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

WHIP IT!

Wednesday December 20

WEEK 1 - Day 3

1) Deadlift
75% 1RM - 130kg 4 x 4

2) Romanian Deadlifts
70kg 5 x 8

*************
This was only about 60% of Day 3, ran out of time...


Thursday December 21

Day 4

1) Superset
Squat 100kg 4 x 8
with
DB Flyes 12.5kg 4 x 12

2) Superset
Seated DB Press 17.5kg 4 x 10
with
BB Row (Underhand Grip) 60kg 4 x 10

3) Superset
Deadlift 120kg 4 x 3
with
DB Bench Press 22.5kg 4 x 15

*******

Week 1 in the books... this is gonna be a grind!

WHIP IT!

Friday December 22

Week 2 - Day 2

Had to do Day 2 first, no way I could face Leg Work today.

1) Bench Press
Empty Bar x 20
40kg x 6
60kg x 4
75kg x 4
85kg 3 x 8
85kg AMRAP - x12

2) Inclined Bench Press
65kg x 8
60kg 4 x 8

3) Close Grip Bench Press
60kg 5 x 8

4) Superset
BB Rows 3 x 6
with
Lat Pulldowns 3 x 12
with
Rear Delt Flyes 3 x 18

Alf Veedersane

Leg day on Week 2 is nowhere near as horrendous as Week 1.

Mostly because its an obscene amount of work and way beyond what you've been doing so it shocks the f**k out of you....and then Week 2 you know full well what's coming.

So Week 2 just breaks you physically but not mentally

WHIP IT!

Alf Veedersane wrote: »

Leg day on Week 2 is nowhere near as horrendous as Week 1.

Mostly because its an obscene amount of work and way beyond what you've been doing so it shocks the f**k out of you....and then Week 2 you know full well what's coming.

So Week 2 just breaks you physically but not mentally

Well it can still wait til f*cking Sunday!

You're right though, I remember the shock to the system Week 1 Day 1 gave me on my first go round... thing is, I'd got a nice bit of leg work in over the past 3/4 weeks so wasn't expecting it to be as much of a wallop this time around. I was wrong :pac:

WHIP IT!

It was Christmas Eve, Babe... in the... Gym...

Revolution Fitness Six Week Challenge

WEEK 2 - Day 1

1) Squat
Empty Bar x 15
50kg x 6
70kg x 5
90kg x 4
110kg x 3
75% 1RM = 125kg 3 x 8
125kg AMRAP - x12

2) Front Squats
4 x 8

3) Pause squats
4 x 8

Was in the GAA Club gym and the chap was waiting to lock up so didn't get time to do the Superset at the end... I'm not altogether displeased about this! :pac:

125kg AMRAP x 12
https://www.instagram.com/p/BdFs_AwBVb1/

Alf Veedersane

WHIP IT! wrote: »

Was in the GAA Club gym and the chap was waiting to lock up so didn't get time to do the Superset at the end... I'm not altogether displeased about this! :pac:

Do that's why you pushed leg day to today!

is this the 6 week transformation challenge now or

Alf Veedersane

bluewolf wrote: »

is this the 6 week transformation challenge now or

He wishes :pac:

WHIP IT!

Alf Veedersane wrote:

He wishes

Shut up, Becky!

Happy Christmas Y'all ðŸ˜

WHIP IT!

bluewolf wrote:

is this the 6 week transformation challenge now or

I dunno if it's a Transformation Challenge, Blue... it's a six-week strength programme sent out from James Hanley of Revolution Fitness to his email subscribers.

It's my second time doing it. It's really six pretty tough weeks but it's a heckuva program

WHIP IT!

WHIP IT! wrote: »

I dunno if it's a Transformation Challenge, Blue... it's a six-week strength programme sent out from James Hanley of Revolution Fitness to his email subscribers.

It's my second time doing it. It's really six pretty tough weeks but it's a heckuva program

i probs have it so - he's advertising the 6 week transformation one as well but that's a different thing
good luck with it

WHIP IT!

Tuesday December 26

Revolution Fitness Six-Week Challenge

WEEK 2 - Day 3

1) Deadlift
140kg 4 x 3

My Deadlift looking as ugly as ever :rolleyes:
https://www.instagram.com/p/BdK--QqhQ-3/

2) Romanian Deadlifts
5 x 8

3) Good Mornings
5 x 10

4) Core Work
Russian Twists 2 x 20 each side
Plank x 60 secs
Sit Ups on Bench x 20

WHIP IT!

Thursday December 28

Revolution Fitness Six-Week Challenge

WEEK 2 - Day 4

1) Superset
BB Squats 107.5kg 4 x 8
with
DB Flyes 12.5kg 4 x 12

2) Superset
Seated DB OHP 18kg 4 x 10
with
Underhand BB Rows 4 x 10

3) Superset
Deadlifts 132.5kg 4 x 2
with
Flat Bench DB Press 25kg 4 x 15

********
Good session that... Week 2 in the books...

WHIP IT!

Sunday December 31

Revolution Fitness Six-Week Challenge

WEEK 3 - Day 2

1) Bench Press
Empty Bar x 15
50kg x 6
70kg x 4
82.5kg x 3
92.5kg (80% 1RM) 3 x 6
92.5kg AMRAP - x10

2) Inclined Bench
60kg x 8
62.5kg 3 x 8
65kg x 8

3) Close Grip Bench
60kg x 8
65kg 3 x 8
70kg x 8

4) Superset
BB Rows 3 x 6
with
Chin Ups 3 x 12*
with
Rear Delt Flyes 3 x 18

*Switched in Chins for the Lat Pulls here because in the relatively new layout of my gym, the Lat Pulls Machines are now miles away from the Oly Bars and DBs... this was a mistake, I couldn't complete 12 Chins on the third set and didn't really complete 12 (honest ones) on the second set - so it f*cked up a good finisher to be honest... next time, I'll just walk my ass back/forth to the Lat Pull machine and get it done properly...

All that aside, Bench felt great - very strong... 10 reps at 92.5kg was comfortable enough.

Alf Veedersane

I remember having sets of 25 on those rear delt flys. Think with 4kg DBs and it was killer. You get through the big work and think you've all bit finished the majority of the workout until you get slayed at the end

WHIP IT!

Monday January 1 2018!!!

1) Squat
Empty Bar x 20
70kg x 5
100kg x 4
117.5kg x 3
80% 1RM - 132.5kg 3 x 6
132.5kg AMRAP - x11

2) Pause Squat
4 x 8

3) Front Squat
4 x 8

4) Superset
Split Squats 2 x 6 each side
with
Tempo Squats 2 x 12
with
Reverse Lunges 2 x 18 each side

WHIP IT!

WHIP IT! wrote: »

Saturday September 20

Week 2 - Day 2

1) Bench Press
Empty bar x 12
40kg x 8
50kg x 8
60kg x 8
70kg x 8
80kg x 8
... had a problem here, the programme calls for 75% 3 x 8 plus one set of 8+... but working off a RM of 117.5kg, 75% is 88.125kg... the smallest increments I can make in my gym are 2.5kg at a time, so I could either go 87.5kg or 90kg... so I decided the best course to take was...
87.5kg 2 x 8
90kg 2 x 8

2) Inclined Bench Press
60kg 5 x 8

3) Close Grip Bench
70kg 2 x 8
60kg 3 x 8

4) SUPERSET
BB Rows 3 x 6
with
Pull Ups x 6; 5; 5
with
Rear Delt Flyes x 25
Part B of the Superset should be 'Lat Pulldowns x 12' but the Pulldown machine was taken so I went with Pull Ups. In hindsight, I should've switched the Pull Ups and BB Rows around and went 'Pulls x 6; Rows x 12; Flyes x 25'... would've made more sense and I'd been a bit fresher for the Pull Ups each time

Just reading back through my Log here for some reason - and realised I made the exact same blunder with the Superset when I first did this programme 3 f*cking years ago

WHIP IT!

Saturday January 6

Revolution Fitness Six-Week Challenge

WEEK 3 - Day 3

1) Deadlift
Empty Bar x 15
70kg x 5
100kg x 3
120kg x 2
135kg x 2
150kg (~85% 1RM) 4 x 2

2) Romanian Deadlifts
5 x 8

3) Good Mornings
5 x 10

4) Machine Leg Curls
4 x 12

5) Ab Work
Ab Wheel 2 x 12
Ab Machine Thingy 1 x 12
Russian Med Ball Twists 1x 30 each side

WHIP IT!

Sunday June 7

First GAA Session of the Year.
About 1hr15mins on the astro. Blowing out a bitta dirty diesel!

WHIP IT!

Thursday June 11

1) Superset
Squats 115kg 4 x 8
with
Flat Bench DB Flyes 4 x 12

2) Superset
Seated DB Shoulder Press 4 x 10
with
Underhand BB Rows 4 x 10

3) Superset
Deadlifts 140kg 4 x 2
with
DB Press 25kg 4 x 15

WHIP IT!

Just an aside - believe it or not, I still haven't 100% recovered from Saturday's hamstring work! I know the hour of astro the following morning wouldn't have helped but feckin hell, I must be getting old!

Alf Veedersane

WHIP IT! wrote: »

Just an aside - believe it or not, I still haven't 100% recovered from Saturday's hamstring work! I know the hour of astro the following morning wouldn't have helped but feckin hell, I must be getting old!

Well, according to your Instagram, you're either 68 or born in 68...so yes, you are.

WHIP IT!

Alf Veedersane wrote: »

Well, according to your Instagram, you're either 68 or born in 68...so yes, you are.

I look fair fresh for a retiree though, don't I?! :pac:

Alf Veedersane

WHIP IT! wrote: »

I look fair fresh for a retiree though, don't I?! :pac:

Do you want a white lie or the truth?

WHIP IT!

Alf Veedersane wrote: »

Do you want a white lie or the truth?

The Lie, Alf. Always the Lie...

Alf Veedersane

WHIP IT! wrote: »

The Lie, Alf. Always the Lie...

Ok.

You don't look a day over 65.

Alf Veedersane

If it's any consolation, I had peak DOMS yesterday from football on Sunday.

Was my first 90 minutes in what Iater checked and found was 3 and a half years.

DOMS'd to bejaysus in my upper quads. That'll learn me to be spraying beautiful 50-yard passes around the pitch like an upgraded Franco Baresi.

TRS30

Alf Veedersane wrote: »

That'll learn me to be spraying beautiful 50-yard passes around the pitch like an upgraded Franco Baresi.

While looking like Paolo Maldini

Alf Veedersane

TRS30 wrote: »

While looking like Paolo Maldini

How very dare you!

TRS30

Alf Veedersane wrote: »

TRS30 wrote: »

While looking like Paolo Maldini

How very dare you!

I'm a ringer for him.......apart from the tan, hair, good looks and football ability.