty bar x 10
60kg x 8
80kg x 8
90kg x 8
105kg 4 x 8

2) Deadlift
Empty Bar x 10
70kg x 8
90kg x 8
110kg 2 x 8

https://www.youtube.com/watch?v=2R8XAFS-COc

3) Leg Curls 3 x 12

4) Box Jumps 3 x 4

WHIP IT!

Saturday July 4

Candito - Week 1, Day 5

1) Bench Press
Empty Bar x 12
50kg x 6
65kg x 6
75kg x 6
85kg x 6
92.5kg x 10

2) BB Rows x 10; 10; 8; 6

3) DB Shoulder Press x 12; 12; 10; 8

4) Lat Pulldowns x 12; 12; 10; 8

5) DB Curls 3 x 12

Alf Veedersane

I know it's only a week but what you make of the program so far?

WHIP IT!

Alf Veedersane wrote: »

I know it's only a week but what you make of the program so far?

I really, really like it Alf. It's exactly the kind of thing I like - simple and built around the Compund Lifts. Very like Hanley's Six-Week Programme actually.

I like the fact it changes week to week so I'd imagine there always seems to be something to look forward to.

WHIP IT!

Tuesday July 7

Candito - Week 2 Day 1

1) BB Squat
Empty Bar x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 10

2) BB Squat
122.5kg 5 x 3 with strict 60 seconds between sets

3) Romanian DLs 3 x 8

WHIP IT!

Wednesday July 8

Candito - Week 2 Day 2

1) Bench Press
Empty Bar x 12
40kg x 10
50kg x 10
60kg x 10
72.5kg x 10
82.5kg x 10
90kg x 8
95kg x 6

2) BB Rows x 10; 8; 6

3) DB Shoulder Press x 10; 8; 8

4) Lat Pulldown x 10; 8; 8

5) DB Curls 3 x 12

WHIP IT!

"Bless me father for I have sinned, it has been 13 days since my last workout..."

Tuesday July 21

Candito, Week 2, Day 3

1) BB Squat
Empty Bar x 10
60kg x 10
80kg x 10
100kg x 10
112.5kg x 10
122.5kg x 10

2) BB Squat
120kg 10 x 3 with 60 secs rest in between

3) Romanian DLs 3 x 8

4) Leg Curls 3 x 12

5) Box Jumps 3 x 4

Alf Veedersane

WHIP IT! wrote: »

"Bless me father for I have sinned, it has been 13 days since my last workout..."

Won't be long before your daughter passes you out at this rate.

WHIP IT!

Alf Veedersane wrote: »

Won't be long before your daughter passes you out at this rate.

:D:D:D

Git...

In my defence - things kept getting in the way, like GAA training, matches, work.... and on one occasion, an NYPD Blue marathon...

ninamc

WHIP IT! wrote: »

:D:D:D

Git...

In my defence - things kept getting in the way, like GAA training, matches, work.... and on one occasion, an NYPD Blue marathon...

Tsk, tsk excuses, excuses

Alf Veedersane

WHIP IT! wrote: »

:D:D:D

Git...

In my defence - things kept getting in the way, like GAA training, matches, work.... and on one occasion, an NYPD Blue marathon...

"You too can have a body like Andy Sipowicz..."

WHIP IT!

Alf Veedersane wrote: »

"You too can have a body like Andy Sipowicz..."

I make no apologies for my love of the Sip! :cool:

WHIP IT!

Thursday July 23

Candito Week 2 Day 4

1) Bench Press
Empty Bar x 12
40kg x 10
50kg x 10
60kg x 10
70kg x 10
82.5kg x 10
90kg x 8
95kg x 8

2) BB Rows x 10; x 8; x 8

3) Seated Overhead DB Press
18kg x 10
18kg x 8
20kg x 8

4) Incline DB Flyes 3 x 12

5) Lat Pulldowns x 10; 8; 6

6) BB Curls 40kg 3 x 10

*******

Happy with the bench press, was tough but felt strong...

Señor Fancy Pants

Chest looks fair strong! Good job!

WHIP IT!

Señor Fancy Pants wrote: »

Chest looks fair strong! Good job!

Thanks man... now if only I could stay away from the Mars Bars!

Alf Veedersane

WHIP IT! wrote: »

Mars Bars!

Lately, when I see these words I hear them in a Drogheda accent.

Disconcerting.

WHIP IT!

Forgot this...

Wednesday July 22

Spinning Class x 45 mins, tough enough... legs feeling strong!

Alf Veedersane

WHIP IT! wrote: »

Forgot this...

Wednesday July 22

Spinning Class x 45 mins, tough enough... legs feeling strong!

Are the work and rest feeling as good?

WHIP IT!

Alf Veedersane wrote: »

Are the work and rest feeling as good?

Just polishing off a bar of Milka as we speak!
.
..
...
....
.....
Ps: Pr*ck!

WHIP IT!

Saturday July 25

1) Spin Class x 30 mins - decent enough, got the oul blood going...

2) Bench Press
Empty Bar x 12
40kg x 10
50kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 12

2) BB Rows x 10; 8; 8

3) Overhead DB Press
20kg x 10; 8
22kg x 6

4) Incline DB Flyes
12.5kg 3 x 12

5) Lat Pulldowns x 10; 8; 6

6) DB Curls 16kg 3 x 12

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

Very good session, still feeling a lot of DOMS from Thursday but top set on the BP still felt strong, happy with it...

Alf Veedersane

Is it just a bit of a rejig of workouts that has you doing two workouts in a row the exact same

WHIP IT!

Alf Veedersane wrote: »

Is it just a bit of a rejig of workouts that has you doing two workouts in a row the exact same

Nope... just following the programme... I presume I'm following it correctly anyhoo