The Assassin
Users viewing topic: & 5 Guests
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| Rick |  | ... | 06-12-2019 @ 20:36 |
 I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 6th December 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 3 reps - 120.0 kgs x 3 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 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 | ||
| Rick | | ... | 13-12-2019 @ 20:58 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 13th December 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 3 reps - 120.0 kgs x 3 reps - 120.0 kgs x 3 reps ** Superman Row ** - 20.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 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 Weak as piss. | ||
| Rick | | ... | 15-12-2019 @ 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 15th December 2019 ** Machine Hack Squat ** - 60.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps Couldn't get under a bar to squat, ffs. Have done extensive rolling since getting home, and it's a little better. I should probably go see somebody... | ||
| Rick | | ... | 23-12-2019 @ 21:49 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Monday 23rd December 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 - 110.0 kgs x 5 reps - 100.0 kgs x 8 reps ** 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 ** 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 - 18.0 kgs x 8 reps [PR] ** Superset Interval ** - 04:00 Better. Not right yet. | ||
| Rick | | ... | 29-12-2019 @ 13:14 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Sunday 29th December 2019 ** Machine Hack Squat ** - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 5 reps - 120.0 kgs x 5 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 ** Seated Machine Curl ** - 15.0 kgs x 8 reps [PR] - 15.0 kgs x 8 reps - 15.0 kgs x 8 reps ** Superset Interval ** - 04:00 | ||
| Rick | | ... | 03-01-2020 @ 19:43 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 3rd January 2020 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 8 reps - 100.0 kgs x 3 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 - 50.0 kgs x 8 reps - 50.0 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 | ||
| Rick | | ... | 10-01-2020 @ 23:10 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Left shoulder is pretty f**ked up. Hey very ho. FitNotes Workout - Friday 10th January 2020 ** Machine Hack Squat ** - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 5 reps - 130.0 kgs x 5 reps [PR] - 130.0 kgs x 5 reps ** Interval length ** - 04:00 | ||
| Rick | | ... | 20-01-2020 @ 19:53 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | I did come and bench last week, but it was so f**king ugly I didn't log it. Feeling better now. Shoulder is still problematic, but it's not actually frightening me any more. FitNotes Workout - Monday 20th January 2020 ** Machine Hack Squat ** - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 5 reps - 140.0 kgs x 5 reps [PR] - 140.0 kgs x 5 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 ** Seated Machine Curl ** - 10.0 kgs x 12 reps [PR] - 10.0 kgs x 12 reps - 10.0 kgs x 12 reps ** Superset Interval ** - 04:00 | ||
| Wigan |  | ... | 21-01-2020 @ 11:29 |
 a cynical old scrote Member 68, 6843 posts SQ 255, BP 132.5, DL 250637.5 kgs @ 110kgs UnEq | Our paths only crossed for a short time yesterday, but it was a pleasure as always! Your asking about the wellness of Dan was also very much appreciated Rick, you are a good friend, thank you!  | ||
| Rick | | ... | 21-01-2020 @ 14:14 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | You're a good man. So, on my brief acquaintance, is he. Enough said | ||
| Rick | | ... | 24-01-2020 @ 18:37 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 24th January 2020 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 8 reps - 100.0 kgs x 2 reps - 110.0 kgs x 1 rep - 120.0 kgs x 1 rep - 130.0 kgs x 1 rep - 135.0 kgs x 1 rep - 125.0 kgs x 3 reps - 110.0 kgs x 5 reps - 100.0 kgs x 8 reps ** Superman Row ** - 20.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 50.0 kgs x 8 reps - 50.0 kgs x 8 reps - 50.0 kgs x 8 reps - 50.0 kgs x 8 reps - 50.0 kgs x 8 reps - 50.0 kgs x 8 reps - 50.0 kgs x 8 reps ** Superset Interval ** - 04:00 Rather pleased after recent issues. | ||
| Rick | | ... | 27-01-2020 @ 17:38 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Monday 27th January 2020 ** Machine Hack Squat ** - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 5 reps - 140.0 kgs x 5 reps - 140.0 kgs x 5 reps ** Narrow Pulldown ** - 40.0 kgs x 12 reps - 45.0 kgs x 12 reps - 55.0 kgs x 12 reps - 60.0 kgs x 12 reps [PR] - 60.0 kgs x 12 reps - 60.0 kgs x 12 reps ** 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 ** Superset Interval ** - 04:00 | ||
| Rick | | ... | 31-01-2020 @ 17:54 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 31st January 2020 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 8 reps - 100.0 kgs x 2 reps - 120.0 kgs x 1 rep (140 botched take-out and thoroughly bottled) - 130.0 kgs x 1 rep - 120.0 kgs x 3 reps - 110.0 kgs x 5 reps - 100.0 kgs x 8 reps ** Superman Row ** - 20.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps ** Superset Interval ** - 04:00 | ||
| Rick | | ... | 03-02-2020 @ 18:13 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Monday 3rd February 2020 ** Machine Hack Squat ** - 60.0 kgs x 5 reps - 100.0 kgs x 5 reps - 120.0 kgs x 5 reps - 140.0 kgs x 5 reps - 140.0 kgs x 5 reps ** Narrow Pulldown ** - 45.0 kgs x 12 reps - 55.0 kgs x 12 reps - 65.0 kgs x 12 reps [PR] - 65.0 kgs x 12 reps - 65.0 kgs x 12 reps ** 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 ** Superset Interval ** - 04:00 | ||
| Rick | | ... | 07-02-2020 @ 19:53 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 7th February 2020 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 8 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 - 120.0 kgs x 2 reps - 120.0 kgs x 4 reps - 110.0 kgs x 5 reps - 100.0 kgs x 8 reps ** Superman Row ** - 20.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps ** Superset Interval ** - 04:00 Shoulder troubled me in the 130. First 120 should have been for three, but it wasn't there. Second 120 was meant to be 110x5, and easily would have been five except I noticed the overload after the fourth, and just couldn't. Which proves that the problems are in my head, and fear of my shoulder. Not that I didn't already know it. | ||
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