## :::JET:::SKI:::DEATH:::SQUAD:::

**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!

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

### 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!

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

### 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!

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

### 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.

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

### 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!

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

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

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

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

### 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!

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

### 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.

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

### 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!

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

### 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!

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

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

2019.09.11PM; one hour walk in Waikiki. Aloha!

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

### 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!

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

### 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!

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

### 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!

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

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

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

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

### 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!

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

### 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!

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

### 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!

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

### 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!

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

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

2019.09.23PM; 1.5 hour walk in Manoa. Aloha!

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

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

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

### 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!

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

### 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!

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

### 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!

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

### 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!

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