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The Assassin

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RickIcon...17-08-2018 @ 19:04 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 17th August 2018

** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 160.0 kgs x 1 rep

** EZ-Bar Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Interval length **
- 04:30

Felt really good. Plan was to pull the 160 then pyramid down. Pull felt very easy, especially given I last pulled 160 on August 30 and 150 in September (according to FitNotes; I'm surprised, but I guess so).

Then I picked the curl bar off the floor for the superset and pulled my right erector. f**king t**t.

Hurt like a b**ch for a while but I kept moving and it's eased a fair bit now. I was able to get out of my car without difficulties, which is more than most people can do normally.

I read for a while this afternoon lying quite strangely on the Chesterfield in the window in the library*, which I suspect is the root cause of this unpleasantness.

I did something similar at my mother's one Christmas, picking up a vitamin pill from on top of the bed. (Irony** central.) Lasted about three days.

bo***cks.

* this makes my apartment sound considerably grander than it really is, I suspect. And does nothing for the sympathy coefficient.

** and zincy, and other minerally.
RickIcon...20-08-2018 @ 19:33 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Back did surprisingly well offer the weekend, possibly partly because I kept moving actively on Friday night.

FitNotes Workout - Monday 20th August 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 8 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 120.0 kgs x 3 reps
- 110.0 kgs x 5 reps
- 100.0 kgs x 8 reps

** Superman Row **
- 20.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Interval length **
- 04:30

Spent five hours (astonishingly) delabelling and relabelling the 99 staff pigeonholes, some of them twice because I f**ked up, and so arrived late and tired. The 130 told me very clearly to drop my numbers, so I did. Pleased under the circumstances; two months ago, I would have skipped this session completely.
RickIcon...24-08-2018 @ 12:45 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 24th August 2018

** Deadlift **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 140.0 kgs x 3 reps
- 130.0 kgs x 5 reps

** EZ-Bar Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Interval length **
- 04:30

Pairs of movements supersetted as always; about an hour in total, including changing etc. 9:30 am session because I'm busy later. Quietly pleased.
RickIcon...27-08-2018 @ 18:35 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 27th August 2018

Superset 1:
** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 8 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 130.0 kgs x 2 reps
- 120.0 kgs x 3 reps
- 110.0 kgs x 5 reps
- 100.0 kgs x 8 reps

** Superman Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
-----

Superset 2:
** Seated Machine Fly **
- 48.0 kgs x 12 reps
- 48.0 kgs x 12 reps
- 48.0 kgs x 12 reps

** Lat Pulldown **
- 50.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
-------

** Interval length **
- 04:30

Better than last week, if not quite back to where I'd like. I feel like there's hope. But possibly not for me.
RickIcon...31-08-2018 @ 22:23 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 31st August 2018

** Deadlift **
- 70.0 kgs x 5 reps
- 110.0 kgs x 2 reps
- 140.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 140.0 kgs x 3 reps
- 130.0 kgs x 5 reps

** EZ-Bar Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Interval length **
- 04:30

Supersets as usual. 45 minutes.
RickIcon...03-09-2018 @ 21:02 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 3rd September 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 8 reps

** Superman Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Seated Machine Fly **
- 48.0 kgs x 12 reps
- 48.0 kgs x 8 reps

** Lat Pulldown **
- 55.0 kgs x 12 reps

** Interval length **
- 04:30

Completely ran out of gas almost instantaneously at the end, but that's the best bench session in a while iirc. Even better, the 140 and 130 triple felt easy.
RickIcon...07-09-2018 @ 22:27 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 7th September 2018

** Deadlift **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 110.0 kgs x 2 reps
- 140.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 145.0 kgs x 3 reps
- 130.0 kgs x 5 reps

** EZ-Bar Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Interval length **
- 04:30

And a G&T ninety minutes before training. Niiiiiice.
RickIcon...10-09-2018 @ 19:47 
Avatar
I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 10th September 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 8 reps

** Superman Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Seated Machine Fly **
- 44.0 kgs x 12 reps
- 44.0 kgs x 12 reps

** Lat Pulldown **
- 55.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** Interval length **
- 04:30

Happy enough. No idea if anybody's reading this, and if you're not who can blame you. It barely interests me, and I'm living it.
FatpeteIcon...10-09-2018 @ 21:16 
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Hyper obese Pete
Member 70, 14528 posts
SQ 322.5, BP 205, DL 300
827.5 kgs @ 133kgs Eq
I read it. I rather like the very abbreviated style. It wouldn't do for me as I prefer to be more loquacious, but I do enjoy this.
RickIcon...10-09-2018 @ 21:38 
Avatar
I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
I have quite busy social media elsewhere, whereas for you this IS your blog.
RickIcon...13-09-2018 @ 22:29 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Trained a day early, as I'm going to the wrestling tomorrow. Dave and Jamie were there, unexpectedly and pleasingly.

FitNotes Workout - Thursday 13th September 2018

Superset 1

** Deadlift **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 110.0 kgs x 2 reps
- 140.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 140.0 kgs x 3 reps
- 130.0 kgs x 5 reps

** EZ-Bar Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

Superset 2

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 14.0 kgs x 12 reps
- 14.0 kgs x 12 reps

** Interval length **
- 04:30

Getting fitter, getting less weak, enjoying myself more. Just finished foam rolling my back, which was LONG overdue, and now I creak significantly less.
WiganIcon...14-09-2018 @ 12:00 
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a cynical old scrote
Member 68, 6365 posts
SQ 255, BP 132.5, DL 250
637.5 kgs @ 110kgs UnEq
Good work Rick, it's good to see you enjoying it, and getting down regularly (even on non-standard days/times!)

Wrestling?
RickIcon...14-09-2018 @ 12:22 
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I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Thank you mate

Wrestling: https://www.facebook.com/events/382089138987541/?ti=as

My bestie did the "white-collar wrestling" charity thing and got big into watching wrestling afterwards. I'm tagging along because variety is the spice and all that.
FatpeteIcon...14-09-2018 @ 20:25 
Avatar
Hyper obese Pete
Member 70, 14528 posts
SQ 322.5, BP 205, DL 300
827.5 kgs @ 133kgs Eq
Rick said: I'm tagging along.


Ha ha - like it

Happy
RickIcon...17-09-2018 @ 19:32 
Avatar
I am a bench-only guy
Member 3, 8840 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 17th September 2018

Superset 1:

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 6 reps

** Superman Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

Superset 2:

** Seated Machine Fly **
- 44.0 kgs x 12 reps
- 44.0 kgs x 12 reps
- 44.0 kgs x 12 reps

** Lat Pulldown **
- 55.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 65.0 kgs x 8 reps

** Interval length **
- 04:30

Stickier than a second-hand toffee.

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