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The Assassin

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RickIcon...20-09-2018 @ 19:39 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Thursday 20th 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
- 150.0 kgs x 3 reps
- 140.0 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
- 14.0 kgs x 12 reps
- 14.0 kgs x 12 reps

** Interval length **
- 04:30

Best 3 and 5 in the deadlift since July '17, and not too hard. Good session with Dave C.

I'm going to really struggle to train next week, but we'll see what we can manage.
RickIcon...23-09-2018 @ 20:05 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Sunday 23rd September 2018, 6pm.

** 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 4 reps
- 100.0 kgs x 8 reps

** Superman Row **
- 22.5 kgs x 8 reps
- 45.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** 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
- 60.0 kgs x 12 reps

** Interval length **
- 04:20

Took the bell down ten seconds and the rows up 5kg. Conservative bench rep sets as I'm totally on my own, and getting pinned ain't much fun. Sunday session due to aforementioned busy week.
FatpeteIcon...24-09-2018 @ 06:44 
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Hyper obese Pete
Member 70, 14040 posts
SQ 322.5, BP 205, DL 300
827.5 kgs @ 133kgs Eq
Well done that man. On your Tod Sloane on a Sunday evening. Well played Sir
RickIcon...24-09-2018 @ 10:09 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Thanks, Ped. I expect I'll see you Friday.
WiganIcon...24-09-2018 @ 12:15 
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a cynical old scrote
Member 68, 6358 posts
SQ 255, BP 132.5, DL 250
637.5 kgs @ 110kgs UnEq
A Sunday evening solo session is impressive Rick!!!
RickIcon...28-09-2018 @ 19:54 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Long and exhausting week, on several levels, and now I have a half-cold. I went, but I did very little.
HaydncrookIcon...28-09-2018 @ 21:21 
Member 6370, 90 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
It was great to have you down as always 👍
RickIcon...29-09-2018 @ 08:38 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Thank you, my friend.
RickIcon...01-10-2018 @ 18:21 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Still full of a cold. Better part of valour and all that. Down Friday for sure.
RickIcon...04-10-2018 @ 19:19 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Down Thursday instead. Late, due to traffic mostly. Dave C is finishing up as I arrive.

FitNotes Workout - Thursday 4th October 2018

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

** Interval length **
- 04:20

The 140 was incredibly easy, but the third on 130 wasn't there (breaks often killing stamina). Sadly by this time neither was Dave. Which is why I bench without clips. The escape was executed reasonably gracefully considering it's been decades since I last had to do it. Fin.
RickIcon...08-10-2018 @ 20:22 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
I managed to (not too badly) pull a hamstring in my sleep on Saturday night. For f**k's sake.

There and getting home from work at six meant I didn't get down tonight. I'm really quite cross.
RickIcon...12-10-2018 @ 19:57 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 12th October 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 **
- 22.5 kgs x 8 reps
- 45.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 45.0 kgs x 8 reps

** 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
- 60.0 kgs x 3 reps (abruptly out of gas)

** Interval length **
- 04:20

From the first 130 onwards, every bench set felt easy. Extremely pleased with this.
RickIcon...15-10-2018 @ 19:54 
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I am a bench-only guy
Member 3, 8701 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
It's been a while since I did any lower body work, and this is the last week of a long half-term, so I deliberately kept volume and weight lower tonight.

FitNotes Workout - Monday 15th October 2018

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

** Interval length **
- 04:20

Not unhappy, considering. Glad to be back on it and feeling good again.

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