The Assassin
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| Rick |  | ... | 28-10-2020 @ 21:58 |
 I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Wednesday 28th October 2020 ** Deadlift EMOM ** - 40.0 kgs x 1 rep - 40.0 kgs x 2 reps - 40.0 kgs x 3 reps - 40.0 kgs x 4 reps - 40.0 kgs x 5 reps - 40.0 kgs x 6 reps - 40.0 kgs x 7 reps - 40.0 kgs x 8 reps - 40.0 kgs x 9 reps - 40.0 kgs x 10 reps - 40.0 kgs x 9 reps - 40.0 kgs x 8 reps - 40.0 kgs x 7 reps - 40.0 kgs x 6 reps - 40.0 kgs x 5 reps - 40.0 kgs x 4 reps - 40.0 kgs x 3 reps - 40.0 kgs x 2 reps - 40.0 kgs x 1 rep - 40.0 kgs x 1 rep ** Stretching ** - 10:00 Decided to split out the cardio and do it on its own day, especially as it wasn't happening, thus splitting the other sessions further apart. Was starting to get a bit beaten up. This was actually a bit too easy, not going into it already blowing, so next time more weight or more rounds. | ||
| Rick | | ... | 30-10-2020 @ 20:56 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 30th October 2020 ** Machine Hack Squat ** (Superset 1) - 60.0 kgs x 12 reps - 90.0 kgs x 12 reps - 100.0 kgs x 10 reps - 110.0 kgs x 8 reps ** Lat Pulldown ** (Superset 1) - 45.0 kgs x 12 reps - 60.0 kgs x 12 reps - 65.0 kgs x 10 reps - 70.0 kgs x 8 reps ** Lateral Dumbbell Raise ** (Superset 2) - 12.0 kgs x 12 reps - 14.0 kgs x 10 reps - 16.0 kgs x 8 reps ** Dumbbell Curl ** (Superset 2) - 12.0 kgs x 12 reps - 14.0 kgs x 10 reps - 16.0 kgs x 8 reps ** Cable Face Pull ** (Superset 2) - 15.0 kgs x 12 reps - 15.0 kgs x 12 reps - 15.0 kgs x 12 reps ** Superset Interval ** - 03:00 ** Deadlift EMOM ** - 40.0 kgs x 2 reps - 40.0 kgs x 3 reps - 40.0 kgs x 4 reps - 40.0 kgs x 5 reps - 40.0 kgs x 6 reps - 40.0 kgs x 7 reps - 40.0 kgs x 8 reps - 40.0 kgs x 9 reps - 40.0 kgs x 10 reps - 40.0 kgs x 9 reps - 40.0 kgs x 8 reps - 40.0 kgs x 7 reps - 40.0 kgs x 6 reps - 40.0 kgs x 5 reps - 40.0 kgs x 4 reps - 40.0 kgs x 3 reps - 40.0 kgs x 2 reps - 40.0 kgs x 1 rep - 40.0 kgs x 1 rep ** Stretching ** - 10:00 | ||
| Rick | | ... | 01-11-2020 @ 22:54 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Sunday 1st November 2020 ** Flat Barbell Bench Press ** (Superset 1) - 20.0 kgs x 12 reps - 60.0 kgs x 12 reps - 80.0 kgs x 12 reps - 90.0 kgs x 10 reps - 100.0 kgs x 8 reps ** Seated Cable Row ** (Superset 1) - 30.0 kgs x 12 reps - 60.0 kgs x 12 reps - 80.0 kgs x 12 reps - 90.0 kgs x 10 reps - 100.0 kgs x 8 reps ** Seated Machine Press ** (Superset 2) - 22.5 kgs x 12 reps - 25.0 kgs x 10 reps - 27.5 kgs x 8 reps ** Cable External Rotation ** (Superset 2) - 10.0 kgs x 12 reps - 10.0 kgs x 12 reps - 10.0 kgs x 12 reps ** Superset Interval ** - 03:00 ** Stretching ** - 10:00 | ||
| Rick | | ... | 11-12-2020 @ 21:06 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Trained today for the first time since November 1. Just a very short session to break the duck without breaking myself, benching up to 70kg and cable rowing the same. Felt like absolute s**t in myself, though the movements felt good. At least it's a start. | ||
| Wigan | | ... | 12-12-2020 @ 07:44 |
 a cynical old scrote Member 68, 6911 posts SQ 255, BP 132.5, DL 250637.5 kgs @ 110kgs UnEq | Good to see you’re back at it Rick! First one back is the hardest | ||
| Fatpete |  | ... | 12-12-2020 @ 10:48 |
 Hyper obese Pete Member 70, 18510 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Excellent news Rick, "a journey of a thousand miles begins with just a single step" and all that. | ||
| Rick | | ... | 12-12-2020 @ 13:23 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thank you, gents, it means a lot. Was good to see Mack and his merry crew of mentalists, too. I'll probably go back to morning training for the vac and try to re-establish a taste for it. | ||
| Rick | | ... | 14-12-2020 @ 19:46 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Arrived 7:20, entirely on my own tonight. FitNotes Workout - Monday 14th December 2020 ** Machine Hack Squat ** (Superset 1) - 60.0 kgs x 10 reps - 60.0 kgs x 10 reps - 80.0 kgs x 10 reps - 80.0 kgs x 10 reps ** Lat Pulldown ** (Superset 1) - 45.0 kgs x 10 reps - 45.0 kgs x 10 reps - 55.0 kgs x 10 reps - 55.0 kgs x 10 reps ** Superset Interval ** - 03:00 This was laughably, ludicrously difficult, and I actually have hamstring twitchiness already. I am a shambling wreckage of a man. | ||
| Rick | | ... | 18-12-2020 @ 21:46 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Arrived about the same time to four weightlifters, and two powerlifters arrived shortly afterwards. FitNotes Workout - Friday 18th December 2020 ** Flat Barbell Bench Press ** (Superset 1) - 20.0 kgs x 12 reps - 60.0 kgs x 12 reps - 70.0 kgs x 10 reps - 80.0 kgs x 8 reps ** Seated Cable Row ** (Superset 1) - 30.0 kgs x 12 reps - 60.0 kgs x 12 reps - 70.0 kgs x 10 reps - 80.0 kgs x 8 reps ** Seated Machine Press ** (Superset 2) - 20.0 kgs x 12 reps - 22.5 kgs x 10 reps - 25.0 kgs x 8 reps ** Cable External Rotation ** (Superset 2) - 10.0 kgs x 12 reps - 10.0 kgs x 12 reps - 10.0 kgs x 12 reps ** Superset Interval ** - 03:00 ** Stretching ** - 10:00 Much, much, much better session. | ||
| Rick | | ... | 21-12-2020 @ 21:20 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | 7:45 pm, alone but for a man popping in to retrieve a forgotten 'phone. FitNotes Workout - Monday 21st December 2020 ** Machine Hack Squat ** (Superset 1) - 60.0 kgs x 12 reps - 80.0 kgs x 10 reps - 90.0 kgs x 8 reps ** Lat Pulldown ** (Superset 1) - 45.0 kgs x 12 reps - 55.0 kgs x 10 reps - 60.0 kgs x 8 reps ** Lateral Dumbbell Raise ** (Superset 2) - 8.0 kgs x 12 reps - 10.0 kgs x 10 reps - 12.0 kgs x 8 reps ** Dumbbell Curl ** (Superset 2) - 8.0 kgs x 12 reps - 10.0 kgs x 10 reps - 12.0 kgs x 8 reps ** Cable Face Pull ** (Superset 2) - 15.0 kgs x 12 reps - 15.0 kgs x 12 reps - 15.0 kgs x 12 reps ** Superset Interval ** - 03:00 ** Stretching ** - 10:00 | ||
| Rick | | ... | 25-12-2020 @ 09:28 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Had a burst of energy late afternoon that led to me tidying up parts of the flat that haven't been tidied for some time. (It's 50% bigger than my previous three-bed house, but a little short on organised storage space, so it's a bit too easy for areas to turn into stowage bunkers.) Then prepped dinner, so it was 8pm when I got to Adlington. Glynn and Turner were just in their way out. FitNotes Workout - Thursday 24th December 2020 ** Flat Barbell Bench Press ** (Superset 1) - 20.0 kgs x 12 reps - 60.0 kgs x 12 reps - 80.0 kgs x 10 reps - 90.0 kgs x 8 reps ** Seated Cable Row ** (Superset 1) - 30.0 kgs x 12 reps - 60.0 kgs x 12 reps - 80.0 kgs x 10 reps - 90.0 kgs x 8 reps ** Seated Machine Press ** (Superset 2) - 22.5 kgs x 12 reps - 25.0 kgs x 10 reps - 27.5 kgs x 8 reps ** Cable External Rotation ** (Superset 2) - 10.0 kgs x 12 reps - 10.0 kgs x 12 reps - 10.0 kgs x 12 reps ** Superset Interval ** - 03:00 Then home for pork and chillis, spring greens, and some Christmas cake. | ||
| Rick | | ... | 28-12-2020 @ 16:05 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Adlington, 3:40 pm, in an attempt to get in, out for groceries, and home, all before the snow. FitNotes Workout - Monday 28th December 2020 ** Machine Hack Squat ** (Superset 1) - 60.0 kgs x 12 reps - 80.0 kgs x 12 reps - 90.0 kgs x 10 reps - 100.0 kgs x 8 reps ** Lat Pulldown ** (Superset 1) - 45.0 kgs x 12 reps - 55.0 kgs x 12 reps - 60.0 kgs x 10 reps - 65.0 kgs x 8 reps ** Lateral Dumbbell Raise ** (Superset 2) - 10.0 kgs x 12 reps - 12.0 kgs x 10 reps - 14.0 kgs x 8 reps ** Dumbbell Curl ** (Superset 2) - 10.0 kgs x 12 reps - 12.0 kgs x 10 reps - 14.0 kgs x 8 reps ** Cable Face Pull ** (Superset 2) - 15.0 kgs x 12 reps - 15.0 kgs x 12 reps - 15.0 kgs x 12 reps ** Superset Interval ** - 03:00 | ||
| Rick | | ... | 03-03-2021 @ 20:39 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | No training to report, but I'm trying to become a less terrible drummer, having finally bought a half decent e kit in December. Need to improve the lighting (also, the playing, and gosh I'm fat, but I knew both of those). | ||
| EDCLARKE | | ... | 03-03-2021 @ 21:43 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | Love that song! as a complete non drummer you made that look pretty effortless. | ||
| JohnGym | | ... | 03-03-2021 @ 23:38 |
 Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Cool as f**k. Loved that. | ||
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