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RickIcon...08-06-2018 @ 20:18 
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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
And I meant to say tonight, thank you for noticing. It helps. A lot.

FitNotes Workout - Friday 8th June 2018

Superset:

** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** EZ-Bar Curl **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

Superset:

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps

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

First time on hacks in a long time. The DOMs are already beginning, an hour after training. Which I guess makes it ROMS, probably. f**k knows.

Genuinely upset by news of Anthony Bourdain's suicide. I liked him so much I could overlook his inability to pronounce his own surname properly. Public persona can be so different to private pain.
RickIcon...11-06-2018 @ 21:54 
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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 June 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 10 reps
- 110.0 kgs x 8 reps
- 115.0 kgs x 6 reps
- 120.0 kgs x 4 reps

** Lat Pulldown **
- 50.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps

Well, the dozen or so years in which I could bench a 160 on any given day are well and truly over, eh.
RickIcon...15-06-2018 @ 19:34 
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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
Late and tired and lazy.

FitNotes Workout - Friday 15th June 2018

** Deadlift **
- 70.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** EZ-Bar Curl **
- 10.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
ChrisMcCarthyIcon...16-06-2018 @ 08:29 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
The "Bench 160 any Day of the Week" days could come back again. Happy

Nice Deads...how is your back, by the way? Feel any better with the weight loss?
RickIcon...16-06-2018 @ 13:51 
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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
Hopefully, as long as they do it at a much lower bodyweight Happy.

Back's never been a problem. Knees, on the other hand...
RickIcon...18-06-2018 @ 22:27 
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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 18th June 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 20.0 kgs x 10 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
- 140.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 8 reps
- 100.0 kgs x 10 reps

** Seated Machine Fly **
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps

** Lat Pulldown **
- 50.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps

That seems to bear out my theory that pyramiding down suits me better than up...

Today was a good day.
RickIcon...22-06-2018 @ 20:43 
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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
Had a weird week of sore and cramping erectors/upper glutes, peaking Wednesday when I was walking very strangely. Maybe caused by arching better on bench? Either way, I truly need to* work on my hip mobility.

* probably won't

Anyway. Deadlifts are off the table tonight.

FitNotes Workout - Friday 22nd June 2018

** EZ-Bar Curl **
- 20.0 kgs x 12 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 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

Made worthwhile by pleasant conversation from Pete throughout. Not once did he call me a lazy useless crippled c**t, which I regard as a considerable kindness.

Tomorrow, drink.
RickIcon...25-06-2018 @ 21:39 
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 25th June 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 20.0 kgs x 10 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
- 140.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 8 reps
- 100.0 kgs x 10 reps

** Seated Machine Fly **
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps

** Lat Pulldown **
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps

Too f**king hot. Pleased with that under the circumstances.
RickIcon...29-06-2018 @ 23:15 
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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
Almost didn't go. Crushing heat and humidity, and Winter Hill is on fire.

FitNotes Workout - Friday 29th June 2018

** Deadlift **
- 70.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 130.0 kgs x 5 reps

** EZ-Bar Curl **
- 20.0 kgs x 15 reps
- 25.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 8 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
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

Lots of supersetting. Didn't do hack squats because 1. too hot, 2. thought I might do a poo if I did, 3. hate them anyway.

All in all I'm pretty happy with this one.
RickIcon...02-07-2018 @ 21:18 
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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
Brand new Texas power bar arrived just before I started. Not coincidentally, my hands hurt.

FitNotes Workout - Monday 2nd July 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 20.0 kgs x 10 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 8 reps
- 100.0 kgs x 10 reps

Hotter than f**k.
RickIcon...17-07-2018 @ 00:22 
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 16th July 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 6 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 5 reps

Very difficult tonight, not least because (it turns out) I was ridiculously dehydrated. Although apparently not enough to make me consciously thirsty, once I started drinking I put half a gallon away non-stop.
little_aIcon...17-07-2018 @ 11:20 
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still a devious weightlifting bastard
Member 43, 14374 posts
Rick said:Hopefully, as long as they do it at a much lower bodyweight Happy.


Are you training to lose weight Rick? Your workouts almost have a Shaun T feel to them. Are you doing other stuff also?
RickIcon...17-07-2018 @ 16:45 
Avatar
I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
I'm down to about 131, through eating less rather than training more. Just trying not to drop too much lean tissue.
little_aIcon...18-07-2018 @ 12:12 
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still a devious weightlifting bastard
Member 43, 14374 posts
Rick said:I'm down to about 131, through eating less rather than training more. Just trying not to drop too much lean tissue.


Good stuff. It's always easier not to eat 1000cal than it is to do a 1000cal workout. Good on you.
RickIcon...20-07-2018 @ 19:41 
Avatar
I am a bench-only guy
Member 3, 10032 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
little_a said:Your workouts almost have a Shaun T feel to them.


I've been trying to work out who that is and failed, and nobody at Adders tonight knew either. Unless it's Trebilcock, but I don't know anything about his training (and doubt it looks like mine!). I tried Google autocomplete, but I really doubt you meant Shaun The Sheep. (Though he is an inspiration to me.)

FitNotes Workout - Friday 20th July 2018

** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 130.0 kgs x 5 reps

** EZ-Bar Curl **
- 20.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

Supersetted obvs.

I have new minimalist socks and I love them.

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