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

WHIP IT! · 16-05-2017 12:41pm

Tuesday May 16

1) Spin Class x 45mins - Decent

2) Bench Press
Empty Bar x 12
60kg x 7
70kg x 5
80kg x 3
90kg x 2
95kg x 2
100kg x 2
105kg x 2
105kg x 2

3) Superset
Bent Over Rows 3 x 10
with
Rear Delt Flyes 3 x 12

4) Standing Military Press
40kg 3 x 8

5) Prowler Runs
20yds x 5

WHIP IT! · 20-05-2017 4:35pm

Saturday May 20

1) Bench Press
Empty Bar x 12
50kg x 10
60kg x 7
70kg x 5
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3
105kg x 3

2) DB Bench Press
22.5kg 2 x 20

3) T-Bar Rows 3 x 15

4) T-Bar Shoulder Press (i dunno the real name!)
x 20 each side
x 15 each side

5) Tricep Pushdowns 3 x 20

6) BB Curls 3 x 10

FUNNNNNNNN!!!!

ThunbergsAreGo · 20-05-2017 5:18pm

Having done the other programs would you reccomend BLABA?

WHIP IT! · 21-05-2017 4:28pm

naughtb4 wrote:

Having done the other programs would you reccomend BLABA?

Yes, definitely. It's very varied and I quite emjoyed it.

WHIP IT! · 28-05-2017 1:41pm

Sunday May 28

1) DB Bench Press
30kg 4 x 10

2) Pull Ups 4 x 6

3) Tricep Bench Dips 2 x 30

4) DB Curls 3 x 10

5) After that, hit a one-hour Flexibility class in Raw - was great! Feeling very bendy after it ðŸ‘

Alf Veedersane · 28-05-2017 2:29pm

WHIP IT! wrote: »

After that, hit a one-hour Flexibility class in Raw - was great! Feeling very bendy after it ðŸ‘

What did it involve? One of the trainers was going through some bits and pieces with someone one day I was in training and it looked pretty good

WHIP IT! · 28-05-2017 3:22pm

Alf Veedersane wrote:

What did it involve? One of the trainers was going through some bits and pieces with someone one day I was in training and it looked pretty good

It kinda had a pilates element to it and then was a lot of mobility drills along with some 'partner drills' that we did in pairs. Felt really good after it.

WHIP IT! · 02-06-2017 12:07pm

Friday June 2

1) BB Squat
Empty Bar x 10
50kg x 10
70kg x 8
90kg x 6
100kg x 5
110kg x 5
120kg x 5
130kg x 5

2) Walking Lunges +15kg 3 x 20

Good to be back in the Rack for the first time in forever...

Alf Veedersane · 02-06-2017 12:26pm

WHIP IT! wrote: »

Good to be back in the Rack for the first time in forever...

That somehow has Back In Black playing on repeat in my head!

Could be a lot worse, tbf

WHIP IT! · 02-06-2017 1:16pm

Alf Veedersane wrote: »

That somehow has Back In Black playing on repeat in my head!

Could be a lot worse, tbf

You. Are. Welcome! :cool:

WHIP IT! · 06-06-2017 5:35pm

Tuesday June 6

1) DB Bench Press
22.5kg x 10
27.5kg x 7
30kg x 5
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3

2) Incline Bench Press
40kg 3 x 20

3) Lat Pulldowns
Full Stack 3 x 10

4) Military Press
40kg 3 x 8

WHIP IT! · 10-06-2017 1:49pm

Saturday June 10

1) BB Squat
Empty Bar x 10
50kg 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
140kg x 3

2) DB Bench Press
25kg 4 x 15

3) Push Ups on DBs x 20

4) Seated DB Shoulder Press
20kg 4 x 8

5) Pull Ups 3 x 8

6) Leg Raises 3 x 12

WHIP IT! · 20-06-2017 11:42am

Tuesday June 20

1) Spin Class x 45 mins - Decent

2) 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

3) DB Bench Press
22.5kg 2 x 20

4) Pull Ups 3 x 8

WHIP IT! · 24-06-2017 7:37pm

Saturday June 24

1) DB Bench Press
22.5kg x 10
27.5kg x 8
32.5kg x 6
37.5kg x 4
40kg x 3
42kg x 3
44kg x 3
46kg x 3

2) Incline Bench Press
50kg 3 x 15

3) Pull Ups x 10 x 8 x 8

4) Seated DB Shoulder Press
18kg 4 x 15

WHIP IT! · 27-06-2017 12:40pm

Tuesday June 27

1) Spin Class x 45 mins - Tough!

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

3) DB Bench Press
22.5kg 2 x 20

4) These yokes which I'mma call Monkey Pulls - 3 x 5!

https://www.instagram.com/p/BV1tT0Uhhil/

WHIP IT! · 02-07-2017 2:05pm

Sunday July 2

Hit up that Mobility Class in Raw City Centre.
1hr15min - different teacher, slightly different class, but was really good and feel great after it.

Played two matches this week and still feeling grand...

WHIP IT! · 03-07-2017 12:50pm

Monday July 3

1) Spin Class x 30 mins followed by 10 mins of core work

2) BB Squat
Empty Bar x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 4
100kg x 3
110kg x 3
120kg x 3

Felt a li'l twinge in the back so left it there

WHIP IT! · 30-07-2017 8:19pm

Sunday July 30

Well, the twinge in my back turned out to be a little more serious than I first thought... today I got myself back in the gym for a few tentative steps...

1) Bench Press
50kg 3 x 10
60kg 3 x 10
70kg 3 x 10

Preceded and followed by a lotttttt of foamrollage...

Alf Veedersane · 30-07-2017 8:31pm

What was the twinge?

WHIP IT! · 02-08-2017 4:51pm

Wednesday August 2

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

2) Inclinded DB Press
18kg 3 x 20

3) Olympic Ring Pull Ups
3 x 8

4) Treadmill Walk on Incline, Brisk Pace - 30mins, 2.12miles

WHIP IT! · 02-08-2017 4:53pm

Alf Veedersane wrote:

What was the twinge?

I just felt something while squatting that time. Was heading straight to work, it didn't feel serious so didn't give it much thought. But by the time I got home that evening I was in agony and could barely move for days.

Couple trips to physio later... seems to be doing better - but definitely not all-the-way gone away either.

WHIP IT! · 06-08-2017 2:02pm

Sunday August 6

1) Bench Press
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 5

2) DB Shoulder Press
17.5kg 2 x 10

3) Lat Pulldowns 3 x 10

4) DB Curls 2 x 10

5) Tricep Dips x 20

6) Mobility/Flexibility Class in Raw - 1hr15 ... tougher and more technical this time but feel good after it.

Alf Veedersane · 06-08-2017 2:04pm

Must have a go of of that class....is it a drop-in job?

WHIP IT! · 06-08-2017 3:52pm

Alf Veedersane wrote:

Must have a go of of that class....is it a drop-in job?

It usually is, Alf and it's free for members. I've gone to three classes now and they've all been fairly different but with plenty of hip, hamstring work etc which is exactly what I want from the class.... generally good fun with a good crowd as well.

Alf Veedersane · 06-08-2017 4:09pm

Perfect. Thanks chief. Will definitely give it a bash. Sounds like something I could do with

WHIP IT! · 08-08-2017 1:46pm

Tuesday August 8

1) Inclined Bench Press
50kg 5 x 8

2) Flat Bench DB Flyes
12kg 4 x 12

3) Chin Ups
5 x 6

4) Tricep Pushdowns
3 x 15

5) Cardio: Walk on Incline. 30 mins, worked out at 2.26miles

WHIP IT! · 11-08-2017 1:08pm

Friday August 11

1) Bench Press
Empty Bar x 12
50kg x 6
60kg x 5
70kg x 4
80kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3

This was good. Felt strong.

2) Standing Military Press
40kg 4 x 10

3) Olympic Ring Pull Ups 3 x 8

WHIP IT! · 13-08-2017 3:14pm

Sunday August 13

1) Mobility/Flexibility Class at Raw. This was the best one I've been to. Not as technical as last week with a lot of back work.

2) Inclined Bench Press
60kg 3 x 8
65kg x 8

3) Flat Bench Press
60kg 3 x 15

4) Tricep Pushdowns
3 x 20

5) DB Curls
15kg 2 x 15

Now I'm staring at a stack of pancakes and bacon and the hurling's about to start. Also, no work tomorrow.... think I'll get pissed tonight!

WHIP IT! · 15-08-2017 2:09pm

Tuesday August 15

1) DB Bench Press
22kg x 8
27.kg x 6
30kg x 4
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 3
42kg x 3
45kg x 3
46kg x 3

https://www.instagram.com/p/BXz8sZmBjyf/

2) Inclined BB Press
60kg 5 x 8

3) Seated DB Shoulder Press
20kg 4 x 8

4) Olympic Ring Dips 3 x 8

5) Olympic Ring Inverted Row 3 x 10

WHIP IT! · 20-08-2017 4:17pm

Sunday August 20

1) Flexibility/Mobility Class @ Raw - went on for best part of 90 mins. Lotsa hip, hamstring and back work. Good fun and feel great afterward.

2) Bench Press
60kg x 6
70kg x 5
80kg x 4
90kg x 3
95kg x 2
100kg x 2
105kg x 2
110kg x 2
115kg x 2

https://www.instagram.com/p/BYBGK1FBOtB/

3) Inclined BB Press
70kg x 8
65kg 3 x 8

4) Press Ups on small DBs x 30

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

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