The Assassin
Users viewing topic: & 1 Guest
12345678910 ... ... 363364365366367368369370371372373
| Rick |  | ... | 28-07-2021 @ 21:32 |
 I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Wednesday 28th July 2021 ** Machine Hack Squat ** (Superset 1) - 70.0 kgs x 12 reps - 110.0 kgs x 12 reps - 120.0 kgs x 10 reps - 130.0 kgs x 8 reps ** Lat Pulldown ** (Superset 1) - 45.0 kgs x 12 reps - 65.0 kgs x 12 reps - 70.0 kgs x 10 reps - 75.0 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 ** - 10:00 Considering I am knackered, and spent nearly an hour sitting on the A666 while police and ambulance dealt with (I have seen claimed) a jumper, I'm pleased with how well this went. Kept my shirt on, for the first time in quite a while. Feels weird doing hacks without a wall 4' in front of my nose... | ||
| Rick | | ... | 03-08-2021 @ 00:08 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Did two hours if table tennis on Friday and again on Sunday. I still suck. FitNotes Workout - Monday 2nd August 2021 ** Flat Barbell Bench Press ** (Superset 1) - 20.0 kgs x 12 reps - 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) - 50.0 kgs x 12 reps - 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) - 20.0 kgs x 12 reps - 25.0 kgs x 10 reps - 30.0 kgs x 8 reps [PR] ** 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 This is on the new, plate-loading press/bench machine. Normally on a plate loader I count empty as 20, like a bar, but here that felt wrong somehow, so I'm counting it as zero. Weights do feel pretty directly comparable to the old Viking press counted like that. Equally, 30 in this is a lot heavier than 30 total as a barbell, I reckon. Doesn't matter, is all about progress vs self. On which note, bench ticked up another tiny notch. | ||
| Rick | | ... | 04-08-2021 @ 23:31 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | More table tennis yesterday. I temporarily sucked less. FitNotes Workout - Wednesday 4th August 2021 ** Machine Hack Squat ** (Superset 1) - 70.0 kgs x 12 reps - 115.0 kgs x 12 reps [PR] - 125.0 kgs x 10 reps [PR] - 135.0 kgs x 8 reps [PR] ** Lat Pulldown ** (Superset 1) - 45.0 kgs x 12 reps - 65.0 kgs x 12 reps - 70.0 kgs x 10 reps - 75.0 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 ** - 10:00 Finally the squats felt heavy again. Which is not that surprising, having put 35kg on them in fairly short order. Very, very excited for the new pull-down machine, due tomorrow. The club is unrecognisable from five years ago, and hugely better for it. I'm very grateful to those doing the work (not, I must stress, me). | ||
| Rick | | ... | 09-08-2021 @ 21:10 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Post Edited: 09.08.2021 @ 21:12 PM by Rick I was absolutely shattered today, for a variety of reasons.FitNotes Workout - Monday 9th August 2021 ** Flat Barbell Bench Press ** (Superset 1) - 20.0 kgs x 12 reps - 60.0 kgs x 12 reps - 80.0 kgs x 12 reps - 90.0 kgs x 10 reps - 100.0 kgs x 8 reps ** NEW Seated Cable Row ** (Superset 1) - 20.0 kgs x 12 reps - 30.0 kgs x 12 reps - 40.0 kgs x 12 reps - 45.0 kgs x 10 reps - 50.0 kgs x 8 reps ** Seated Machine Press ** (Superset 2) - 20.0 kgs x 12 reps - 25.0 kgs x 10 reps - 30.0 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 ** - 10:00 Went for weights on the new machine that felt similar to the old machine, but hard to calibrate because I was so tired. I will try this again, but I think I prefer the old machine for this. Gonna love this one for pulldowns, though. | ||
| Rick | | ... | 10-08-2021 @ 19:07 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Another table tennis session, far and away the most consistently not s**t I've played. Won as much as I lost (against the weaker players, TBF, as usual.) Progress! | ||
| Rick | | ... | 11-08-2021 @ 20:19 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Wednesday 11th August 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) - 25.0 kgs x 12 reps - 35.0 kgs x 12 reps - 45.0 kgs x 10 reps - 50.0 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 ** - 10:00 New lat pulldown, which is significantly heavier, kilo for kilo, than the old one. And much better. Very content with tonight. | ||
| Rick | | ... | 16-08-2021 @ 21:20 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Couple of table tennis sessions over the weekend. Definitely improving, in fitness and in quality. FitNotes Workout - Monday 16th August 2021 ** Flat Barbell Bench Press ** (Superset 1) - 20.0 kgs x 12 reps - 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) - 50.0 kgs x 12 reps - 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) - 20.0 kgs x 12 reps - 25.0 kgs x 10 reps - 30.0 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 ** - 10:00 | ||
| Rick | | ... | 18-08-2021 @ 23:48 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Two sessions of table tennis yesterday, knocking on four hours of actual playing, soaked through four shirts. Loving it FitNotes Workout - Wednesday 18th August 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) - 30.0 kgs x 12 reps - 40.0 kgs x 12 reps - 50.0 kgs x 10 reps - 60.0 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 ** - 10:00 All good | ||
| Rick | | ... | 23-08-2021 @ 20:02 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Had another two hours of TT yesterday, and two more last Friday. Loving it. FitNotes Workout - Monday 23rd August 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) - 25.0 kgs x 12 reps [PR] - 30.0 kgs x 10 reps [PR] - 35.0 kgs x 8 reps [PR] ** 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 ** - 10:00 I wondered if the set with the empty bar did anything. On deleting it, I suspect not. Maybe I'll need it in winter. | ||
| Wigan |  | ... | 23-08-2021 @ 21:30 |
 a cynical old scrote Member 68, 6844 posts SQ 255, BP 132.5, DL 250637.5 kgs @ 110kgs UnEq | Good session Rick! You must have been in late as I only left at 7. | ||
| Rick | | ... | 24-08-2021 @ 08:23 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Wigan said:Good session Rick! You must have been in late as I only left at 7. Thank you! I can only have missed you by moments; I sent a text from the car park at one minute to seven! | ||
| Rick | | ... | 25-08-2021 @ 07:24 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Another four hours of table tennis yesterday (1-3, 7-9). Looks like I might be playing local league this year, which is unexpected (I was quietly targeting the season after). Nothing today, which is just as well, I'm f**ked. | ||
| Fatpete | | ... | 25-08-2021 @ 12:30 |
 Hyper obese Pete Member 70, 17892 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | A pre-7.30 post Rick. You can't do many of those | ||
| Rick | | ... | 27-08-2021 @ 19:31 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | 1pm, two hours of table tennis. 7pm, FitNotes Workout - Friday 27th August 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) - 30.0 kgs x 12 reps - 40.0 kgs x 12 reps - 50.0 kgs x 10 reps - 60.0 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 This was VERY tough after playing earlier. Pleased to get through. | ||
| Rick | | ... | 30-08-2021 @ 19:08 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Due to Stuff I unexpectedly ended up training early (3pm) and full of food (three burgers and a hot dog), which made my usual fast volume work... inadvisable. So I seized the excuse to do some singles. I was quietly hoping for a 140 but did not frankly expect it. My tracker estimated a 130 single. The last time I loaded over 105, or did fewer than 8 reps, was in the Before Times. FitNotes Workout - Monday 30th August 2021 ** Flat Barbell Bench Press ** - 60.0 kgs x 10 reps - 80.0 kgs x 3 reps - 100.0 kgs x 1 rep - 110.0 kgs x 1 rep - 120.0 kgs x 1 rep - 130.0 kgs x 1 rep - 140.0 kgs x 1 rep - 150.0 kgs x 1 rep - 155.0 kgs x 0 reps It seems pretty clear that (a) my training is holding onto strength well, despite not being designed for it, and (b) with a small peaking routine a 160 is there. I'm surprised and delighted. I last took 150 in April 2019. | ||
12345678910 ... ... 363364365366367368369370371372373