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

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Fat Cat
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Fri Sep 18, 2020 6:15 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Sun Sep 20, 2020 9:33 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Wed Sep 23, 2020 5:21 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Thu Sep 24, 2020 6:39 pm

2020.09.23PM; one hour light jog around and through UH campus. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Fri Sep 25, 2020 5:32 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Sep 28, 2020 5:28 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Tue Sep 29, 2020 5:30 pm

2020.09.28PM; took my son for a light jog x 2 mi. and then a walk for a cool-down. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Wed Sep 30, 2020 7:03 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Fri Oct 02, 2020 5:42 pm

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

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

Post by Fat Cat » Mon Oct 05, 2020 12:16 am

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Oct 05, 2020 12:19 am

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Wed Oct 07, 2020 5:22 pm

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

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

Post by Fat Cat » Wed Oct 07, 2020 5:23 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Fri Oct 09, 2020 5:24 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Oct 12, 2020 5:28 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Oct 12, 2020 5:32 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Wed Oct 14, 2020 5:25 pm

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

Post by Bram » Wed Oct 14, 2020 5:43 pm

Fat Cat wrote:
Mon Oct 12, 2020 5:28 pm

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.
Hell yeah <<<<q
"When you seek it, you cannot find it.” — Zen riddle

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

Post by Fat Cat » Wed Oct 14, 2020 5:49 pm

:rock: :supz: :partyman:
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Thu Oct 15, 2020 5:32 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Oct 19, 2020 9:14 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Oct 19, 2020 9:14 pm

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