Secret Workouts of Walter Mitty

Yer Aul One

ninamc wrote: »

Why don't you try under/over hand grip on your deadlift? Will help as you progress up the weights. And I just noticed your upper back rounds more on the last few reps. Jealous of your travelling plans

Is there a technique change required or just to concentrate keeping my back from rounding?

What I mean is, is there some smart movement I can do to ensure it doesnt happen, like stick bum out?

Yer Aul One

Friday

Wide(ish) grip Pull Ups 5*5 (BW)
Seated Row 3*8 (67Kg)
Bentover Single DB Row 3*8 (25Kg)
Bentover BB Row Narrow 3*8 (55Kg)
Bentover BB Row Wide 3*8 (55Kg)
Lat PDowns 1*8 (67Kg), 2*8 (62Kg)

Tried to do a couple of wide grip pull ups at then very end but I was max'd out. Enjoyable session. Legs and back are my favourite workouts!

Yer Aul One

Sunday:

DB Seated Shoulder Press 3*8 (20Kg)
Incline BB Bench 3*8 (50Kg)
DB Bench Press 3*8 (27.5Kg)
DB Flyes 3*8 (12.5Kg)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 3*8 (9KG)
BB Bench Press 1*10 (50Kg), 1*10, 1*8(60Kg)
Tricep Dips 3*8(BW+10Kg)

Yer Aul One

Monday:

DeadLift 1*8 (80Kg), 3*8 (85Kg)
Squat 4*5 (80Kg)
Leg Press 1*8 (90Kg), 2*8 (100Kg)
Hammer Curls 3*8 (15Kg)

Yer Aul One

Tuesday:

Wide(ish) grip Pull Ups 5*5 (BW)
Seated Row 3*8 (67Kg)
Bentover Single DB Row 3*8 (25Kg)
Bentover BB Row Narrow 1*8 (55Kg), 2*8(60Kg)
Bentover BB Row Wide 1*8 (60Kg), 2*8 (55Kg)
Lat PDowns 3*8 (67Kg)

Yer Aul One

Wednesday:

DB Seated Shoulder Press 3*8 (20Kg)
Incline BB Bench 3*8 (50Kg)
DB Bench Press 3*8 (27.5Kg)
DB Flyes 3*8 (12.5Kg)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 3*8 (9KG)
BB Bench Press 1*8 (50Kg), 1*8(55Kg), 1*8(60Kg), 1*6(65Kg)

I am going back football training after almost 8 weeks off with a fractured toe. It still hurts but I am really feeling the pressure from my manager and team mates so I said I would give it a go tonight.
I am not sure if I am ready but I doubt it. We will see tonight!

Yer Aul One

Wednesday Evening:

Low numbers at training so played a 4*4 for 90mins. Good cardio workout. I needed it. My toe is feeling fine today after it, so that's really good news! My touch was appalling though.

Yer Aul One

Thursday:

Squat 5*5 (80Kg)
DeadLift 5*5 (90Kg)
Leg Press 1*8 (100Kg), 2*8 (120Kg) {VERT}

Yer Aul One

Friday:

Wide(ish) grip Pull Ups 5*5 (BW)
Seated Row 3*8 (72Kg)
Bentover Single DB Row 3*8 (25Kg)
Bentover BB Row Narrow 1*8 (50Kg), 2*8(60Kg)
Bentover BB Row Wide 1*8 (60Kg), 2*8 (50Kg)
Lat PDowns 3*8 (67Kg)
Hammer Curls 3*8 (12.5Kg)

Yer Aul One

Saturday:

90 min competitive football match

Yer Aul One

Tuesday:

DB Seated Shoulder Press 3*8 (20Kg)
Incline BB Bench 3*8 (55Kg)
DB Bench Press 2*8, 1*7 (27.5Kg)
DB Flyes 3*8 (12.5Kg)
Rear Delt Raise 1*8(12.5Kg), 2*8 (10Kg)
Front Delt Raise 3*8 (8KG)
Tricep Dips 3*10 (BW)

Yer Aul One

Wednesday:

Squat 1*5 (85Kg), 4*5 (80Kg)
DeadLift 5*5 (90Kg)
Leg Press 3*8 (100Kg) {HORZ}
Calf Raises 3*12 (BW)

First time ever doing calf raises, I just saw someone in the gym doing them and decided to give them a go. They felt amazing. Adding that to my workout from now on.

Yer Aul One

Thursday:

Wide(ish) grip Pull Ups 5*5 (BW)
Seated Row 3*8 (72Kg)
Bentover Single DB Row 3*8 (25Kg)
Bentover EZ Bar Row Narrow 3*8 (50Kg), 3*8(60Kg)
Wide Grip Pull Ups 1*5 (BW)

Yer Aul One

Friday:

DB Seated Shoulder Press 3*8 (20Kg)
Incline BB Bench 3*8 (50Kg)
DB Bench Press 3*8 (27.5Kg)
DB Flyes 3*8 (12.5Kg)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 3*8 (9KG)
BB Bench 2*8 (60Kg), 1*7 (65Kg)

Yer Aul One

Saturday:

90min competitive football match

Yer Aul One

Tuesday:

Squat 1*5 (80Kg), 4*5 (85Kg)
DeadLift 1*5 (90Kg), 1*5 (95Kg), 3*5 (100Kg) PR
Leg Press 3*8 (100Kg) {HORZ}
Calf Raise 3*10 (100Kg)

Yer Aul One

Wednesday:

Wide(ish) grip Pull Ups 5*5 (BW)
Seated Row 1*8 (77Kg), 2*8 (72Kg)
Bentover Single DB Row 3*8 (25Kg)
Bentover EZ Bar Row Narrow 1*8 (50Kg), 2*8(60Kg)
E-Z Curls 1*8 (30Kg) ..shooting pain in my arms/stopped
Lat Pulldown 3*8 (67Kg)

Getting a lot of pain on my Ulna when curling. I never curl for this reason. Going to do some investigation into why now

Yer Aul One

Wednesday Night:

70mins of 6*6 football

Yer Aul One

Thursday:

DB Seated Shoulder Press 3*8 (22.5Kg) PR
Incline BB Bench 3*8 (50Kg)
DB Bench Press 3*8 (27.5Kg)
Cable Flyes 3*8 (15Kg)
Tricep Dips 3*10 (BW)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 3*8 (9KG)
BB Bench 2*8 (60Kg), 1*7 (60Kg)

Yer Aul One

Saturday:

90min competitive football match (QTR Final)

Was at 2 Many Djs the night before, so this was a truly awful experience. Playing 90 mins in CM.

Yer Aul One

Wednesday:

Squat 4*8 (80Kg)
DeadLift 3*8 (90Kg)
Leg Press 3*8 (110Kg), 2*8 (120Kg)
Calf Raise 3*10 (100Kg)

Back to more reps on DLs and Squats, used straps for 2 sets of the DLs

Yer Aul One

Wednesday Night:

60mins 7*7 training match

Yer Aul One

Thursday:

Wide(ish) grip Pull Ups 5*5 (BW)
Seated Row 3*8 (72Kg)
Bentover Single DB Row 3*8 (25Kg)
Bentover EZ Bar Row Narrow 1*8 (60Kg), 3*8(65Kg)
Lat Pulldown 3*8 (67Kg)

Pain again in my Ulna when doing EZ Rows. From an internet search its a common problem with no real solutions.

Yer Aul One

Friday:

DB Seated Shoulder Press 3*8 (22.5Kg)
Incline BB Bench 3*8 (55Kg)
DB Bench Press 3*8 (27.5Kg)
Cable Flyes 3*8 (15Kg)
Tricep Dips 3*10 (BW)
Rear Delt Raise 2*8 (10Kg),1*8 (12.5Kg)
Front Delt Raise 3*8 (9KG)
Hammer Curls 3*8 (12.5Kg)

Yer Aul One

Saturday:

90min competitive football match

Yer Aul One

Sunday:

14km hike up Djouce

Yer Aul One

Monday:

Squat 4*8 (80Kg)
DeadLift 3*8 (90Kg)
Leg Press 1*8 (130Kg), 1*8 (140Kg), 1*10 (150Kg)
Calf Raise 3*10 (100Kg)

Yer Aul One

Tuesday:

Wide(ish) grip Pull Ups 5*5 (BW)
Seated Row 1*8 (77Kg), 2*8 (72Kg)
Bentover Single DB Row 3*8 (25Kg)
Bentover EZ Bar Row Narrow 4*8 (65Kg)
Lat Pulldown 3*8 (67Kg)
Hammer Curls 3*8 (15Kg)

Yer Aul One

Wednesday:

DB Seated Shoulder Press 3*8 (22.5Kg)
Incline BB Bench 2*8 (57.5Kg), 1*8 (55Kg)
DB Bench Press 3*8 (27.5Kg)
Cable Flyes 2*8(20Kg), 1*8 (15Kg)
Tricep Dips 3*10 (BW)
OH Tricep Extension 3*8 (12.5Kg)
Some Rope Pull Downs (7.5Kg + 5Kg)
Svend Press 3*8 (10Kg)

Yer Aul One

Thursday:

Squat 3*8 (80Kg), 2*8(82.5Kg)
DeadLift 3*8 (100Kg)
Leg Press 1*10 (150Kg), 1*10 (160Kg), 1*10 (1700Kg)
Chin Ups 2*9 (BW)