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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: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Tue Apr 14, 2020 5:54 pm

It's Orthodox Holy Week! Contemplate the precarious disposition of your soul.



Господи, помилуй, Господи, прости.
Помоги мне, Боже, крест свой донести.
Ты прошёл с любовью Свой тернистый путь,
Ты нёс Крест безмолвно, надрывая грудь.
И, за нас распятый, много Ты терпел,
За врагов молился, за друзей скорбел.
Я же слаб душою, телом так же слаб,
И страстей греховных я преступный раб.
Я – великий грешник на земном пути,
Я ропщу, я плачусь… Господи! Прости.
Помоги мне, Боже! Дай мне крепость сил,
Чтоб свои я страсти в сердце погасил…
Помоги мне, Боже! щедрою рукой,
Ниспошли терпенье, радость и покой.
Грешник я великий на земном пути…
Господи, помилуй. Господи, прости!
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"You can’t talk with communists, you have to kill them." -Józef Mackiewicz

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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Wed Apr 15, 2020 5:38 pm

2020.04.14PM; Cycle 14, Week 3, Day 3...

1. Bench Press
85 x 5
105 x 5
125 x 3
160 x 5
180 x 3
200 x 3 (PR)

2. Dumbbell Bench Press 4 x 10 @ 60's

3. Dumbbell Fly 4 x 12 @ 20's

4. E-Z Curl Lying Triceps Extension 4 x 15 @ 50

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Thu Apr 16, 2020 8:04 pm

2020.04.15PM; did my scramble up Wa'ahila Ridge, alternating between hiking, jogging, and sprinting.

Total time was about 70 minutes and I was definitely sucking wind by the time I got to the top.

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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Fri Apr 17, 2020 5:26 pm

2020.04.16PM; Cycle 14, Week 3, Day 4...probably doing hill sprints the day before the heaviest squats of the month wasn't well advised, but it worked out okay. Weights felt a bit heavy, tho, but since I have never done that specific weight--245 lbs.--it was still technically a "repetition PR".

1. Squat
105 x 5
130 x 5
155 x 3
195 x 5
220 x 3
245 x 1 (PR)

2. Ring Chins 5 x 5

3. Situ-ups 4 x 12

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Mon Apr 20, 2020 5:28 pm

2020.04.18AM; went for an hour and a half walk with my wife to get coffee and enjoy the morning, later after breakfast...

Cycle 14, Week 4, Day 1: deloadweek.exe

1. Press
60 x 5
75 x 5
90 x 5

2. Dumbbell Press 4 x 12 @ 30's

3. Front/Side/Rear Lateral Raise 4 x 12 @ 10's

4. Barbell Curl 4 x 12 @ 75

5. Concentration Curl 4 x 10 @ 30's

Finished the day with a two hour hike on Mt. Tantalus, mostly just to escape the heat.

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Mon Apr 20, 2020 5:35 pm

2020.04.19AM; Cycle 14, Week 4, Day 2...another 1.5 hour morning walk with my wife, then this.

1. Deadlift
125 x 5
155 x 5
185 x 5

2. Barbell Row 4 x 12 @ 105

3. Dumbbell Shrug 4 x 10 @ 70's

4. Leg Raise 4 x 12

Finished the day making our Orthodox Easter dinner--Cajun roast tri-tip with potatoes, frisée salad, strawberry flaugnarde--and distributing food to elderly neighbors.

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Tue Apr 21, 2020 5:34 pm

2020.04.21; did my normal dash up Wa'ahila Ridge, then finished with up with 3 x 60 hill sprints. My right heel is feeling a bit beat up today as a result of the sprints, so I think I'll just keep it to once a week for a month or two as I adapt to it. It's lung busting, but it is also kind of rewarding to be doing something full tilt.

Also, I live near the University of Hawaii and there are some of the hottest little blonde surfer girls in my neighborhood, holy moly. 8-[

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Bram » Tue Apr 21, 2020 7:46 pm

Dunno if it'll help you, but I always start every run or sprint with a kneeling hip flexor stretch and a calf stretch with the toes up on a wall or curb, 15-30 seconds a side, up to 3x each if I'm tight.

Keeps my achilles and hips happy.

Say hi to the hot surfer chicks for me :)
"When you seek it, you cannot find it.” — Zen riddle

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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Tue Apr 21, 2020 10:30 pm

Bram wrote:
Tue Apr 21, 2020 7:46 pm
Dunno if it'll help you, but I always start every run or sprint with a kneeling hip flexor stretch and a calf stretch with the toes up on a wall or curb, 15-30 seconds a side, up to 3x each if I'm tight.

Keeps my achilles and hips happy.

Say hi to the hot surfer chicks for me :)
I will give it a shot. I did stretch afterward, but I thought that the hour up the hill would have warmed me up enough.

Oh man, they're all stuck at home right now so they're just out jogging the hills and tanning. It's :supz: :heart: :happiness: .
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Bram » Wed Apr 22, 2020 5:04 pm

Meditated by the beach last week, every time I opened my eyes some new hot girl was running by.

Haha, it was a good test of letting go.

And yeah dude, sprints or run I always do those two stretches first. For my body it's the difference between Achilles and hip weirdness or no problems.
"When you seek it, you cannot find it.” — Zen riddle

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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Wed Apr 22, 2020 5:36 pm

Gonna try them next time for sure and thanks! Already today it's much better.
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Thu Apr 23, 2020 5:38 pm

2020.04.22PM; Cycle 14, Week 4, Day 3...

1. Bench Press
85 x 5
105 x 5
125 x 5

2. Dumbbell Bench Press 4 x 10 @ 60's

3. Dumbbell Fly 4 x 12 @ 20's

4. E-Z Curl Lying Triceps Extensions 5 x 15 @ 50

5. Push-ups 4 x RM

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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Fri Apr 24, 2020 5:27 pm

2020.04.23PM; Cycle 14, Week 4, Day 4...last day of deload week and end of another cycle.

1. Squat
105 x 5
130 x 5
155 x 5

2. Ring Chins 5 x 5

3. Sit-ups 4 x 12

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Mon Apr 27, 2020 5:25 pm

2020.04.25AM; Cycle 15, Week 1, Day 1...started the day with a 1.5 hour walk with my wife. Later in the morning...

1. Press
60 x 5
75 x 5
90 x 3
100 x 5
115 x 5
130 x 5

2. Dumbbell Press 4 x 8 @ 35's

3. Front/Side/Rear Lateral Raise 4 x 8/8/8 @ 15's

4. Barbell Curl 4 x 8 @ 80

5. Concentration Curl 4 x 10 @ 35's

...and ended the day with a two hour hike.

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Mon Apr 27, 2020 5:29 pm

2020.04.26; another morning walk of 1.5 hours, then...

Cycle 15, Week 1, Day 2...

1. Deadlift
125 x 5
160 x 5
190 x 3
205 x 5
235 x 5
265 x 5

2. Bent Row 4 x 12 @ 100

3. Dumbbell Shrug 4 x 10 @ 75's

4. Leg Raise 4 x 12

...and another two hour hike in the late afternoon.

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Wed Apr 29, 2020 5:34 pm

2020.04.28PM; Cycle 15, Week 1, Day 3...not much gas in the tank today, TBH. I definitely notice that keeping the carbohydrates very low (<20 g) affects my lifting, so I may bump it just a bit before training. Subsisting on steak, eggs, and salads right now.

1. Bench Press
85 x 5
110 x 5
130 x 3
140 x 5
160 x 5
180 x 6

2. Dumbbell Bench Press 4 x 8 @ 65's

3. Dumbbell Fly 4 x 12 @ 25's

4. E-Z Curl Bar Lying Triceps Extensions 3 x 15 @ 50

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Fri May 01, 2020 5:28 pm

2020.04.30PM; Cycle 15, Week 1, Day 4...felt strong today, despite being at <30 g carbs for the day.

1. Squat
110 x 5
135 x 5
160 x 3
175 x 5
200 x 5
230 x 5 (PR)

2. Ring Chin-ups 5 x 5

3. Sit-ups 4 x 12

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Mon May 04, 2020 5:28 pm

2020.05.02AM; Cycle 15, Week 2, Day 1...1.5 hour walk in the early AM with my wife, then lifting in the late morning.

1. Press
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3
135 x 3

2. Dumbbell Press 4 x 12 @ 35's

3. Front/Lateral/Rear Raise 4 x 9 @ 15's

4. Curl 4 x 9 @ 80

5. Concentration Curl 4 x 10 @ 35's

...finished the day with a two hour walk. It's a bit too much, basically 4.5 hours of exercise on Saturdays, but it's become my routine.

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Mon May 04, 2020 5:30 pm

2020.05.03AM; Cycle 15, Week 2, Day 2...

1. Deadlift
125 x 5
160 x 5
190 x 3
220 x 3
250 x 3
280 x 5 (PR)

2. Bent Row 4 x 12 @ 105

3. Dumbbell Shrug 4 x 10 @ 75's

4. Leg Raise 4 x 12

...was feeling low energy after this, so I skipped the hike and read the Iliad.

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Tue May 05, 2020 5:39 pm

2020.05.04PM; did my regular Monday dash up Wa'ahila Ridge, varying speeds. Rather than tack sprints on at the end, I just ranged from a quick stride to a full on sprint, varying the pace constantly.

It was a pleasant surprise to see that they have opened to forest park at the top of the mountain to exercisers again.

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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Wed May 06, 2020 5:20 pm

2020.05.05PM; Cycle 15, Week 2, Day 3...learning better how to manage low carbohydrate intake with training. I had about 20g of carbs with my lunch and it really carried me through this workout and even hit a mild repetition PR on the bench.

1. Bench Press
85 x 5
110 x 5
130 x 3
150 x 3
170 x 3
195 x 6 (PR)

2. Dumbbell Bench Press 4 x 9 @ 65's

3. Fly 4 x 12 @ 25's

4. E-Z Curl Bar Lying Triceps Extension 5 x 10 @ 60

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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Thu May 07, 2020 5:16 pm

2020.05.06PM; I could see my son was restless after being cooped up in the house all day doing remote classes, so instead of my normal run, I took him fishing up Kānewai Stream. It's a small creek but he caught a couple of nice small mouth bass and I got exercise scrambling up the stream bed until it got dark.

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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Fri May 08, 2020 5:20 pm

2020.05.07PM; Cycle 15, Week 2, Day 4...had a terrible sleep last night and, as a consequence, little strength. Anyway, I did the absolute minimum I needed, punched the clock and went to bed early.

1. Squat
110 x 5
135 x 5
160 x 3
190 x 3
215 x 3
240 x 3

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Mon May 11, 2020 5:22 pm

2020.05.09; Cycle 15, Week 3, Day 1...1.5 hours walk in Mānoa Valley the AM with my wife. About midday the following...

1. Press
60 x 5
75 x 5
90 x 3
115 x 5
130 x 3
145 x 1

2. Dumbbell Press 4 x 12 @ 35's

3. Front/Side/Rear Lateral Raise 4 x 10 @ 15's

4. Barbell Curl 4 x 10 @ 80

5. Concentration Curl 4 x 10 @ 35's

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

Aloha!
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Mon May 11, 2020 5:25 pm

2020.05.10AM; Cycle 15, Week 3, Day 2...

1. Deadlift
125 x 5
160 x 5
190 x 3
235 x 5
265 x 3
295 x 1 (PR)

2. Bent Row 4 x 12 @ 110

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raise 4 x 12

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

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