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RickIcon...14-10-2019 @ 19:26 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 14th October 2019

** Barbell Squat **
- 27.5 kgs x 5 reps
- 27.5 kgs x 5 reps
- 27.5 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Deadlift **
- 60.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 130.0 kgs x 3 reps

Not feeling strong, so working on form. I can honestly say those were probably the deepest squats of my life.
BoarIcon...14-10-2019 @ 19:36 
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Walk your talk
Member 5, 25555 posts
Administrator
I had a nice walk along the leeds liverpool canal last week , while walking past Adlington I could see the club, The marina is lovely , some of the boats are magnificent !!

ever crossed your mind ? a superb place for a nice read.
RickIcon...21-10-2019 @ 18:26 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
I tend to just read in my apartment, Mr B - outdoors is where the animals live.

FitNotes Workout - Monday 21st October 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Superman Row **
- 40.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Superset Interval **
- 04:00

Arrived to an empty club, and apart from me that's how it stayed. So a minimalist session, and off to see The Peanut Butter Falcon.
RickIcon...25-10-2019 @ 19:21 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 25th October 2019

** Barbell Squat **
- 20.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 3 reps

** Deadlift **
- 100.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 140.0 kgs x 1 rep

** Interval length **
- 04:00

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Dumbbell Curl **
- 12.0 kgs x 12 reps
- 14.0 kgs x 10 reps

** Superset Interval **
- 04:00

Rubbish weights, but far and away the best squat depth I've done. Which I'll take. Stopped when I did because legs were jelly. I'm detrained, but measurements-wise in better and better shape. Which, again, I'll take.
RickIcon...28-10-2019 @ 21:00 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 28th October 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Superman Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Superset Interval **
- 04:00

Strength loss is starting to bite. Which is ok. Should get some back eventually.
RickIcon...04-11-2019 @ 18:53 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
I seem to be falling apart. Went down and did a bit today, but I've somehow tweaked a hamstring rather painfully, and that stopped me doing anything of any interest even by my eviscerated standards.
RickIcon...08-11-2019 @ 17:59 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 8th November 2019

** Barbell Squat **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Deadlift **
- 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

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Dumbbell Curl **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Superset Interval **
- 04:00

Not dead. Under 115 this morning for the first time, too.
RickIcon...11-11-2019 @ 18:53 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 11th November 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 8 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps

** Superman Row **
- 40.0 kgs x 8 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Seated Machine Fly **
- 45.0 kgs x 10 reps
- 48.0 kgs x 10 reps
- 50.0 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
RickIcon...15-11-2019 @ 20:47 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 15th November 2019

** Barbell Squat **
- 20.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 90.0 kgs x 2 reps
- 100.0 kgs x 2 reps

All going rather well, then bowels stopped play. Oh well.
RickIcon...17-11-2019 @ 14:24 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Sunday 17th November 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 70.0 kgs x 8 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 4 reps

** Superman Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Seated Machine Fly **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 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 fifth might have been there in the last bench set but I didn't want to risk it not being. I'm less weaker than I had thought, pleasantly.

Took Pete for a spin in the new car, and he kindly kept me company for my training. What a mensch.
FatpeteIcon...17-11-2019 @ 21:54 
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Hyper obese Pete
Member 70, 17817 posts
SQ 322.5, BP 205, DL 300
827.5 kgs @ 133kgs Eq
I had to look that up Rick, but I am very glad I did.

Thank you
RickIcon...18-11-2019 @ 09:32 
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I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Under 18st this morning for the first time since a very brief period in about 2003. (Just.)
RickIcon...24-11-2019 @ 14:44 
Avatar
I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Sunday 24th November 2019

** Barbell Squat **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 2 reps
- 95.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 110.0 kgs x 1 rep

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Dumbbell Curl **
- 12.0 kgs x 12 reps
- 14.0 kgs x 10 reps
- 16.0 kgs x 8 reps
RickIcon...29-11-2019 @ 20:12 
Avatar
I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 29th November 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 70.0 kgs x 8 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
- 140.0 kgs x 1 rep

** Superman Row **
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Seated Machine Fly **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 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

Interval got lost slightly during the bench due to working in. Very good day with some excellent guests in the club. I wouldn't necessarily have backed myself for a 140 at this point.
RickIcon...02-12-2019 @ 20:19 
Avatar
I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 2nd December 2019

** Barbell Squat **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Deadlift **
- 100.0 kgs x 2 reps
- 140.0 kgs x 2 reps
- 140.0 kgs x 2 reps

** Interval length **
- 04:00

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Cable Preachers **
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Superset Interval **
- 04:00

Arrived at 7 (o'clock, and, roughly, degrees) just as Ian Mac was leaving; trained alone, and much better than I expected. I actually felt good today (other than the horrible shoulder pain when first getting under the bar, but that is at least over after the first couple of sets now). Everything was within myself and in control. Content.

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