Secret Workouts of Walter Mitty

Yer Aul One

80kg 6'1"

Started training about 9 months. Doing a lot of superficial workouts. Changing my focus to more starting strength exercises.

Yer Aul One

Tuesday:

Squats 4*8 (60kg)
DLs 4*8 (60kg)
Leg Press 3*8 (90kg)
R Twists 3*30 (6kg)
Planks 3*30s

Yer Aul One

Wed:

DB Bench P 3*8 (27.5kg)
DB Flyes 3*8 (10kg)
Tricep Dips 3*8 (BW)
Incline DB Bench P 3*8 (20kg)
Rope Pulldown 3*8 (7.5kg)

Yer Aul One

Thursday:

Wide(ish) grip Pull Ups 1*5, 2*4 (BW)
Seated Row 3*8 (59Kg)
Bentover Single DB Row 3*8 (20Kg)
Bentover BB Row 3*8 (40Kg)
Hammer Curls 3*8 (12.5Kg)
Chin Ups 1*5 (BW)
Lat PDowns 3*8 (59Kg)

Yer Aul One

Friday:

Squats 4*8 (65kg)
DLs 4*8 (65kg)
Leg Press 3*8 (100kg)

A little too much chatting today. Tough using a work gym at lunchtime- sometimes you can get nabbed talking shop!

Yer Aul One

Sunday

Got slight bit of food poisoning on Friday evening so I felt quite weak (still) on Sunday. Hence the drop on DB Bench.

Incline BB Bench 1*8 (40Kg), 1*8 (42.5Kg), 1*8 (45Kg)
DB Seated Shoulder Press 3*8 (20Kg)
DB Bench Press 1*6 (27.5Kg), 2*8 (25Kg)
DB Flyes 3*8 (10Kg)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 3*8 (8Kg)

The food poisoning meant I got sick all over my bed, all over the bathroom, all over a massive rug and in two pairs of shoes. Most of this stuff is now just out my back garden. I am hoping it just stops existing soon and I can go on with my life!!
Shellfish is now a no-go'er for me. At least I wasn't travelling in Peru this time...

Yer Aul One

Monday:

Wide(ish) grip Pull Ups 2*6, 1*5 (BW)
Seated Row 3*8 (59Kg)
Bentover Single DB Row 3*8 (20Kg)
Bentover BB Row 2*8 (40Kg), 2*8 (45Kg)
Hammer Curls 3*8 (12.5Kg)
Chin Ups 1*5, 1*4 (BW)
Lat PDowns 3*8 (59Kg)

Yer Aul One

Tuesday:

Squats 4*8 (70kg)
DLs 4*8 (70kg)
Leg Press 3*8 (100kg)

I hurt my lower back. I am so annoyed with myself. Not really sure the cause but most likely watching too many different YouTube videos on DL form. Too many conflicting opinions... Maybe if I took a video of my form I could get the kind people of boards to review it for me.

I think there is a thread for it or even post it in the off topic one and people  who know things will probs comment for ya

Yer Aul One

bluewolf wrote: »

I think there is a thread for it or even post it in the off topic one and people  who know things will probs comment for ya

Thanks, now I just have to get over the cringe of recording myself working out.

I doubt my boney, white legs will look too hot on the silver screen...

Yer Aul One

Thursday

Back sore but getting back some mobility

Flat DB Bench 3*8 (27.5Kg)
Incline DB Bench 3*8 (20Kg)
DB Seated Shoulder Press 3*8 (20Kg)
Cable Flyes 3*8 (15Kg)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 3*8 (8Kg)

Yer Aul One

Friday:

Wide(ish) grip Pull Ups 2*6, 1*5 (BW)
Seated Row 3*8 (64Kg)
Bentover Single DB Row 3*8 (20Kg)
Bentover BB Row 3*8 (40Kg)Wide, 3*8 (40Kg)Narrow
Hammer Curls 3*8 (12.5Kg)
Lat PDowns 3*8 (64Kg)

Yer Aul One

Saturday:

Squats 4*8 (75kg), 1*8 (80Kg)
DLs 4*8 (80kg)
Leg Press 3*8 (90kg)
Ab Wheel 3*8 (to 30%)

Yer Aul One

Monday:

One of the lads in the gym stopped me when I was doing my first set of DB Bench. Told me I was pushing with my shoulders and not using my chest effectively. Said I was on one way ticket to a busted shoulder. Told me to go down the weight and keep shoulder blades on bench throughout stoke. Really has hurt my confidence now, felt like bench was something I had nailed. Now I feel like I am probably doing everything wrong...(thanks to him for helping obviously)

Flat DB Bench 1*8 (27.5Kg), 3*8 (22.5Kg)
Incline DB Bench 3*8 (20Kg)
DB Seated Shoulder Press 3*8 (20Kg)
Flyes 3*8 (10Kg)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 3*8 (8Kg)

Yer Aul One

Hopefully there will be less traffic here than on the main forums (embarrassed). Would really appreciate people's critique on my DL and Squat:

http://youtu.be/01obnl94w4o

http://youtu.be/R91ve2CRU84

Alf Veedersane

Yer Aul One wrote: »

Monday:

One of the lads in the gym stopped me when I was doing my first set of DB Bench. Told me I was pushing with my shoulders and not using my chest effectively. Said I was on one way ticket to a busted shoulder. Told me to go down the weight and keep shoulder blades on bench throughout stoke. Really has hurt my confidence now, felt like bench was something I had nailed. Now I feel like I am probably doing everything wrong..

It's something a lot of people do. It's a relatively easy technique fix and when you get it right, your benching will get stronger because your shoulders are more stable. Just really consciously work on it through warm ups

Yer Aul One

Tuesday:

Wide(ish) grip Pull Ups 1*8, 1*7, 1*6 (BW)
Seated Row 3*8 (62Kg)
Bentover Single DB Row 3*8 (22.5Kg)
Bentover BB Row Narrow 3*8 (45Kg)
Bentover BB Row Wide 3*8 (45Kg)
Hammer Curls 3*8 (12.5Kg)
Lat PDowns 3*8 (62Kg)

Yer Aul One

Wednesday:

Squat 3*5 (80Kg), 1*8 (70Kg)
Deadlift 4*8 (80Kg)
LegPress 3*8 (90Kg)
Tricep Dips 3*8 (BW)

Yer Aul One

Thursday:

DB Seated Shoulder Press 3*8 (20Kg)
Incline BB Bench 1*8 (40Kg), 2*8 (45Kg)
DB Bench Press 4*8 (25Kg)
DB Flyes 3*8 (10Kg)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 1*8 (9KG) 2*8 (8Kg)


In life news:
Booked a holiday to Dubai & South Africa in March/April and told landlord it would be my last month in my house. I am going to move home for a couple of months and save for my bigger life news: Going to Sydney, via some travelling in Asia first(hopefully June)!

Chucky the tree

Yer Aul One wrote: »

Hopefully there will be less traffic here than on the main forums (embarrassed). Would really appreciate people's critique on my DL and Squat:

http://youtu.be/01obnl94w4o

http://youtu.be/R91ve2CRU84

It's hard to tell on the squat, but it looks like your aren't reaching parallel in the video. Same with the deadlift video, it's difficult to tell from the angle but it looks like the bar is coming too far away from your body when you're are going down. Also in the bottom position your hips look very high up, maybe try sink them down a bit more.

Yer Aul One

Chucky the tree wrote: »

It's hard to tell on the squat, but it looks like your aren't reaching parallel in the video. Same with the deadlift video, it's difficult to tell from the angle but it looks like the bar is coming too far away from your body when you're are going down. Also in the bottom position your hips look very high up, maybe try sink them down a bit more.

Thanks mate, I agree on all counts. My deadlift motion seems inconsistent and the bar definitely sometimes comes away from my body too far.
On the descent, i dont think I am sticking my arse out enough which is causing my back to round a tiny bit. Then I need to bend my knees slightly earlier to get my hips down, so I am driving with the legs back up and not doing a good morning exercise.

Cheers for the feedback!!

Yer Aul One

Friday:

Wide(ish) grip Pull Ups 6*4 (BW)
Seated Row 3*8 (62Kg)
Bentover Single DB Row 3*8 (22.5Kg)
Bentover BB Row Narrow 3*8 (50Kg)
Bentover BB Row Wide 4*8 (50Kg)
Lat PDowns 3*8 (62Kg)
Fully Wide Grip Pull Up 1*3

I am really happy with my consistency going to the gym since my injury at xmas. Really starting to improve I think.

Starting taking creatine before my workouts a couple of weeks ago and I am really noticing the strength increase!

papu

Yer Aul One wrote: »

Hopefully there will be less traffic here than on the main forums (embarrassed). Would really appreciate people's critique on my DL and Squat:

http://youtu.be/01obnl94w4o

http://youtu.be/R91ve2CRU84

You tip forward a little bit at the bottom of the squat, there's some mobility you need to address in your ankles and probably you hips.

Check if you can do pistol squats, this will show if you have proper ankle ROM. You don't quite hit parallel so you need to open up the hips more , maybe pointing you feet out slightly , and focus on pushing you knees out as you squat , so you can sit almost straight down!

Not the worst though!

Yer Aul One

Saturday:

Nonsense workout. Brought a friend for their first workout, so spent all my time showing them exercises.

Squat 5*5 (80Kg)
Deadlift 4*8 (80Kg)
Hammer Curls 3*8 (12.5Kg)

On my last rep of my last squat set, I failed. I was locked on my honkers and couldnt move. Had to shout for help, this girl came over and held the bar while I collapsed on the floor. Felt like a total wimp...

Yer Aul One

papu wrote: »

You tip forward a little bit at the bottom of the squat, there's some mobility you need to address in your ankles and probably you hips.

Check if you can do pistol squats, this will show if you have proper ankle ROM. You don't quite hit parallel so you need to open up the hips more , maybe pointing you feet out slightly , and focus on pushing you knees out as you squat , so you can sit almost straight down!

Not the worst though!

Tried to do a pistol squat. Absolutely no way I would be able to perform those. Not sure what that means...

Yer Aul One

Monday:

Wide(ish) grip Pull Ups 5*4 (BW)
Seated Row 3*8 (62Kg)
Bentover Single DB Row 3*8 (22.5Kg)
Bentover BB Row Narrow 3*8 (50Kg)
Bentover BB Row Wide 4*8 (50Kg)
Lat PDowns 3*8 (62Kg)
Fully Wide Grip Pull Up 1*1

Yer Aul One

Tuesday:

DB Seated Shoulder Press 3*8 (20Kg)
Incline BB Bench 3*8 (45Kg)
DB Bench Press 3*8 (25Kg)
DB Flyes 3*8 (12.5Kg)
Rear Delt Raise 3*8 (10Kg)
Front Delt Raise 3*8 (9KG)

DB Incline Press 1*15, 1*12 (20Kg) - just wanted to keep practising firing my chest and not pushing with my shoulders here, not part of my usual routine

Informally handed in my notice in work just before session. Clear mind!

papu

Yer Aul One wrote: »

Tried to do a pistol squat. Absolutely no way I would be able to perform those. Not sure what that means...

Means you need to work on Ankle Mobility! You cant get knees over toes enough to keep your center of mass over your midfoot.
Look up some Kelly Starrett ankle mobility videos on youtube, great resource .

Yer Aul One

papu wrote: »

Means you need to work on Ankle Mobility! You cant get knees over toes enough to keep your center of mass over your midfoot.
Look up some Kelly Starrett ankle mobility videos on youtube, great resource .

Thanks Papu! I'll check it out

Yer Aul One

Thursday:

Day off yesterday. Got inoculations in my arm last night so happy it was leg day.

Squat 5*5 (80Kg)
Deadlift 4*8 (80Kg)
Leg Press 3*8 (100Kg)
Hammer Curls 1*8 (12.5Kg), 2*8(15Kg)

Felt strong today, I actually regret not trying to up the weight on DL and Squat.

ninamc

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

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.