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The Assassin

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RickIcon...10-02-2020 @ 22:56 
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I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 10th February 2020

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps

** Narrow Pulldown **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 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

** Dumbbell Curl **
- 12.0 kgs x 12 reps
- 14.0 kgs x 10 reps
- 16.0 kgs x 8 reps

** Superset Interval **
- 04:00
RickIcon...14-02-2020 @ 18:08 
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I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 14th February 2020

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 20.0 kgs x 10 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
- 125.0 kgs x 3 reps
- 115.0 kgs x 5 reps
- 105.0 kgs x 8 reps

** Seated Cable Row **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps

** Superset Interval **
- 04:00

I'm counting the rows as five a plate, because who knows? Not us. Very, very pleased today.
RickIcon...16-02-2020 @ 13:25 
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I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Sunday 16th February 2020

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 105.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 145.0 kgs x 5 reps [PR]
- 145.0 kgs x 5 reps

** Narrow Pulldown **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 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

** Dumbbell Curl **
- 12.0 kgs x 12 reps
- 14.0 kgs x 10 reps
- 16.0 kgs x 8 reps

** Superset Interval **
- 04:00
RickIcon...21-02-2020 @ 19:14 
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I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Post Edited: 21.02.2020 @ 19:15 PM by Rick
FitNotes Workout - Friday 21st February 2020

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 20.0 kgs x 10 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 just felt the shoulder here
- 120.0 kgs x 3 reps
- 110.0 kgs x 5 reps
- 100.0 kgs x 8 reps

** Seated Cable Row **
- 40.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps [PR]
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps

** Superset Interval **
- 04:00

Many thanks to Pete for being a presence.
RickIcon...23-02-2020 @ 20:09 
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I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Drove four hours' round trip and refereed seven groups at the British classic bench today. Saw Martin for nearly ten seconds.
RickIcon...24-02-2020 @ 18:44 
Avatar
I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 24th February 2020

** Machine Hack Squat **
- 62.5 kgs x 5 reps
- 62.5 kgs x 5 reps
- 105.0 kgs x 5 reps
(Skip round because I had another s**t)
- 125.0 kgs x 5 reps
- 145.0 kgs x 5 reps

** Narrow Pulldown **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 12 reps
(Skip as above)
- 65.0 kgs x 12 reps
- 65.0 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

** Dumbbell Curl **
- 12.0 kgs x 12 reps
- 14.0 kgs x 10 reps
- 16.0 kgs x 8 reps

** Superset Interval **
- 04:00

Didn't repeat the top set of squats because I am s**tting a lot today, and it seemed risky.
RickIcon...28-02-2020 @ 19:52 
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I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Went, warned up, had absolutely nothing. My reasons (aka excuses) are of no value. But I think, at least, I'm just f**ked, not sick.
little_aIcon...04-03-2020 @ 14:12 
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still a devious weightlifting bastard
Member 43, 14374 posts
What you weigh now Rick?
RickIcon...04-03-2020 @ 19:33 
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I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
About 118-119. Just maintenance until the weather improves, I find it hard to lose in the cold season when I just wanna hibernate.
RickIcon...06-03-2020 @ 19:49 
Avatar
I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 6th March 2020

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep

** Seated Cable Row **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps

** Superset Interval **
- 04:00

Been exhausted and ravenous all week, but tonight was looking up a little. Tomorrow, up to the Regen Centre to referee all day.
little_aIcon...08-03-2020 @ 17:23 
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still a devious weightlifting bastard
Member 43, 14374 posts
Rick said:About 118-119. Just maintenance until the weather improves.


Good work all the same.
RickIcon...08-03-2020 @ 19:13 
Avatar
I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Than you, mate. I think I'd like to be somewhere in the 100 to 110 range in the end, but we'll see. I don't see myself competing, so the 105 class isn't really relevant.
little_aIcon...09-03-2020 @ 11:33 
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still a devious weightlifting bastard
Member 43, 14374 posts
Sure you'll feel a ton better for it (& that you do already).

Have you brought your calories down in the same macro ratio or changed this in some way?
RickIcon...09-03-2020 @ 18:18 
Avatar
I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Eating a bit less, and not f**king hammering the sweets in the evening. I'd fallen into some very bad habits.
RickIcon...09-03-2020 @ 18:20 
Avatar
I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 9th March 2020

Morning:

** 7 Minute **
- 1 rep

** Burpees **
- 5 reps

Evening:

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

** Narrow Pulldown **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps

** Superset Interval **
- 04:00

Forgot my f**king sleeves, and didn't feel comfortable going heavier without them. Giving the bodybuilding stuff a rest to try to help the duff shoulder. Feeling good, though.

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