Secret Workouts of Walter Mitty

Yer Aul One · 14-04-2015 1:44pm

Back from a long holiday hiatus in South Africa. I was amazed with how quickly you can lose muscle and gain fat. I must have drank 2M beers.

Tuesday:

Squat 1*8 (60Kg), 1*8(80Kg), 2*8(90Kg)
DeadLift 1*8 (80Kg), 1*8(100Kg), 1*8(90Kg)
Calf Raise 3*8 (90Kg)
Leg Press 1*8 (140Kg), 2*8 (160Kg)

Yer Aul One · 15-04-2015 1:46pm

Wednesday:

DB Seated Shoulder Press 3*8(20Kg)
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(9Kg)
Front Delt Raise 3*8(9Kg)

Yer Aul One · 16-04-2015 2:31pm

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 (60Kg)
Lat Pulldown 3*8 (62Kg)
Hammer Curls 3*8 (12.5Kg) - Failures all over the place, was jacked!

Yer Aul One · 17-04-2015 3:08pm

Friday:

Squat 2*8 (80Kg), 1*8(90Kg), 1*10 (60Kg)
Calf Raises 2*16, 1*10 (80Kg)
Leg Curls 2*12 (35Kg) 1*10 (35, 40, 45Kg) - forced repetitions. No rest. Horrific experience.

A couple of bicep curls just so I could bring some blood back into my head after the leg curls, before I showered.

Yer Aul One · 20-04-2015 1:54pm

Monday:

Squat 4*8 (90Kg)
DeadLift 2*8 (100Kg), 1*8(90Kg)
Calf Raise 3*16 (90Kg)
Leg Press 1*8 (120Kg), 1*8 (140Kg), 1*8 (150Kg)

Yer Aul One · 21-04-2015 2:15pm

Tuesday:

Wide(ish) grip Pull Ups 4*6 (BW)
Seated Row 3*8 (77Kg)
Bentover Single DB Row 3*8 (25Kg)
Iso Lateral High Row 3*8 (25Kg)
Stiff Leg Deadlifts 3*8 (100Kg) (with straps)
Hammer Curls 3*8 (15Kg)

Yer Aul One · 24-04-2015 9:25am

Wednesday:

90min competitive football match

Thursday:

DB Seated Shoulder Press 3*8(25Kg)
Incline BB Bench 3*8(40Kg)
DB Bench Press 3*8(25Kg)
Cable Flyes 3*8(15Kg)
Tricep Dips 3*10(BW)
Tricep Extension 3*8 (17.5Kg)
Tricep Pulldown 1*20(7.5Kg)

Alf Veedersane · 24-04-2015 11:23am

Yer Aul One wrote: »

Wednesday:

90min competitive football match

Thursday:

DB Seated Shoulder Press 3*8(25Kg)
Incline BB Bench 3*8(40Kg)
DB Bench Press 3*8(25Kg)
Cable Flyes 3*8(15Kg)
Tricep Dips 3*10(BW)
Tricep Extension 3*8 (17.5Kg)
Tricep Pulldown 1*20(7.5Kg)

Do you notice benefits from weight training carrying over to football?

(Sawker or Gah?)

Yer Aul One · 24-04-2015 3:46pm

Alf Veedersane wrote: »

Do you notice benefits from weight training carrying over to football?

(Sawker or Gah?)

Not one bit. I got in a shoulder contest with two lads (totally off the ball) at the end of our game on Wednesday, I won those. But that is about the height of it.

It's soccer.

I recently started doing calf raises after I was advised you could spring higher from them, I am sceptical but hopeful.

Alf Veedersane · 24-04-2015 3:50pm

Yer Aul One wrote: »

Not one bit. I got in a shoulder contest with two lads (totally off the ball) at the end of our game on Wednesday, I won those. But that is about the height of it.

It's soccer.

I recently started doing calf raises after I was advised you could spring higher from them, I am sceptical but hopeful.

Just curious because I found it made a difference with me. Won more tackles, faster in sprints (despite not doing much sprint training). Partly down to being a healthier weight but definitely a sizeable part was down to being stronger.

Yer Aul One · 24-04-2015 4:00pm

Alf Veedersane wrote: »

Just curious because I found it made a difference with me. Won more tackles, faster in sprints (despite not doing much sprint training). Partly down to being a healthier weight but definitely a sizeable part was down to being stronger.

Hopefully it will start paying off but haven't noticed much yet.

I was never much of a bruiser anyway to be fair!

Alf Veedersane · 24-04-2015 4:14pm

Yer Aul One wrote: »

Hopefully it will start paying off but haven't noticed much yet.

I was never much of a bruiser anyway to be fair!

Fancy-dan winger?

Yer Aul One · 24-04-2015 4:27pm

Alf Veedersane wrote: »

Fancy-dan winger?

Centre midfield but more creation than destruction

Yer Aul One · 27-04-2015 3:47pm

Monday:

Squats 4*8 (100Kg)
DLs 3*8 (100Kg)

Hurt my lower back on my last DL set so left the gym to be safe. Putting on my socks was a struggle. Hopefully it doesn't put me out for long. It doesn't feel like a bad one.

Yer Aul One · 28-04-2015 5:31pm

Tuesday:

It's my birthday, I can gym if I want to...

DB Seated Shoulder Press 3*8(25Kg)
BB Bench Paused High Reps (30-40Kg)
DB Bench Press 3*8(22.5Kg)
DB Flyes 3*8(10Kg)
Rear Delt Raise 3*8 (10Kg)
Svend Press 3*10 (10Kg)

Trying so hard to fire my pectorials on bench exercises but really struggling. I am getting good advice but my body just doesnt seem to want to fire the pec. Today I felt strain in my biceps when BB benching and I just laughed. My body will use any muscle to lift that bar but my chest!

papu · 28-04-2015 10:36pm

Yer Aul One wrote: »

Tuesday:

It's my birthday, I can gym if I want to...

DB Seated Shoulder Press 3*8(25Kg)
BB Bench Paused High Reps (30-40Kg)
DB Bench Press 3*8(22.5Kg)
DB Flyes 3*8(10Kg)
Rear Delt Raise 3*8 (10Kg)

Trying so hard to fire my pectorials on bench exercises but really struggling. I am getting good advice but my body just doesnt seem to want to fire the pec. Today I felt strain in my biceps when BB benching and I just laughed. My body will use any muscle to lift that bar but my chest!

Feet up Bp when warming up is a good way to get the pecs firing , also try to "squeeze" feel them at lockout.

Yer Aul One · 29-04-2015 10:28am

papu wrote: »

Feet up Bp when warming up is a good way to get the pecs firing , also try to "squeeze" feel them at lockout.

I will try the legs up BP, thanks.

Alf Veedersane · 29-04-2015 10:32am

Worth watching this and trying it out:

Yer Aul One · 29-04-2015 1:17pm

Wednesday:

Wide Grip Pull Ups 5*6 (BW)
Seated Cable Row 3*8 (77Kg)
Bent Over E-Z Row 3*8 (60Kg)
E-Z 7s (10KG, 15Kg, 20Kg, 25Kg) Failed on 25Kg, finished set with 20Kg
Overhead Cable Curl 1*12 (5Kg, 7.5Kg, 10Kg)
Tricep Cable Pushdowns 1*12 (10Kg, 12.5Kg, 15Kg)
OH Tricep Cable Extension 1*12 (10Kg, 12.5Kg, 15Kg)

My back session was hijacked by a gym buddy who took me through a arms session. It was excellent to be fair. The above figures include a lot of helped and forced repititions

Yer Aul One · 29-04-2015 1:21pm

Cheers Alf, I had been given this advice before but I always thought they meant squeeze the bar through the motion. But never thought it meant @ set up.

I don't get to try this until next week but I am encouraged.

In other good news, I actually have chest DOMs today from my svend pressing, which feels amazing!

Yer Aul One · 30-04-2015 1:21pm

Wednesday Night:

65mins of competitive football match.

Rolled my ankle so came off. Sore today but no lasting damage it would seem.

Yer Aul One · 30-04-2015 1:28pm

Thursday:

Leg Press Quad 1*10 (100Kg), 3*10 (170Kg)
Leg Press Ham 1*10 (100Kg, 130Kg, 140Kg, 150Kg, 160Kg, 170Kg, 180Kg, 190Kg)
Ham Curl 1*10 (28Kg, 35Kg, 42Kg)
Calf Raise 1*12 (90Kg), 2*12 (100Kg)

Yer Aul One · 04-05-2015 10:18am

Saturday:

Tried out BHAF.ie gym. Was a nice relaxing gym. People working there were very sound and other people working out were pleasant. Good equipment. They are missing a deadlift platform.

Squats 3*8 (100Kg)
Leg Press Quad 3*8 (140Kg)
Leg Press Ham 3*8 (140Kg)
Ham Curl 1*8 (27Kg, 34Kg, 41Kg)
DLs 3*8 (100Kg)
Calf Raises 3*12 (90Kg)

Everyone usually says that you should be lifting more DL than squat. I feel I am closer to a move up in weight on squat than I am on DL. Maybe I need to just push on DL more. I know the order I do them in matters as well. I always do squats first thing but maybe if I changed the order I could move up on DL.

Yer Aul One · 04-05-2015 1:28pm

Monday:

OHP 3*8 (40Kg)
BB Bench 1*8 (50Kg, 55Kg, 60Kg, 60Kg)
Cable Flys 3*10 (15Kg)
Tricep Dips 3*10 (BW)

Fairly sure my chest was firing this time on Bench. So that is a great step forward. I used Hanley's technique above. Cheers Alf

Yer Aul One · 07-05-2015 1:34pm

Wednesday:

Wide Grip Pull Ups 4*7 (BW)
Seated Cable Row 3*8 (72Kg)
Bent Over E-Z Row 3*8 (60Kg)
E-Z 3*7s (20Kg) w/some Kg Hammer Curls
Bent Over DB Row 3*8 (25Kg)

Yer Aul One · 07-05-2015 1:37pm

Thursday:

DL 1*7 (105Kg) without straps
DL 2*8 (105Kg) with straps
Leg Press Quad 1*8 (140Kg, 150Kg, 160Kg)

105Kg DL is a PR but the straps were key. Couldnt believe how much that tiny 5Kg made such a difference. Glad I pushed myself to do it though. Need to get back into progression. I felt I had reached my maximum but that is just sissy talk!

Not much of a workout today though. Felt I needed some time to stretch.

Yer Aul One · 08-05-2015 1:33pm

Friday:

OHP 3*8 (40Kg)
Bench 1*8 (60Kg, 55Kg, 50Kg, 50Kg)
Svend Press 3*10 (10Kg)
Incline Bench 3*8 (40Kg)
Cable Flys 3*8 (15Kg)
Tricep Dips 3*10 (BW)
Cable Pulldown 2*8 (7.5Kg) 1*10 (5Kg)
Chest Press Machine 1*10 (30Kg, 40Kg, 50Kg)
E-Z Curls 2*777 (20Kg)
Hammer Curls 3*8 (7Kg)

Yer Aul One · 21-09-2015 8:11am

OK, not far off 4 months without training. I have been travelling for the last few months and I am now a Sydney resident. I fear the reaper big time about getting back into training.
I feel weak and out of shape. Serious dad bod stuff. Don't laugh at my returning numbers.

Yer Aul One · 21-09-2015 8:14am

Thursday:

Squat 3*8 60Kg
Deadlift 3*8 60Kg
DB Bench 3*8 22.5Kg
DB Shoulder Press 3*8 12.5Kg
E-Z Bar Row 3*8 40Kg

Grip strength on the deadlift was pityful. Also really sad with the detoriation in my ability to shoulder press. I took out 15s and quickly put them back before someone saw me struggle

Yer Aul One · 25-09-2015 4:36am

Wednesday:

Squat 3*8 60Kg
DB Bench 3*8 25Kg
DB Shoulder Press 3*8 15Kg
E-Z Bar Row 3*8 50Kg
Inside Grip Pull Ups 3*4 BW

Secret Workouts of Walter Mitty

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