The Assassin
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| Rick |  | ... | 14-08-2019 @ 22:08 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Wednesday 14th August 2019 ** Barbell Squat ** - 10 reps - 20.0 kgs x 5 reps - 65.0 kgs x 5 reps - 85.0 kgs x 3 reps - 95.0 kgs x 3 reps - 105.0 kgs x 3 reps [BILTY] - 105.0 kgs x 3 reps ** Deadlift ** - 60.0 kgs x 3 reps - 100.0 kgs x 2 reps - 125.0 kgs x 2 reps - 145.0 kgs x 2 reps - 145.0 kgs x 2 reps ** Interval length ** - 04:00 ** Clean And Presses ** - 20.0 kgs x 8 reps - 40.0 kgs x 5 reps - 55.0 kgs x 5 reps ** Lat Pulldown ** - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps ** Cable Curl ** - 45.0 kgs x 12 reps - 50.0 kgs x 10 reps - 55.0 kgs x 8 reps ** Superset Interval ** - 04:00 Had to take the belt in another notch on the squats. I am enjoying this. | ||
| Fatpete |  | ... | 15-08-2019 @ 06:29 |
 Hyper obese Pete Member 70, 17871 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Another notch on the belt is splendid news | ||
| Rick | | ... | 16-08-2019 @ 17:15 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 16th August 2019 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 5 reps - 100.0 kgs x 5 reps - 125.0 kgs x 5 reps - 125.0 kgs x 5 reps ** Superman Row ** - 40.0 kgs x 8 reps - 60.0 kgs x 8 reps - 65.0 kgs x 8 reps [PR] - 65.0 kgs x 8 reps - 65.0 kgs x 8 reps ** Seated Machine Fly ** - 56.0 kgs x 10 reps [PR] - 56.0 kgs x 10 reps - 56.0 kgs x 10 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 Those might well be actual bests, too. Cheerful. | ||
| Rick | | ... | 19-08-2019 @ 19:40 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Monday 19th August 2019 ** Barbell Squat ** - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 80.0 kgs x 1 rep - 100.0 kgs x 1 rep - 115.0 kgs x 1 rep [BILTY] - 115.0 kgs x 1 rep Cut the last one a bit. These aren't too bad on the legs, but they're messing with my head still. ** Deadlift ** - 60.0 kgs x 3 reps - 100.0 kgs x 1 rep - 140.0 kgs x 1 rep - 155.0 kgs x 1 rep - 155.0 kgs x 1 rep Starting to get harder now. ** Interval length ** - 04:00 ** Clean And Presses ** - 20.0 kgs x 8 reps - 40.0 kgs x 5 reps - 50.0 kgs x 5 reps - 60.0 kgs x 3 reps ** half cleans ** - 3 reps - 3 reps - 3 reps - 3 reps First set was more like three-quarter reps. ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps ** Cable Curl ** - 45.0 kgs x 12 reps - 50.0 kgs x 10 reps - 55.0 kgs x 8 reps ** Superset Interval ** - 04:00 | ||
| Rick | | ... | 21-08-2019 @ 19:10 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Post Edited: 21.08.2019 @ 19:11 PM by Rick FitNotes Workout - Wednesday 21st August 2019** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 5 reps - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 135.0 kgs x 3 reps - 135.0 kgs x 3 reps ** Superman Row ** - 40.0 kgs x 8 reps - 60.0 kgs x 5 reps - 70.0 kgs x 5 reps - 75.0 kgs x 5 reps [BILTY] - 75.0 kgs x 5 reps - 75.0 kgs x 5 reps ** Seated Machine Fly ** - 56.0 kgs x 10 reps - 56.0 kgs x 10 reps - 56.0 kgs x 10 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 The bench was hard today. I think I'll try a 1kg increment next week, not 2.5. See how next Monday's singles feel... And I now realise that the rows were 5kg over target, which explains why they felt so heavy! | ||
| Rick | | ... | 23-08-2019 @ 17:44 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 23rd August 2019 ** Barbell Squat ** - 5 reps - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 80.0 kgs x 1 rep - 100.0 kgs x 5 reps [BILTY] - 100.0 kgs x 5 reps ** Deadlift ** - 60.0 kgs x 3 reps - 100.0 kgs x 3 reps - 140.0 kgs x 3 reps - 140.0 kgs x 3 reps ** Interval length ** - 04:00 ** Clean And Presses ** - 20.0 kgs x 8 reps - 40.0 kgs x 8 reps - 50.0 kgs x 8 reps ** Lat Pulldown ** - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps ** Cable Curl ** - 45.0 kgs x 12 reps - 50.0 kgs x 10 reps - 55.0 kgs x 8 reps ** Superset Interval ** - 04:00 | ||
| ChrisMcCarthy | | ... | 23-08-2019 @ 17:57 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Nice work Rick! | ||
| Rick | | ... | 23-08-2019 @ 21:43 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thanks, Chris. It's good to be slightly less broken. | ||
| Rick | | ... | 28-08-2019 @ 18:49 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Wednesday 28th August 2019 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 5 reps - 100.0 kgs x 1 rep - 115.0 kgs x 1 rep - 125.0 kgs x 1 rep - 135.0 kgs x 1 rep - 145.0 kgs x 1 rep - 145.0 kgs x 1 rep ** Superman Row ** - 40.0 kgs x 8 reps - 60.0 kgs x 5 reps - 80.0 kgs x 3 reps [PR] - 80.0 kgs x 3 reps - 80.0 kgs x 3 reps - 80.0 kgs x 3 reps - 80.0 kgs x 3 reps - 80.0 kgs x 3 reps ** Seated Machine Fly ** - 56.0 kgs x 10 reps - 56.0 kgs x 10 reps - 56.0 kgs x 10 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 | ||
| Rick | | ... | 30-08-2019 @ 18:45 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 30th August 2019 ** Barbell Squat ** - 20.0 kgs x 5 reps - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 90.0 kgs x 3 reps - 110.0 kgs x 3 reps [BILTY] - 110.0 kgs x 3 reps ** Deadlift ** - 60.0 kgs x 3 reps - 100.0 kgs x 2 reps - 130.0 kgs x 2 reps - 150.0 kgs x 2 reps - 150.0 kgs x 2 reps ** Interval length ** - 04:00 ** Clean And Presses ** - 20.0 kgs x 8 reps - 40.0 kgs x 5 reps - 55.0 kgs x 5 reps ** Lat Pulldown ** - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps ** Cable Preachers ** - 13.5 kgs x 12 reps [PR] - 13.5 kgs x 12 reps - 13.5 kgs x 12 reps ** Superset Interval ** - 04:00 | ||
| Rick | | ... | 03-09-2019 @ 18:31 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | No training yesterday, as I went to see Jeff Scott Soto. None tomorrow, as I have to work. So, all alone in Adders. FitNotes Workout - Tuesday 3rd September 2019 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 5 reps - 105.0 kgs x 5 reps - 125.0 kgs x 5 reps - 125.0 kgs x 5 reps ** Superman Row ** - 40.0 kgs x 8 reps - 60.0 kgs x 8 reps - 65.0 kgs x 8 reps - 65.0 kgs x 8 reps - 65.0 kgs x 8 reps ** Seated Machine Fly ** - 60.0 kgs x 10 reps [PR] - 60.0 kgs x 10 reps - 60.0 kgs x 10 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 | ||
| Rick | | ... | 03-09-2019 @ 20:02 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Turns out the Wanderers can still draw enough of a crowd to thoroughly f**k up my journey home, damn their stinking hides. | ||
| JackRevans | | ... | 04-09-2019 @ 12:15 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | what does BILTY mean? | ||
| Wayne_Cowdrey | | ... | 04-09-2019 @ 12:35 |
 Still got a little bit of strength Member 400, 22044 posts | Best In Last Two Years. | ||
| JackRevans | | ... | 04-09-2019 @ 12:55 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Oh I see. That's a useful acronym. | ||
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