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» An old, fat fool starts a log. Hope no-one minds (Go to post)11-10-2019 @ 18:46 
I know this question is not for me, but smooth Dijon mustard is a glory and a gift to us all, and it's a rare day I don't use some of it.
» The Assassin (Go to post)11-10-2019 @ 18:44 
FitNotes Workout - Friday 11th October 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 130.0 kgs x 1 rep
- 130.0 kgs x 1 rep

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

** Superset Interval **
- 04:00

Piss weak. Hopefully just the break and the virus. BW 115.7, not that that's an excuse.
» The Assassin (Go to post)07-10-2019 @ 22:58 
FitNotes Workout - Monday 7th October 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 60.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 110.0 kgs x 5 reps

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

Still a bit under the weather, and unlikely to make it Friday, so this is just to ward off the DOMs then. All very comfortable, though, and marginally less left shoulder pain on squats than I remember.
» An old, fat fool starts a log. Hope no-one minds (Go to post)01-10-2019 @ 18:34 
Thank you for all your hard work.
» The Assassin (Go to post)27-09-2019 @ 22:55 
Well. I went. I got up to what should have been my bench triple, feeling weak all the way. Almost failed the first rep. I can barely speak with a cold that otherwise hadn't left a mark, but obviously it's hit me. Session abandoned, we'll take the new-floor week off and come back fresh.
» Suspend Parliament...Now what ? (Go to post)25-09-2019 @ 21:49 
The Financial Times, that notorious hotbed of left-wingnuts, is one of the most pro-remain sources in the media. There are a handful of working economists who think leaving would be wise, but not many.

As with climate change, it is possible that the vast majority of experts are wrong. But it isn't very likely, and if you're not an expert your opinion isn't very valuable.
» The Assassin (Go to post)25-09-2019 @ 19:28 
FitNotes Workout - Wednesday 25th September 2019

** Barbell Squat **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 115.0 kgs x 1 rep
- 115.0 kgs x 1 rep

** Half Chin **
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps

** Deadlift **
- 60.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 160.0 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
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Superset Interval **
- 04:00

Decided to streamline these squat sessions as my shoulders are dying. Pressing or benching every session seems to be too much.
» An old, fat fool starts a log. Hope no-one minds (Go to post)23-09-2019 @ 20:35 
Wigan, I agree with and echo every word of that. It also all applies to you, you know.

Sim, literally every penny we generate goes into repairs, maintenance, and equipment. Indeed, the upcoming repairs would not be possible without the generosity of one of our members, who I will not name here in case they'd rather I didn't, who is lending the club the cash and taking gradual repayment. We have spent a lot over the last few years, but as a result we have a place fit for humans to train, whereas the old club was a hazard to all and sundry (especially in the winter).

Our key-holders pay 20 a month, our other monthly members 15, and casuals 5 a week or 2 per session. Juniors pay significantly less, and part of our mandate from the council is that we are cheap for the local youth (in particular). I don't know exactly how many members we have, but it isn't a lot. Pete and Wigan pour a vastly disproportionate amount of time and energy into the club, and without their volunteer contributions we would simply not be viable. I for one am profoundly grateful.
» The Assassin (Go to post)23-09-2019 @ 20:25 
FitNotes Workout - Monday 23rd September 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 70.0 kgs x 8 reps
- 105.0 kgs x 5 reps
- 126.0 kgs x 5 reps
- 126.0 kgs x 5 reps

** Superman Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 8 reps [PR]
- 70.0 kgs x 8 reps

** Seated Machine Fly **
- 64.0 kgs x 10 reps [PR]
- 64.0 kgs x 10 reps
- 64.0 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

Home, and rolled.

No deadlift emom because I'm starting a cough/cold and it seemed better not to. Very pleased with today.
» An old, fat fool starts a log. Hope no-one minds (Go to post)19-09-2019 @ 07:48 
I would say less than five minutes, then.

Sadly, part of the price of being both cooperative and competent is that people gradually come to rely on it; it has happened to me in other contexts, and our beloved Kim is a perfect example elsewhere. You being by far the most regular member in your habits also does make you a natural reference point for the new and confused. None of which helps, I full well know.
» An old, fat fool starts a log. Hope no-one minds (Go to post)18-09-2019 @ 21:50 
Thank you for your service. I suspect I can't have missed you by much tonight.
» The Assassin (Go to post)18-09-2019 @ 19:16 
Post Edited: 18.09.2019 @ 19:52 PM by Rick
No Monday training as the club was closed for repairs.

FitNotes Workout - Wednesday 18th September 2019

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

** Lat Pulldown **
- 45.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 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

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

** Clean And Presses **
- 20.0 kgs x 8 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Cable Preachers **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Superset Interval **
- 04:00

Cut the squats back because they seemed incredibly hard. Only realised just before the last set that my belt need to come in yet another notch - it was then easy. Switched some movements around to aid through-supersetting; it was much better, but I'm still adjusting to the cardio load of doing this with the big movements. Goalz innit.

Edited to add: WHEN will I learn to foam roll regularly? Ten minutes when I got in and the mid-back/lat/trap/shoulderblade pains I've been carrying around for a fortnight or more are all gone. I am a f**king cretin.
» An old, fat fool starts a log. Hope no-one minds (Go to post)17-09-2019 @ 23:03 
It will depend, for me, on how soon it is after this single-session week. If it's under a month I may try to go a-visiting.
» I am most displeased (Go to post)17-09-2019 @ 23:02 
I've no idea who the admin email address goes to (well, probably Rob, I guess), but it's apparently not me.
» The Assassin (Go to post)13-09-2019 @ 18:44 
FitNotes Workout - Friday 13th September 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 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
- 70.0 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 **
- 60.0 kgs x 10 reps
- 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

** Deadlift EMOM **
- 50.0 kgs x 3 reps
- 50.0 kgs x 4 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 7 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 7 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 4 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 2 reps
- 50.0 kgs x 1 rep

Very happy with this.

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