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The Assassin

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RickIcon...28-10-2020 @ 21:58 
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I am a bench-only guy
Member 3, 9422 posts
SQ 185, BP 175, DL 235
595.0 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.
RickIcon...30-10-2020 @ 20:56 
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I am a bench-only guy
Member 3, 9422 posts
SQ 185, BP 175, DL 235
595.0 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
RickIcon...01-11-2020 @ 22:54 
Avatar
I am a bench-only guy
Member 3, 9422 posts
SQ 185, BP 175, DL 235
595.0 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

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