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» The Assassin (Go to post)19-10-2021 @ 08:03 
Thanks, boys.

Went down last night, warmed up, came home. Zero guilt.
» The Assassin (Go to post)14-10-2021 @ 23:03 
FitNotes Workout - Thursday 14th October 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)
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 65.0 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

I was extremely tired when I got home, but had a biscuit and went training anyway. Was fine. Skipped stretches because I had to be elsewhere.

Had my first league table tennis matches yesterday. 1-3, 3-0, 2-3, and since it's total games won by team rather than matches, I went 6-6. I'll take that (especially as the rest of my team went 6-15 - we got porked).
» An old, fat fool starts a log. Hope no-one minds (Go to post)13-10-2021 @ 15:48 
Fatpete said:
Interesting, how long do your workouts tend to take ?


My actual lifting goes from first unrack to last rack in roughly 22 minutes, for three working sets of either four or five movements. From start off session to end of stretching is 37 minutes.
» The Assassin (Go to post)11-10-2021 @ 22:27 
FitNotes Workout - Monday 11th October 2021, 19:30.

** 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)
- 30.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 40.0 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 **
- 13:00

My bodyweight's (very) slowly coming down, so I'm just happy to be maintaining on bench right now.
» An old, fat fool starts a log. Hope no-one minds (Go to post)11-10-2021 @ 22:25 
I'm finding reps, short rests, and short sessions is absolute gold for me.
» The Assassin (Go to post)08-10-2021 @ 20:46 
FitNotes Workout - Thursday 7th October 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)
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 65.0 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 **
- 13:00

Forgot to post this because I was in a hurry. It went surprisingly well.
» The Assassin (Go to post)08-10-2021 @ 20:46 
FitNotes Workout - Thursday 7th October 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)
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 65.0 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 **
- 13:00

Forgot to post this because I was in a hurry. It went surprisingly well.
» The Assassin (Go to post)04-10-2021 @ 20:43 
FitNotes Workout - Monday 4th October 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)
- 30.0 kgs x 12 reps [PR]
- 35.0 kgs x 10 reps [PR]
- 40.0 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 **
- 13:00
» The Assassin (Go to post)01-10-2021 @ 11:38 
Last night:

FitNotes Workout - Thursday 30th September 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)
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 65.0 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 **
- 13:00

This was hard.
» The Assassin (Go to post)27-09-2021 @ 22:37 
FitNotes Workout - Monday 27th September 2021, 19:15

** 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
- 30.0 kgs x 10 reps
- 35.0 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 **
- 13:00
» Funky Monkey's big smelly log..... (Go to post)23-09-2021 @ 08:08 
Happy birthday, you eating machine you.
» The Assassin (Go to post)22-09-2021 @ 22:07 
Thank you.

For tedious and stupid reasons, the last two times I went to Adlington I was there for quite some time but never actually lifted anything. Today was better.

FitNotes Workout - Wednesday 22nd September 2021, 19:15.

** 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)
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 65.0 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 **
- 13:00

Table tennis continues. In unrelated and entirely unsurprising news, PHE have today asked us (pupils and staff alike) to go back to wearing masks in class, as we already have loads of kids off. Sigh.
» An old, fat fool starts a log. Hope no-one minds (Go to post)19-09-2021 @ 08:26 
Post Edited: 19.09.2021 @ 08:40 AM by Rick
matthewvc said:
Sorry, but you’ve all been ‘had’ in Blighty


That first sentence is the only one I'd argue with (given that some of the rest is hyperbole). No more than half of us were "had", but that was enough.
» The Assassin (Go to post)14-09-2021 @ 17:23 
Wigan said:
Carry over benefits from the table tennis perhaps?


That's definitely my working assumption.
» An old, fat fool starts a log. Hope no-one minds (Go to post)13-09-2021 @ 21:58 
Fatpete said: Imports are all top dollar and exports are rotting at the docks, or at least they are in the fish world, so he says at least


Yup, so it seems. And since most of the fish Britons want to eat (cod, haddock, prawns, salmon) is not caught here, this is a massive problem in both directions. As a nation we mostly don't want to eat much of our catch (mackerel, sand eels, etc) and don't want to pay for the rest (sole, langoustine, etc). Though I'd love to see dogfish back in chippies (rock salmon or huss, as it was often called).

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