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

**Moderator:** Dux

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

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

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

### 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!

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

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

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

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

### 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!

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

### 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!

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

### 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.

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

### 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!

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

### 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!

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

### 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!

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

### 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!

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

### 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!

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

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

2019.10.16PM; one hour hike on

*steep*Wa'ahila Ridge. Aloha!"Remember that you have no companion but your shadow." -Genghis Khan

### 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!

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

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

2019.10.19AM; approximately 6 mile hike. Aloha!

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

### 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!

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

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

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

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

### 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!

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

### 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!

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

### 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!

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

### 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!

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

### 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.

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

### 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!

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

### 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!

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

### 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.

Be careful with your words, for someone will agree with them. Be careful of your conduct, for someone will imitate it.

### 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.

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