## ::::::::::GUAVA FORTRESS::::::::::

**Moderator:** Dux

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.29PM; Cycle 6, Week 4, Day 1...beginning the deload week.

1. Squats

75 x 5

95 x 5

115 x 5

2. DB Bench Press 3 x 10 @ 60's

3. One Arm DB Row 3 x 10 @ 60

Aloha!

1. Squats

75 x 5

95 x 5

115 x 5

2. DB Bench Press 3 x 10 @ 60's

3. One Arm DB Row 3 x 10 @ 60

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.08.31; a 1.5 hour walk with my wife in the morning and then a 2 hour hike in the afternoon. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.01AM; Cycle 6, Week 4, Day 2...

1. Squats

75 x 5

95 x 5

115 x 5

2. Bench Press

70 x 5

90 x 5

105 x 5

3. Ring Chins x 4, 5, 5

...finished with an hour long hike.

Aloha!

1. Squats

75 x 5

95 x 5

115 x 5

2. Bench Press

70 x 5

90 x 5

105 x 5

3. Ring Chins x 4, 5, 5

...finished with an hour long hike.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.02AM; 1.5 hour walk in Manoa with my wife, trying to get it in early before it gets too hot. Aloha!

Last edited by Fat Cat on Tue Sep 17, 2019 7:28 am, edited 1 time in total.

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.03PM; Cycle 6, Week 4, Day 3...last day of deload week, end of Phase 1 of the Full Body Template too, which means the next cycle gets much more intense.

1. Squat

75 x 5

95 x 5

115 x 5

2. Press

55 x 5

70 x 5

85 x 5

3. Deadlift

100 x 5

120 x 5

145 x 5

Aloha!

1. Squat

75 x 5

95 x 5

115 x 5

2. Press

55 x 5

70 x 5

85 x 5

3. Deadlift

100 x 5

120 x 5

145 x 5

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.04PM; one hour walk at Waikīkī Beach. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.07AM; 1.5 hour walk with the wife, then a 2 hour hike on my own in the afternoon. Today is the last day of my deload week; tomorrow begins 5/3/1 cycle No. 7, which will be Full Body Training, Phase II (FBT-II).

Aloha!

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.08AM; Cycle 7, Week 1, Day 1...

1. Squats

80 x 5

100 x 5

120 x 3

130 x 5

150 x 5

165 x 10 (PR)

2. DB Bench Press 5 x 10 @ 60's

3. DB One Arm Row 5 x 10 @ 60

...finished with a two hour hike.

Aloha!

1. Squats

80 x 5

100 x 5

120 x 3

130 x 5

150 x 5

165 x 10 (PR)

2. DB Bench Press 5 x 10 @ 60's

3. DB One Arm Row 5 x 10 @ 60

...finished with a two hour hike.

Aloha!

Last edited by Fat Cat on Wed Sep 11, 2019 5:34 pm, edited 1 time in total.

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.09PM; twenty minutes swim at the beach and an hour's walk after work down at Queen Kapi'olani Park. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.10PM; Cycle 7, Week 1, Day 2...

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

115 x 5

135 x 5

150 x 13 (PR)

3. Ring Chins 4 x 5

Aloha!

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

115 x 5

135 x 5

150 x 13 (PR)

3. Ring Chins 4 x 5

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.11PM; one hour walk in Waikiki. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.12PM; Cycle 7, Week 1, Day 3...

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Press

60 x 5

70 x 5

85 x 3

95 x 5

105 x 5

120 x 6

3. Deadlift

100 x 5

125 x 5

150 x 3

165 x 5

190 x 5

215 x 8

Aloha!

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Press

60 x 5

70 x 5

85 x 3

95 x 5

105 x 5

120 x 6

3. Deadlift

100 x 5

125 x 5

150 x 3

165 x 5

190 x 5

215 x 8

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.14AM; hour and a half walk in the early AM with my wife and then a two hour hike in the afternoon just to escape the insane heat. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.15AM; Cycle 7, Week 2, Day 1...

1. Squats

80 x 5

100 x 5

120 x 3

140 x 3

155 x 3

175 x 10

2. DB Bench Press 4 x 12 @ 60's

3. One Arm DB Row 4 x 12 @ 60

...spent the rest of the day reading, hiding from the heat, and trying to figure out tickets between Nairobi and Zagreb. Aloha!

1. Squats

80 x 5

100 x 5

120 x 3

140 x 3

155 x 3

175 x 10

2. DB Bench Press 4 x 12 @ 60's

3. One Arm DB Row 4 x 12 @ 60

...spent the rest of the day reading, hiding from the heat, and trying to figure out tickets between Nairobi and Zagreb. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.16PM; one hour walk at Kaimana Beach. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.17PM; Cycle 7, Week 2, Day 2...need/want to do more direct arm work.

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

125 x 3

145 x 3

160 x 10 (PR)

3. Ring Chins 3 x 5

4. DB Alt. Curl 3 x 10 @ 30's

...also just got early confirmation on a two-week wildlife trip to East Africa--Kenya and Tanzania--with my family next summer, so that was exciting. This is one of the spots: https://vimeo.com/222019305

Aloha!

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

125 x 3

145 x 3

160 x 10 (PR)

3. Ring Chins 3 x 5

4. DB Alt. Curl 3 x 10 @ 30's

...also just got early confirmation on a two-week wildlife trip to East Africa--Kenya and Tanzania--with my family next summer, so that was exciting. This is one of the spots: https://vimeo.com/222019305

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.19PM; Cycle 7, Week 2, Day 3...

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Press

60 x 5

70 x 5

85 x 3

100 x 3

115 x 3

130 x 3 (PR)

3. Deadlift

100 x 5

125 x 5

150 x 3

175 x 3

200 x 3

225 x 5 (PR)

Aloha!

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Press

60 x 5

70 x 5

85 x 3

100 x 3

115 x 3

130 x 3 (PR)

3. Deadlift

100 x 5

125 x 5

150 x 3

175 x 3

200 x 3

225 x 5 (PR)

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.21AM; went for an hour and a half walk with my wife to get coffee in the early AM, then a two hour hike on Mt. Tantalus in the afternoon. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.22AM; Cycle 7, Week 3, Day 1...

1. Squats

80 x 5

100 x 5

130 x 3

150 x 5

165 x 3

185 x 5 (PR)

2. Dumbbell Bench Press 5 x 12 @ 60's

3. One Arm Dumbbell Row 3 x 15 @ 60

Finished with a 1.5 hour hike in the afternoon.

Aloha!

1. Squats

80 x 5

100 x 5

130 x 3

150 x 5

165 x 3

185 x 5 (PR)

2. Dumbbell Bench Press 5 x 12 @ 60's

3. One Arm Dumbbell Row 3 x 15 @ 60

Finished with a 1.5 hour hike in the afternoon.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.23PM; 1.5 hour walk in Manoa. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.24PM; Cycle 7, Week 3, Day 2...

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Bench Press

70 x 5

90 x 5

110 x 3

135 x 5

150 x 3

170 x 5

3. Ring Chins 3 x 6

Aloha!

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Bench Press

70 x 5

90 x 5

110 x 3

135 x 5

150 x 3

170 x 5

3. Ring Chins 3 x 6

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.26PM; Cycle 7, Week 3, Day 3...was miffed that I only got one rep pressing 135 which is not good. Last week I pressed 130 x 3, but this week I have been eating very clean and I've noticed it affects my pressing strength most of all.

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Press

60 x 5

70 x 5

85 x 5

105 x 5

115 x 3

135 x 1

3. Deadlift

100 x 5

120 x 5

160 x 3

190 x 5

215 x 3

245 x 5 (5/3/1 PR)

Aloha!

1. Squats

95 x 5

115 x 5

130 x 3

150 x 3

165 x 3

2. Press

60 x 5

70 x 5

85 x 5

105 x 5

115 x 3

135 x 1

3. Deadlift

100 x 5

120 x 5

160 x 3

190 x 5

215 x 3

245 x 5 (5/3/1 PR)

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.28AM; went for a 1.5 hour walk with my wife in the morning, then a 2 hour hike in the afternoon to escape the heat. Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

### Re: ::::::::::SQUATZ N' OATZ::::::::::

2019.09.29PM; Cycle 7, Week 4, Day 1...beginning of deload week.

1. Squats

80 x 5

100 x 5

120 x 5

2. Dumbbell Bench 3 x 10 @ 60's

3. One Arm Dumbbell Row 3 x 10 @ 60

So far I have done three months of the Full Body Template. The first two months were Phase I, this past month was Phase II. I will do one more month of Phase II and then assess.

Aloha!

1. Squats

80 x 5

100 x 5

120 x 5

2. Dumbbell Bench 3 x 10 @ 60's

3. One Arm Dumbbell Row 3 x 10 @ 60

So far I have done three months of the Full Body Template. The first two months were Phase I, this past month was Phase II. I will do one more month of Phase II and then assess.

Aloha!

"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González