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PostPosted: Tue Jul 24, 2018 5:23 pm 
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Jesus Christ®
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Location: 鬼ヶ島
2018.07.23PM; swimming x 1,100 yards or approximately 35 minutes. Aloha!

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"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Wed Jul 25, 2018 8:48 pm 
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Location: 鬼ヶ島
2018.07.24PM; bodybuilding...

WARMUP
1. KB Swing 2 x 20 @ 16, 20 kg
2. Overhead Squats 2 x 10 @ Broomstick

WORKOUT
1. DB Incline Press 5 x 8
2. DB Lateral Raise 3 x 9
3. Ring Dip 3 x 2 (elbow did not appreciate...may stick with ring pushup)
4. DB Incline Curls 3 x 8
5. Ring Chins 3 x 1 (easing into these, but was stupid to do after curls)
6. DB Bent Row 3 x 8
7. BB Squat 3 x 10
8. BB Calf Raise 1 x 26
9. Vacuums 1 x 8
10. Concemetric Crunch 1 x 8
11. Half Situp 1 x 10

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Fri Jul 27, 2018 5:23 pm 
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Location: 鬼ヶ島
2018.07.26PM; bodybuilding...

WARMUP

1. KB Swing 2 x 20 @ 16, 20 kg
2. Overhead Squats 2 x 10 @ Broomstick

WORKOUT
1. DB Incline Press 5 x 8
2. DB Incline Curls 3 x 8
3. DB Seesaw Press 3 x 8
4. DB Bent Row 3 x 9
5. DB Lateral Raise 3 x 9
6. BB Squat 3 x 10
7. BB Calf Raise 1 x 27
8. Vacuums 1 x 8
9. Concemetric Crunch 1 x 8
10. Half Situp 1 x 10
11. Frog Crunch 1 x 8

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Sun Jul 29, 2018 8:24 pm 
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Jesus Christ®
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Location: 鬼ヶ島
2018.07.27PM; easy Friday run x 2 miles on grass. Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Sun Jul 29, 2018 8:28 pm 
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Jesus Christ®
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Location: 鬼ヶ島
2018.07.28AM; bodybuilding...
WARMUP
1. KB Swing 2 x 20 @ 16, 20 kg
2. Overhead Squats 2 x 10 @ Broomstick

WORKOUT
1. DB Incline Press 5 x 9
2. DB Incline Curls 3 x 9
3. DB Seesaw Press 3 x 9
4. DB Bent Row 3 x 9
5. DB Lateral Raise 3 x 9
6. BB Squat 3 x 12
7. Hollow Body Hold 3 x 00:15

...wrapped it up swimming x 1,000 yards.

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Mon Jul 30, 2018 5:56 pm 
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Location: 鬼ヶ島
2018.07.29PM; two hours of hiking and then some swimming with my son and nephew. Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Tue Jul 31, 2018 5:29 pm 
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Location: 鬼ヶ島
2018.07.30PM; running x 2.5 and then playing soccer with my son. Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Wed Aug 01, 2018 5:56 pm 
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2018.07.31PM; turned 43 today...what's that in cat years? Anyway, dialed in this workout; kept it to the bare minimum and just laid bricks. For the overhead pressing and rowing I will switch to a barbell for a while and see how that does me.

WARMUP
1. KB Swing 2 x 20 @ 16, 20 kg
2. Overhead Squats 2 x 10 @ Broomstick

WORKOUT
1. DB Incline Press 3 x 10
2. DB Incline Curls 3 x 10
3. BB Press 3 x 10
4. BB Bent Row 3 x 10
6. BB Squat 3 x 10

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Fri Aug 03, 2018 5:35 pm 
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Location: 鬼ヶ島
2018.08.02PM; was in the groove today...

WARMUP
1. KB Swing 2 x 20 @ 16, 20 kg
2. Overhead Squats 2 x 10 @ Broomstick

WORKOUT
1. BB Press 3 x 8
2. BB Curls 3 x 8
3. DB Incline Press 3 x 8
4. BB Bent Row 3 x 8
6. BB Squat 3 x 15
7. Hollow Body Hold 3 x 00:15

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Mon Aug 06, 2018 5:30 pm 
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Location: 鬼ヶ島
2018.08.03PM; running x 2 mi. and playing soccer with my son. Finished with Hindu squats and Hindu Pushups, at the classic 2:1 ratio.

Essentially, I'm running the Bruno Sammartino template from the 60s; basic barbells three days a week and then running and calisthenics three other days of the week.

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


Last edited by Fat Cat on Tue Aug 07, 2018 12:19 am, edited 2 times in total.

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PostPosted: Mon Aug 06, 2018 5:31 pm 
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Location: 鬼ヶ島
2018.08.04 & 05; spent the weekend at Kikila on the North Shore with my wife and son, swimming, body surfing at Pounders, etc.

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Mon Aug 06, 2018 5:31 pm 
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Location: 鬼ヶ島
2018.08.05PM; mountain run x 4.5 mi, followed by some Hindu pushups and Hindu squats. Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Wed Aug 08, 2018 5:31 pm 
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Location: 鬼ヶ島
2018.08.07PM;

WARMUP
1. KB Swing 3 x 20 @ 16, 20, 24 kg
2. Overhead Squats 2 x 10 @ Broomstick

WORKOUT
1. BB Press 3 x 9
2. BB Curls 3 x 9
3. DB Incline Press 3 x 98
4. BB Bent Row 3 x 9
6. BB Squat 3 x 10
7. Hollow Body Hold 3 x 00:15

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Thu Aug 09, 2018 6:05 pm 
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Location: 鬼ヶ島
2018.08.08PM; hard run at Kanewai x 2.65 mi (4.2 km) in almost exactly 30 minutes. Sad! Haha but it's a starting point...finished with hindu pushups and squats.


Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Fri Aug 10, 2018 6:42 am 
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Jesus Christ®
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Joined: Mon Jan 03, 2005 4:54 pm
Posts: 36743
Location: 鬼ヶ島
2018.08.09PM; needed a light day...

WARMUP
1. KB Swing 2 x 20 @ 16, 20 kg
2. Overhead Squats 2 x 10 @ Broomstick

WORKOUT
1. BB Press 2 x 10
2. BB Curls 2 x 10
3. DB Incline Press 2 x 10
4. BB Bent Row 2 x 10
6. BB Squat 2 x 10
7. Hollow Body Hold 2 x 00:15

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Mon Aug 13, 2018 5:39 pm 
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Jesus Christ®
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Location: 鬼ヶ島
2018.08.11AM; finished a preparatory month of basic bodybuilding...gonna stick with the same exercises but drop to a more powerbuilding rep range. Last set of each exercise is an AMRAP, warmups not shown.

1. BB Row x 5, 5, 10
2. DB Incline x 5, 5, 10
2. Squat x 5, 5, 10
3. BB Curl x 5, 5, 10

...finished the training day with a 4.8 mile mountain run. Felt very strong, but the vog in the air was messing with my lungs a bit.

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Mon Aug 13, 2018 5:40 pm 
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Location: 鬼ヶ島
2018.08.12PM; swimming x 1000 yds. Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Tue Aug 14, 2018 5:44 pm 
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Jesus Christ®
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Location: 鬼ヶ島
2018.08.13PM; running at Kanewai x 3 miles in 33:39. This is on a grass path, not a track, but it really makes me wonder how good runners can be cranking out five and six minute miles for an hour or two at a time. Amazing.

Mile 1: 11:10
Mile 2: 11:15
Mile 3: 11:14

Finished with hindu squats, hindu pushups, and adhomukha-svanasana then pau hana.

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Wed Aug 15, 2018 5:29 pm 
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Location: 鬼ヶ島
2018.08.14PM; Week 1, Day 2...weights still not worth recording here, but I keep them in my handwritten log. Wasn't feeling it this workout, but I got the job done so whatever.

1. Ring Chin 3 x RM
2. Press x 5, 5, 10
2. Deadlift x 5, 10
3. BB Curl x 5, 5, 12

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Thu Aug 16, 2018 6:03 pm 
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Location: 鬼ヶ島
2018.08.15PM; trail run up Lower Waʻahila Ridge up to Waʻahila Ridge State Recreation Area, then back down along the network of mountain biking trails.

Total distance was 4.5 miles or so according to Google Earth.

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


Last edited by Fat Cat on Thu Aug 16, 2018 10:10 pm, edited 1 time in total.

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PostPosted: Thu Aug 16, 2018 10:10 pm 
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Image

Couple of trail shots from the weekend run.

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Fri Aug 17, 2018 5:52 pm 
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Location: 鬼ヶ島
2018.08.16PM; Week 1, Day 3...warmed up with KB Swings 1 x 40 @ 16 kg. I was out in the field all morning so I didn't need much.

1. BB Row x 5, 5, 10
2. DB Incline Press x 5, 5, 8
2. Squat x 5, 5, 8
3. BB Curl x 5, 5, 12

Six days of workouts in a row, feeling a little flat, gotta take a day off. The doctor prescribes tacos and tequila.

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Sun Aug 19, 2018 7:46 am 
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Jesus Christ®
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Location: 鬼ヶ島
2018.08.18AM; Week 2, Day 1...warmed up with KB Swings 1 x 40 @ 16 kg. Last set is a comfortable non-kamikaze AMRAP.

1. BB Row x 5, 5, 10
2. DB Incline Press x 5, 5, 8
2. Squat x 5, 5, 10
3. BB Curl x 5, 5, 12

Finished running hills x 1 hour.

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Mon Aug 20, 2018 5:44 pm 
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Location: 鬼ヶ島
2018.08.19PM; took my son and nephew for an hour and a half hike around the Mānoa Cliffs Trail. Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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PostPosted: Tue Aug 21, 2018 5:43 pm 
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Location: 鬼ヶ島
2018.08.20PM; Kanewai x 3 mi. in 33:07, trimming a whopping 30 seconds off my previous time. LOL.

Finished with Hindu pushups and Hindu Squats.

Aloha!

_________________
"One's actions alone define whether one belongs to a good family or a bad family, valiant or arrogant, and disciplined or undisciplined." -Lord Rāma, Rāmāyaṇa


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