::::::::::GUAVA FORTRESS::::::::::

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: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Tue Oct 01, 2019 6:52 pm

2019.09.30PM; one hour walk on Waikiki Beach. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Oct 02, 2019 5:29 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Thu Oct 03, 2019 5:23 pm

2019.10.02PM; one hour hike up Wa'ahila Ridge, short but steep. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Oct 04, 2019 5:28 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 07, 2019 5:22 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 07, 2019 5:25 pm

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!
Last edited by Fat Cat on Wed Oct 09, 2019 5:10 pm, edited 1 time in total.
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Oct 09, 2019 5:09 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Oct 11, 2019 5:27 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 14, 2019 5:21 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 14, 2019 5:22 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Oct 16, 2019 5:30 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Thu Oct 17, 2019 5:17 pm

2019.10.16PM; one hour hike on steep Wa'ahila Ridge. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Oct 18, 2019 5:24 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 21, 2019 6:08 pm

2019.10.19AM; approximately 6 mile hike. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 21, 2019 6:12 pm

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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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Tue Oct 22, 2019 5:27 pm

2019.10.21PM; one hour walk on Waikīkī Beach and Kapiʻolani Park. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Oct 23, 2019 5:14 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Oct 25, 2019 5:25 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 28, 2019 5:23 pm

2019.10.26AM; 1.5 hour walk with my wife and son, and then a two hour hike in the afternoon. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 28, 2019 5:25 pm

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!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Tue Dec 03, 2019 5:41 pm

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!
Last edited by Fat Cat on Tue Dec 03, 2019 5:45 pm, edited 1 time in total.
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Tue Dec 03, 2019 5:44 pm

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!
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Re: ::::::::::GUAVA FORTRESS::::::::::

Post by Fat Cat » Wed Dec 04, 2019 5:46 pm

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!
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Re: ::::::::::GUAVA FORTRESS::::::::::

Post by Bram » Thu Dec 05, 2019 12:41 am

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.
"If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work." - Thich Nhat Hanh

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Re: ::::::::::GUAVA FORTRESS::::::::::

Post by Fat Cat » Thu Dec 05, 2019 1:53 am

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.
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