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Secret Workouts of Walter Mitty

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  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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)


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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)


  • Registered Users Posts: 664 ✭✭✭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 (60Kg)
    Lat Pulldown 3*8 (62Kg)
    Hammer Curls 3*8 (12.5Kg) - Failures all over the place, was jacked!


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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.


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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)


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  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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)


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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)


  • Registered Users Posts: 24,611 ✭✭✭✭Alf Veedersane


    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?)


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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.


  • Registered Users Posts: 24,611 ✭✭✭✭Alf Veedersane


    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.


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  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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!


  • Registered Users Posts: 24,611 ✭✭✭✭Alf Veedersane


    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? :p


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    Fancy-dan winger? :p

    Centre midfield but more creation than destruction


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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.


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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!


  • Registered Users Posts: 3,357 ✭✭✭papu


    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.


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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.


  • Registered Users Posts: 24,611 ✭✭✭✭Alf Veedersane


    Worth watching this and trying it out:



  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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!


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  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    Wednesday Night:

    65mins of competitive football match.

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


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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)


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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.


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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)


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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.


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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)


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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.


  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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 :(


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  • Registered Users Posts: 664 ✭✭✭Yer Aul One


    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


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