## ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

**Moderator:** Dux

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.11PM; did my run up Wa'ahila Ridge as speed play, varying from a brisk walk to sprints. Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.12PM; Cycle 15, Week 3, Day 3...

1. Bench Press

85 x 5

110 x 5

130 x 3

160 x 5

180 x 3

205 x 2 (PR)

2. Dumbbell Bench Press 4 x 10 @ 65's

3. Fly 4 x 12 @ 25's

4. E-Z Curl Bar Lying Triceps Extensions 5 x 10 @ 60

Aloha!

1. Bench Press

85 x 5

110 x 5

130 x 3

160 x 5

180 x 3

205 x 2 (PR)

2. Dumbbell Bench Press 4 x 10 @ 65's

3. Fly 4 x 12 @ 25's

4. E-Z Curl Bar Lying Triceps Extensions 5 x 10 @ 60

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.14PM; Cycle 15, Week 3, Day 4...last of the heavy stuff for this cycle.

1. Squats

110 x 5

135 x 5

160 x 3

200 x 5

235 x 3 (PR)

255 x 1 (PR)

2. Ring Chin-ups 5 x 5

3. Sit-ups 4 x 12

...I believe that I will be moving chin-ups back to their proper place on deadlifts/back day, because I can tell that I have skated as far as I can on just the minimum of squatting and will need to add some additional volume for my legs soon to maintain progress. Nothing fancy, just some additional 5's PRO with FSL weights.

>Deloadweek.png

Aloha!

1. Squats

110 x 5

135 x 5

160 x 3

200 x 5

235 x 3 (PR)

255 x 1 (PR)

2. Ring Chin-ups 5 x 5

3. Sit-ups 4 x 12

...I believe that I will be moving chin-ups back to their proper place on deadlifts/back day, because I can tell that I have skated as far as I can on just the minimum of squatting and will need to add some additional volume for my legs soon to maintain progress. Nothing fancy, just some additional 5's PRO with FSL weights.

>Deloadweek.png

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.16AM; Cycle 15, Week 4, Day 1...AM walk for 1.5 hours with my wife, then later in the morning:

1. Press

60 x 5

75 x 5

90 x 5

2. Dumbbell Press 4 x 12 @ 35's

3. Front/Lateral/Rear Raise 4 x 10 @ 15's

4. Barbell Curl 4 x 10 @ 80

5. Concentration Curl 4 x 10 @ 35's

Finished the day with a two hour hike.

Aloha!

1. Press

60 x 5

75 x 5

90 x 5

2. Dumbbell Press 4 x 12 @ 35's

3. Front/Lateral/Rear Raise 4 x 10 @ 15's

4. Barbell Curl 4 x 10 @ 80

5. Concentration Curl 4 x 10 @ 35's

Finished the day with a two hour hike.

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.17AM; Cycle 15, Week 4, Day 2...

1. Deadlift

125 x 5

160 x 5

190 x 5

2. Bent Row 4 x 12 @ 100

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raises 4 x 12

...and ended the day with another 2 hour hike wherein I got WAY too much sun. Gotta be more careful and go out later in the day and better covered.

Aloha!

1. Deadlift

125 x 5

160 x 5

190 x 5

2. Bent Row 4 x 12 @ 100

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raises 4 x 12

...and ended the day with another 2 hour hike wherein I got WAY too much sun. Gotta be more careful and go out later in the day and better covered.

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.20PM; Cycle 15, Week 4, Days 3 & 4 Combined...was feeling very low energy after some long work days in the field, so I just folded days three and four into a quick light workout to end the deload week and the cycle. Didn't really want to lift at all, so I just punched the clock and made it happen.

1. Squat

110 x 5

135 x 5

160 x 5

2. Bench Press

85 x 5

110 x 5

130 x 5

3. Ring Chins 3 x 5

Aloha!

1. Squat

110 x 5

135 x 5

160 x 5

2. Bench Press

85 x 5

110 x 5

130 x 5

3. Ring Chins 3 x 5

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.23AM; Cycle 16, Week 1, Day 1...I dithered about instead of coming up with a solid plan for this, so what you see is what I did. After this workout I sat down and planned out the next cycle, so it should improve from here on out. Also, I was hungover as shit from rum and madeira punch at my nephew's birthday party, which didn't contribute positively.

1. Press

60 x 5

75 x 5

90 x 3

95 x 5

110 x 5

125 x 5

2. Bench Press 5 x 10 @ 130

3. Ring Chins 5 x 5

Aloha!

1. Press

60 x 5

75 x 5

90 x 3

95 x 5

110 x 5

125 x 5

2. Bench Press 5 x 10 @ 130

3. Ring Chins 5 x 5

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.24AM; Cycle 16, Week 1, Day 2...got it together now.

1. Deadlift

130 x 5

160 x 5

195 x 3

210 x 5

240 x 5

275 x 5 (PR)

2. Bent Row 4 x 12 @ 105

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raises 4 x 12

Finished up the training day with a two hour hike up on Mt. Tantalus.

Aloha!

1. Deadlift

130 x 5

160 x 5

195 x 3

210 x 5

240 x 5

275 x 5 (PR)

2. Bent Row 4 x 12 @ 105

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raises 4 x 12

Finished up the training day with a two hour hike up on Mt. Tantalus.

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.25AM; spent Memorial Day morning on a long walk with my wife and parents, 2.5 hours through Manoa Valley, about 6 or 7 miles. Afternoon was spent with war movies and hot dogs.

Aloha!

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.26PM; Cycle 16, Week 1, Day 3...where we indulge in the forbidden pleasures of the supine press upon a bench.

1. Bench Press

90 x 5

110 x 5

130 x 3

145 x 5

165 x 5

185 x 6 (PR)

2. Dumbbell Bench Press 4 x 10 @ 65's

3. Dumbbell Fly 4 x 12 @ 25's

4. E-Z Curl Lying Triceps Extensions 5 x 10 @ 60

Aloha!

1. Bench Press

90 x 5

110 x 5

130 x 3

145 x 5

165 x 5

185 x 6 (PR)

2. Dumbbell Bench Press 4 x 10 @ 65's

3. Dumbbell Fly 4 x 12 @ 25's

4. E-Z Curl Lying Triceps Extensions 5 x 10 @ 60

Aloha!

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

### Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

2020.05.27PM; took my son and charged up Waahila Ridge to the State Recreation Area at the top, about 1:20:00. Aloha!

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