Secret Workouts of Walter Mitty

Yer Aul One

Saturday

Cardio
60mins 5-a-side footie and a quick dip in the sea

Gym
Bench Press 1*8 (60Kg), 2*6 (70Kg), 3*6 (65Kg)
Incline DB Press 4*8 (22.5Kg)
Chest Dips 4*8 (BW+ a chain which i presume is 10Kg)

Yer Aul One

Monday

Wide Grip Pull Ups 1*6, 1*5, 1*4, 1*3 (BW)
Deadlifts 3*5 (110Kg)
E-Z Bent Over Row 3*8 (68.6)
Seated Cable Row 3*8 (70Kg)

Yer Aul One

Tuesday:

Squats 1*8 (60Kg), 1*5 (100Kg), 3*5 (90Kg)
Leg Press 1*8 (80Kg, 120Kg, 160Kg, 160Kg)
Leg Extension 3*8 (50Kg)
Hamstring Curl 4*8 (41Kg)

Yer Aul One

Sunday:

Squats: 1*8 (70Kg), 1*5 (90Kg), 3*5 (100Kg)

Was on my last set and some guy came into the gym that was a really similar build to me. He came in and was seriously squatting ATG. It made me really look at my own depth and i was prob getting to parallel on 100kg, if even. So I decided to drop the ego, take all the weight off the bar and try learning to squat again.

ATG Squats: 1*10 (20Kg), 1*10 (30Kg), 1*8 (40Kg), 1*5 (50Kg), 1*5 (60Kg), 1*5 (70Kg), 1*5 (80Kg), 1*5 (85Kg), 2*5 (90Kg)

If I am totally honest, the 90kgs lift were itching higher than ATG so I shouldnt have pushed it that heavy but I felt amazing. I didnt think my mobility allowed me to go this deep. So happy that dude walked in. I was so impressed with myself on how low I could squat and hit numbers not miles away from my usual. I have a new purpose in life- to squat 100Kg+ ATG.

Need to make sure I dont have too much lumbar flexion on these so I will ask someone to have a look or take a video next time. It may be the case as I have had issues with this before, hence reason for only squatting to parallel.

Yer Aul One

Monday:

Incline DB Press 4*8 (25Kg)
Bench Press 1*6 (60Kg, 70Kg, 65Kg, 65Kg)
DB Flyes 4*8 (12.5Kg)
Chest Dips 4*12 (BW)

BW = 84kg at the moment

Yer Aul One

Tuesday

Tricep Dips 4*8 (BW)
DB Hammer Curls 4*8 (15Kg)

One Arm Cable Pulls 4*8 (18Kg)
Rope Pull Down 4*8 (40Kg)

Rope Curls 4*8 (30Kg)
Tricep Push Downs 4*8 (40Kg)

Yer Aul One

Monday:

DB Press 3*6 (30Kg)
DB Incline Press 3*8 (25kg)
Chest Dips 3*10 (BW)

Yer Aul One

For my records: 5th Metatarsal broken. 17th Jan. No training for first two weeks of Jan before break.

8 weeks out. May attempt some light upper body if I get put in a boot. At the moment in back slab.

Not training the last few weeks is taking its toll on me. Zero energy, more irritable. Miss it!

Yer Aul One

For my records: 5th Metatarsal broken. 17th Jan. No training for first two weeks of Jan before break.

8 weeks out. May attempt some light upper body if I get put in a boot. At the moment in back slab.

Not training the last few weeks is taking its toll on me. Zero energy, more irritable. Miss it!

Yer Aul One

Essentially 3 months of not training.

Just taken the boot off. Foot is very weak and sore. Not going to be doing much leg exercises that is for sure....but I would just be being lazy if I didnt get back into it so....

Wed:

Incline DB Press
1*8 20Kg
3*8 25Kg

DB Press
3*8 25Kg

Cable flys
3*8 10Kg

Yer Aul One

Thursday:

Lat Pull Down
3*8 60Kg

Seated Row
3*8 60Kg

1Arm Bent Over Row
3*8 25Kg

Yer Aul One

Friday:

25Kg Plate Squats 3*20
DB Shoulder Press 3*8 (20Kg)
Upright Rows 3*8 (35Kg)
Tricep Dips 3*8 (BW 81 Kg)
Cable Bicep Curls 3*8 (7.5Kg)


Those squats were very difficult, from a cardio and leg strength perspective. Foot ballooned out this weekend so not sure if they are related.

Yer Aul One

Saturday:

DB Bench 3*8 (27.5Kg)
DB Incline Bench 3*8 (20Kg)
DB Flyes 3*8 (10Kg)

Jumped on a spin bike for 10mins.

Weights feel so heavy after the break.

Yer Aul One

Rebroke foot in April. Had surgery to insert fixation into metatarsal on 1st August.

Out of boot, in shoes. Attempting to go back and do some upper body.

Yer Aul One

Monday:

Weight= 84Kg

Pull Ups 1*5, 1*4 (BW+10Kg), 1*7, 1*6 (BW)
Military Press 1*10 (33.8Kg), 3*10 (38.8Kg)
Arnies 3*8 (15Kg)
DB Press 3*8 (30Kg)
DB Incline Press 3*8 (25Kg) [~3 failed reps]

Yer Aul One

Tuesday

Pull Ups 1*7, 1*6 (BW)
Seated Row 3*8 (60Kg)
Close Grip Lat PD 3*8 (65Kg)
DB Bicep Curls 3*10 (12.5Kg)
Tricep Dips 3*15 (BW)
Cable Curls 3*8 (15Kg)
Tricep Pushdowns 3*8 (37Kg)