The Assassin
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| Rick |  | ... | 06-11-2017 @ 21:44 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thanks for the support, Chris. Tonight, machine hack squats up to 80x8x4. Considering my legs basically didn't work five days ago, this went really surprisingly well. Slowly slowly catchee monkey and all that (not that I want a monkey, but y'know). | ||
| Rick | | ... | 10-11-2017 @ 23:10 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Bench, working on asymmetrical line and also on actually lifting occasionally 20x15 70x5 100x3 120x3 130x3 140x3 100x8 100x8 | ||
| Rick | | ... | 13-11-2017 @ 21:24 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Hack squats to 100x5x3. Bit of knee griping, but not too bad. | ||
| Rick |  | ... | 17-11-2017 @ 21:31 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Bench 70x5 100x5 120x5 130x5 140x4+f 120x8 Sing a song of meh. | ||
| Rick | | ... | 20-11-2017 @ 22:28 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Yesterday was the day if changed the wheels on the car over to the winters, so an hour of kneeling, pause squats, etc. Today, sore kneecaps and tight everything. So let's experiment. Lots of stretching Lunges, five sets up to 60kg x5 per leg (alternating legs every rep). Lots more stretching. The lunges felt good, though the last set very nearly f**ked my left shoulder. I genuinely struggle to get under a bar at the moment. t**t. Feel good now, though. Think these are here for a while. | ||
| Fatpete | | ... | 21-11-2017 @ 06:41 |
 Hyper obese Pete Member 70, 17865 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Rick said: I genuinely struggle to get under a bar at the moment. t**t. Cosgrove showed me a stretch for that and it helped considerably. Whisper in my ear when next we meet and I will reveal all | ||
| Rick | | ... | 25-11-2017 @ 11:08 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Benched up to 140x3. Concentration curls. Cold as f**k. | ||
| Rick | | ... | 04-12-2017 @ 21:24 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Bench 20x20 60x5 100x5 130x5 130x5 130x5 130x5 130x5 Deadlift 60x5 60x5 100x5 100x5 100x5 Set a bell to sound every fifth minute, did every set on the bell. One of the most enjoyable sessions I've had in some time. | ||
| Rick | | ... | 11-12-2017 @ 22:29 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Bench, starting sets at 4:40 intervals 60x5 80x5 110x5 130x5 130x5 130x5 130x5 130x4+f Wasn't until after failing that two that I realised Aaron had been in again and set the bench rock bottom, meaning I was doing a dead-stop half rep to get the bar out. Dammit. Cramped in lower back, both hamstrings, and my left quad on the fail rep, which is definitely a PB for me. That restricted deadlifts to some 60x5 ish sets to pump some blood. | ||
| Rick | | ... | 15-12-2017 @ 20:12 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Very cold, one other in attendance. Bench, starting at 4:40 intervals 20x20 60x5 90x3 110x3 130x3 130x3 130x3 my company leaves 130x3 130x3 Deadlift, same intervals 60x5 100x5 100x5 100x5 100x5 100x5 Done and dusted, nice and quick, cold as f**k. | ||
| Fatpete | | ... | 15-12-2017 @ 21:49 |
Hyper obese Pete Member 70, 17865 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Sorry to have held you up tonight Rick. You did well to manage deadlifts on your own in that weather. | ||
| Rick | | ... | 22-12-2017 @ 20:22 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Bench starting at 4:40 intervals 20x20 60x5 90x5 110x5 130x5 130x5 130x5 130x5 130x5 Deadlift, ditto 60x5 100x5 100x5 100x5 100x5 100x5 | ||
| Rick | | ... | 29-12-2017 @ 20:42 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Post Edited: 29.12.2017 @ 20:44 PM by Rick Sets begun at 4:20 intervals today.Friday 29th December 2017 ** Flat Barbell Bench Press ** - 20.0 kgs x 20 reps - 60.0 kgs x 10 reps - 90.0 kgs x 10 reps - 110.0 kgs x 10 reps - 110.0 kgs x 10 reps - 110.0 kgs x 10 reps Rested out a couple of clock rounds here after the last set because f**k me tens. ** Seated Machine Fly ** - 43.0 kgs x 12 reps - 43.0 kgs x 12 reps - 43.0 kgs x 12 reps - 43.0 kgs x 12 reps ** Lat Pulldown ** - 55.0 kgs x 12 reps - 70.0 kgs x 12 reps - 70.0 kgs x 12 reps - 70.0 kgs x 12 reps - 70.0 kgs x 12 reps ** Seated Cable Row ** - 13.0 kgs x 12 reps - 13.0 kgs x 12 reps - 13.0 kgs x 12 reps - 13.0 kgs x 12 reps The rows aren't kilos, but plates. They're not marked. This exercise was a bas***d. Just getting sat on the machine was a bas***d actually. My mobility is comical. Fully expect to be unable to move my arms tomorrow. Best session in a while. Beginning of new leaf turning process, hopefully. | ||
| Rick | | ... | 01-01-2018 @ 19:09 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Again, sets begun at 4:20 intervals. FitNotes Workout - Monday 1st January 2018 ** Deadlift ** - 60.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps - 100.0 kgs x 5 reps ** Machine Hack Squat ** - 100.0 kgs x 10 reps - 100.0 kgs x 10 reps - 100.0 kgs x 10 reps Starting the doms already. Should mean it passes quickly. The plan is to gradually build sets, weights, and exercises up, and bring round times down, until I'm doing a reasonable approximation of a decent routine. | ||
| Rick | | ... | 03-01-2018 @ 20:08 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Not much tonight. Still got some doms in legs and glutes! FitNotes Workout - Wednesday 3rd January 2018 ** Dumbbell Curl ** - 12.0 kgs x 12 reps - 12.0 kgs x 15 reps - 12.0 kgs x 15 reps - 12.0 kgs x 15 reps ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 15 reps - 12.0 kgs x 15 reps - 12.0 kgs x 15 reps Supersetted. Pumptastic. | ||
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