::::::::::GUAVA FORTRESS::::::::::

[Fat Cat]

2019.06.01; Cycle 4, Week 2, Day 1...gonna salvage this cycle by focusing on doing great work with the primary lift and good work with everything else. Not gonna let the cart lead the horse.

1. Press
65 x 5
75 x 5
85 x 3
95 x 3
105 x 3
115 x 8 (PR)

2. DB Seesaw Press 4 x 12 @ 30's

3. DB Rear/Side Laterals 4 x 10 @ 15, 15, 15, 15

4. BB Curl 4 x 12 @ 65

5. Concentration Curl 4 x 10 @ 15

...finished with a one hour walk.

Aloha!

[Fat Cat]

2019.06.02; begin Cycle 4, Week 2, Day 2...

1. Deadlift
95 x 5
115 x 5
140 x 3
165 x 3
185 x 3
210 x 10

2. One Arm DB Rows 4 x 12 @ 55

2. Shrugs 4 x 10 @ 135

4. Leg Raises 4 x 12

...short one hour hike to finish the job.

Aloha!

[Fat Cat]

2019.06.04PM; Cycle 4, Week 2, Day 3...

1. Bench Press
65 x 5
80 x 5
95 x 3
115 x 5
130 x 5
145 x 14

2. DB Bench Press 4 x 10 @ 55's

3. DB Fly 4 x 12 @ 15's

Aloha!

[Fat Cat]

2019.06.05PM; one hour hike after work. Aloha!

[Fat Cat]

2019.06.06PM; Cycle 4, Week 2, Day 4...

1. Squat
65 x 5
80 x 5
95 x 3
115 x 5
135 x 5
150 x 11

2. Chins x 6, 5, 6, 5

3. Leg Raises 4 x 12

...irritated myself by making a mistake with my AMRAP set of squats. I looked at my records and thought 10 was my previous PR, so I aimed just to do one more. It turns out my previous best was 12 and I easily could have exceeded that. I purposely started very light when I began doing 5/3/1 and I can't afford to not push the last set.

...finished up by checking out a class at Kyokushin Karate Hawaii.

Aloha!

[Fat Cat]

2019.06.08AM; have a four day weekend in honor of King Kamehameha the Great, the "Napoleon of the Pacific". Did the Kalaiopua run x 2 in the early AM before breakfast, and then this...Cycle 4, Week 3, Day 1.

1. Press
55 x 5
65 x 5
80 x 3
95 x 3
110 x 3
120 x 6 (PR)

2. DB Seesaw Press 4 x 12 @ 30's

3. DB Rear/Side Laterals 4 x 10 @ 15, 15, 15, 15

4. BB Curl 4 x 12 @ 65

Aloha!

[Fat Cat]

2019.06.09AM; another early morning session on the mountain, this time a 2 hour hike, then...Cycle 4, Week 3, Day 2.

1. Deadlift
95 x 5
115 x 5
140 x 3
175 x 5
200 x 3
220 x 6

2. One Arm DB Rows 4 x 12 @ 55

2. Shrugs 4 x 10 @ 220, 200, 175, 140

4. Leg Raises 4 x 12

Aloha!

[Fat Cat]

2019.06.11AM; Cycle 4, Week 3, Day 3...

1. Bench Press
65 x 5
80 x 5
95 x 3
120 x 5
135 x 3
150 x 12 (Rep PR since I've been 5/3/1'ing)

2. DB Bench Press 4 x 10 @ 55's

3. DB Fly 4 x 12 @ 15's

...ending the training day with a two hour hike.

Aloha!

[Fat Cat]

2019.06.13PM; did the Kalaʻiʻōpua mountain run twice for some solid hill climbing.

I am trying to put to practice the idea of doing lots of moderate, base building (i.e., "Zone 2") running and hiking.

"Vivere militare est." -Seneca

Aloha!

[Fat Cat]

2019.06.13PM; last heavy day of this cycle, after this I begin deloading. What I've learned is that I much prefer a template entirely focused on strength, and let any muscle growth chips fall where they may. The thrill for me is getting stronger with muscle as the natural corollary.

1. Squats
65 x
85 x 5
100 x 3
125 x 5
140 x 3
160 x 10 (5/3/1 repetition PR)

2. Ring Chins 3 x 5

Was supposed to do abs but ran out of time.

Aloha!

[Fat Cat]

2019.06.15AM; started the day by doing the Kalaʻiʻōpua mountain run twice for some fasted-state cardio gainz.

Next up, I'm doing something a bit different. I'm into my deload week now, but I'm trying out something from 5/3/1 Forever, the "TM Test" version of the 7th Week Protocol, which is just his variations on the deload week theme. So this week I will work up to one heavy set of each of the big lifts for 3-5 reps, then go camping on Kauaʻi for a week, and then come back hopefully rested and ready to get back after it.

This is not pushing for a true 1RM, as the whole idea is just to hit a really crisp 3-5 with 90% of your 1RM. The progression is: 70% x 5, 80% x 5, 90% x 5, 100% x 3-5 of TRAINING MAX, not 1RM.

1. Press
85 x 5
100 x 5
115 x 5
125 x 4 (PR)

2. DB Press 4 x 12 @ 30's

3. Lateral Raise 4 x 12 @ 15

4. BB Curl 4 x 10 @ 65

Aloha!

[Fat Cat]

2019.06.16AM; Cycle 4, Week 4, Day 2...

1. Deadlift
95 x 5
115 x 5
140 x 3
180 x 5
205 x 5
230 x 5
255 x 5

I tried going for a hike later in the day but the road was blocked by a downed tree so I bagged it.

Aloha!

[Fat Cat]

2019.06.17PM; Tantalus Run x 2. Trying to be cautious about my pacing (i.e., not trying to push it) but enjoying the runs. Aloha!

[Fat Cat]

2019.06.18PM; Cycle 4, Week 4, Day 3...still doing the TM test.

1. Bench Press
65 x 5
80 x 5
95 x 5
125 x 5
140 x 5
160 x 5

Aloha!

[Fat Cat]

2019.06.19PM; Tantalus Run x 2. Day by day, yo. Aloha!

[Fat Cat]

2019.06.27PM; spent the week on Kaua'i, hiking and enjoying in Waimea Canyon. This marks Cycle 5, Week 1, Day 1; I am still trying to nudge up the volume of lifts. Accordingly, I will do a push, a pull, and a squat each workout until I leave for the Salmon River trip.

1. Squats
75 x 5
90 x 5
110 x 3
115 x 5
135 x 5
150 x 14
135 x 5
115 x 20

2. Dumbbell Bench Press 3 x 10 @ 55's

3. Dumbbell Row 3 x 10 @ 55

Aloha!

[Fat Cat]

2019.06.29AM; Cycle 5, Week 1, Day 2...

1. Squat
75 x 5
90 x 5
110 x 5

2. Bench Press
70 x 5
85 x 5
100 x 3
110 x 5
125 x 5
145 x 15 (PR)
125 x 5
110 x 20 (PR)

3. Ring Chins x 5, 6, 5

...finished with a one hour walk in the mountains to escape the heat down below.

Aloha!

[Kazuya Mishima]

1. Good work.
2. I can't get over the fact that Dylan Sprouse is banging that chick in your signature gif.

[Fat Cat]

Thank you, and I'm going to assume Dylan Sprouse looks almost exactly like I do. It's an easy mistake and I won't hold it against her fine Hungarian ass.

[Fat Cat]

2019.07.01AM; Tantalus Run x 2 in the morning and then the day at the beach house lolling in the waves with the occasional shot of ice cold vodka. Aloha!

[Fat Cat]

2019.07.02PM; Cycle 5, Week 1, Day 3...

1. Squats
75 x 5
90 x 5
110 x 5

2. Press
55 x 5
70 x 5
80 x 3
85 x 5
100 x 5
115 x 9 (PR)
100 x 5
85 x 10

3. Deadlift
100 x 5
115 x 5
125 x 3
140 x 5
160 x 5
180 x 5
205 x 10

...this took a bit longer than I like but was a solid workout. The 115 x 9 was tough and puts my theoretical best at about 150 x 1, although the most I have done recently was 135 x 1 at the end of a workout.

Aloha!

[Fat Cat]

2019.07.04AM; Cycle 5, Week 2, Day 1...finished this with an hour swim at the beach. Even saw a Hawaiian monk seal playing in the water.

1. Squat
75 x 5
90 x 5
110 x 3
125 x 3
145 x 3
160 x 12 (PR)
145 x 3
125 x 10

2. DB Bench Press 3 x 12 @ 55's

3. Ring Chins x 5, 5, 4

Aloha!

[Fat Cat]

2019.07.05PM; Tantalus run x 2. Aloha!

[Fat Cat]

2019.07.06AM; Cycle 5, Week 2, Day 2...usual joint mobility x 10:00 and jumps x 10 to warm up.

1. Squats
75 x 5
90 x 5
110 x 5

2. Bench Press
70 x 5
85 x 5
100 x 3
120 x 3
135 x 3
150 x 14 (PR)
135 x 3
120 x 16

3. Ring Chins x 4, 5, 5

...finished with an hour hike on Wa'ahila Ridge.

Aloha!

[Fat Cat]

2019.07.07PM; Tantalus run and then some extra roaming around because it was nice and cool in the mountains. Aloha!