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

Alf Veedersane · 29-12-2016 1:09pm

WHIP IT! wrote: »

Wednesday December 28

1.5km practice test run... 7:15... well, this was humbling ðŸ˜
I hate winter...

This on your hilly route or on the flat?

WHIP IT! · 29-12-2016 1:29pm

Alf Veedersane wrote:

This on your hilly route or on the flat?

Flat #SadFace

On the pitch. Heavy ground kills me but this was still an eye opener.

Alf Veedersane · 29-12-2016 1:35pm

Tbf, heavy ground is a hoor to run on.

We used train for cross country in school doing laps on the road around the school. Nearly died the first ever race...

WHIP IT! · 08-01-2017 12:28pm

Sunday January 8

A nightmare week. Flu-ridden and bed-bound.

Missed first two training sessions of year in midweek.

Managed to make it out of bed today for session 3. Got through it. All pitch based. Heavy ground and legs are heavy now.... but I survived. Hallelujah!

WHIP IT! · 22-01-2017 11:51am

Saturday Jan 22

1) BB Squat
Empty Bar x 10
50kg x 8
70kg x 6
90kg x 4
100kg x 3
110kg x 3
120kg x 3

2) Bench Press
Empty Bar x 12
60kg x 8
70kg x 5
80kg x 3
90kg x 3
100kg x 2

This was awful. I hated every second of it.

WHIP IT! · 30-01-2017 10:36pm

Monday January 30

1) Bench Press
30kg x 12
50kg x 8
70kg x 5
80kg x 3
90kg x 3
100kg x 3
100kg x 3
100kg x 3

2) Superset
BB Rows 3 x 8
with
Rear Delt Flyes 3 x 10

3) Overhead Press
30kg 3 x 10

4) Pull Ups 2 x 8

5) Seated DB Press
22.5kg x 10
22.5kg x 8
22.5kg x 5

*******

Have been mainly sticking with on-pitch GAA training the past 3 weeks. Early January flu nearly feckin killed me. This is first time I've felt strong and 'gym-enthusiastic' all year...

Good to be back...

WHIP IT! · 06-02-2017 10:46pm

Monday February 6

1) Barbell Squat
30kg x 10
70kg x 10
90kg x 7
100kg x 5
110kg x 3
120kg x 3
130kg x 3

2) Pull Ups x 10

3) Military Press 40kg 4 x 6

*******

Still training away with the gaa team. Mostly on-pitch training with some circuit training here n there.

WHIP IT! · 17-02-2017 8:56pm

Friday February 17

1) Bench Press
Empty Bar x 12
40kg x 10
50kg x 8
60kg x 6
70kg x 4
80kg x 3
90kg x 3
95kg x 3
100kg x 3

2) BB Rows 4 x 10

3) Pull Ups 4 x 6

4) DB Flat Bench Rows
22.5kg x 20
22.5kg x 15

WHIP IT! · 26-02-2017 2:21pm

Sunday February 26

1) Bench Press
Empty Bar x 12
40kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
100kg x 3

2) DB Bench Press
24kg 3 x 15

3) Seated DB Shoulder Press
22kg 3 x 8

4) Pull Ups 3 x 6

WHIP IT! · 02-03-2017 12:51pm

Thursday March 2

1) Spin Class x 30 mins - tough

2) DB Bench Press
25kg x 10
27.5kg x 8
30kg x 6
32.5kg x 4
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3
44kg x 3
46kg x 2+F (sloppy, poor set-up, cost myself a rep)

3) Incline BB Press
50kg 3 x 15

4) Pull Ups 2 x 8

5) Rear Delt Flyes 3 x 12

WHIP IT! · 06-03-2017 10:35pm

Monday March 6

1) BB Squat
Empty Bar x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 4
100kg x 3
110kg x 3
120kg x 3
130kg x 3
135kg x 3

This was good. Felt strong.

WHIP IT! · 23-03-2017 5:49pm

Thursday March 23

1) DB Bench Press
24kg x 10
26kg x 10
30kg x 10
30kg x 10

2) Superset
Pull Ups 3 x 6
with
Rear Delt Flyes 3 x 12

3) Seated DB Shoulder Press
17.5kg x 15
17.5kg x 12
17.5kg x 8

4) Tricep Pushdowns
2 x 20

WHIP IT! · 02-04-2017 3:05pm

Sunday April 2

1) DB Bench Press
22kg x 10
26kg x 8
27.5kg x 5
30kg x 3
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3

2) Incline Bench Press
35kg 3 x 12

3) Pull Ups 3 x 6

4) Superset
Tricep Pushdowns 2 x 15
with
Bicep Cable Curls 2 x 15

WHIP IT! · 09-04-2017 2:16pm

Sunday April 9

1) Bench Press
Empty Bar x 12
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3

2) DB Bench Press
22kg 2 x 20

3) Superset
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 10

4) Tricep Rope Pulldowns
3 x 15

4) Prowler Sprints
20yds x 5

5) Box Jumps
Hip Height 5 x 3

WHIP IT! · 16-04-2017 2:45pm

Sunday April 16

1) Bench Press
Empty Bar x 12
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3
102.5kg x 3

2) DB Bench Press
18kg 2 x 25

3) Flat Bench DB Flyes
10kg 3 x 10

4) DB Shoulder Press 18kg 3 x 12

5) Pull Ups 4 x 6

6) Prowler Sprints
+40kg 5 x 20yds

7) Bicep Curls 3 x 10

WHIP IT! · 27-04-2017 1:07pm

Thursday April 27

1) Spin Class x 30mins - Rubbish

2) Bench Press
Empty Bar x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3

2) DB Bench Press
22kg 34 x 15

3) DB Shoulder Press
15kg 3 x 15

4) Pull Ups 3 x 8

5) Prowler Sprints
+45kg - 20yds x 5

WHIP IT! · 30-04-2017 6:41pm

Sunday April 30

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3
105kg 3 x 1

2) DB Bench Press
25kg 2 x 15

3) Seated DB Overhead Press
17.5kg 3 x 15

4) Pull Ups 4 x 6

5) BB Rows 3 x 10

WHIP IT! · 03-05-2017 2:10pm

Wednesday May 3

1) DB Bench Press
22kg x 10
27.5kg x 8
30kg x 6
32.5kg x 4
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3
44kg x 3

2) Incline DB Press
20kg 2 x 20

3) Pull Ups 3 x 8

4) Military Press
40kg 3 x 8

5) BB Curls 3 x 12

Alf Veedersane · 03-05-2017 2:13pm

3 times in 7 days?

No more football?

WHIP IT! · 03-05-2017 9:58pm

Alf Veedersane wrote:

No more football?

No match this week

Mr. CooL ICE · 04-05-2017 9:45am

WHIP IT! wrote: »

No match this week

I'm kinda disappointed there is no video of some puke-inducing 47 squat AMRAP set

WHIP IT! · 04-05-2017 9:48am

Nicolas Cage wrote: »

I'm kinda disappointed there is no video of some puke-inducing 47 squat AMRAP set

Challenge laid down... challenge accepted...

Alf Veedersane · 04-05-2017 1:10pm

WHIP IT! wrote: »

Challenge laid down... challenge accepted...

You probably did that with bodyweight on the bar before.

Add 10kg.

Or your new bodyweight

WHIP IT! · 04-05-2017 2:24pm

Alf Veedersane wrote: »

You probably did that with bodyweight on the bar before.

Add 10kg.

Or your new bodyweight

"I'll show that "Alf"... show everybody..."

Alf Veedersane · 04-05-2017 2:27pm

WHIP IT! wrote: »

"I'll show that "Alf"... show everybody..."

Haha. I want to have a go at that 'five minutes-do as many squats with your bodyweight on the bar as possible' challenge again after the comp

WHIP IT! · 04-05-2017 2:29pm

Alf Veedersane wrote: »

Haha. I want to have a go at that 'five minutes-do as many squats with your bodyweight on the bar as possible' challenge again after the comp

What comp?? Do you compete, Bro??

Alf Veedersane · 04-05-2017 3:01pm

WHIP IT! wrote: »

What comp?? Do you compete, Bro??

I don't even lift!!!eleven1!

The IPF Open at the end of the month.

WHIP IT! · 04-05-2017 3:13pm

Alf Veedersane wrote: »

I don't even lift!!!eleven1!

The IPF Open at the end of the month.

Nice...

WHIP IT! · 05-05-2017 4:48pm

Friday May 5

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 3
95kg x 3
100kg x 3
105kg x 2
105kg x 2

2) DB Bench Press
22.5kg 2 x 20

3) Chin Ups 2 x 10

4) Tricep Pushdowns 2 x 20

WHIP IT! · 14-05-2017 3:16pm

Sunday May 14

Gratuitous Disco Pump

1) DB Bench Press
22.5kg x 10
25kg x 10
27.5kg x 10
30kg x 10
32.5kg x 10
35kg x 10

2) Pull Ups 3 x 8

3) Tricep Pushdowns 3 x 15

4) Bicep Cable Curls 3 x 15

5) Beers ðŸ˜Ž

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

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