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Secret Workouts of Walter Mitty

1246

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  • #92
    Yer Aul One
    Registered Users, Registered Users 2 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!


  • #93
    Yer Aul One
    Registered Users, Registered Users 2 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!


  • #94
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #95
    Yer Aul One
    Registered Users, Registered Users 2 Posts: 664 ✭✭✭Yer Aul One


    Friday:

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


  • #96
    Yer Aul One
    Registered Users, Registered Users 2 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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  • #97
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #98
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #99
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #100
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #101
    Yer Aul One
    Registered Users, Registered Users 2 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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  • #102
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #103
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #104
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #105
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #106
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #107
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #108
    Yer Aul One
    Registered Users, Registered Users 2 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]


  • #109
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #110
    Yer Aul One
    Registered Users, Registered Users 2 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


  • #111
    Yer Aul One
    Registered Users, Registered Users 2 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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  • #112
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #113
    Yer Aul One
    Registered Users, Registered Users 2 Posts: 664 ✭✭✭Yer Aul One


    Sunday:

    5Km Jog, 24mins


  • #114
    Yer Aul One
    Registered Users, Registered Users 2 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)


  • #115
    Yer Aul One
    Registered Users, Registered Users 2 Posts: 664 ✭✭✭Yer Aul One


    Tuesday:

    Pain in the Domain 28:13


  • #116
    Yer Aul One
    Registered Users, Registered Users 2 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


  • #117
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,776 ✭✭✭✭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?


  • #118
    Yer Aul One
    Registered Users, Registered Users 2 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.


  • #119
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,776 ✭✭✭✭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.


  • #120
    Yer Aul One
    Registered Users, Registered Users 2 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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  • #121
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,776 ✭✭✭✭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"

    :)


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