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

Hanley · 10-10-2013 11:19pm

WHIP IT! wrote: »

Where should they start, a little higher?

Whatever gets your Shins close to vertical!

WHIP IT! · 12-10-2013 6:10pm

Saturday October 12

Warm-up: Foamroller, stretches, sliothar abuse...

1) Good Mornings: 5 x 5

2) Bench Press
Empty Bar x 10
60kg x 5
80kg x 5
90kg x 5
95kg x 5
97.5kg x 5
100kg x 5
102.5kg x 4 (bottled the last rep)

3) BB Rows: 5 x 5

4) BB Curls: 5 x 5

5) Close Grip Bench Press: 80kg 5 x 5

Gratuitous Saturday-night-tight-tshirt-arm-work:
1) 21s x 4 sets

2) SUPERSET x 2
Tricep Pushdowns x 30
with
15kg DB Curls x 10 each
with
Close grip push-ups x 20..... well, the first set was x 20, the second set was x 10... x 4... x 2... x 2... x 2... (=20!)..... Faceplant!

WHIP IT! · 20-10-2013 3:00pm

Sunday October 20

An unplanned week off after a Fawlty Towers-style DIY accident at home last Sunday... stitches out, back to work!

Warm-up: Foamrolling, stretching, bandwork, sliothar work...

1) DB Swings
42kg 5 x 5

2) BB Squats
Warm Up
Empty Bar x 6
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5

Work Sets
130kg x 5
135kg x 5
137.5kg x 5
140kg x 5
142.5kg x 5

3) Weighted Dips: +30kg 5 x 5

4) Weighted Pull Ups: +15kg 5 x 5

Happy enough considering I've been on the couch for a week! Back to the grind now though...

WHIP IT! · 23-10-2013 4:24pm

Wednesday October 23

1) Deadlifts
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 3
160kg x 3
170kg x 3
175kg x 3
175kg x 3
180kg x 3

https://www.youtube.com/watch?v=3YzaYCtNTsc

2) BB Lunges 3 x 5

3) Inclined BB Press 3 x 5

4) Weighted Chins (+30kg) 3 x 5

WHIP IT! · 25-10-2013 2:53pm

Friday October 25

1) Good Mornings
60kg x 5
70kg 2 x 5

2) Bench Press
Empty Bar x 5
50kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 5
97.5kg x 5
100kg x 5
105kg x 5

Very happy with the bench, strongest it's felt in several weeks. Was very disheartening last week when I couldn't complete 102.5kg x 5 so this has lifted the ol spirits... as always, critical analysis welcome!

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

3) BB Rows 5 x 5

4) BB Bicep Curls 5 x 5

5) Close Grip Bench Press
70kg x 5
80kg 3 x 5
85kg x 5

WHIP IT! · 30-10-2013 3:40pm

Wednesday October 30

1) KB Swings
42kg 3 x 5
46kg 2 x 5

2) BB Squats
Empty Bar x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 5
135kg x 5
140kg x 5
142.5kg x 5
145kg x 5

This was a possibly a mistake... didn't feel quite as strong on the Squat as I did last week but kinda bulled on regardless. Not sure it was a good idea, was conscious of the fact I'd no belt and can feel a bit of a twinge in my back now since. The last set is a bit dubious anyway, depth-wise - was a bit of a cowardly effort truth be told!

Anyhoo, stopped in at D8 Fitness on the way to work and done what I should've done six months ago when my belt first went missing... bought a f*cking new one! Some really cool stuff in there by the way, well worth a visit if you've never been...

https://www.youtube.com/watch?v=cw33Z20X0oM

3) Weighted Dips
+30kg 3 x 5
+36kg 2 x 5

4) Weighted Pull Ups
+15kg 5 x 5

Hanley · 30-10-2013 3:57pm

Looks like stance could be a bit wider. That big black pad on the bar is moving the center of gravity higher and making it VERY hard on your too. It's one of the main reasons you keep getting kicked forward and stressing your back

WHIP IT! · 30-10-2013 4:08pm

Hanley wrote: »

Looks like stance could be a bit wider. That big black pad on the bar is moving the center of gravity higher and making it VERY hard on your too. It's one of the main reasons you keep getting kicked forward and stressing your back

No kiddin... I wouldn't even have thought of that... thanks H!

Alf Veedersane · 30-10-2013 4:12pm

Granted, I don't squat that heavy but if you have it set on your back right then you won't need the pad.

WHIP IT! · 30-10-2013 4:18pm

Alf Veedersane wrote: »

Granted, I don't squat that heavy but if you have it set on your back right then you won't need the pad.

It's so squishy though...

Hanley · 30-10-2013 4:18pm

WHIP IT! wrote: »

No kiddin... I wouldn't even have thought of that... thanks H!

Not just a pretty face am i!

Here actually if you're around this weekend and wanna come down to the gym for half an hour I can show ya where to put that bar (wahey) and have that chat rather than playing phone tag?

Think I'm sitting down with sarah and karla on sunday at some point!

Lemme know.

Alf Veedersane · 30-10-2013 4:20pm

WHIP IT! wrote: »

It's so squishy though...

Your back might be if you keep using it! :P

WHIP IT! · 30-10-2013 4:24pm

Hanley wrote: »

Not just a pretty face am i!

Here actually if you're around this weekend and wanna come down to the gym for half an hour I can show ya where to put that bar (wahey) and have that chat rather than playing phone tag?

Think I'm sitting down with sarah and karla on sunday at some point!

Lemme know.

Will do! :cool:

WHIP IT! · 31-10-2013 12:28pm

Thursday October 31

Just been for a four-mile trail run through a forrest because I watched a YouTube motivational video last night and felt "inspired"... stoopid f*cking internet - it'll never catch on!

Oh the Leg DOMS...

Alf Veedersane · 31-10-2013 12:43pm

WHIP IT! wrote: »

Thursday October 31

Just been for a four-mile trail run through a forrest because I watched a YouTube motivational video last night and felt "inspired"... stoopid f*cking internet - it'll never catch on!

Oh the Leg DOMS...

Consider yourself lucky you weren't tripped by hidden roots.

Unless you were...

WHIP IT! · 05-11-2013 3:09pm

Well, well, wellllll.... I have been one lazy mutha the past few days...

Tuesday November 5

1) Bench Press: 60kg, sets of 10 with strict 90secs rest in between
9 x 10
1 x 8 (so close!)

2) Run the Rack Bicep Curls: 12.5kg x 4; 15kg x 4l 17.5kg x 4; 20kg x 4 then back down through the rack to 12.5kg again... followed by Neg Reps BB Curls x 3

3) Tricep Pushdowns: 3 x 15

4) Chin-Ups x 20

5) Pull-Ups x 5

6) Spinning Class: 40mins and tough enough going too!

WHIP IT! · 07-11-2013 3:50pm

Thursday November 7

Warm-up: Got me haircut.... then did some foamrolling, bandwork, stretching etc...

1) Deadlift
Empty Bar x 5
60kg x 5
100kg x 5
120kg x 4
(*belt*)
140kg x 3
160kg x 3
170kg x 3
175kg x 3
180kg x 3
185kg x 3

Third rep is just horrible... I hate it so much...

https://www.youtube.com/watch?v=2sfM43Wlj1E

2) BB Lunges 3 x 5

3) Inclined BB Press
60kg x 5
70kg 4 x 5

4) Weighted Chin-Ups: +32.5kg 5 x 5

Hanley · 07-11-2013 4:05pm

Man... stop deadlifting.

Bar's too far away. Hips aren't low enough. You NEVER develop any sort of arch or tightness.

...we need to have a serious talk this weekend

WHIP IT! · 07-11-2013 4:12pm

Hanley wrote: »

Man... stop deadlifting.

Bar's too far away. Hips aren't low enough. You NEVER develop any sort of arch or tightness.

...we need to have a serious talk this weekend

Ya read my mind...

WHIP IT! · 08-11-2013 4:01pm

Friday November 8

Played 1hr 15mins of five-a-side this morning... not what the Doctor ordered after a day of sh*t Deadlifting... feeling tender

WHIP IT! · 09-11-2013 8:49pm

Saturday Nov 9

Lots of foamrolling and mobility work. Some band work, attacking the hips and shoulders...

1) BB Shoulder Press 2 x 10

2) BB Curls - '21s' x 4

3) SUPERSET x 3
Band Pushdowns x 30
12.5kg DB Curls x 10 each side
Close Grip Press-ups x 20

4) Pulls Ups x 8

WHIP IT! · 13-11-2013 2:56pm

Wednesday Nov 13

Warm-up: Foamrolling, working on the hips, shoulders and everything else... bandwork, sliotharballing!

Deadlift Central

60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
80kg x 5
80kg x 5
100kg x 3
100kg x 3
120kg x 3
140kg x 3
(*switched to mix grip*)
160kg x 1
180kg x FAIL
(*legged it downstairs, grabbed me straps*)
180kg x 1
190kg x 1
200kg x 1 (*PB* I'm sure)

Hips still a bit low I think but all in all an awful lot better. Basically when I looked in the mirror, I looked like a guy trying to Deadlift.. and not a guy trying to kill himself...

Had a few pointers from Hanley last Saturday... ye have to hand it to H - he talks alot and he doesn't half fancy himself... but the boy sure does know his stuff

:pac:

Hanley · 13-11-2013 3:07pm

Holy f*ck balls. DEFINITE improvement there.

Not perfect, and you can see your hips hunting for that start position but 100% better than before

WHIP IT! · 13-11-2013 3:13pm

Hanley wrote: »

Holy f*ck balls. DEFINITE improvement there.

Not perfect, and you can see your hips hunting for that start position but 100% better than before

Nice tshirt too - could've went Size Small... ripped b*stard! :cool: :pac:

Hanley · 13-11-2013 3:28pm

WHIP IT! wrote: »

Nice tshirt too - could've went Size Small... ripped b*stard! :cool: :pac:

You can grow into it.

Writing that email you asked for now btw.

WHIP IT! · 13-11-2013 3:30pm

Hanley wrote: »

You can grow into it.

Writing that email you asked for now btw.

The one with your bank account details so my uncle Ramadam Svengali can finally transfer his mother's inheritance over?? Thanks Man...

WHIP IT! · 14-11-2013 2:43pm

Thursday November 14

Warm-up: Stretching, some mobility work and two sets of Scap Pull-ups

1) Spinning Class - 35 mins, tough enough going!

2) Bench Press
60kg 10 x 10 with 90 secs rest in between

Happy to get through this because, to be honest, I could feel fatigue hitting around the end of the third set!

3) BB Row - 5x5

4) Bicep Curls - 5x5

WHIP IT! · 15-11-2013 6:34pm

Yusss.... :cool:

image by burgomeister08, on Flickr

WHIP IT! · 16-11-2013 2:51pm

Friday Nov 15

Played 1hr15 of five-a-side (actually, 8-a-side!) footy before work yesterday... gonna try make this a more regular thing of a Friday - fresh air is good for ya n footy is fun!

WHIP IT! · 19-11-2013 1:03pm

Monday November 18

Warm-up: Stretches and some scap Pull-Ups

1) BB Squat
BW x 10
Empty Bar x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
(*belt added*)
130kg x 1
140kg x 1
150kg x 1 (sloppy)
150kg x 1 (better)
155kg x 1 (tough)

2) Hammer Curls, Bicep Curls, Arnie Presses andddddd, I think that was it...

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

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