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Secret Workouts of Walter Mitty

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


    Monday:

    Squat 3*8 (60Kg)
    Deadlift 1*8 *60, 65, 70Kg)
    Calf Raises 3*8 (75Kg)
    DB Lunges 1*8 (20Kg), 2*8 (15Kg)
    RDL 1*8 (70Kg)

    There is no power rack in my work gym in Sydney, using a smith machine and I am feeling strain in my knees with each rep (squat), think it will force me to join a proper gym. They are mental expensive here!


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


    Tuesday:

    DB Shoulder Press 3*8 (17.5Kg)
    DB Bench 3*8 (25Kg), failed on last rep of last set
    Front Delt Raises 3*8 (9Kg)
    Rear Delt Raises 3*8 (9Kg)
    DB Incline Flyes 3*8 (9Kg)

    Starting to remember how enjoyable this is. I probably overkilled it yesterday, I cycled in and out of work, gym session and then went indoor climbing.
    The indoor climbing was first time in years. Had issues brushing my teeth after, intense forearm burn. Amazing fun!


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


    Thursday:

    Close Grip Pull Ups 4*4 BW
    Bent Over BB Row 3*8 (50Kg)
    Lat Pull Down 3*8 (50Kg)
    Seated Row 3*8 (50KG)
    DB Curls 3*8 (10Kg)


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


    Friday:

    Squats 3*20 (20Kg)
    Deadlift 3*8 (80Kg)
    Lunges 3*8 (35Kg)


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


    Monday:

    Squats 3*20 (25Kg)
    Deadlift 1*8 (80Kg), 2*8 (85Kg)
    Lunges 3*8 (40Kg)
    Calf Raises 3*12 (90Kg)


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


    Wednesday:

    DB Shoulder Press 3*8 (20Kg)
    DB Bench Press 3*8 (25Kg)
    Decline Bench Smith 3*8 (40Kg)
    DB Incline Flyes 3*8 (10Kg)
    Tricep Dips 3*12 (BW)


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


    Thursday:

    Close Grip Pull Ups 4*4 BW
    Bent Over BB Row 3*8 (60Kg)
    Lat Pull Down 3*8 (50Kg)
    Seated Row 3*8 (50KG)
    DB Rows 3*8 (20Kg)
    DB Curls 3*8 (10Kg)


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


    Monday:

    Squats 3*20 (25Kg)
    Deadlift 1*8 (60Kg, 80Kg, 90Kg, 100Kg)
    DB Step Ups 3*8 (25Kg)
    Calf Raises 3*12 (100Kg)


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


    Tuesday:

    DB Shoulder Press 3*8 (20Kg)
    DB Bench Press 3*8 (25Kg)
    Decline Bench Smith 3*8 (40Kg)
    Cable Upward Flyes 3*8 (18Kg)
    Tricep Dips 3*8 (BW)
    Lateral Raises 3*8 (10Kg)
    Front Delt Raises 3*8 (9Kg)


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


    Wednesday:

    Close Grip Pull Ups 4*4 BW
    Bent Over BB Row 3*8 (60Kg)
    Lat Pull Down 3*8 (55Kg)
    Seated Row 3*8 (55KG)
    DB Curls 3*8 (10Kg)


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  • Registered Users Posts: 664 ✭✭✭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)


  • Registered Users Posts: 664 ✭✭✭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)


  • Registered Users Posts: 664 ✭✭✭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)


  • Registered Users Posts: 664 ✭✭✭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)


  • Registered Users Posts: 664 ✭✭✭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)


  • Registered Users Posts: 664 ✭✭✭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)


  • Registered Users Posts: 664 ✭✭✭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]


  • Registered Users Posts: 664 ✭✭✭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)


  • Registered Users Posts: 664 ✭✭✭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


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


    Thursday:

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


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


    Saturday:

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


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


    Sunday:

    5Km Jog, 24mins


  • Registered Users Posts: 664 ✭✭✭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)


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


    Tuesday:

    Pain in the Domain 28:13


  • Registered Users Posts: 664 ✭✭✭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


  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    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?


  • Registered Users Posts: 664 ✭✭✭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.


  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    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.


  • Registered Users Posts: 664 ✭✭✭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.


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  • Registered Users Posts: 24,598 ✭✭✭✭Alf Veedersane


    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"

    :)


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