::::::::::ALCOHOL BURNING FUNNY CAT::::::::::
Moderator: Dux

 Gunny
 Posts: 565
 Joined: Thu Jan 06, 2005 5:12 am
Re: ::::::::::GUAVA FORTRESS::::::::::
You don't have any trouble mixing squats with running? Never worked for me. Both suffered when doing together, even with a multihour break in between.
Re: ::::::::::GUAVA FORTRESS::::::::::
It's easy since I do neither at a high level.
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
I need to start running. I am getting comments on being technical on the mats, but I run out of gas pretty fast, and the brutes just smash me with shitty passes and submissions. You reckon runs help rolling?
Re: ::::::::::GUAVA FORTRESS::::::::::
Running helps between rounds, but not much for the intraround grappling. That's more a matter of mentally pacing yourself. Keep your output between 60 and 80 percent. See if you can find old articles or interviews by Emanuel Steward, the legendary boxing trainer. He forgot more about fight preparation than the entire BJJ world has ever known. The bottom line: running is for a cardio base that helps you recover between rounds, sparring is for the ability to relax and pace energy expenditure during rounds. Remembering that basic fact will get you pretty far.
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.09PM; quick dash up Wa'ahila Ridge. Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.14AM; Cycle 13, Week 3, Day 1...
1. Press
60 x 5
70 x 5
85 x 3
105 x 5
120 x 3
135 x 5
2. Kroc Rows
60 x 10
70 x 10
80 x 17
3. One Arm Dumbbell Pres
30 x 10
35 x 10
40 x 10
4. Fat Bar Curls 3 x 10 @ 75
Superset w/
Rev. Fly 3 x 10's
...didn't have time for my Tantalus run so I did Wa'ahila Ridge right our my front door.
Aloha
1. Press
60 x 5
70 x 5
85 x 3
105 x 5
120 x 3
135 x 5
2. Kroc Rows
60 x 10
70 x 10
80 x 17
3. One Arm Dumbbell Pres
30 x 10
35 x 10
40 x 10
4. Fat Bar Curls 3 x 10 @ 75
Superset w/
Rev. Fly 3 x 10's
...didn't have time for my Tantalus run so I did Wa'ahila Ridge right our my front door.
Aloha
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.15AM; Cycle 13, Week 3, Day 2...
1. Deadlift
120 x 5
150 x 5
180 x 3
220 x 4
250 x 3
280 x 3 (PR)
Superset w/
2. Ring Chins 7 x 4
3. Ab Circuit x 2
Situps x 20
Knee Raises x 20
Twists x 50
... a storm is coming so I am not sure I will make it up into the mountains this afternoon. May just chill and watch kaiju movies.
Aloha!
1. Deadlift
120 x 5
150 x 5
180 x 3
220 x 4
250 x 3
280 x 3 (PR)
Superset w/
2. Ring Chins 7 x 4
3. Ab Circuit x 2
Situps x 20
Knee Raises x 20
Twists x 50
... a storm is coming so I am not sure I will make it up into the mountains this afternoon. May just chill and watch kaiju movies.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.18PM; Cycle 13, Week 3, Day 3...
1. Bench Press
85 x 5
105 x 5
125 x 3
155 x 5
175 x 3
195 x 5 (PR)
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
2. Lying Triceps Extensions
40 x 10
55 x 10
70 x 15
Aloha!
1. Bench Press
85 x 5
105 x 5
125 x 3
155 x 5
175 x 3
195 x 5 (PR)
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
2. Lying Triceps Extensions
40 x 10
55 x 10
70 x 15
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.19PM; Cycle 13, Week 3, Day 4...wherein we squat.
1. Squats
100 x 5
125 x 5
150 x 3
190 x 5
215 x 3
240 x 3 (PR)
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
2. Ab Circuit x 2
Situps x 20
Knee Raises x 20
Twists x 50
Aloha!
1. Squats
100 x 5
125 x 5
150 x 3
190 x 5
215 x 3
240 x 3 (PR)
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
2. Ab Circuit x 2
Situps x 20
Knee Raises x 20
Twists x 50
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.21AM; Cycle 13, Week 4, Day 1...
1. Press
60 x 5
70 x 5
85 x 5
2. Kroc Row
60 x 10
70 x 10
80 x 10
3. Fat Bar Curls 3 x 10 @ 75
Superset w/
4. Rev. Fly 3 x 10 @ 10's
...finished with a two hour mountain run.
Aloha!
1. Press
60 x 5
70 x 5
85 x 5
2. Kroc Row
60 x 10
70 x 10
80 x 10
3. Fat Bar Curls 3 x 10 @ 75
Superset w/
4. Rev. Fly 3 x 10 @ 10's
...finished with a two hour mountain run.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.22PM; Cycle 13, Week 3, Day 2...
1. Deadlift
120 x 5
150 x 5
180 x 5
Superset w/
2. Ring Chins 3 x 5
...tried to go for a run in the mountains but there was an absolute downpour and I called it pretty quick.
And finally, a note. I have enjoyed the past 13 months of barbell training, but under the current circumstances, will be switching gears for a while, to emphasize physical preparedness, endurance, and agility over strength. Hopefully, when things settle down a bit, I can get back to it.
Aloha!
1. Deadlift
120 x 5
150 x 5
180 x 5
Superset w/
2. Ring Chins 3 x 5
...tried to go for a run in the mountains but there was an absolute downpour and I called it pretty quick.
And finally, a note. I have enjoyed the past 13 months of barbell training, but under the current circumstances, will be switching gears for a while, to emphasize physical preparedness, endurance, and agility over strength. Hopefully, when things settle down a bit, I can get back to it.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.2325...I've been doing mountain scrambles and experimenting with different body weight and kettlebell protocols, but nothing has satisfied me. I have planned out my next cycle to be a 5/3/1 Bodyweight template, with an emphasis on more jumps, running, and mobility. We will see how it goes.
Last night was up Wa'ahila Ridge.
Aloha!
Last night was up Wa'ahila Ridge.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.26PM; Cycle 13, Week 4, Days 3 & 4 combined...last of the deload week.
1. Bench Press
85 x 5
105 x 5
125 x 5
2. Squats
100 x 5
125 x 5
150 x 5
3. Bodyweight Circuit x 5
3a. Pushups x 10 = 50
3b. Hindu Squats x 20 = 100
3c. Situps x 20 = 100
...for the bodyweight circuit I had my son join me. My wife and he just got back from New Orleans and Houston where they were traveling with friends, so they are under house arrest and the kid is turning into a tub of bored goo. He actually enjoyed it so I am going to try to get him to join me more often. He did half the reps I did listed above.
Aloha!
1. Bench Press
85 x 5
105 x 5
125 x 5
2. Squats
100 x 5
125 x 5
150 x 5
3. Bodyweight Circuit x 5
3a. Pushups x 10 = 50
3b. Hindu Squats x 20 = 100
3c. Situps x 20 = 100
...for the bodyweight circuit I had my son join me. My wife and he just got back from New Orleans and Houston where they were traveling with friends, so they are under house arrest and the kid is turning into a tub of bored goo. He actually enjoyed it so I am going to try to get him to join me more often. He did half the reps I did listed above.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.28AM; Cycle 14, Week 1, Day 1...my left shoulder is holding me back but I see no alternative other than to try to continually, gently strengthen it. Started the day with an hour long walk with my wife.
1. Press
60 x 5
75 x 5
90 x 3
5 x 95
110 x 5
125 x 7
2. One Dumbbell Press 4 x 12 @ 30's
3. Side & Rear Lat. Raise 4 x 12 @ 10's
4. Fat Bar Curls 4 x 12 @ 75
5. Concentration Curl 4 x 10 @ 30's
...finished with a two hour hike in the mountains.
Aloha!
1. Press
60 x 5
75 x 5
90 x 3
5 x 95
110 x 5
125 x 7
2. One Dumbbell Press 4 x 12 @ 30's
3. Side & Rear Lat. Raise 4 x 12 @ 10's
4. Fat Bar Curls 4 x 12 @ 75
5. Concentration Curl 4 x 10 @ 30's
...finished with a two hour hike in the mountains.
Aloha!
Last edited by Fat Cat on Mon Mar 30, 2020 5:14 pm, edited 2 times in total.
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::GUAVA FORTRESS::::::::::
2020.03.29PM; Cycle 14, Week 1, Day 2...
1. Deadlift
125 x 5
155 x 5
185 x 3
200 x 5
230 x 5
260 x 6 (PR)
2. Bent Row 4 x 12 @ 95
3. Shrugs 4 x 12 @ 135
4. Situps 4 x 12
...went for an hour long walk in the morning with my wife and then ended the day with another two hour hike, away from the fetid miasma of the diseased and insalubrious herd.
Aloha!
1. Deadlift
125 x 5
155 x 5
185 x 3
200 x 5
230 x 5
260 x 6 (PR)
2. Bent Row 4 x 12 @ 95
3. Shrugs 4 x 12 @ 135
4. Situps 4 x 12
...went for an hour long walk in the morning with my wife and then ended the day with another two hour hike, away from the fetid miasma of the diseased and insalubrious herd.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::
2020.03.31PM; Cycle 14, Week 1, Day 3...I've been pretty strict with carbs (i.e., <60g) the past week so my strength level wasn't all that I wanted it to be, but it was still a solid workout. Instead of fighting it, I kept the weight moderate on the assistance and just focused on keeping a good pace through the workout.
1. Bench Press
85 x 5
105 x 5
125 x 3
135 x 5
160 x 5
180 x 10
2. Dumbbell Bench Press 4 x 10 @ 60's
3. Dumbbell Fly 4 x 12 @ 15's
3. EZ Curl Lying Triceps Extensions 3 x 10 @ 60
Aloha!
1. Bench Press
85 x 5
105 x 5
125 x 3
135 x 5
160 x 5
180 x 10
2. Dumbbell Bench Press 4 x 10 @ 60's
3. Dumbbell Fly 4 x 12 @ 15's
3. EZ Curl Lying Triceps Extensions 3 x 10 @ 60
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::
2020.04.01PM; quick dash up Wa'ahila Ridge after work. Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::
2020.04.02PM; Cycle 14, Week 1, Day 4...down by 5 lbs. for the week, keeping carbohydrate intake to <60g. I still managed to hit rep PR's on deadlift and squats, but the pressing power was a bit diminished. Ultimately, I need to drop some fluff and that's more important than a bench PR, so I gotta stay focused.
1. Ring Chins 5 x 5
2. Squats
105 x 5
130 x 5
155 x 3
170 x 5
195 x 5
220 x 5 (PR)
3. Situps 4 x 12
Aloha!
1. Ring Chins 5 x 5
2. Squats
105 x 5
130 x 5
155 x 3
170 x 5
195 x 5
220 x 5 (PR)
3. Situps 4 x 12
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::
2020.04.04; Cycle 14, Week 2, Day 1...began the day with an hour and a half walk with my wife.
1. Press
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3
140 x 1
130 x 3
2. Two Dumbbell Press 4 x 12 @ 30's
3. FrontSideRear Lateral Raise 4 x 12 @ 10's
4. Fat Bar Curl 4 x 12 @ 75, 75, 70, 65
5. Concentration Curl 4 x 10 @ 30's
...finished with a two hour trail run up on Tantalus. It's too much for one day but I'm so restless with this stupid cowering in our homes shit.
Aloha!
1. Press
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3
140 x 1
130 x 3
2. Two Dumbbell Press 4 x 12 @ 30's
3. FrontSideRear Lateral Raise 4 x 12 @ 10's
4. Fat Bar Curl 4 x 12 @ 75, 75, 70, 65
5. Concentration Curl 4 x 10 @ 30's
...finished with a two hour trail run up on Tantalus. It's too much for one day but I'm so restless with this stupid cowering in our homes shit.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::
2020.04.05AM; Cycle 14, Week 2, Day 2...my wife and I went for a morning walk to Mānoa to get coffee; about 80 minutes total, then I put her through her weight training, and then mine.
1. Deadlift
125 x 5
155 x 5
185 x 3
215 x 3
245 x 3
275 x 3 (PR)
2. Bent Row 4 x 12 @ 100
3. Dumbbell Shrugs 4 x 12 @ 70's
4. Leg Raise 4 x 12
I felt beat after this workout so I ate a big steak, two glasses of wine, and napped most of the afternoon away.
Aloha!
1. Deadlift
125 x 5
155 x 5
185 x 3
215 x 3
245 x 3
275 x 3 (PR)
2. Bent Row 4 x 12 @ 100
3. Dumbbell Shrugs 4 x 12 @ 70's
4. Leg Raise 4 x 12
I felt beat after this workout so I ate a big steak, two glasses of wine, and napped most of the afternoon away.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan
Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::
2020.04.07PM; Cycle 14, Week 2, Day 3...body getting used to this lower carbohydrate diet, I am down six pounds and felt stronger than last week when I was going through a steeper adaptation curve.
1. Bench Press
85 x 5
105 x 5
125 x 3
145 x 3
170 x 3
190 x 5 (PR)
2. Dumbbell Bench Press 4 x 10 @ 60's
3. Dumbbell Fly 4 x 12 @ 10's, 15's, 20's, 20's
4. EZ Curl Lying Triceps Extension 3 x 10 @ 70
As an aside, I have been getting tons of questions about my home gym from friends. There's nothing like having a complete set up at home, whether its during an epidemic or just to avoid any excuse for not getting to the gym. Feels good, brah.
Aloha!
1. Bench Press
85 x 5
105 x 5
125 x 3
145 x 3
170 x 3
190 x 5 (PR)
2. Dumbbell Bench Press 4 x 10 @ 60's
3. Dumbbell Fly 4 x 12 @ 10's, 15's, 20's, 20's
4. EZ Curl Lying Triceps Extension 3 x 10 @ 70
As an aside, I have been getting tons of questions about my home gym from friends. There's nothing like having a complete set up at home, whether its during an epidemic or just to avoid any excuse for not getting to the gym. Feels good, brah.
Aloha!
"Remember that you have no companion but your shadow." Genghis Khan