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

**Moderator:** Dux

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

2020.09.17PM; Cycle 20, Week 1, Day 3...brutal workout. Although the 180 x 11 doesn't look all that impressive, by coefficient that was one of my better performances, equivalent to 245 x 1. Last three exercises were done as a circuit, five times through.

1. Bench Press

85 x 5

105 x 5

125 x 3

135 x 5

160 x 5

180 x 11 (PR)

135 x 5

135 x 5

135 x 5

135 x 5

135 x 5

2. Squat

150 x 5

180 x 5

205 x 5

3.1 Dips 5 x 5

3.2 Chins 5 x 5

3.3 Sit-ups 5 x 10

Aloha!

1. Bench Press

85 x 5

105 x 5

125 x 3

135 x 5

160 x 5

180 x 11 (PR)

135 x 5

135 x 5

135 x 5

135 x 5

135 x 5

2. Squat

150 x 5

180 x 5

205 x 5

3.1 Dips 5 x 5

3.2 Chins 5 x 5

3.3 Sit-ups 5 x 10

Aloha!

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

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

2020.09.19AM; Cycle 20, Week 2, Day 1...did this workout after an hour and a half walk with my wife in the morning.

1. Squat

110 x 5

135 x 5

165 x 3

190 x 5

220 x 5

245 x 8 (PR)

190 x 5

190 x 5

190 x 5

190 x 5

190 x 5

2. Bench Press

115 x 5

135 x 5

160 x 5

3.1 Dips 5 x 5

3.2 Chins 5 x 5

3.3 Leg Raises 5 x 10

Aloha!

1. Squat

110 x 5

135 x 5

165 x 3

190 x 5

220 x 5

245 x 8 (PR)

190 x 5

190 x 5

190 x 5

190 x 5

190 x 5

2. Bench Press

115 x 5

135 x 5

160 x 5

3.1 Dips 5 x 5

3.2 Chins 5 x 5

3.3 Leg Raises 5 x 10

Aloha!

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

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

2020.09.22PM; Cycle 20, Week 2, Day 2...

1. Press

60 x 5

75 x 5

90 x 3

105 x 3

120 x 3

130 x 8 (PR)

105 x 5

105 x 5

105 x 5

105 x 5

105 x 5

2. Deadlift

135 x 5

160 x 5

190 x 3

220 x 3

250 x 3

280 x 8 (PR)

3. Shrugs

135 x 10

160 x 10

190 x 10

220 x 14

Aloha!

1. Press

60 x 5

75 x 5

90 x 3

105 x 3

120 x 3

130 x 8 (PR)

105 x 5

105 x 5

105 x 5

105 x 5

105 x 5

2. Deadlift

135 x 5

160 x 5

190 x 3

220 x 3

250 x 3

280 x 8 (PR)

3. Shrugs

135 x 10

160 x 10

190 x 10

220 x 14

Aloha!

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

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

2020.09.23PM; one hour light jog around and through UH campus. Aloha!

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

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

2020.09.24PM; Cycle 20, Week 2, Day 3...with this workout I set repetition PR's in press, deadlift, squat, and bench press this week.

1. Squat

150 x 5

180 x 5

205 x 5

2. Bench Press

85 x 5

105 x 5

125 x 3

145 x 3

170 x 3

190 x 8 (PR)

145 x 5

145 x 5

145 x 5

145 x 5

145 x 5

3.1 Dips 5 x 5

3.2 Chins 5 x 5

3.3 Leg Raise 5 x 10

Aloha!

1. Squat

150 x 5

180 x 5

205 x 5

2. Bench Press

85 x 5

105 x 5

125 x 3

145 x 3

170 x 3

190 x 8 (PR)

145 x 5

145 x 5

145 x 5

145 x 5

145 x 5

3.1 Dips 5 x 5

3.2 Chins 5 x 5

3.3 Leg Raise 5 x 10

Aloha!

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

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

2020.09.26AM; Cycle 20, Week 3, Day 1...

1. Squat

125 x 5

140 x 5

160 x 3

205 x 5

230 x 3

260 x 6 (PR)

205 x 5

205 x 5

205 x 5

205 x 5

205 x 5

2. Bench Press

115 x 5

135 x 5

160 x 5

3.1 Dumbbell Bench Press 5 x 10 @ 50s

3.2 Hammer Curl 5 x 10 @ 30's

3.2 Leg Raise 5 x 10

...finished the day with a two hour hike.

Aloha!

1. Squat

125 x 5

140 x 5

160 x 3

205 x 5

230 x 3

260 x 6 (PR)

205 x 5

205 x 5

205 x 5

205 x 5

205 x 5

2. Bench Press

115 x 5

135 x 5

160 x 5

3.1 Dumbbell Bench Press 5 x 10 @ 50s

3.2 Hammer Curl 5 x 10 @ 30's

3.2 Leg Raise 5 x 10

...finished the day with a two hour hike.

Aloha!

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

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

2020.09.28PM; took my son for a light jog x 2 mi. and then a walk for a cool-down. Aloha!

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

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

2020.09.29PM; Cycle 20, Week 3, Day 2...this took 1:20:00 so I bagged assistance work because it was getting late.

1. Press

60 x 5

75 x 5

90 x 3

110 x 5

125 x 3

140 x 5 (PR)

110 x 5

110 x 5

110 x 5

110 x 5

110 x 5

2. Deadlift

135 x 5

160 x 5

190 x 3

235 x 5

265 x 3

295 x 7 (PR)

Aloha!

1. Press

60 x 5

75 x 5

90 x 3

110 x 5

125 x 3

140 x 5 (PR)

110 x 5

110 x 5

110 x 5

110 x 5

110 x 5

2. Deadlift

135 x 5

160 x 5

190 x 3

235 x 5

265 x 3

295 x 7 (PR)

Aloha!

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

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

2020.10.01PM; Cycle 20, Week 3, Day 3...

1. Bench Press

85 x 5

105 x 5

125 x 3

160 x 5

180 x 3

200 x 5 (PR)

2. Dips 4 x 8 @ BW

3. Fly 4 x 12 @ 30's

4. DB Bench Press 4 x 12 @ 50's

Aloha!

1. Bench Press

85 x 5

105 x 5

125 x 3

160 x 5

180 x 3

200 x 5 (PR)

2. Dips 4 x 8 @ BW

3. Fly 4 x 12 @ 30's

4. DB Bench Press 4 x 12 @ 50's

Aloha!

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

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

2020.10.03AM; started the day with a 1.5 hour walk with my wife in the morning, then got into my backoff week...Cycle 20, Week 4, Day 1...

1. Press

60 x 5

75 x 5

90 x 5

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

3. Lateral Raise 4 x 12 @ 15's

4. Rear Lat. Raise 4 x 12 @ 15's

5. Barbell Curl 4 x 12 @ 70

6. Concentration Curl 4 x 10 @ 35's

...finished the training day with a 1:45:00 hike in the afternoon after chores.

Aloha!

1. Press

60 x 5

75 x 5

90 x 5

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

3. Lateral Raise 4 x 12 @ 15's

4. Rear Lat. Raise 4 x 12 @ 15's

5. Barbell Curl 4 x 12 @ 70

6. Concentration Curl 4 x 10 @ 35's

...finished the training day with a 1:45:00 hike in the afternoon after chores.

Aloha!

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

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

2020.10.04; Cycle 20, Week 4, Day 2...continuing de-load. First three exercises were done as a tri-set to save time.

1. Deadlift

135 x 5

160 x 5

190 x 5

2. Ring Chins 4 x 6

3. Shrugs

135 x 12

160 x 12

190 x 12

4. Bent Row 4 x 12 @ 105

5. Good Morning 4 x 10 @ 95

6. Leg Raise 4 x 12

Aloha!

1. Deadlift

135 x 5

160 x 5

190 x 5

2. Ring Chins 4 x 6

3. Shrugs

135 x 12

160 x 12

190 x 12

4. Bent Row 4 x 12 @ 105

5. Good Morning 4 x 10 @ 95

6. Leg Raise 4 x 12

Aloha!

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

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

2020.10.05PM; took my son jogging at Kanewai x 3 miles.

Aloha!

Aloha!

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

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

2020.10.06PM; Cycle 20, Week 4, Day 3...did a set of 5 chins between each set of the other exercises.

1. Bench Press

115 x 5

135 x 5

160 x 5

2. Dips 4 x 8 @ BW

3. Chins 7 x 5

Aloha!

1. Bench Press

115 x 5

135 x 5

160 x 5

2. Dips 4 x 8 @ BW

3. Chins 7 x 5

Aloha!

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

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

2020.10.08PM; Cycle 20, Week 4, Day 4...the last of the easy week before taking off again on Saturday.

1. Squat

115 x 5

135 x 5

165 x 5

2. KB Hack Squat 3 x 10 @ 8, 12, 16 kg

3. Calf Raise 5 x 15 @ 165

4. Leg Raise 4 x 12

Aloha!

1. Squat

115 x 5

135 x 5

165 x 5

2. KB Hack Squat 3 x 10 @ 8, 12, 16 kg

3. Calf Raise 5 x 15 @ 165

4. Leg Raise 4 x 12

Aloha!

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

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

2020.10.10AM; Cycle 21, Week 1, Day 1...started trying to put together some of the arm training ideas we talked about in the Training Forum, doing supersets for the shoulders and arms.

1. Press

60 x 5

75 x 5

90 x 3

100 x 5

115 x 5

130 x 9 (PR)...pushed the last few reps tho.

2. Seated Dumbbell Press 4 x 12 @ 30's

3.1 Seated Lateral Raise 4 x 12 @ 15's

3.2 Rear Lateral Raise 4 x 12 @ 15's

4.1 Barbell Curl 4 x 12 @ 70

4.2 Concentration Curl 4 x 12 @ 35's

...my arms felt like they were going to explode by the end of this. I will try to add E-Z Curl Bar reverse curls as a third exercise soon.

Also, did a 1.5 hour walk in the morning with my wife, and then a 1.75 hour hike in the afternoon on my own. Spent the evening taking my family and parents out for Turkish food since they just got out of 2-week quarantine.

Aloha!

1. Press

60 x 5

75 x 5

90 x 3

100 x 5

115 x 5

130 x 9 (PR)...pushed the last few reps tho.

2. Seated Dumbbell Press 4 x 12 @ 30's

3.1 Seated Lateral Raise 4 x 12 @ 15's

3.2 Rear Lateral Raise 4 x 12 @ 15's

4.1 Barbell Curl 4 x 12 @ 70

4.2 Concentration Curl 4 x 12 @ 35's

...my arms felt like they were going to explode by the end of this. I will try to add E-Z Curl Bar reverse curls as a third exercise soon.

Also, did a 1.5 hour walk in the morning with my wife, and then a 1.75 hour hike in the afternoon on my own. Spent the evening taking my family and parents out for Turkish food since they just got out of 2-week quarantine.

Aloha!

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

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

2020.10.11AM; Cycle 21, Week 1, Day 2...pulls, done in tri-set/super-set format.

1.1 Deadlift

135 x 5

160 x 5

195 x 3

210 x 5

240 x 5

275 x 10 (PR)

1.2 Shrugs

135 x 10

160 x 10

195 x 10

210 x 10

1.3 Chins 4 x 7

2.1 Bent Row 4 x 12 @ 105

2.2 Good Morning 4 x 10 @ 105

3. Leg Raise 4 x 12

Aloha!

1.1 Deadlift

135 x 5

160 x 5

195 x 3

210 x 5

240 x 5

275 x 10 (PR)

1.2 Shrugs

135 x 10

160 x 10

195 x 10

210 x 10

1.3 Chins 4 x 7

2.1 Bent Row 4 x 12 @ 105

2.2 Good Morning 4 x 10 @ 105

3. Leg Raise 4 x 12

Aloha!

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

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

2020.10.13PM; Cycle 21, Week 1, Day 3...still trying to implement ideas in the arm training thread, doing all supplemental work as super-sets and going for maximum pump. Per formula, 180 x 12 = 250 1RM.

1. Bench Press

85 x 5

110 x 5

130 x 3

140 x 5

160 x 5

180 x 12 (PR)

2.1 Dips 4 x 8 @ BW

2.2 Fly 4 x 12 @ 30's

3.1 E-Z Curl Bar Lying Triceps Extension 4 x 10 @ 50

3.2 Pushups 4 x 10 @ BW

1. Bench Press

85 x 5

110 x 5

130 x 3

140 x 5

160 x 5

180 x 12 (PR)

2.1 Dips 4 x 8 @ BW

2.2 Fly 4 x 12 @ 30's

3.1 E-Z Curl Bar Lying Triceps Extension 4 x 10 @ 50

3.2 Pushups 4 x 10 @ BW

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

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

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

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

2020.10.14PM; Cycle 21, Week 1, Day 4...

1. Squat

115 x 5

140 x 5

170 x 3

185 x 5

210 x 5

245 x 10 (PR)

2. KB Hack Squat

8 kg x 10

12 kg x 10

12 kg x 10

12 kg x 10

3.1 Calf Raise 4 x 12 @ 225

3.2 Leg Raise 4 x 12

Aloha!

1. Squat

115 x 5

140 x 5

170 x 3

185 x 5

210 x 5

245 x 10 (PR)

2. KB Hack Squat

8 kg x 10

12 kg x 10

12 kg x 10

12 kg x 10

3.1 Calf Raise 4 x 12 @ 225

3.2 Leg Raise 4 x 12

Aloha!

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

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

2020.10.17AM; Cycle 21, Week 2, Day 1...1:45:00 walk in the morning with my wife, then this workout.

1. Press

60 x 5

75 x 5

90 x 3

105 x 3

120 x 5

135 x 6 (PR)

2. Incline Dumbbell Press 4 x 12 @ 40's

3.1 Seated Lateral Raise 4 x 12 @ 15's

3.2 Rear Lateral Raise 4 x 12 @ 15's

4.1 Barbell Curl 4 x 12 @ 70

4.2 Concentration Curl 4 x 10 @ 35's

3.3 E-Z Bar Reverse Curl 4 x 10 @ 30

Aloha!

1. Press

60 x 5

75 x 5

90 x 3

105 x 3

120 x 5

135 x 6 (PR)

2. Incline Dumbbell Press 4 x 12 @ 40's

3.1 Seated Lateral Raise 4 x 12 @ 15's

3.2 Rear Lateral Raise 4 x 12 @ 15's

4.1 Barbell Curl 4 x 12 @ 70

4.2 Concentration Curl 4 x 10 @ 35's

3.3 E-Z Bar Reverse Curl 4 x 10 @ 30

Aloha!

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

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

2020.10.18PM; two hour hike in the afternoon. Aloha!

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