## ::::::::::ALOHA::::::::::SNACKBAR::::::::::

**Moderator:** Dux

### ::::::::::ALOHA::::::::::SNACKBAR::::::::::

2014.12.15PM; jiu-jitsu...rolled for an hour with a crazy white belt, a big guy but mentally...gone. I made sure no injuries, but I stretched him out.

Aloha!

Last edited by Fat Cat on Sat Jan 03, 2015 1:08 am, edited 1 time in total.

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.16PM; felt like pushing a little on the press so...

1. Press

125 x 5

135 x 4

145 x 3

155 x 2

155 x 2

145 x 3

135 x 3

Aloha!

1. Press

125 x 5

135 x 4

145 x 3

155 x 2

155 x 2

**165 x 1**145 x 3

135 x 3

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.17PM; jiu-jitsu...rolled with a black belt until he got tired, then switched to a white belt mostly because he was the only taker. Was good training; I was a bit stiff from the heavy clean and press workout the night before but that’s life.

Aloha!

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.18PM; December B.4...

1. Bench Press

145 x 8

165 x 8

185 x 8

2. Bent Rows

110 x 8

120 x 8

130 x 8

3. Deadlifts

150 x 8

195 x 8

215 x 8

Aloha!

1. Bench Press

145 x 8

165 x 8

185 x 8

2. Bent Rows

110 x 8

120 x 8

130 x 8

3. Deadlifts

150 x 8

195 x 8

215 x 8

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.19PM; jiu-jitsu...taught the Friday self defense course, and then *

*surprise** I got to teach the evening one too. Defense against firearms for the first hour and then side control escapes for the second hour. Aloha!"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.20AM; took the boys to morning jiu-jitsu, then this in the afternoon...December A.3:

1. Press

115 x 8

130 x 8

145 x 6

2. Ring Chins

3 x 8, 8, 8

4. Squats

135 x 12

155 x 12

185 x 12

Aloha!

1. Press

115 x 8

130 x 8

145 x 6

2. Ring Chins

3 x 8, 8, 8

4. Squats

135 x 12

155 x 12

185 x 12

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.22PM; jiu-jitsu...rolled a bit with a rank beginner, just letting him motor me all over the mat and trying to give some tips along the way. He was kind of a weird dude; very tight and intense, but I chalked it up to his try-hard novice status.

After the warm up sparring, I taught class on stick defenses. Our normal instructor has been fighting some winter bug, which is why I have been covering so many classes; I had planned on teaching some sport grappling but the students requested self defense instruction so there it was.

Finally, ended the night with 5:00 rounds. When I am the teach, as opposed to when I am just another student, I tend to play a more mellow defensive game.

Aloha!

After the warm up sparring, I taught class on stick defenses. Our normal instructor has been fighting some winter bug, which is why I have been covering so many classes; I had planned on teaching some sport grappling but the students requested self defense instruction so there it was.

Finally, ended the night with 5:00 rounds. When I am the teach, as opposed to when I am just another student, I tend to play a more mellow defensive game.

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.23; jiu-jitsu...three hours training with the Grandmaster. One half was devoted to blunt objects, the second half to the science of the mount offensive and defensive. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.25PM; December B.5...

1. Bench Press

145 x 10

165 x 10

185 x 9

2. Bent Rows

110 x 10

120 x 10

130 x 9

3. Deadlifts

150 x 10

195 x 10

215 x 9

Aloha!

1. Bench Press

145 x 10

165 x 10

185 x 9

2. Bent Rows

110 x 10

120 x 10

130 x 9

3. Deadlifts

150 x 10

195 x 10

215 x 9

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2016.12.26; jiu-jitsu...spent the day at the beach with the family, then broke off to teach the Friday self defense class to a small group of diehards. Class was on defense from attacks from behind, then finished the night sparring a couple of the students. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.27AM; took my son for a hike in the morning, then...attempted this shitfest of a workout. It did not go well. I had to bag the chins because of a strange pain in my left shoulder and replaced them with bodyweight inverted rows on the rings. December A.4:

1. Press

115 x 10

130 x 10

145 x 5

2. Ring Rows

3 x 10

4. Squats

135 x 12

155 x 12

185 x 12

Aloha!

1. Press

115 x 10

130 x 10

145 x 5

2. Ring Rows

3 x 10

4. Squats

135 x 12

155 x 12

185 x 12

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

I like this a lot. Nice mix of strength and hypertrophy.Fat Cat wrote:2014.12.18PM; December B.4...

1. Bench Press

145 x 8

165 x 8

185 x 8

2. Bent Rows

110 x 8

120 x 8

130 x 8

3. Deadlifts

150 x 8

195 x 8

215 x 8

Aloha!

Do you find difficult maintaining good form during those medium-high reps deadlifts?

### Re: THE//////MORNING//////STAR//////

Thanks subclaw, to answer your question, not really. The weights are very light for me in the deadlift.

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

What's your 'sorta max' in the DL?Fat Cat wrote:Thanks subclaw, to answer your question, not really. The weights are very light for me in the deadlift.

### Re: THE//////MORNING//////STAR//////

Somewhere in the 405 range. I did 395 not too long ago and it wasn't hard.

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: THE//////MORNING//////STAR//////

2014.12.29PM; jiu-jitsu...practiced gun defenses with Professor Kayle Quinn (1º grau) until other people showed up, then some sparring with a very stiff and dour whitebelt. Class was half an hour of guard passing, half an hour of attacks from side control. Followed up with more sparring. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::ALOHA::::::::::SNACKBAR::::::::::

2014.12.31PM; last workout of 2014...one clean per press.

1. Clean and Press

115 x 5

125 x 4

135 x 3

135 x 3

145 x 2

155 x 1

130 x 3

120 x 3

2. DB Seesaw Press

3 x 10/10 @ 30s

Aloha!

1. Clean and Press

115 x 5

125 x 4

135 x 3

135 x 3

145 x 2

155 x 1

130 x 3

120 x 3

2. DB Seesaw Press

3 x 10/10 @ 30s

Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::ALOHA::::::::::SNACKBAR::::::::::

2015.01.01; went for a nice 6 miles hike in the mountains in the morning, took the family swimming in the afternoon. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan

### Re: ::::::::::ALOHA::::::::::SNACKBAR::::::::::

2015.01.02; going to try the Anthony Ditillo "Shoulder Specialization Routine No. 1" from

1. Press

empty bar x 15

115 x 6

125 x 3

135 x 5

135 x 5

135 x 5

135 x 5

135 x 5

2. Bench Press

empty bar x 15

135 x 6

160 x 4

185 x 5

185 x 5

185 x 5

185 x 5

185 x 5

3. Bent Row

125 x 5

125 x 5

125 x 5

125 x 5

125 x 5

4. Squats

135 x 10

160 x 10

185 x 10

5. Alt. DB Curl

30s x 5

30s x 5

30s x 5

30s x 5

30s x 5

...finished up by teaching the first Friday self defense course of 2015 at Relson Gracie Waterfront Jiu-Jitsu Academy. Aloha!

*The Development of Muscular Power and Bulk*(1971) as my January template. Same exercises as I was already working on, just a slightly different organization and rep range.1. Press

empty bar x 15

115 x 6

125 x 3

135 x 5

135 x 5

135 x 5

135 x 5

135 x 5

2. Bench Press

empty bar x 15

135 x 6

160 x 4

185 x 5

185 x 5

185 x 5

185 x 5

185 x 5

3. Bent Row

125 x 5

125 x 5

125 x 5

125 x 5

125 x 5

4. Squats

135 x 10

160 x 10

185 x 10

5. Alt. DB Curl

30s x 5

30s x 5

30s x 5

30s x 5

30s x 5

...finished up by teaching the first Friday self defense course of 2015 at Relson Gracie Waterfront Jiu-Jitsu Academy. Aloha!

"Remember that you have no companion but your shadow." -Genghis Khan