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

WHIP IT!

Anyone else joined the new FlyeFit on Georges St?

Opens on Wednesday... haven't been a 'newbie' gym member in manys a year... was thinking I'd just stroll in there... walk right up to the biggest, hugest f*cker in the place... and kick the living sh*t out of him... then I should be good for the duration...

... no, wait, that's prison, Whip - prison...

Yeah, I'll probably just go in and hit Chest??

Alf Veedersane

Who's Chest?

You still in prison mode?

WHIP IT!

Alf Veedersane wrote: »

Who's Chest?

You still in prison mode?

I dunno... earlier today I purchased some shampoo online... does that count as 'prison mode'??

Alf Veedersane

No more tears?

WHIP IT!

Wednesday December 16

New FlyeFit is unbelievable, lads... Huge!

Anyhoo, here's how it went...

1) Squat
Empty Bar x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 2
130kg x 1
140kg x 1
150kg x 1
160kg x 1
165kg x F
165kg x 1

2) Bench Press
Empty Bar x 10
60kg x 5
70kg x 3
80kg x 3
90kg x 2
100kg x 1
105kg x 1
110kg x 1
115kg x 1
117.5kg x 1

3) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 2
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1

4) Prowler Sprints 10 x 10 yards

*****

Such fun...

WHIP IT!

Saturday Dec 19

1) Flat DB Press
30kg 8 x 8

2) BB Squat
100kg 8 x 8

3) Lat Pulldowns
8 x 8

4) BB Curl
8 x 8

WHIP IT!

Wednesday January 6

1) BB Squat
60kg x 8
70kg x 8
80kg x 8
90kg x 8
100kg x 8
110kg x 8
115kg x 8
120kg x 8

2) Bench Press
50kg x 8
60kg x 8
70kg x 8
80kg 4 x 8
85kg x 8

3) Lat Pulldown
4 x 10

4) DB Curls 3 x 8

5) 50 mins walk with 12kg added

WHIP IT!

Thursday January 7

1) Box Jumps
36" 3 x 5

2) Med Ball Slams x 20

3) Spin Class x 30 mins - decent

4) DB Shoulder Press
12.5kg x 8
15kg x 8
17.5kg x 8
20kg x 8
22.5kg x 8
25kg x 8
27.5kg x 8

5) Chin Ups 3 x 10

6) Sprint work - 3-Cone Drill x 3

*****

Very enjoyable

Also bumped into celebrity vlogger and boards' own Conzi... They say never meet your heroes, but the lad was alright ðŸ‘

ninamc

Is he spelling his name with an i since he got famous?

WHIP IT!

ninamc wrote: »

Is he spelling his name with an i since he got famous?

Possibly, he was wearing a Cape and a pimp hat with a big feather so I couldn't really tell...

WHIP IT!

Friday January 8

1) Spin Class x 30 mins - decent

2) One Mile Sprint on Stationary Bike - 2:41

WHIP IT!

Saturday January 9

1) Spin Class x 30 mins

2) Bench Press
60kg x 10
70kg x 10
80kg x 10

Alf Veedersane

Where are you with the Beyond 5-3-1?

WHIP IT!

Alf Veedersane wrote: »

Where are you with the Beyond 5-3-1?

I think I did 10 weeks of it... Time for a change!

Alf Veedersane

WHIP IT! wrote: »

I think I did 10 weeks of it... Time for a change!

Is that it's lifespan? Does it not build to a testing?

And what did you make of it?

WHIP IT!

Alf Veedersane wrote: »

Is that it's lifespan? Does it not build to a testing?

And what did you make of it?

I think there is four 5-week sections. It's very good but I found it repetitive all the same.

WHIP IT!

Wednesday January 12

GAA Pre-season

One "Core" Circuit followed by an 8km Road run...

What correlation is there between doing 8km Road runs and playing Gah, I hear you ask....... absolutely f*cking none as far as I know...

WHIP IT!

Monday January 18

Have decided to jump into Joe De Franco's Westside For Skinny Bastards III for about six weeks. So, here goes...

Week 1 - Day 1
Max Upper Body

1) Bench Press
Empty Bar x 15
60kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3
107.5kg x 3

2) DB Bench Press
26kg 2 x 20

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

4) DB Shrugs 4 x 15

5) DB Curls 4 x 15

WHIP IT!

Monday January 18 (PM)

GAA Pre-season

Bit of a slog

Core Circuit followed by series of Sprints and tyre pulls - very tough going.

ninamc

Did ya go home and have a cup o' tea and a digestive after that hard slog?

Alf Veedersane

ninamc wrote: »

Did ya go home and have a cup o' tea and a digestive after that hard slog?

Over to the manager's house for a cup of Barry's...

ninamc

Alf Veedersane wrote: »

Over to the manager's house for a cup of Barry's...

And a bit o' Netflix and chill....

WHIP IT!

ninamc wrote: »

Did ya go home and have a cup o' tea and a digestive after that hard slog?

Alf Veedersane wrote: »

Over to the manager's house for a cup of Barry's...

No, I went home and kicked the dog... well, I would've if I could catch the f*cker...

Anyhoo...

Tuesday January 19

Week 1 - Day 2

Dynamic Lower Body

1) Spin Class x 30 mins - moderate

2) Box Jumps
36" 6 x 3
39" 2 x 3

3) BB Reverse Lunge
50kg added 3 x 10

4) Glute Ham Raise 3 x 12

5) Hanging Leg Raises 3 x 12

WHIP IT!

Week 1 - Day 3

Spin Class x 30 mins - moderate at best

Upper Body Repetition

1) DB Bench Press
25kg 4 x 15

2) Superset
Chin Ups 3 x 12
with
Rear Delt Flyes 3 x 12

3) Seated DB Shoulder Press
17.5kg x 12
20kg 2 x 12
20kg x 10-F

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

5) Medicine Ball Slams x 15

WHIP IT!

Monday Jan 25

Week 1 - Day 4

1) BB Squat
Empty Bar x 10
70kg x 3
90kg x 3
110kg x 3
120kg x 3
130kg x 3
(*added belt*)
140kg x 3
145kg x 3

2) Walking Lunges 4 x 12

3) Glute Ham Raise 3 x 12

4) Core Circuit x 3
Sprinter Sit-ups x 10
V-Ups x 10
Toe Touches x 20
Sit-Ups (palms on thighs) x 20

WHIP IT!

Tuesday Jan 26

1) Bench Press
Empty Bar x 10
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3
107.5kg x 3
110kg x 2

Not gonna lie, that was some weak-ass sh*t... I was under pressure from the set of 90s

2) DB Bench Press
26kg x 20
26kg x 19 & a half

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

4) DB Shrugs 4 x 15

5) BB Curls 3 x 15

6) Jumped in for a 30 min HIIT class that was alright, got the heart rate up and we did some abs at the end cos... vanity

WHIP IT!

Wednesday January 27

GAA Pre-season

A slog in heavy conditions... more tyre pulling... I'mma feel that sh*t in the mornin' #SadTimes

WHIP IT!

Saturday January 30

Had to switch Day 2 & 3 around because legs sore, hips stiff and rolled ankle a bit playing indoor footy last night

Week 2 - Day 3

1) DB Bench Press
24kg 3 x 15
26kg x 15

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

3) Overhead DB Press
18kg 4 x 10

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

WHIP IT!

Monday February 1

Week 2 - Day 2

1) Box Jumps 8 x 3

2) BB Reverse Lunges 3 x 10

3) 45-degree Hyperextensions 4 x 12

4) Core Circuit x 3
Sprinter Sits x 10
V-Ups x 10
Toe Touches x 20
Sit-Ups x 20
(*just realised I did the wrong thing here - this should have been 4 x 15 Leg Raises or some such... the Core Circuit should have been at the end of Day 4... I'm stoopid *)

WHIP IT!

Had two matches and one training session last week so gave the gym a miss for the most part...

Monday February 8

Week 2 - Day 4

1) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
(*added straps*)
160kg x 3

First time on the DL for a while, felt solid and strong so happy enough.

2) Prowler Pushes
Up and back with 50kg added (about 25yds altogether) x 3

3) Medicine Ball Glute/Ham Leg Curls 3 x 12

4) Core Corcuit x 3
Sprinter Sits x 12
V-Ups x 12
Toe Touches x 20
Sit Ups (palms on quads) x 20