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

**Moderator:** Dux

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

2019.09.30PM; one hour walk on Waikiki Beach. Aloha!

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

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

2019.10.01PM; Cycle 7, Week 4, Day 2...winding down with a deload week, but felt particularly shagged through this very light workout.

1. Squats

95 x 5

115 x 5

135 x 3

150 x 3

165 x 3

2. Bench Press

70 x 5

90 x 5

110 x 5

3. Ring Chins 3 x 3

Aloha!

1. Squats

95 x 5

115 x 5

135 x 3

150 x 3

165 x 3

2. Bench Press

70 x 5

90 x 5

110 x 5

3. Ring Chins 3 x 3

Aloha!

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

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

2019.10.02PM; one hour hike up Wa'ahila Ridge, short but steep. Aloha!

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

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

2019.10.03PM; Cycle 7, Week 4, Day 3...end of first Full Body Training - Phase II (FBT-II) cycle and deload week. I will do one more FBT-II cycle this coming month and then consider my options. I like this style of training for everything but the press, which has not been getting enough attention and is stalling a bit as a consequence.

1. Squats

95 x 3

115 x 3

130 x 3

150 x 3

165 x 3

2. Press

50 x 5

70 x 5

90 x 5

3. Deadlift

100 x 5

125 x 5

150 x 5

Aloha!

1. Squats

95 x 3

115 x 3

130 x 3

150 x 3

165 x 3

2. Press

50 x 5

70 x 5

90 x 5

3. Deadlift

100 x 5

125 x 5

150 x 5

Aloha!

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

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

2019.10.05AM; 1.5 hour walk with my wife in the early AM, then a 2 hour hike in the afternoon on my own. Aloha!

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

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

2019.10.06AM; Cycle 8, Week 1, Day 1...FBT-II.

1. Squats

85 x 5

105 x 5

125 x 3

135 x 5

155 x 5

175 x 12 (PR)

FSL: 135 x 20

2. Dumbbell Bench Press

55's x 10

60's x 10

65's x 8 x 3

3. One Arm Dumbbell Row

65 x 10 x 3

4. BB Curl

65 x 10 x 3

...finished up with a short, one hour hike.

Aloha!

1. Squats

85 x 5

105 x 5

125 x 3

135 x 5

155 x 5

175 x 12 (PR)

FSL: 135 x 20

2. Dumbbell Bench Press

55's x 10

60's x 10

65's x 8 x 3

3. One Arm Dumbbell Row

65 x 10 x 3

4. BB Curl

65 x 10 x 3

...finished up with a short, one hour hike.

Aloha!

Last edited by Fat Cat on Wed Oct 09, 2019 5:10 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::::::::::

2019.10.08PM; Cycle 8, Week 1, Day 2...

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

120 x 5

135 x 5

155 x 10 (PR)

FSL: 120 x 18 (PR)

3. Ring Chins 3 x 6

Aloha!

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

120 x 5

135 x 5

155 x 10 (PR)

FSL: 120 x 18 (PR)

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::::::::::

2019.10.10PM; Cycle 8, Week 1, Day 3...

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Press

60 x 5

75 x 5

90 x 3

95 x 5

110 x 5

125 x 5

95 x 13

3. Deadlift

135 x 5

155 x 5

170 x 5

195 x 5

220 x 5

...I'm just phoning in the pulls right now, but will have to ramp them up at some point.

Aloha!

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Press

60 x 5

75 x 5

90 x 3

95 x 5

110 x 5

125 x 5

95 x 13

3. Deadlift

135 x 5

155 x 5

170 x 5

195 x 5

220 x 5

...I'm just phoning in the pulls right now, but will have to ramp them up at some point.

Aloha!

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

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

2019.10.12AM; 1.5 hour walk with my wife, then a 2 hour hike in the afternoon on my own.

After that I spent the afternoon and early evening at Waimānalo Beach Park playing football and body surfing with my son.

Aloha!

After that I spent the afternoon and early evening at Waimānalo Beach Park playing football and body surfing with my son.

Aloha!

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

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

2019.10.13AM; Cycle 8, Week 2, Day 1...

1. Squats

85 x 5

105 x 5

125 x 3

145 x 3

165 x 3

185 x 8 (PR)

2. Dumbbell Bench Press

55's x 10

60's x 10

65's x 10 x 3

3. Dumbbell One Arm Row 3 x 12 @ 65

...wrapped it up with a short one hour hike then made a big platter of conchiglioni for the family.

Aloha!

1. Squats

85 x 5

105 x 5

125 x 3

145 x 3

165 x 3

185 x 8 (PR)

2. Dumbbell Bench Press

55's x 10

60's x 10

65's x 10 x 3

3. Dumbbell One Arm Row 3 x 12 @ 65

...wrapped it up with a short one hour hike then made a big platter of conchiglioni for the family.

Aloha!

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

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

2019.10.15PM; Cycle 8, Week 2, Day 2...

1. Squats

95 x 3

115 x 3

135 x 3

155 x 3

175 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

130 x 3

145 x 3

165 x 8 (PR)

130 x 18 (PR)

3. Ring Chins 3 x 5

Aloha!

1. Squats

95 x 3

115 x 3

135 x 3

155 x 3

175 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

130 x 3

145 x 3

165 x 8 (PR)

130 x 18 (PR)

3. Ring Chins 3 x 5

Aloha!

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

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

2019.10.16PM; one hour hike on

*steep*Wa'ahila Ridge. Aloha!"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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

2019.10.17PM; Cycle 8, Week 2, Day 3...very solid pressing for me.

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Press

60 x 5

75 x 5

90 x 3

105 x 3

120 x 3

130 x 4 (PR)

105 x 12 (PR)

3. Deadlift

105 x 5

130 x 5

155 x 3

180 x 3

210 x 3

235 x 8 (PR)

Aloha!

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Press

60 x 5

75 x 5

90 x 3

105 x 3

120 x 3

130 x 4 (PR)

105 x 12 (PR)

3. Deadlift

105 x 5

130 x 5

155 x 3

180 x 3

210 x 3

235 x 8 (PR)

Aloha!

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

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

2019.10.19AM; approximately 6 mile hike. Aloha!

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

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

2019.10.20PM; Cycle 8, Week 3, Day 1...wasn't feeling well at all but soldiered on, keeping everything to a bare minimum.

1. Squats

85 x 5

105 x 5

125 x 3

155 x 5

175 x 3

195 x 6 (PR)

2. Dumbbell Bench Press

55's x 12

60's x 12

65's x 12

3. One Arm Dumbbell Row 3 x 15 @ 65

...spent the afternoon tossing the football and swimming with my kid at Mānoa Park, then cooked everybody a big French-style Sunday dinner.

Aloha!

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

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

2019.10.21PM; one hour walk on Waikīkī Beach and Kapiʻolani Park. Aloha!

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

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

2019.10.22PM; Cycle 8, Week 3, Day 2...

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

135 x 5

155 x 3

175 x 5 (PR)

135 x 18 (PR)

3. Ring Chins x 7, 6, 6

...seven reps is actually a PR for me on chins since I've been doing 5/3/1, so all in all this was a good workout with three personal bests set.

Aloha!

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Bench Press

75 x 5

90 x 5

110 x 3

135 x 5

155 x 3

175 x 5 (PR)

135 x 18 (PR)

3. Ring Chins x 7, 6, 6

...seven reps is actually a PR for me on chins since I've been doing 5/3/1, so all in all this was a good workout with three personal bests set.

Aloha!

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

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

2019.10.24PM; Cycle 8, Week 3, Day 3...

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Press

60 x5

75 x 5

90 x 3

110 x 5

125 x 3

140 x 1 (PR)

110 x 10 (PR)

3. Deadlift

135 x 5

155 x 3

195 x 5

220 x 3

245 x 5 (PR)

Aloha!

1. Squats

95 x 5

115 x 5

135 x 3

155 x 3

175 x 3

2. Press

60 x5

75 x 5

90 x 3

110 x 5

125 x 3

140 x 1 (PR)

110 x 10 (PR)

3. Deadlift

135 x 5

155 x 3

195 x 5

220 x 3

245 x 5 (PR)

Aloha!

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

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

2019.10.26AM; 1.5 hour walk with my wife and son, and then a two 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::::::::::

2019.10.27AM; Cycle 8, Week 4, Day 1...beginning deload week.

1. Squats

85 x 5

105 x 5

125 x 5

2. Dumbbell Bench Press

55's x 10

60's x 10

65's x 10

3. One Arm Dumbbell Row 3 x 10 @ 65

...spent the rest of the day at Ala Moana Beach Park with visiting friends, swimming and having drinks. Aloha!

1. Squats

85 x 5

105 x 5

125 x 5

2. Dumbbell Bench Press

55's x 10

60's x 10

65's x 10

3. One Arm Dumbbell Row 3 x 10 @ 65

...spent the rest of the day at Ala Moana Beach Park with visiting friends, swimming and having drinks. Aloha!

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

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

2019.11.30AM; Cycle 10, Week 1, Day 1...was pretty stoked about the 135 x 5.

1. Press

65 x 5

80 x 5

95 x 3

100 x 5

115 x 5

135 x 5 (PR)

2. Dumbbell Press 4 x 12 @ 30's

3. Side & Rear Lateral Raises 4 x 12 @ 15's

4. Barbell Curl 4 x 12 @ 70

5. Dumbbell Concentration Curl 4 x 10 @ 20's

...finished with a two hour hike.

Aloha!

1. Press

65 x 5

80 x 5

95 x 3

100 x 5

115 x 5

135 x 5 (PR)

2. Dumbbell Press 4 x 12 @ 30's

3. Side & Rear Lateral Raises 4 x 12 @ 15's

4. Barbell Curl 4 x 12 @ 70

5. Dumbbell Concentration Curl 4 x 10 @ 20's

...finished with a two hour hike.

Aloha!

Last edited by Fat Cat on Tue Dec 03, 2019 5:45 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::::::::::

2019.12.01AM; Cycle 10, Week 1, Day 2...chins got rained out so I will have to make them up later in the week.

1. Deadlift

110 x 5

140 x 5

165 x 3

180 x 5

210 x 5

235 x 10 (PR)

2. One Arm Dumbbell Row 4 x 12 @ 65's

3. Good Morning 4 x 10 @ 65

4. Leg Raises 4 x 12

...finished with another two hour hike later in the afternoon. Aloha!

1. Deadlift

110 x 5

140 x 5

165 x 3

180 x 5

210 x 5

235 x 10 (PR)

2. One Arm Dumbbell Row 4 x 12 @ 65's

3. Good Morning 4 x 10 @ 65

4. Leg Raises 4 x 12

...finished with another two hour hike later in the afternoon. Aloha!

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

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

2019.12.03PM; Cycle 10, Week 1, Day 3...holding the back extensions for a ten count at the end per Lu Xiaojun's method. I really like this exercise.

1. Back Extensions 2 x 10 @ BW

2. Bench Press

80 x 5

95 x 5

115 x 3

125 x 5

145 x 5

165 x 10 (PR)

2. Dumbbell Bench Press 4 x 5 @ 70's

3. Dumbbell Fly 4 x 12 @ 20's

4. EZ-Curl Lying Triceps Extensions 5 x 10 @ 40

5. Pushups x 15, 11, 9, 7

Aloha!

1. Back Extensions 2 x 10 @ BW

2. Bench Press

80 x 5

95 x 5

115 x 3

125 x 5

145 x 5

165 x 10 (PR)

2. Dumbbell Bench Press 4 x 5 @ 70's

3. Dumbbell Fly 4 x 12 @ 20's

4. EZ-Curl Lying Triceps Extensions 5 x 10 @ 40

5. Pushups x 15, 11, 9, 7

Aloha!

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

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

Nice progress on your numbers.

There's a dude at my gym who's 58, ex-special forces. He does the same damn workouts every week, for years, and he's a beast.

Consistency goes a long ways.

There's a dude at my gym who's 58, ex-special forces. He does the same damn workouts every week, for years, and he's a beast.

Consistency goes a long ways.

"If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work." - Thich Nhat Hanh

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

Thanks Bram! I like the 5/3/1 approach because it has both consistency and variation built into it. It keeps you focused on the important things and lets you play around with the bullshit. Also, I am in no way a gifted athlete so consistency is really all I have hahaha.

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