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

WHIP IT!

Saturday June 8, 2013

*Hard to be indoors today, flippin' hell...*

Warm-up: One hour Pilates class, all the stretches...

1) DB Bench Press
22kg x 5
26kg x 5
30kg x 3
36kg x 3
40kg x 3
44kg x 3
46kg x 3
48kg x 2 (fail on last rep)

2) BB Bench Press
60kg x 20
60kg x 20

3) SUPERSET
Chest Supported Rows 4 x 10
with
Rear Delt Flyes 4 x 10

4) Run the Rack DB Curls: 12.5kg x 5; 15kg x 5; 18kg x 5; 20kg x 5; 20kg x 5; 18kg x 5; 15kg x 5; 12.5kg x 5

Now off to enjoy the sunshines!

WHIP IT!

Sunday June 9, 2013

Spent best part of an hour and a half foamrolling, stretching and working on mobility with various resistance bands... literally the loosest my right shoulder has felt since who knows! Gotta keep this part of the whole thing up, I know I'm preaching to the choir here, but it's really an essential part of whatever you're up to... and, weirdly, I quite enjoy it!

WHIP IT!

Monday June 10, 2013

GAA training for about 90 minutes. Good tough hour of short-sided games with high enough intensity followed by some point-kicking...

Tuesday June 11, 2013

Training left me a bit short this morning... had a tough 45-min Spinning Class, followed by 15 push-ups, 15 dips, 15 chin-ups and 15 22kg DB Presses...

Then homeeeeee....

WHIP IT!

Thursday June 13, 2013

1) SUPERSET
Bench Press 85kg 4 x 6
with
Heavy KB Swings 4 x 8

2) SUPERSET
Inverted Rows 4 x 12
with
Bulgarian Split Squats 4 x 12 each side

3) SUPERSET
Goblet Squats 15kg DB 3 x 25
with
Push Ups 3 x 25

Doing that Hell & Back run in Bray on Saturday... please God let it stop raining... please

WHIP IT!

Friday June 14, 2013

A stretching, foamrolling, mobility-helping masterclass today... hip feels great, shoulder tends to be tender (but loose) immediately afterward... all in all, feeling better!

WHIP IT!

Did the Hell & Back 12k yesterday and if was mad Craic! Really enjoyed it & will certainly do it again... highly recommend it... my time of 1hr 27 is almost certainly wrong but I forgot my watch so couldn't time if myself, aw well!

Not the best prep for a gaa match the following morning but sure c'est la vie...

WHIP IT!

Tuesday June 18, 2013

Not really following a particular programme at the minute, just kinda messing about here and there... will get back into a routine in a week or two and start my third go-round of Built Like A Badass...

1) Bench Press 10 x 10 with strict 90 secs rest in between
50kg 3 x 10
55kg 3 x 10
60kg 2 x 10
62.5kg 2 x 10

2) Barbell Rows 10 x 10 with strict 90 secs rest in between
50kg 3 x 10
55kg 7 x 10

3) Cable Crossovers 3 x 10 with strict 60 secs rest in between

4) Close-grip Pulldowns 3 x 10 with strict 60 secs in between...

WHIP IT!

Wednesday June 19, 2013

Another hour-long session of stretching, foamrolling, band work and mobility work... hip feeling great and shoulder coming along...

WHIP IT!

Thursday June 20, 2013

Warm-up: Spinning class, tough, 30 mins...

Chest Work

1) Bench Press
70kg x 10
75kg x 8
80kg x 6

2) Incline DB Press
20kg x 10
22kg x 8
26kg x 6

3) Incline DB Flyes
12.5kg x 10
14kg x 8
16kg x 6

4) Dips x 10 x 8 x 6

5) Cable Crossovers x 10 x 8 x 6

6) Medicine Ball Push ups x 20 x 15

Tricep work

1) Cable Bar Pushdowns x 12 x 10 x 8 x 8

2) French Press x 10 x 8 x 6 (sloppy)

3) Dips (with 20kg DB) x 10 x 8 x 6

4) Close Grip Bench
50kg x 10
55kg x 8
57.5kg x 6

5) Medicine Ball Throws 2 x 20

6) Dips to Failure - 17

*********
Must admit, this workout looked alot more fun on paper than it actually was...

WHIP IT!

Saturday June 22, 2013

Back Work

1) Wide-grip Pulls-ups x 12 x 10 x 8

2) Bent Over Rows x 12 x 10 x 8 x 8

3) Seated Row (rope) x 15 x 12 x 12

4) Bent Over T-Bar Rows x 12 x 10 x 10 x 10

5) Deadlifts (100kg) x 10 x 8 x 6

WHIP IT!

WHIP IT! wrote: »

Saturday June 22, 2013

Back Work

1) Wide-grip Pulls-ups x 12 x 10 x 8

2) Bent Over Rows x 12 x 10 x 8 x 8

3) Seated Row (rope) x 15 x 12 x 12

4) Bent Over T-Bar Rows x 12 x 10 x 10 x 10

5) Deadlifts (100kg) x 10 x 8 x 6

Tuesday June 25, 2013

On the Early Shift so dropped in on he way home, did a decent 40-min Spin Class and then did the second half of the above workout which I didn't get finished on Saturday...

Biceps

1) Hammer Curls
18kg x 10
20kg x 8
22kg x 6
22kg x 6

2) Spider Curls x 10 x 8 x 6

3) Concentration Curls x 10 x 8 x 6

4) Preach Curls x 10 x 8 x 6

5) EZ Bar Curls x 10 (lowered weight) x 20

WHIP IT!

Friday June 28, 2013

Warm-up: Stretching and some Hip stuff... then a moderate enough 30-min Spin Class... after that, I went to work!

1) SUPERSET
BB Squat 100kg x 10; 100kg x 10; 100kg x 10; 110kg x 10; 110kg x 10
with
Bench Press 80kg x 10; 80kg x 10; 80kg x 10; 80kg x 10; 82.5kg x 10

2) SUPERSET
Chin-ups 5 x 10
with
DB Lunges 5 x 10

3) SUPERSET
Military Press (35kg x 10) x 5
with
BB Rows 5 x 10

4) SUPERSET
Tricep Pushdowns 5 x 10
with
EZ Bar Curls 5 x 10

*******
Whole thing took me pretty much two hours (not including Spin class etc) and was well needed after a lazy week that involved alot of golf and very little gym work!

WHIP IT!

Saturday June 29, 2013

Stretching, Foamrolling, resistance band-using marathon today... badly needed cos everywhere ached after yesterday!

"That just means it's workinggggggg...!!!"

WHIP IT!

Tuesday July 2

Late to the gym today cos I'm a lazy motha f*cka!

Warm-up: All the stetches...

1) SUPERSET
Deadlift 100lg x 10; 100kg x 10; 100kg x 10; 100kg x 10; 110kg x 10
with
Inclined DB Press 22.5kg x 10; 22.5kg x 10; 24kg x 10; 24kg x 10; 26kg x 10

****

That represents 25% of what I had planned for today - I'll kick my own a*se later.... best thing I'll take from it though, I'm really seeing the benefits of the shoulder mobility work I've been doing the past 4/5 weeks. The inclined press is where I'd usually feel pain in it most - more so than a flat bench or a straight shoulder press - but today it was almost completely pain free... if you aint working on mobility, people, start doing it today... or wait 3/4 years like me and waste money on trips to physios etc...

WHIP IT!

9,000 Views... here's a loada people getting killed... RIP 'T'... *

https://www.youtube.com/watch?v=JhFeZZflUj4

*I promise I'll stop doing this after 10k!

WHIP IT!

Thursday July 4...

Having a bash at Hanley's mate's Dirty-35 programme... well, kinda - equipment allowing!

1) Kettlebell Swings 5 x 5
As the heaviest KB in my gym is only 28kg, this became 5 x 10

2) BB Squats 5 x 5
Warm up:
40kg x 5
60kg x 5
80kg x 5
100kg x 5

Work Sets
120kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5
127.5kg x 5

3) Weighted Ring DIPS 5 x 5
Just realised I made a right balls of this! Thought it said ROWS! So did 5 x 10 BB Rows at bodyweight! Stoopid... reading has kippered me again!

4) Pull-up 5 x 5
With 15kg added 3 x 5
With 10kg added 2 x 5

Then did a few bicep curls just cos... ye know... and 40 push-ups to finish...

WHIP IT!

>>> For the record, anyone who went to the gym today in that weather deserves a feckin' medal!! <<<

Tuesday July 9

1) SUPERSET
BB Squats 100kg x 10; 100kg x 10; 100kg x 10; 100kg x 10; 105kg x 10
with
Bench Press 75kg x 10; 80kg x 10; 80kg x 10; 80kg x 10; 82.5kg x 10

2) SUPERSET
Chin Ups (+12.5kg) 5 x 10
with
Lunges 5 x 10 each leg

3) SUPERSET
DB Standing shoulder Press 17.5kg DBs x 10 (5 sets)
with
BB Rows 5 x 10

4) SUPERSET
Tricep Rope Pulldowns 5 x 10
with
EZ Bar Curls 5 x 10

WHIP IT!

Played a GAA match last night (in goal) so nothing too strenuous today... was up at crack of dawn, so got to the gym early and got a good Recovery Session in...

Foamolled... stretched everything (twice)... resistance banded... then had a decent 30-min Spin Class... abused myself with a sliothar... then headed for a sauna, jacuzzi and home... walked the dog then round a local footy pitch so threw in 10 Pull-ups and 30 Push-ups - Topless (for extra 'F*CK YEAH!' :pac: )

WHIP IT!

Saturday July 13

1) SUPERSET
Deadlifts 110kg x 10; 110kg x 10; 110kg x 10; 110kg x 10; 115kg x 10
with
Inclined DB Press 26kg x 10; 26kg x 10; 26kg x 10; 26kg x 10; 27.5kg x 10

2) SUPERSET
Seated Rows 3 x 10
with
Single Leg Squats 3 x 10 each side

3) SUPERSET
Lat Pulldowns 3 x 10
with
Arnold Press 3 x 10

WHIP IT!

Sunday July 14

Foamrolled... stretched... done stuff with stretchy bands... watched the Dubs hammer Meath... in that order :cool:

Good day...

WHIP IT!

Tuesday July 16

1) SUPERSET
Front Squats (Squat Rack out of commission today, so these became...) Zercher Squats 5 x 10
with
Standing DB Shoulder Press (20kg) 5 x 10

2) SUPERSET
Pullovers (30kg) 5 x 10
with
Romanians DLs 5 x 10

3) SUPERSET
One Arm DB Rows (40kg) 5 x 10
with
DB Flyes (14kg) 5 x 10

4) SUPERSET
EZ Bar Curls 5 x 10
with
Standing Tricep Extensions (22.5kg) 5 x 10

WHIP IT!

Wednesday July 17

Foamrolling, stretching, band-work etc etc today... got me some tender hamstrings after yesterday... damn you Romanian Deadlifts, you sneak up on me every time!

longhorn2013

Hey great reading there. Thinking of giving this program a go. You seem happy with the progress you have made. Just a few questions...how long roughly would each gym session take and would you say your diet was decent while doing the program? Thanks

WHIP IT!

longhorn2013 wrote: »

Hey great reading there. Thinking of giving this program a go. You seem happy with the progress you have made. Just a few questions...how long roughly would each gym session take and would you say your diet was decent while doing the program? Thanks

I would certainly recommend the Built Like A Badass programme. It's interesting, varied and all the exercises are simple, making completing the programme achievable for any regular gym head... I would say my diet was "just ok" during the two times I did BLAB... it was probably better than your Average Joe but not quite clean enough to really get the best results out of the programme.

I'm off on hols in a couple of weeks so I'm just kinda threading water until then... I might get right back into BLAB for a third time when I get back...

Hope this is helpful and thanks for your input...

EDIT: And to answer your first question, I would say each session took ~1hr 15mins

EDIT #2: Also, just to point out, the last few weeks I haven't been following any particular programme. My second stint of BLAB finished at Post #134 of this Log... I really should change the name of the Log actually!

longhorn2013

Think ill give it a go anyway. Were you happy with the gains you made??

WHIP IT!

longhorn2013 wrote: »

Think ill give it a go anyway. Were you happy with the gains you made??

Yes, it tightened up my body and made me generally fitter and stronger all round - exactly what I wanted.

longhorn2013

Thanks for that..one last question! In fairly good shape at moment but need a bit of work on the legs. How did you find this program hit the legs and also of you felt much stronger on the legs? Cheers

WHIP IT!

longhorn2013 wrote: »

Thanks for that..one last question! In fairly good shape at moment but need a bit of work on the legs. How did you find this program hit the legs and also of you felt much stronger on the legs? Cheers

Yes there's a lot of leg work. You'll see from the Log I doubled up on the big lift days on my second BLAB stint - I'd recommend doing that if u felt there wasn't quite enough big lifting involved.

WHIP IT!

Tuesday July 23

1) SUPERSET
BB Squats 100kg 5 x 10
with
Bench Press 80kg 3 x 10; 1 x 9(+1F) and 75kg x 10

2) SUPERSET
Chin-ups 5 x 10
with
Lunges 5 x 10 each side

3) SUPERSET
Military Press (32.5kg) 5 x 10
with
BB Rows 5 x 10

4) SUPERSET
Tricep Pushdowns 5 x 10
with
Ez Curl Bar Curls 5 x 10

Over indulged a little on Saturday and I paid for it today! Was definitely a little bit short for first Superset but got a second wind thereafter...

WHIP IT!

Friday July 26

1) Inclined BB Press, 50kg x 10 x 8 x 6

2) Inclined DB Press, 26kg x 10 x 8 x 6

3) Inclined DB Flyes, 12.5kg x 10 x 8 x 6

4) Dips (Chest) x 10 x 8 x 6

5) Cable Crossovers x 10 x 8 x 6

6) Medicine Ball Push-Ups x 20 x 15

7) Cable Bar Pushdowns x 12 x 10 x 8 x 8

8) French Press x 10 x 8 x 6

9) Dips (+16kg) x 10 x 8 x 6

10) Close Grip Bench Press, 50kg x 9 x 8 x 8 x 8

11) Medicine Balls Throws 2 x 20

12) Dips (BW) x 13