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

WHIP IT!

Tuesday Feb 9

Week 3 - Day 1

1) DB Bench Press
22kg 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) Press Ups on DBs 2 x 30

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

4) Trap Bar Shrugs 4 x 15

5) DB Curls 4 x 15

This was much fun 😊

WHIP IT!

Wednesday Feb 10

Tough oul GAA session last night - I'm smashed this morning...

Plenty of sprints and whatnot in there then plenty of ball-work, nearly 90 mins all in...

WHIP IT!

Saturday Feb 13

Today's workout was brought to you by Raw Condition in Sandyford
https://www.rawcondition.com/index.html

I call it the 'this place is deadly, who knows when I'll be here next, so let's do a bit of everything' workout

1) Squat
Empty Bar x 10
60kg x 5
80kg x 5
90kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg x 3
(*added belt*)
140kg 3 x 3

2) Bench Press
Empty Bar x 10
60kg x 5
80kg x 3
90kg x 2
100kg x 1
105kg x 1
110kg x 1
112.5kg x 1

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

Fun!

WHIP IT!

Wednesday Feb 17

1) BB Squat
60kg x 8
70kg x 8
80kg x 8
90kg x 8
100kg x 8
110kg x 8
120kg x 8
125kg x 8

2) DB Bench Press
22kg 3 x 20

*******
Did not enjoy any of this. Weak.

WHIP IT!

Saturday Feb 20

1) Bench Press
Empty Bar x 10
60kg x 5
70kg x 5
80kg x 3
90kg x 3
100kg x 3
105kg x 3
60kg x 25 punishment reps of You Are a Weak Pussy

2) Deadlift
50kg x 5
70kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1

3) Tricep Pushdowns 3 x 25

4) Cardio - 30 mins brisk walk on treadmill on Incline

WHIP IT!

Thursday March 3

Warm-up: Some mobility work at 3 x 60kg BB Squats

1) Spin Class x 30 mins - decent

2) Box Jumps 3 x 8

3) Bulgarian Split Squats, front foot raised with 8kg DBs - 3 x 12

4) Spread Eagle Sit-ups 4 x 15

5) Cardio - 30mins walk on incline, brisk pace...

EDIT: Cos I made it accidentally rude

Alf Veedersane

WHIP IT! wrote: »

1) Sin Class x 30 mins - decent

That's either a class on the Swimming World points system or something awesome.

WHIP IT!

Alf Veedersane wrote: »

That's either a class on the Swimming World points system or something awesome.

You're right... it wasn't 'decent' at all - it was INdecent, if anything! :cool:

Alf Veedersane

WHIP IT! wrote: »

You're right... it wasn't 'decent' at all - it was INdecent. if anything! :cool:

I should have known from the Spread Eaglye sit-ups.

WHIP IT!

Alf Veedersane wrote: »

I should have known from the Spread Eaglye sit-ups.

You're an awful c*nt, Alf...

Alf Veedersane

WHIP IT! wrote: »

You're an awful c*nt, Alf...

I love you too

WHIP IT!

Friday March 4

1) Incline DB Press
20kg 4 x 15

2) Superset
Chin ups 4 x 12
with
Rear Delt Flyes 4 x 12

3) DB Shoulder Press Seated
15kg 3 x 15
15kg x 14 (what a loser)

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

5) Cardio - 30 mins brisk walk on Incline

6) Coffee

Quick heads up if any of y'all are near Starbucks on Drury St, they're giving away free tasters of stuff... nom nom!

WHIP IT!

Tuesday March 8

1) Spin Class x 45 mins. Very good

2) Deadlift
Empty Bar x 10
70kg x 3
100kg x 3
120kg x 3
140kg x 3
150kg x 3
160kg x 3

3) Walking Lunges 3 x 16

4) Back Raises w. 10kg plate 3 x 12

5) Core Circuit x 3
Sprinter Sit Ups x 20
V-Ups x 12
Toe Touches x 20
Sit Ups x 20

6) Cardio - 30 mins brisk walk on Incline

WHIP IT!

Thursday March 10

Warm up: Stretches plus 60kg 3 x 10 BB Squats

1) Spin Class x 30 mins - decent

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

3) Incline DB Press
16kg 2 x 20

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

5) Trap Bar Shrugs 4 x 15

6) DB Curls 3 x 15kg

Telo123

How's it going lad fair play on ur commitment. Has ur speed improved with ur exercise routine.

WHIP IT!

Telo123 wrote: »

How's it going lad fair play on ur commitment. Has ur speed improved with ur exercise routine.

I don't know if I'm "faster" exactly but definitely a little bit more explosive. I'm also just gone 34 and I feel the legs are holding up well. Had a tough stint wing forward on Sunday morning but the legs felt fine yesterday morning.

I also notice the day after a tough training session, when pals are feeling a few aches and pains, my old legs are usually ok.

WHIP IT!

Tuesday Weds 15

1) Spin Class - 40 mins, decent

2) Box Jumps 3 x 8

3) Split Squats front leg raised w. 10kg DBs
3 x 10

4) Med Ball Hamstring Curls 3 x 12

5) Seated Med Ball Russian Twists 4 x 20

Telo123

WHIP IT! wrote: »

I don't know if I'm "faster" exactly but definitely a little bit more explosive. I'm also just gone 34 and I feel the legs are holding up well. Had a tough stint wing forward on Sunday morning but the legs felt fine yesterday morning.

I also notice the day after a tough training session, when pals are feeling a few aches and pains, my old legs are usually ok.

What grade do you play in?

Alf Veedersane

WHIP IT! wrote: »

I don't know if I'm "faster" exactly but definitely a little bit more explosive. I'm also just gone 34 and I feel the legs are holding up well. Had a tough stint wing forward on Sunday morning but the legs felt fine yesterday morning.

I also notice the day after a tough training session, when pals are feeling a few aches and pains, my old legs are usually ok.

Ah heyorrrr, ffs

WHIP IT!

Alf Veedersane wrote: »

Ah heyorrrr, ffs

Alf Veedersane

Genuine belly laugh

WHIP IT!

Friday March 18

1) DB Press
20kg 4 x 15

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

3) DB Shoulder Press
15kg 3 x 12

4) DB Curls 3 x 15

WHIP IT!

Tuesday March 22

1) Spin Class x 40 mins - decent

2) BB Squats
Empty Bar x 10
60kg x 4
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3

3) Walking Lunges 3 x 20

4) Romanian DLs 3 x 10

WHIP IT!

Telo123 wrote: »

What grade do you play in?

Sorry Telo, I'm just seeing this now. My Club are Intermediate in the Dublin leagues. So a decent-ish standard I suppose.

WHIP IT!

Tuesday March 29

1) Spin Class x 40 mins - moderate

2) Bench Press
Empty Bar x 10
60kg x 5
80kg x 3
90kg x 3
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3

3) Incline DB Press
16kg 4 x 20

4) Superset
T-Bar 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!

Wednesday March 30

1) Box Jumps
36" 6 x 3
39" x 3&half

2) Bulgarian Split Squats 3 x 10 each side

3) Glute Ham Raises 3 x 12

4) Spread Eagle sit ups with 10kg DB 2 x 15

5) Cardio - brisk Incline walk 45 mins... clock had over 3 miles at end which I thought was decent

WHIP IT!

WHIP IT! wrote: »

1) Box Jumps
36" 6 x 3
39" x 3&half

Vidjo... the third jump being the "half"... kinda psyched myself out of that one!

https://www.youtube.com/watch?v=NmIxPns6M1E

WHIP IT!

Saturday April 2

1) Spin Class x 30 mins - moderate

2) DB Bench Press 20kg 4 x 15

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

4) DB Overhead Press 16kg 4 x 12

5) DB Shrugs 3 x 10

6) DB Curls 3 x 10

**********

All fairly easy going - match this evening so just keeping things ticking over...

WHIP IT!

Tuesday April 4

1) Spin Class - 40mins, decent

2) BB Squat
Empty Bar x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3

3) Walking Lunges 3 x 20

4) 45* Hip Extensions 3 x 12

5) Cardio - 45mins brisk walk on incline, worked out at 3.4miles... #Sweaty!
Watched two episodes of Saved By The Bell with no sound during this... always loved Lisa Turtle (*sigh...*)

WHIP IT!

Thursday April 7

1) Spin Class x 30 mins - moderate

2) Bench Press
Empty Bar x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3

3) Incline DB Press 2 x 20

4) Superset
BB Rows 4 x 12
with
Face Pulls 4 x 12

5) Trap Bar Shrugs 4 x 15

6) EZ Bar Curls 4 x 15

7) Cardio - brisk walk at Incline. 45 mins, clock read 3.41 miles at end.