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

WHIP IT! · 29-01-2018 2:18pm

Monday January 29

Lads... I've been as sick as a b*stard lately...

1) BB Squat
Empty Bar x 10
70kg x 4
90kg x 3
110kg x 3
125kg x 3
140kg (85% 1RM) 3 x 5
140kg AMRAP - x 7 Reps

2) Front Squat
5 x 8

3) Good Mornings
5 x 10

4) Prowlers Pushes
+60kg ~25kg x 5

WHIP IT! · 06-02-2018 6:56pm

Saturday Feb 3

Both Bench Press stations were occupado, so...

1) DB Bench Press
40kg 3 x 4
40kg AMRAp - x8

2) Inclined Bench Press
70kg 5 x 8

3) Close Grip Bench Press
60kg 5 x 10

4) Superset
BB Row 4 x 10
with
Rear Delt Flyes 4 x 15

06-02-2018 7:00pm

I hope it was Feb 3
Program pals

WHIP IT! · 06-02-2018 7:05pm

bluewolf wrote: »

I hope it was Feb 3
Program pals

Duly Edited!

WHIP IT! · 15-02-2018 10:20am

Tuesday February 13

1) Bench Press
50kg x 4
60kg x 3
70kg x 3
80kg x 2
90kg x 2
100kg 3 x 3
100kg AMRAP - x 6

2) Incline DB Press
30kg 5 x 8

3) Close Grip Bench Pres
60kg 5 x 10

4) Superset
BB Rows 3 x 6
with
Lat Pulls 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT! · 19-02-2018 10:01pm

Monday February 19

We've been put on a new S&C programme by new S&C coach at the GAA Club... Looked kinda funny on paper, but today was actually fun!

1) Jump Squats
Empty Bar 2 x 6
40kg 2 x 6

2) Box Squats
125kg 4 x 8

3) Half Kneeling One Arm Press
16kg 3 x 8 each side

4) Chin Ups 3 x 10

5) Farmers Walk
4 x ~25yds (+50kg plates on each bar)

6) Abs
Ab Wheel x 20
Russian Twists x 20 each side
Hanging Leg Raises x 20
Ab Wheel x 20

WHIP IT! · 26-02-2018 1:26pm

Sunday February 25

1) Trap Bar Jump Squats 4 x 6

2) Kettlebell Swings 3 x 8

3) TRX Inverted Row 3 x 12

4) DB Floors Press 30kg 3 x 10

5) Suitcase Carries 3 x ~30yds

Monday February 26

1) BB Jumps Squats
40kg 4 x 6

2) Box Squats
125kg 3 x 8

3) Chin ups 3 x 10

4) Kneeling One Arm Press
18kg 3 x 8 each side

5) Farmers Walk 3 x }25yds

6) Abs
Ab Wheel x 20
Russian Twists x 40
Hanging Raises x 20
Ab Wheel x 20

WHIP IT! · 04-03-2018 8:52pm

Sunday March 4

I call this workout: "I've been stuck in doors since Tuesday and I'm a stone heavier than I was on Wednesday"

1) BB Squats
Empty Bar x 10
70kg x 8
90kg x 8
100kg x 6
110kg x 6
120kg x 6
130kg x 6

2) Front squats
70kg 5 x 6

3) Box Jumps
"Low" 2 x 5
"Higher" 3 x 3

WHIP IT! · 06-03-2018 7:16pm

Tuesday March 6

1) Bench Press
Empty Bar x 10
50kg x 8
70kg x 6
80kg x 3
90kg x 3
95kg x 2
100kg x 1
102.5kg 3 x 2
102.5kg AMRAP = x 4

2) Incline DB Press
30kg 5 x 8

3) Close Grip Bench Press
60kg 2 x 10
50kg 3x 10

4) Superset
Pull Ups 3 x 6
with
BB Rows 3 x 12
with
Rear Delt Flues 3 x 18

WHIP IT! · 15-03-2018 6:06pm

Thursday March 15

1) DB Bench Press
27.5kg x 5
30kg x 5
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3
44kg x 3
46kg x 3

2) Inclined Bench Press
60kg 5 x 8

3) Narrow Push Ups on Boss Ball
5 x 12

4) Superset
BB Row 3 x 6
with
Lat Pulls 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT! · 18-03-2018 2:19pm

Sunday March 18

1) Superset
BB Squats 120kg 4 x 8
with
DB Bench Press 22.5kg 4 x 12

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

3) Superset
Deadlifts 120kg 4 x 3
with
Flat Bench DB Flyes 12.5kf 4 x 12

***********

Are we f*cking serious with this snow again, lads?? :rolleyes:

WHIP IT! · 24-03-2018 1:22pm

Saturday March 24

1) Bench Press
50kg x 6
60kg x 4
70kg x 3
80kg x 2
90kg x 2
95kg x 2
100kg x 2
105kg 3 x 2
105kg x 3

2) Inclined Bench Press
65kg 5 x 8

3) Close Grip Bench Press
55kg 5 x 10

4) Superset
Pull Ups 3 x 6
with
BB Rows 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT! · 29-03-2018 1:15pm

Wednesday March 28

1) Bench Press
Empty Bar x 12
60kg x 5
70kg x 4
80kg x 3
90kg x 2
95kg x 2
100kg x 2
105kg x 2
107.5kg 3 x 2
107.5kg (AMRAP) x 5

2) Inclined Bench Press
65kg 5 x 8

3) Close Grip Bench Press
50kg 5 x 10

4) SUPERSET
Pull Ups 3 x 6
with
BB Rows 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT! · 08-04-2018 12:49pm

Sunday April 8

1) Superset
Squats 100kg 4 x 8
with
DB Flyes 4 x 12

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

3) Superset
Deadlifts 120kg 4 x 2
with
DB Press 27.5kg 4 x 10

4) Track Sprints
13yds 3 x 9 with 2 mins rest between sets

WHIP IT! · 12-04-2018 12:16am

Wednesday April 11

1) Bench Press
Empty Bar x 12
60kg x 5
70kg x 3
80kg x 2
90kg x 2
95kg x 2
100kg x 2
105kg x 2
110kg x 2

2) Incline Bench Press
65kg 3 x 8
70kg 2 x 8

3) Close Grip Bench Press
55kg 5 x 10

4) Superset
Pull Ups 3 x 6
with
BB Rows 3 x 12
with
Rear Delt Flyes 3 x 18

WHIP IT! · 18-04-2018 5:42pm

Wednesday April 18

1) Superset
BB Squats 105kg 4 x 8
with
Flat Bench DB Flyes 12.5kg 4 x 10

2) Superset
DB Shoulder Press 22.5kg 4 x 10
with
BB Rows 4 x 10

3) Superset
Deadlifts 130kg 4 x 2
with
Flat Bench DB Press 30kg 4 x 10

WHIP IT! · 21-04-2018 12:58pm

Friday April 20

1) Bench Press
Empty Bar x 15
50kg x 5
60kg x 4
70kg x 3
80kg x 2
90kg x 2
95kg x 2
100kg x 2
105kg x 2
107.5kg x 2
110kg x 2

2) Inclined Bench Press
70kg 5 x 8

3) Flat Bench DB Press
25kg 3 x 12

4) Superset
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 15

WHIP IT! · 23-04-2018 10:52pm

Monday April 23

1) DB Bench Press
20kg x 10
25kg x 10
27.5kg x 10
30kg x 10
32.5kg x 10
35kg x 10

2) inclined Bench Press
60kg 4 x 12

3) Tricep Dips 3 x 15

4) BB Curls 3 x 10

WHIP IT! · 28-04-2018 4:18pm

Saturday April 28

1) Bench Press
Empty Bar x 15
50kg x 8
60kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 5
100kg x 5
102.5kg x 5

2) Inclined Bench Press
65kg 5 x 8

3) SUPERSET
Ring Pull Ups 4 x 6
with
Rear Delt Flyes 6kg 4 x 15

4) Tricep Pushdowns x 20, x 15, x 12

5) BB Curls 3 x 10

WHIP IT! · 11-05-2018 10:14pm

Friday May 11

1) DB Bench Press
20kg x 10
25kg x 7
27.5kg x 5
30kg x 3
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3
44kg x 3

2) Incline Bench Press
65kg 5 x 8

3) Push Ups on handles
3 x 15

4) BB Rows
3 x 10

5) Pull Ups on rings
4 x 6

Alf Veedersane · 11-05-2018 10:46pm

Did you get lost on the way to the gym?

WHIP IT! · 12-05-2018 3:31pm

Alf Veedersane wrote: »

Did you get lost on the way to the gym?

I actually have been GAA training and playing matches... and playing golf... and drinking beer

WHIP IT! · 19-05-2018 4:20pm

Saturday May 19

1) Bench Press
50kg x 8
60kg x 5
70kg x 4
80kg x 3
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3

2) Inclined Bench Press
70kg 5 x 8

3) Flat Bench DB Flyes
14kg 3 x 12

4) SUPERSET
Pull Ups 3 x 6
with
Rear Delt Flyes 3 x 12

5) Trap Bar Shrugs 3 x 15

WHIP IT! · 22-05-2018 10:48pm

Tuesday May 22

1) DB Bench Press
16kg x 10
20kg x 10
22kg x 10
26kg x 10
30kg x 10
32kg x 10
35kg x 10

2) Incline DB Press
26kg 2 x 15
26kg x 13F

3) DB Shoulder Press
20kg 4 x 8

4) ****ty Superset
Overhead Tricep Press 3 x 10
with
Barbell Curls 3 x 10

WHIP IT! · 26-05-2018 2:14pm

Friday May 25

1) DB Bench Press
22kg x 10
26kg x 6
30kg x 3
32kg x 3
35kg x 3
38kg x 3
40kg x 3
42kg x 3
44kg x 3

2) Lat Pull Downs
3 x 15

3) Tricep Pushdowns
2 x 20

WHIP IT! · 03-06-2018 7:40pm

Sunday June 3

1) Bench Press
Empty Bar x 10
60kg x 7
70kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3

2) Inclined Bench Press
60kg 5 x 10

3) Press Ups 3 x 15

4) Pull Ups 4 x 6

5) BB Rows 3 x 10

WHIP IT! · 12-06-2018 3:56pm

Tuesday June 12

1) Bench Press
Empty Bar x 12
50kg x 6
60kg x 5
70kg x 4
80kg x 3
90kg x 3
100kg x 3
105kg x 3
107.5kg x 3

2) Inclined DB Press
25kg 5 x 10

3) DB Shoulder Press
17.5kg 4 x 12

4) Pull Ups 3 x 8

WHIP IT! · 17-07-2018 8:44pm

Dear oh dear, it's been one fat, lazy month..

1) Bench Press
Empty Bar x 12
50kg x 8
60kg x 5
70kg x 3
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3

2) Inclined Bench Press
65kg 5 x 8

3) Close Grip Bench Press
4 x 10

4) Seated DB Shoulder Press
20kg x 10
20kg x 10
20kg x 8
20kg x 9 & a half

5) DB Shrugs
30kg 3 x 12

6) Spin Class x 30 mins ... tough

WHIP IT! · 22-07-2018 2:22pm

Sunday July 22

1) Bench Press
Empty Bar x 12
50kg x 6
60kg x 4
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3

2) Inclined Bench Press
65kg 5 x 8

3) Weighted Chin Ups +15kg
4 x 5

4) Dips 3 x 20

WHIP IT! · 24-07-2018 9:21pm

Tuesday July 24

1) BB Rows
4 x 10

2) Single Arm DB Rows
4 x 12 each side

3) Pull Ups 4 x 5

4) Seated DB Shoulder Please
17.5kg 5 x 12

5) Lateral Raises 3 x 10

6) Med Ball Slams 3 x 10

WHIP IT! · 06-08-2018 2:42pm

Monday August 6

1) Kettlebell Swings
24kg 5 x 8

2) BB Squats
100kg 5 x 5

3) Weighted Ring Dips
+10kg 5 x 5

4) Pull Ups 5 x 5

Getting into a li'l Dirty 35 for a while now...

WHIP IT! · 26-02-2019 5:34pm

Greetings!

Apologies for being MIA for quite a while now - but I have still been training (kinda), just not in any meaningful way that was worth Logging!

Since I was last on, I've moved jobs twice and my GAA team only went and won the Championship! So there was less gym, more on-the-pitch stuff going on...

Anyhoo, looks like I'll be knocking the oul Gah on the head (37 last week, I fancy more golf and less muddy pitch)...

So, today, had a decent session with an old 'Hardgainers' Programme I have had in the locker for a few years...

******

Start: Spin Class x 30mins, decent intensity.

1) Superset
Deadlifts 120kg 5 x 5
with
Incline DB Press 5 x 5

2) Superset
Seated Cable Row 5 x 5
with
TRX One-Leg Squat 5 x 5 (Awful at these)

3) Superset
Lat Pulldowns 5 x 5
with
Arnold Press 5 x 5

4) Superset
Lying Tricep Press 5 x 5
with
Hammer Press 5 x 5

Alf Veedersane · 26-02-2019 5:42pm

Pipe and slippers for you, old man!

WHIP IT! · 26-02-2019 5:44pm

Alf Veedersane wrote: »

Pipe and slippers for you, old man!

Well, I might get the shinpads out and a play a bit of Over-35s footy :P

Alf Veedersane · 26-02-2019 6:02pm

WHIP IT! wrote: »

Well, I might get the shinpads out and a play a bit of Over-35s footy :P

You're getting some use of your log again, so to speak. All positive!

Well done on the Championship

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

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