The Assassin
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| Rick |  | ... | 20-09-2018 @ 19:39 |
 I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 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. | ||
| Rick | | ... | 23-09-2018 @ 20:05 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 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. | ||
| Fatpete |  | ... | 24-09-2018 @ 06:44 |
 Hyper obese Pete Member 70, 17886 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Well done that man. On your Tod Sloane on a Sunday evening. Well played Sir | ||
| Rick | | ... | 24-09-2018 @ 10:09 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thanks, Ped. I expect I'll see you Friday. | ||
| Wigan | | ... | 24-09-2018 @ 12:15 |
 a cynical old scrote Member 68, 6843 posts SQ 255, BP 132.5, DL 250637.5 kgs @ 110kgs UnEq | A Sunday evening solo session is impressive Rick!!! | ||
| Rick | | ... | 28-09-2018 @ 19:54 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 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. | ||
| Haydncrook | | ... | 28-09-2018 @ 21:21 |
Member 6370, 218 posts SQ 255, BP 170, DL 272.5697.5 kgs @ 92kgs UnEq | It was great to have you down as always 👍 | ||
| Rick | | ... | 29-09-2018 @ 08:38 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thank you, my friend. | ||
| Rick | | ... | 01-10-2018 @ 18:21 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Still full of a cold. Better part of valour and all that. Down Friday for sure. | ||
| Rick | | ... | 04-10-2018 @ 19:19 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 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. | ||
| Rick | | ... | 08-10-2018 @ 20:22 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 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. | ||
| Rick | | ... | 12-10-2018 @ 19:57 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 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. | ||
| Rick | | ... | 15-10-2018 @ 19:54 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 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. | ||
| Rick | | ... | 29-10-2018 @ 19:42 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Finally back after a difficult interlude. FitNotes Workout - Monday 29th October 2018 ** Flat Barbell Bench Press ** - 20.0 kgs x 20 reps - 70.0 kgs x 8 reps - 90.0 kgs x 8 reps - 100.0 kgs x 8 reps - 110.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps ** Superman Row ** - 22.5 kgs x 12 reps - 45.0 kgs x 8 reps - 55.0 kgs x 8 reps - 55.0 kgs x 8 reps - 55.0 kgs x 8 reps - 45.0 kgs x 5 reps - 45.0 kgs x 5 reps - 45.0 kgs x 5 reps - 45.0 kgs x 5 reps - 45.0 kgs x 5 reps ** Interval length ** - 04:20 | ||
| Rick | | ... | 02-11-2018 @ 19:36 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 2nd November 2018 And we're back to this too. ** Deadlift ** - 70.0 kgs x 5 reps - 70.0 kgs x 5 reps - 90.0 kgs x 5 reps - 110.0 kgs x 5 reps - 130.0 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 ** Interval length ** - 04:20 ** Lunge ** - 5 reps - 5 reps - 5 reps - 5 reps The last couple of sets were walking. I already have doms. | ||
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