## :::JET:::SKI:::DEATH:::SQUID:::

**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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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.

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

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

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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.

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2019.09.11PM; one hour walk in Waikiki. Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

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

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2019.09.23PM; 1.5 hour walk in Manoa. Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### 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!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz