## :::JET:::SKI:::DEATH:::SQUID:::

**Moderator:** Dux

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

That gun is a zombie apocalypse ready piece. Wasn't aware that 5.56 was something that civilians could pick up, always thought it was para-military Call of Duty shit. Remind me not to break in to your place.

"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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

I actually only had one other firearm, a .44 Magnum, but I wanted a basic and practical platform like this. I am not a gun collector, but I do think it's important that everyone should have firearms and know how to use them. We're extremely fortunate to have the freedoms that we do in this country, and among the most important is the right to have real weapons. I wouldn't ever want to use it, but it's better to have one and not need it than need it and not have it.

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.06.21PM; went for a long hike in the afternoon and then hosted the whole extended family for a Father's Day dinner. Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.06.22PM; Cycle 17, Week 1, Day 2...

1. Press

60 x 5

75 x 5

90 x 3

100 x 5

115 x 5

130 x 5

100 x 5

100 x 5

100 x 5

2. Deadlift

135

165

200

215

250

280 x 6 (PR)

3. Assistance Circuit (x3)

3.1 Dumbbell Bench x 10 @ 50's

3.2 Dumbbell Row x 10 @ 50's

3.3 Sit-ups x 10

Aloha!

1. Press

60 x 5

75 x 5

90 x 3

100 x 5

115 x 5

130 x 5

100 x 5

100 x 5

100 x 5

2. Deadlift

135

165

200

215

250

280 x 6 (PR)

3. Assistance Circuit (x3)

3.1 Dumbbell Bench x 10 @ 50's

3.2 Dumbbell Row x 10 @ 50's

3.3 Sit-ups x 10

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.07.19AM; Cycle 18, Week 1, Day 2...pulls. The first three exercises were done as a tri-set, the second pair were done as a superset.

1. Deadlift

135 x 5

170 x 5

205 x 3

220 x 5

255 x 5

290 x 5 (PR)

2. Shrugs

135 x 10

170 x 10

205 x 10

220 x 10

3. Chin-ups 4 x 6

4. Bent Rows 4 x 12 @ 100

5. KB Get-up Sit-ups 4 x 5/5 @ 8 kg

...finished with a 1.5 hour easy jog in the mountains. Aloha!

1. Deadlift

135 x 5

170 x 5

205 x 3

220 x 5

255 x 5

290 x 5 (PR)

2. Shrugs

135 x 10

170 x 10

205 x 10

220 x 10

3. Chin-ups 4 x 6

4. Bent Rows 4 x 12 @ 100

5. KB Get-up Sit-ups 4 x 5/5 @ 8 kg

...finished with a 1.5 hour easy jog in the mountains. Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

During our recent intermission, I have also instituted a very short morning routine which I am keeping to an approximately five minute limit. It is:

1. Arm Circles x 10/10

2. KB Swings x 100 @ 8, 12, and 16 kgs

3. KB Halos x 10/10

4. Egyptians x 10/10

5. KB Goblet Squat x 10

6. Cossack Squats x 10/10

7. ETK Pump x 10

8. Four Corners Kicks x 10/10

...the idea is something like the old "zaryadka" (зарядка) exercises you see all over Eastern Europe, as a way to limber up in the morning and incorporate a modicum of fitness into daily life. I'm sure I will swap out exercises as needed over time, and I don't count this among my actual intentional exercise; it's just the modern equivalent of chopping wood, pumping water, carrying feed, etc.

1. Arm Circles x 10/10

2. KB Swings x 100 @ 8, 12, and 16 kgs

3. KB Halos x 10/10

4. Egyptians x 10/10

5. KB Goblet Squat x 10

6. Cossack Squats x 10/10

7. ETK Pump x 10

8. Four Corners Kicks x 10/10

...the idea is something like the old "zaryadka" (зарядка) exercises you see all over Eastern Europe, as a way to limber up in the morning and incorporate a modicum of fitness into daily life. I'm sure I will swap out exercises as needed over time, and I don't count this among my actual intentional exercise; it's just the modern equivalent of chopping wood, pumping water, carrying feed, etc.

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.07.21PM; Cycle 18, Week 1, Day 3...

1. Bench Press

90 x 5

115 x 5

135 x 3

150 x 5

170 x 5

195 x 5

150 x 5

150 x 5

150 x 5

150 x 5

150 x 5

2. E-Z Curl Lying Triceps Extension5 x 5 @ 70

3. Fly 4 x 12 @ 20's

Aloha!

1. Bench Press

90 x 5

115 x 5

135 x 3

150 x 5

170 x 5

195 x 5

150 x 5

150 x 5

150 x 5

150 x 5

150 x 5

2. E-Z Curl Lying Triceps Extension5 x 5 @ 70

3. Fly 4 x 12 @ 20's

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.07.23PM; Cycle 18, Week 1, Day 4...

1. Squats

120 x 5

155 x 5

180 x 3

195 x 5

220 x 5

250 x 5 (PR)

195 x 5

195 x 5

195 x 5

195 x 5

195 x 5

Aloha!

1. Squats

120 x 5

155 x 5

180 x 3

195 x 5

220 x 5

250 x 5 (PR)

195 x 5

195 x 5

195 x 5

195 x 5

195 x 5

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.07.25AM; Cycle 18, Week 2, Day 1...

1. Press

65 x 5

80 x 5

95 x 3

110 x 3

125 x 3

140 x 3

110 x 5

110 x 5

110 x 5

110 x 5

110 x 5

2. Front/Side/Lateral Raise 4 x 12 @ 10's

3. Barbell Curl

45 x 16

65 x 12

70 x 10

75 x 8

80 x 6

85 x 4

95 x 2

4. DB Concentration Curl 4 x 12 @ 30's

...spent the rest of the day getting family and neighbors ready for the Hurricane, which fortunately passed pretty far off to the north.

Aloha!

1. Press

65 x 5

80 x 5

95 x 3

110 x 3

125 x 3

140 x 3

110 x 5

110 x 5

110 x 5

110 x 5

110 x 5

2. Front/Side/Lateral Raise 4 x 12 @ 10's

3. Barbell Curl

45 x 16

65 x 12

70 x 10

75 x 8

80 x 6

85 x 4

95 x 2

4. DB Concentration Curl 4 x 12 @ 30's

...spent the rest of the day getting family and neighbors ready for the Hurricane, which fortunately passed pretty far off to the north.

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.07.26AM; Cycle 18, Week 2, Day 2...there was no way I was going to go do chins in the lashing rains and I was beat from storm preparations, so I just stuck to the main lift and watched cowboy flicks for the rest of the day.

1. Deadlift

135 x 5

170 x 5

205 x 3

240 x 3

270 x 3

305 x 3 (PR)

Aloha!

1. Deadlift

135 x 5

170 x 5

205 x 3

240 x 3

270 x 3

305 x 3 (PR)

Aloha!

Last edited by Fat Cat on Tue Jul 28, 2020 5:24 pm, edited 1 time in total.

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

Simple training. Consistent progress.

"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb

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

Thanks, Bram! Simple about all I can wrap my head around.

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.07.27PM; was sick of being cooped up in the house all weekend, so I just went for a brisk walk around University of Hawaii's campus. All told, an hour and quarter. Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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

2020.07.28PM; Cycle 18, Week 2, Day 3...

1. Bench Press

90 x 5

115 x 5

135 x 3

160 x 3

180 x 3

205 x 3 (PR)

160 x 5

160 x 5

160 x 5

160 x 5

160 x 5

2. DB Fly 4 x 12 @ 25's

3. E-Z Curl Lying Triceps Extension 1 x 5 @ 70

...I think I very mildly overdid things on Saturday with presses, and my elbows were feeling just a touch unhappy. I did one set of LTE's and they didn't like it, so I figured what the hell and bagged them for the day. I still hit a bench repetition PR, so I call it a success and move on.

Aloha!

1. Bench Press

90 x 5

115 x 5

135 x 3

160 x 3

180 x 3

205 x 3 (PR)

160 x 5

160 x 5

160 x 5

160 x 5

160 x 5

2. DB Fly 4 x 12 @ 25's

3. E-Z Curl Lying Triceps Extension 1 x 5 @ 70

...I think I very mildly overdid things on Saturday with presses, and my elbows were feeling just a touch unhappy. I did one set of LTE's and they didn't like it, so I figured what the hell and bagged them for the day. I still hit a bench repetition PR, so I call it a success and move on.

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### Re: :::JET:::SKI:::DEATH:::SQUID:::

2020.08.01AM; Cycle 18, Week 2, Day 4...things got pushed back a couple of days due to my family arriving back from Texas and my forty-fifth birfday.

1. Box Squats

120 x 5

150 x 5

180 x 3

205 x 3

235 x 3

265 x 3 (PR)

205 x 5

205 x 5

205 x 5

205 x 5

205 x 5

2. Sit-ups 4 x 12

...finished with a two hour hike in the afternoon.

Aloha!

1. Box Squats

120 x 5

150 x 5

180 x 3

205 x 3

235 x 3

265 x 3 (PR)

205 x 5

205 x 5

205 x 5

205 x 5

205 x 5

2. Sit-ups 4 x 12

...finished with a two hour hike in the afternoon.

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### Re: :::JET:::SKI:::DEATH:::SQUID:::

Happy 45!!!!

### Re: :::JET:::SKI:::DEATH:::SQUID:::

2020.08.02AM; Cycle 18, Week 3, Day 1...those squats took it out of me yesterday, so I abbreviated things here, skipping some isolation work to keep the whole affair inside an hour.

1. Press

65 x 5

80 x 5

95 x 3

115 x 5

135 x 3

150 x 1

115 x 5

115 x 5

115 x 5

115 x 5

115 x 5

2. Curl 4 x 12 @ 65

...my wife and son just got back from Texas so they are under 14-day quarantine, and my boy is crawling the walls. It's completely inhumane to make a child sit at home for a fortnight; we even got a call from the Department of Health enforcement checking on us.

Anyway, I skipped my afternoon hike and threw the football around with him in the backyard in lieu of my normal afternoon hike and then ran him through a workout to blow off some steam.

Aloha!

1. Press

65 x 5

80 x 5

95 x 3

115 x 5

135 x 3

150 x 1

115 x 5

115 x 5

115 x 5

115 x 5

115 x 5

2. Curl 4 x 12 @ 65

...my wife and son just got back from Texas so they are under 14-day quarantine, and my boy is crawling the walls. It's completely inhumane to make a child sit at home for a fortnight; we even got a call from the Department of Health enforcement checking on us.

Anyway, I skipped my afternoon hike and threw the football around with him in the backyard in lieu of my normal afternoon hike and then ran him through a workout to blow off some steam.

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

- Mickey O'neil
- Lifetime IGer
**Posts:**22089**Joined:**Wed Dec 07, 2005 2:49 pm**Location:**The Pale Blue Dot

### Re: :::JET:::SKI:::DEATH:::SQUID:::

Happy belated birthday, Mak!

### Re: :::JET:::SKI:::DEATH:::SQUID:::

Thank you sir!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### Re: :::JET:::SKI:::DEATH:::SQUID:::

2020.08.03PM; hour and a half brisk walk. Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### Re: :::JET:::SKI:::DEATH:::SQUID:::

2020.08.04; Cycle 18, Week 3, Day 2...

1. Deadlifts

135 x 5

170 x 5

205 x 3

255 x 5

295 x 3

325 x 1 (PR)

2. Ring Chins 4 x 6

3. Shrugs

135 x 10

170 x 10

205 x 10

Aloha!

1. Deadlifts

135 x 5

170 x 5

205 x 3

255 x 5

295 x 3

325 x 1 (PR)

2. Ring Chins 4 x 6

3. Shrugs

135 x 10

170 x 10

205 x 10

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### Re: :::JET:::SKI:::DEATH:::SQUID:::

2020.08.06PM; Cycle 18, Week 3, Day 3...this was a good workout where I was firing on all cylinders and made a solid PR.

1. Bench Press

90 x 5

115 x 5

135 x 3

170 x 5

195 x 3

215 x 2 (PR)

175 x 5

175 x 5

175 x 5

175 x 5

175 x 5

2. E-Z Curl Lying Triceps Extension 5 x 5 @ 70

3. Fly 4 x 12 @ 25's

Aloha!

1. Bench Press

90 x 5

115 x 5

135 x 3

170 x 5

195 x 3

215 x 2 (PR)

175 x 5

175 x 5

175 x 5

175 x 5

175 x 5

2. E-Z Curl Lying Triceps Extension 5 x 5 @ 70

3. Fly 4 x 12 @ 25's

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### Re: :::JET:::SKI:::DEATH:::SQUID:::

2020.08.08AM; Cycle 18, Week 3, Day 4...kicked as this cycle, and in the past week pressed 150, benched 215 for a double, pulled 325, and squatted 280. Very pleased with how things are moving.

1. Squats

120 x 5

150 x 5

180 x 3

220 x 5

250 x 3

280 x 1 (PR)

220 x 5

220 x 5

220 x 5

220 x 5

220 x 5

2. Sit-Ups 4 x 12

Aloha!

1. Squats

120 x 5

150 x 5

180 x 3

220 x 5

250 x 3

280 x 1 (PR)

220 x 5

220 x 5

220 x 5

220 x 5

220 x 5

2. Sit-Ups 4 x 12

Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

### Re: :::JET:::SKI:::DEATH:::SQUID:::

2020.08.09AM; six mile run in the mountains at an easy pace. Aloha!

"You can’t talk with communists, you have to kill them." -Józef Mackiewicz