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

WHIP IT! · 09-08-2016 3:05pm

Alf Veedersane wrote: »

It's like ComicCon but for de wedder men.

If you can only last 5 minutes and 45s of sweaty endeavour, I'd suggest you up your game

And for two and a half minutes of that I was smokin' a cigarette!

WHIP IT! · 11-08-2016 1:13pm

Thursday August 11

1) Spin Class x 30mins - moderate

2) DB Bench Press
26kg 4 x 15

3) SUPERSET
Lat Pulldowns 4 x 10
with
Rear Delt Flyes 4 x 10

4) Lateral Raises 4 x 12

5) SUPERSET
Trap Bar Shrugs 3 x 10
with
EZ-Bar Curls 3 x 10

WHIP IT! · 12-08-2016 12:18pm

Friday August 12

Hill Sprints... ~95yds x 6

WHIP IT! · 12-08-2016 9:38pm

WHIP IT! wrote:

Hill Sprints... ~95yds x 6

These were followed 18 holes of golf and an intense hour-long GAA training session.... the golf was the most painful part

WHIP IT! · 13-08-2016 2:50pm

Saturday August 18

Just got through about 30 mins of foamrolling and mobility stuff... feel like a new man afterward...

WHIP IT! · 18-08-2016 8:14pm

Thursday August 18

Spin Class x 40 mins - intense

WHIP IT! · 20-08-2016 2:13pm

Saturday August 20

Got through about 40mins of foamrolling and bandwork stuff today... for the first time ever I've been feeling a bit of gip in the hamstrings this week... biggest game of the year tomorrow morning, so hopefully the body holds up!

WHIP IT! · 23-08-2016 3:55pm

Tuesday August 23

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

2) Incline DB Press
20kg 2 x 20

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

4) DB Shrugs 4 x 15

5) DB Curls 4 x 15

Alf Veedersane · 23-08-2016 4:47pm

WHIP IT! wrote: »

... biggest game of the year tomorrow morning, so hopefully the body holds up!

...and?

WHIP IT! · 23-08-2016 11:18pm

Alf Veedersane wrote:

...and?

#SadFace

WHIP IT! · 28-08-2016 8:16pm

Sunday August 28

1) DB Bench Press
4 x 15

2) Superset
Lat Pulldowns 4 x 12
with
Face Pulls 4 x 12

3) DB Shoulder Press
4 x 15

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

Alf Veedersane · 28-08-2016 8:46pm

Do you have any concrete plans for off season training yet?

WHIP IT! · 01-09-2016 1:53pm

Thursday September 1

1) Spin Class x 30 mins - tough

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

3) Incline DB Press
22kg 2 x 20

4) Superset
Chest Supported 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! · 01-09-2016 1:55pm

Alf Veedersane wrote:

Do you have any concrete plans for off season training yet?

Nothing concrete Alf... I have an idea of what I'd 'like' to do but it will come down to time, money and my work situation this winter...

Any suggestions?

Alf Veedersane · 01-09-2016 2:10pm

WHIP IT! wrote: »

Nothing concrete Alf... I have an idea of what I'd 'like' to do but it will come down to time, money and my work situation this winter...

Any suggestions?

Hard to know. Like there are a lot of programmes out there that wouldn't have suited me in terms of time constraints either - 3 days is as much as I can guarantee - so I was short on choice as well so it's kinda tough when there's a lot up in the air regards what you can commit to.

So it can be easier to keep to a workout plan that doesn't get thrown out the gap if you have to move days around and the like...if that makes sense?

WHIP IT! · 02-09-2016 2:18pm

Friday September 2

1) Overhead Press
Empty Bar x 10
30kg x 5
40kg x 5
45kg x 3
50kg x 3
52.5kg x 3
55kg x 3

2) DB Shoulder Press
17.5kg 3 x 15

3) Lateral Raises 3 x 12

4) Tricep Pushdowns 3 x 20

5) Tricep Dips x 20

WHIP IT! · 02-09-2016 2:58pm

Alf Veedersane wrote: »

Hard to know. Like there are a lot of programmes out there that wouldn't have suited me in terms of time constraints either - 3 days is as much as I can guarantee - so I was short on choice as well so it's kinda tough when there's a lot up in the air regards what you can commit to.

So it can be easier to keep to a workout plan that doesn't get thrown out the gap if you have to move days around and the like...if that makes sense?

Well, when the time comes, I'd be hopeful I can commit to four sessions a week for a good six weeks before pre-season itself starts... add a bit of strength, get a bit of a headstart etc... but what I'm going to do for those six weeks is another thing... I feel like I want to incorporate some hill work in there somewhere... thoughts?

Alf Veedersane · 02-09-2016 3:04pm

WHIP IT! wrote: »

Well, when the time comes, I'd be hopeful I can commit to four sessions a week for a good six weeks before pre-season itself starts... add a bit of strength, get a bit of a headstart etc... but what I'm going to do for those six weeks is another thing... I feel like I want to incorporate some hill work in there somewhere... thoughts?

Depends which is the focus.

I like a bit of punishment on the C2 but at the end of training and if it doesn't compromise recovery for the next session.

So depends how the training is laid out.

The thread Hanley started for a simple programme to get stronger is a good starting point.

WHIP IT! · 02-09-2016 3:06pm

Alf Veedersane wrote: »

Depends which is the focus.

I like a bit of punishment on the C2 but at the end of training and if it doesn't compromise recovery for the next session.

So depends how the training is laid out.

The thread Hanley started for a simple programme to get stronger is a good starting point.

Which one was this again?

Also, re 'the focus'... the focus, or theme if you like, will be 'nearly 35YO footballer not ready to let the kids take over just yet'

Alf Veedersane · 02-09-2016 3:13pm

WHIP IT! wrote: »

Which one was this again?

Also, re 'the focus'... the focus, or theme if you like, will be 'nearly 35YO footballer not ready to let the kids take over just yet'

http://touch.boards.ie/thread/2057311400

I suppose it's just about making sure that the fitness/conditioning fits into training so that your legs aren't fried for strength training.

Nearly 36 and there ain't no way a kid's taking over.

WHIP IT! · 02-09-2016 3:22pm

Alf Veedersane wrote: »

Nearly 36 and there ain't no way a kid's taking over.

Preach, brotha, preach... :cool:

Alf Veedersane · 02-09-2016 3:27pm

WHIP IT! wrote: »

Preach, brotha, preach... :cool:

They can take over outside the white lines after they've been bundled out there

WHIP IT! · 06-09-2016 2:56pm

Tuesday September 6

1) DB Bench Press
20kg x 15
25kg 3 x 15
27.5kg x 15

2) Superset
Chin Ups 4 x 10
with
Rear Delt Flyes 4 x 12

3) Standing Military Press 4 x 12

4) Superset
Trap Bar Shrugs 3 x 10
with
BB Curls 3 x 10

5) Pilates Class x 30 mins
First one of those in FlyeFit George's St... must say it was very enjoyable and well run - will definitely give it a go again

WHIP IT! · 10-09-2016 3:01pm

Saturday September 10

1) Bench Press
Empty Bar x 12
60kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 3
100kg x 3
102.5kg x 3

2) Incline DB Press 24kg 2 x 20

3) Superset
BB Rows 3 x 12
with
Rear Delt Flyes 3 x 10

4) EZ-Curl Bar Curls 3 x15

WHIP IT! · 13-09-2016 2:33pm

Tuesday September 13

1) DB Bench Press
20kg x 15
25kg x 15
30kg - 4 x 12

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

3) Seated DB Shoulder Press
20kg 4 x 10

4) BB Curls 3 x 10

5) Pilates Class x 30mins...

All round good session... feeling strong

WHIP IT! · 17-09-2016 2:15pm

Friday September 16

Spin Class x 30mins - moderate

Saturday September 17

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

2) Incline DB Press
25kg 2 x 20

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

4) BB Curls 3 x 10

5) Pilates Class x 45 mins... Tough stuff!

Alf Veedersane · 17-09-2016 5:40pm

When you say a spin class was moderate or tough or whatever, is it just that you took it handy or pushed it or are the classes pitched at those levels?

WHIP IT! · 18-09-2016 10:46am

It's how hard the class was, as per the Instructor.. some classes are just 30 mins and some are about 40 and I think the shorter ones are more 'beginner' aimed... and then if you get an instructor running a couple mins late your 30-min class ends up 27/28 mins - as Friday's did... so it's just my crude way of keeping track of how much work I'm doing. I also find the FlyeFit spin classes just not as effective as my local gym's - I hate those wiggly bikes!
Spin Classes are not all Created Equally, it seems!

Alf Veedersane · 18-09-2016 11:30am

I've been to some good and some where instructors phoned in a class.

The best ones matches music to what you were doing. Sh*te ones just had constant dance music that had no point.

But I do know one place where they're pretty clear on levels. The King of the Mountains class is brutal. A full 90 minutes of brutality.

WHIP IT! · 22-09-2016 2:01pm

Thursday September 22

1) DB Bench Press
20kg x 15
26kg 3 x 15

2) Superset
Lat Pulldowns 4 x 12
with
rear Delt Flyes 4 x 12

3) Spin Class x 30mins - decent

4) Seated DB Shoulder Press 20kg 4 x 10

5) Superset
Hex Bar Shrugs 3 x 10
with
DB Curls 3 x 10

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

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