The Assassin
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| Rick |  | ... | 08-10-2021 @ 20:46 |
 I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Thursday 7th October 2021 ** Machine Hack Squat ** (Superset 1) - 70.0 kgs x 12 reps - 115.0 kgs x 12 reps - 125.0 kgs x 10 reps - 135.0 kgs x 8 reps ** Lat Pulldown ** (Superset 1) - 35.0 kgs x 12 reps - 45.0 kgs x 12 reps - 55.0 kgs x 10 reps - 65.0 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 ** Stretching ** - 13:00 Forgot to post this because I was in a hurry. It went surprisingly well. | ||
| Rick | | ... | 08-10-2021 @ 20:46 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Thursday 7th October 2021 ** Machine Hack Squat ** (Superset 1) - 70.0 kgs x 12 reps - 115.0 kgs x 12 reps - 125.0 kgs x 10 reps - 135.0 kgs x 8 reps ** Lat Pulldown ** (Superset 1) - 35.0 kgs x 12 reps - 45.0 kgs x 12 reps - 55.0 kgs x 10 reps - 65.0 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 ** Stretching ** - 13:00 Forgot to post this because I was in a hurry. It went surprisingly well. | ||
| Rick | | ... | 11-10-2021 @ 22:27 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Monday 11th October 2021, 19:30. ** Flat Barbell Bench Press ** (Superset 1) - 60.0 kgs x 12 reps - 85.0 kgs x 12 reps - 95.0 kgs x 10 reps - 105.0 kgs x 8 reps ** Seated Cable Row ** (Superset 1) - 60.0 kgs x 12 reps - 85.0 kgs x 12 reps - 95.0 kgs x 10 reps - 105.0 kgs x 8 reps ** Seated Machine Press ** (Superset 2) - 30.0 kgs x 12 reps - 35.0 kgs x 10 reps - 40.0 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 ** - 13:00 My bodyweight's (very) slowly coming down, so I'm just happy to be maintaining on bench right now. | ||
| Rick | | ... | 14-10-2021 @ 23:03 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Thursday 14th October 2021 ** Machine Hack Squat ** (Superset 1) - 70.0 kgs x 12 reps - 115.0 kgs x 12 reps - 125.0 kgs x 10 reps - 135.0 kgs x 8 reps ** Lat Pulldown ** (Superset 1) - 35.0 kgs x 12 reps - 45.0 kgs x 12 reps - 55.0 kgs x 10 reps - 65.0 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 I was extremely tired when I got home, but had a biscuit and went training anyway. Was fine. Skipped stretches because I had to be elsewhere. Had my first league table tennis matches yesterday. 1-3, 3-0, 2-3, and since it's total games won by team rather than matches, I went 6-6. I'll take that (especially as the rest of my team went 6-15 - we got porked). | ||
| Wigan |  | ... | 15-10-2021 @ 09:38 |
 a cynical old scrote Member 68, 6911 posts SQ 255, BP 132.5, DL 250637.5 kgs @ 110kgs UnEq | A double "Well done" 1) Well done on going training even when tired! 2) Well done on the table tennis match! | ||
| Fatpete | | ... | 15-10-2021 @ 12:28 |
 Hyper obese Pete Member 70, 18510 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Wigan said:A double "Well done" 1) Well done on going training even when tired! 2) Well done on the table tennis match! This, and well done on use of the word "porked" | ||
| Rick | | ... | 19-10-2021 @ 08:03 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thanks, boys. Went down last night, warmed up, came home. Zero guilt. | ||
| Rick | | ... | 02-11-2021 @ 11:02 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Went last night after a fortnight off for reasons, did a few sets of bench and rows. Probably no more training this week, due to other diary stuff. Plenty of table tennis, though, including turning out as team #1 and captain for the divisional cup tie tomorrow. Next week should be back to normal, at least temporarily. | ||
| Wigan | | ... | 02-11-2021 @ 12:25 |
a cynical old scrote Member 68, 6911 posts SQ 255, BP 132.5, DL 250637.5 kgs @ 110kgs UnEq | Rick said:Went last night after a fortnight off for reasons, did a few sets of bench and rows. Probably no more training this week, due to other diary stuff. Plenty of table tennis, though, including turning out as team #1 and captain for the divisional cup tie tomorrow. Next week should be back to normal, at least temporarily. Good to see you did a bit! Looks like the table tennis is going well!!! | ||
| Rick | | ... | 02-11-2021 @ 17:18 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thanks mate. Slower progress than I'd like, but what in this life is not? | ||
| Rick | | ... | 09-11-2021 @ 14:52 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Monday 8th November 2021 ** Flat Barbell Bench Press ** (Superset 1) - 60.0 kgs x 12 reps - 85.0 kgs x 12 reps - 95.0 kgs x 10 reps - 105.0 kgs x 8 reps ** Seated Cable Row ** (Superset 1) - 60.0 kgs x 12 reps - 85.0 kgs x 12 reps - 95.0 kgs x 10 reps - 105.0 kgs x 8 reps ** Seated Machine Press ** (Superset 2) - 30.0 kgs x 12 reps - 35.0 kgs x 10 reps - 40.0 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 ** - 13:00 Meant to drop the weights a bit for this first workout back, but forgot. It was hard but manageable, and I'm ok today. Which is nice. | ||
| Rick | | ... | 18-11-2021 @ 23:24 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Thursday 18th November 2021 ** Machine Hack Squat ** (Superset 1) - 60.0 kgs x 12 reps - 100.0 kgs x 12 reps - 110.0 kgs x 10 reps - 120.0 kgs x 8 reps ** Lat Pulldown ** (Superset 1) - 40.0 kgs x 12 reps - 50.0 kgs x 12 reps - 60.0 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 We won our first fixture of the season yesterday. We are still not great, but they are a new team of mostly very new players, and, reader, we battered them. Pleasingly, the association say I was player of the match  . | ||
| macroth | | ... | 19-11-2021 @ 09:08 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Well played, literally. | ||
| Wigan | | ... | 19-11-2021 @ 10:00 |
a cynical old scrote Member 68, 6911 posts SQ 255, BP 132.5, DL 250637.5 kgs @ 110kgs UnEq | Well done Rick, a victory and player of the match, a good day!! | ||
| Rick | | ... | 19-11-2021 @ 19:09 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thank you both. I play my line manager (who used to play local league in the premier division) most weeks after school. Today, after playing him certainly over 100 times, I actually took a single game of the seven or so. Admittedly he wasn't at full throttle, but still delighted (and it's a big psychological step). | ||
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