Secret Workouts of Walter Mitty

Yer Aul One

Thursday:

DB Bulgarian Split Squats 3*8 (20Kg)
Sumo Deadlifts 1*8 (80Kg), 2*8 (90Kg)
DB Step Ups 3*8 (25Kg)

Yer Aul One

Friday:

DB Shoulder Press 3*8 (20Kg)
DB Bench Press 3*8 (25Kg)
Decline Bench Smith 3*8 (50Kg)
Cable Upward Flyes 3*8 (18Kg)
Tricep Dips 3*8 (BW)

Yer Aul One

Monday:

DB Bulgarian Split Squats 3*8 (20Kg)
Sumo Deadlifts 1*8 (80Kg), 1*8 (90Kg), 1*8 (95Kg), 1*8 (100Kg)
DB Step Ups 3*8 (25Kg)
Calf Raises 3*10 (100Kg)

Yer Aul One

Tuesday:

Pain in the Domain Interval Training 29mins

DB Shoulder Press 3*8 (20Kg)
DB Bench Press 3*5 (30Kg)...think this is a PB
Decline Bench Smith 3*8 (50Kg)
Cable Upward Flyes 3*8 (18Kg)
Tricep Dips 3*8 (BW)

Yer Aul One

Wednesday:

Wide Grip Pull Ups 2
Close Grip Pull Ups 4*5 BW
Bent Over BB Row 3*8 (63.8Kg)
Lat Pull Down 3*8 (55Kg)
Seated Row 3*8 (55KG)
Deadlifts 3*5 (100Kg)

Yer Aul One

Thursday:

DB Bulgarian Split Squats 3*8 (20Kg)
Sumo Deadlifts 2*5 (100Kg), 1*5 (105Kg), 1*5 (110Kg)
Calf Raises 3*10 (100Kg)

Yer Aul One

[font=Roboto, sans-serif]Monday:[/font]

[font=Roboto, sans-serif]DB Bulgarian Split Squats 3*8 (20Kg)[/font]
[font=Roboto, sans-serif]Sumo Deadlifts 1*5 (100Kg), 1*5 (105Kg), 1*5 (110Kg), 2*2 (120Kg)[/font]
[font=Roboto, sans-serif]Calf Raises 3*10 (110Kg)[/font]

Yer Aul One

Tuesday:

Pain in the Domain Interval Training 29mins

DB Shoulder Press 3*8 (20Kg)
DB Bench Press 3*5 (30Kg)
Decline Bench Smith 2*8 (50Kg)
Cable Upward Flyes 3*10 (18Kg)
Tricep Dips 3*8 (BW)

Yer Aul One

Wednesday:

Close Grip Pull Ups 4*5 BW
Bent Over BB Row 3*8 (63.8Kg)
Lat Pull Down 3*8 (55Kg)
Seated Row 3*8 (60KG)
DB Curls 3*8 (12.5Kg)

Couldn't do the deadlifts today, way too much DOMS from monday. Going to cancel Sumo's tomorrow and do conventional instead. If I can do a couple of reps @120 I will be happy

Yer Aul One

Thursday:

Lunges 3*8 (20Kg)
Bulgarian Split Squats 3*8 (20Kg)
DLs 1*5 (100Kg) 5*1 (120Kg)

Yer Aul One

Saturday:

Squats 1*5 (80Kg), 3*5 (90Kg)
Deadlifts 1*6 (100Kg), 3*6 (110Kg)
Pull Ups 4*8 (BW-assisted)

Yer Aul One

Sunday:

5Km Jog, 24mins

Yer Aul One

Monday:

DB Shoulder Press 3*8 (20Kg)
DB Bench Press 3*6 (30Kg)
Cable Upward Flyes 3*10 (18Kg)
Tricep Dips 3*8 (BW)

Yer Aul One

Tuesday:

Pain in the Domain 28:13

Yer Aul One

Been just running as training for this 5.6K fun run.

Ran it in 21'34" last night.

Back to the weights today, thank god

Alf Veedersane

Yer Aul One wrote: »

Been just running as training for this 5.6K fun run.

Ran it in 21'34" last night.

Back to the weights today, thank god

Nice running! Outdoors or on treadmill?

Yer Aul One

It was a fun run they have here in Sydney.

JP Morgan Chase. Its outdoors in a park. 8k runners and a bit of an uphill start.

Some lad ran it in 16'30" so I wont be celebrating too hard. I only remember doing three timed runs and that is my best.

Previous were:
5k - 20:08
10k - 43:49

Those were the Corporate runs they have in IFSC in Dublin on the flat.

Alf Veedersane

Yer Aul One wrote: »

It was a fun run they have here in Sydney.

JP Morgan Chase. Its outdoors in a park. 8k runners and a bit of an uphill start.

Some lad ran it in 16'30" so I wont be celebrating too hard. I only remember doing three timed runs and that is my best.

Previous were:
5k - 20:08
10k - 43:49

Those were the Corporate runs they have in IFSC in Dublin on the flat.

5k the Grant Thornton one?

Regardless of other times, they're pretty tidy times you've posted.

Yer Aul One

Haha yea, that Grant Thornton is a great little race. 5k is a good distance to get both sexes out in force.

No I am really happy with the time, don't get me wrong. Added bonus was the lads in work had put on a load of bets and backed me to break 22. So the beers were flowing after.

Alf Veedersane

Yer Aul One wrote: »

Haha yea, that Grant Thornton is a great little race. 5k is a good distance to get both sexes out in force.

No I am really happy with the time, don't get me wrong. Added bonus was the lads in work had put on a load of bets and backed me to break 22. So the beers were flowing after.

Nice!

"Lads...spend some of that money I made ye on beer.



For me"

Yer Aul One

Monday:

DB Bench Press 3*6 (30Kg)
Cable Upward Flyes 3*8 (18Kg)
Tricep Dips 3*8 (BW)

Yer Aul One

Friday:

Cable Curls 11Kg 4*12
Cable Push Downs 18KG 4*12

Tricep Dips BW 4*10
DB Curls 10Kg 4*12

Pushdowns 10Kg 4*12
EZ Curls 22.5Kg 4*8

Went with a friend to the gym, never do arm workouts but I seriously enjoyed the "pump" after. Does this make me a bad person?

Yer Aul One

Monday:

Gym:
Lunges 3*8 20Kg
Sumo DLs 1*8 (60Kg), 1*5 (100Kg), 2*5 (110Kg)
Calf Raises 1*10 (100Kg, 105Kg, 110Kg)

Lunges: I hate them, been trying to include them in my routine but i genuinely despise them. It may be time to buy a gym membership and stop doing exercises I hate just to get use out of my limited work gym

Cardio:
8xPull Ups
100m Run
x3
15xPush Ups
100m Run
x2
15xTri Dips
100m Run
x2

5 climbs of steps at full pace (~100 steps, 3x one at a time, 2x two at a time)

Busted my tyre on a pot hole cycling in this morning.

Yer Aul One

Tuesday

Cardio
28 min HIIT running

Gym
4*4 BW Wide Grip Pull Ups
Bent Over Rows 1*8 (53.8Kg), 2*8 (63.8Kg)
Seated Rows 3*8 (65Kg)
Hammer Curls 3*10 (12.5Kg)

Yer Aul One

Thursday:

Gym:
DB Bench Press 4*6 (30Kg)
Cable Upward Flyes 4*8 (18Kg)
Tricep Dips 4*8 (BW)

Messed around with one set of incline DB but was spent. Coming down with the flu. Weighed myself, back up to 85Kg. Left Ireland at 86 but had gone down to as low as 77Kg travelling.
Not sure if I look better or worse.

Yer Aul One

Friday:

Cable Curls 11Kg 4*8
Cable Push Downs 18KG 4*14

Tricep Dips BW 4*8
DB Curls 12.5Kg 4*12

Skull Crushers 22.5Kg 4*8
Rope Cable Curls 11Kg 4*8

Yer Aul One

Saturday:

Footie 5-a-side 1 hour. 21 degrees, so not too bad.

Going to start logging all my exercise. Not great at logging cardio at the moment.

Yer Aul One

Monday:

DB Lunges 3*8 20Kg
Calf Raises 2*10 (100Kg), 1*10 (105Kg)
DLs 1*5 (100Kg), 2*5 (120Kg), 1*5 (110Kg)
DB Bulgarian Splits 3*8 (20Kg)



2,014 184 47 217 63
Calories Carbs Fat Protein Sugar

Yer Aul One

Tuesday:

HIIT Pain in the Domain 30mins

Gym:
DB Shoulder Press 3*10 (20Kg)
DB Bench Press 3*6 (30Kg)
Dips 3*8 (BW)
Cable Flyes 3*8 (18Kg)

Still haven't fixed my bike, missing cycling in but everything in aus closes so bloody early so its hard to get anything. I also struggle identifying the size of tube I need. I bought the wrong one already.

Cals: 2315

Yer Aul One

Wednesday:

Wide Grip Pull Ups 4*4 BW
Close Grip Pull Ups 2*4 (BW)
Bent Over BB Row 3*8 (63.8Kg), 1*8 (68.8Kg)
Lat Pull Down 3*8 (60Kg)
Seated Row 3*8 (67.5KG)

Cals: 2554

Yer Aul One

Thursday:

Joined a real gym, it felt so nice to be able to squat and leg press again. I really missed it. Hate lunges and bulgarian splits, hopefully I never have to return to doing them to get my leg workouts.

Squats 1*6 (60Kg, 80Kg, 90Kg), 2*4 (100Kg)
Calf Raises 4*8 (60Kg)
Ham Curls 1*8 (36, 42, 50, 50Kg)
Leg Press 4*6 (110Kg)

Cals: 2442

Yer Aul One

Friday:

Work xmas party.
No exercise
Cals: 3735

Saturday:
9 Holes of Golf
Cals: 3546

Sunday:
9 Holes of Golf and a quick dip in the sea
Cals 2064

Let myself down in terms of exercise and calories taken in this weekend.

Yer Aul One

Monday:

Military Press 4*8 (40Kg)
Upright Rows 4*8 (35Kg)
DB Lat Raises 4*8 (8Kg)
Cable Front Raise 4*8 (7Kg)
Arnies 2*8 (15Kg), 2*8 (12.5Kg)
Machine Shoulder Press 2*Failure [approx 15-20] (20Kg)

Cals 2219

Yer Aul One

Tuesday:

To Work
6.5km cycle

From Work to Beach
8km cycle

Lunchtime Cardio
28'57" HIIT Running Training.
36 degree heat, eugh

Gym
Wide Grip Pull Ups 1*5, 1*4, 2*3 (BW)
Deadlifts 1*5, 1*3, 2*5 (110Kg) [had to chalk the bar after 2nd set, very greasy and fell out of my hands]
E-Z Bent Over Row 3*8 (68.6)
Seated Cable Row 3*8 (70Kg)

Cals : 2,874

Yer Aul One

Cardio
Cycle 2*6.5km

Gym
Back Squats 1*6 (60Kg, 80Kg, 90Kg, 100Kg) 1*4 (105Kg)
Front Squats 4*6 (60Kg)
Calf Raise 4*12 (60Kg)
Leg Press 4*6 (110Kg)
Leg Raise 4*8 (50Kg)
Ham Curl 1*8 (36Kg, 42Kg, 50Kg)

Cals: 1700

Prob too low a cal count for a day in which I am doing legs, not near enough protein either (208), with carbs only 75g. No wonder so many cyclists were passing me out this morning. I was thinking- is the tour de france on here this morning??

Whoops, forgot 2 slices of sourdough. Cals actually = 1,940

Yer Aul One

Friday

Cardio
Cycle 2*6.5km

Gym
DB Press 4*6 (30Kg)
Dips 4*8 (BW)
DB Incline Press 4*6 (25Kg)
Cable CrossOvers 4*8 (18Kg)

Cals
2454

Yer Aul One

Friday

Gym
Collection of arm workouts (weekend was too heavy to remember what I did)

Cardio
2*6.5km cycles

Yer Aul One

Saturday

1 hour 5-a-side Footie and a dip in the ocean

Yer Aul One

Sunday

9 holes of golf and a dip in the ocean

Yer Aul One

Monday

Gym
DB Press 4*6 (30Kg)
Dips 4*8 (BW)
BB Incline Press 4*5 (50Kg)
Cable CrossOvers 4*8 (18Kg)

Yer Aul One

Tuesday

Cardio
1*6.5km cycle

Gym:
Squats 1*6 (60Kg, 80Kg, 90Kg, 100Kg)
Sumos 1*6 (60Kg, 100Kg, 120Kg, 110Kg)
Leg Press 1*8 (140Kg), 3*8 (160Kg)
Calf Raises 1*10 (65Kg)

The calf raise machine is this sit down job and you attach weights onto a lever that boons about a metre in front of you. It seems like low weight but its actually harder than going 100kg+ with barbell on your back, half way through writing this I realised I am qualifying for my own ego...

Yer Aul One

Wednesday

Military Press 2*8 (40Kg), 2*8 (45Kg)
Upright Rows 2*8 (35Kg), 2*8 (40Kg)
DB Lat Raises 4*8 (8Kg)
Cable Front Raise 4*8 (7Kg)
Arnies 4*8 (17.5Kg)
Machine Shoulder Press 2*Failure [approx 15-20] (20Kg)

Yer Aul One

Thursday

Wide Grip Pull Ups 1*5, 2*3 (BW)
E-Z Bent Over Row 4*8 (68.6)
Seated Cable Row 3*8 (70Kg)

Terrible workout... Felt really week.

Yer Aul One

Friday:

Cable Curls 11Kg 4*8
Cable Push Downs 40KG 4*10

Tricep Dips BW 4*8
Hammer Curls 15Kg 4*10

Skullcrushers 22.5Kg 4*8
EZ Curls 22.5Kg 4*8

Yer Aul One

Saturday:

70mins of 5-a-side

Yer Aul One

Sunday

Deadlifts
1*8 60kg
1*5 80Kg
1*5 90Kg
1*5 100Kg
1*5 110Kg
1*5 115Kg
1*5 120Kg
1*1 125Kg
2*1 130Kg

Personal Best from me, lifting 130 @84kg bodyweight, hungover too!

Yer Aul One

Monday

DB Bench 4*7 (30Kg)
Chest Dips 4*8 (BW)
Cable Flyes 4*8 (18Kg)

Yer Aul One

Tuesday

Cardio
30min HIIT Running

Gym
OHP 1*8 (40Kg), 3*8 (45Kg)
Upright Row 1*8 (40Kg), 3*8 (45Kg)
Shoulder Press Machine 4*8 (35Kg)
DB Lateral Raises 4*8 (9Kg)
Cable Front Raise 4*8 (13Kg)

Felt really sick all day yesterday. So quite happy to get through what I did. Skipped out on arnies and the usual blow outs I do for shoulders. I also went down 2 speed groups in the HIIT, to try survive. Feeling better today but still not 100%. I struggle on the OHP, getting those last couple of reps of the 45kg BB was a great feeling. If I banged out 4 sets of 8 on 45 next week, i will be a very happy man.

Yer Aul One

Thursday

Wide Grip Pull Ups 1*5, 2*4, 1*3 (BW)
E-Z Bent Over Row 4*8 (68.6)
Seated Cable Row 3*8 (70Kg)

Yer Aul One

Friday

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)