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

**Moderator:** Dux

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

2020.05.11PM; did my run up Wa'ahila Ridge as speed play, varying from a brisk walk to sprints. Aloha!

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

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

2020.05.12PM; Cycle 15, Week 3, Day 3...

1. Bench Press

85 x 5

110 x 5

130 x 3

160 x 5

180 x 3

205 x 2 (PR)

2. Dumbbell Bench Press 4 x 10 @ 65's

3. Fly 4 x 12 @ 25's

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

Aloha!

1. Bench Press

85 x 5

110 x 5

130 x 3

160 x 5

180 x 3

205 x 2 (PR)

2. Dumbbell Bench Press 4 x 10 @ 65's

3. Fly 4 x 12 @ 25's

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

Aloha!

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

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

2020.05.14PM; Cycle 15, Week 3, Day 4...last of the heavy stuff for this cycle.

1. Squats

110 x 5

135 x 5

160 x 3

200 x 5

235 x 3 (PR)

255 x 1 (PR)

2. Ring Chin-ups 5 x 5

3. Sit-ups 4 x 12

...I believe that I will be moving chin-ups back to their proper place on deadlifts/back day, because I can tell that I have skated as far as I can on just the minimum of squatting and will need to add some additional volume for my legs soon to maintain progress. Nothing fancy, just some additional 5's PRO with FSL weights.

>Deloadweek.png

Aloha!

1. Squats

110 x 5

135 x 5

160 x 3

200 x 5

235 x 3 (PR)

255 x 1 (PR)

2. Ring Chin-ups 5 x 5

3. Sit-ups 4 x 12

...I believe that I will be moving chin-ups back to their proper place on deadlifts/back day, because I can tell that I have skated as far as I can on just the minimum of squatting and will need to add some additional volume for my legs soon to maintain progress. Nothing fancy, just some additional 5's PRO with FSL weights.

>Deloadweek.png

Aloha!

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

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

2020.05.16AM; Cycle 15, Week 4, Day 1...AM walk for 1.5 hours with my wife, then later in the morning:

1. Press

60 x 5

75 x 5

90 x 5

2. Dumbbell Press 4 x 12 @ 35's

3. Front/Lateral/Rear 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!

1. Press

60 x 5

75 x 5

90 x 5

2. Dumbbell Press 4 x 12 @ 35's

3. Front/Lateral/Rear 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!

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

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

2020.05.17AM; Cycle 15, Week 4, Day 2...

1. Deadlift

125 x 5

160 x 5

190 x 5

2. Bent Row 4 x 12 @ 100

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raises 4 x 12

...and ended the day with another 2 hour hike wherein I got WAY too much sun. Gotta be more careful and go out later in the day and better covered.

Aloha!

1. Deadlift

125 x 5

160 x 5

190 x 5

2. Bent Row 4 x 12 @ 100

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raises 4 x 12

...and ended the day with another 2 hour hike wherein I got WAY too much sun. Gotta be more careful and go out later in the day and better covered.

Aloha!

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

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

2020.05.20PM; Cycle 15, Week 4, Days 3 & 4 Combined...was feeling very low energy after some long work days in the field, so I just folded days three and four into a quick light workout to end the deload week and the cycle. Didn't really want to lift at all, so I just punched the clock and made it happen.

1. Squat

110 x 5

135 x 5

160 x 5

2. Bench Press

85 x 5

110 x 5

130 x 5

3. Ring Chins 3 x 5

Aloha!

1. Squat

110 x 5

135 x 5

160 x 5

2. Bench Press

85 x 5

110 x 5

130 x 5

3. Ring Chins 3 x 5

Aloha!

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

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

2020.05.23AM; Cycle 16, Week 1, Day 1...I dithered about instead of coming up with a solid plan for this, so what you see is what I did. After this workout I sat down and planned out the next cycle, so it should improve from here on out. Also, I was hungover as shit from rum and madeira punch at my nephew's birthday party, which didn't contribute positively.

1. Press

60 x 5

75 x 5

90 x 3

95 x 5

110 x 5

125 x 5

2. Bench Press 5 x 10 @ 130

3. Ring Chins 5 x 5

Aloha!

1. Press

60 x 5

75 x 5

90 x 3

95 x 5

110 x 5

125 x 5

2. Bench Press 5 x 10 @ 130

3. Ring Chins 5 x 5

Aloha!

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

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

2020.05.24AM; Cycle 16, Week 1, Day 2...got it together now.

1. Deadlift

130 x 5

160 x 5

195 x 3

210 x 5

240 x 5

275 x 5 (PR)

2. Bent Row 4 x 12 @ 105

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raises 4 x 12

Finished up the training day with a two hour hike up on Mt. Tantalus.

Aloha!

1. Deadlift

130 x 5

160 x 5

195 x 3

210 x 5

240 x 5

275 x 5 (PR)

2. Bent Row 4 x 12 @ 105

3. Dumbbell Shrugs 4 x 10 @ 75's

4. Leg Raises 4 x 12

Finished up the training day with a two hour hike up on Mt. Tantalus.

Aloha!

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

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

2020.05.25AM; spent Memorial Day morning on a long walk with my wife and parents, 2.5 hours through Manoa Valley, about 6 or 7 miles. Afternoon was spent with war movies and hot dogs.

Aloha!

Aloha!

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

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

2020.05.26PM; Cycle 16, Week 1, Day 3...where we indulge in the forbidden pleasures of the supine press upon a bench.

1. Bench Press

90 x 5

110 x 5

130 x 3

145 x 5

165 x 5

185 x 6 (PR)

2. Dumbbell Bench Press 4 x 10 @ 65's

3. Dumbbell Fly 4 x 12 @ 25's

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

Aloha!

1. Bench Press

90 x 5

110 x 5

130 x 3

145 x 5

165 x 5

185 x 6 (PR)

2. Dumbbell Bench Press 4 x 10 @ 65's

3. Dumbbell Fly 4 x 12 @ 25's

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

Aloha!

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

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

2020.05.27PM; took my son and charged up Waahila Ridge to the State Recreation Area at the top, about 1:20:00. Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.05.28PM; Cycle 16, Week 1, Day 4...SKVATHAUS.

I am shifting the chin-ups back to Sundays, my "back day" (deadlifts, rows, etc.) and adding in FSL 5 x 5 backoff sets to address the fact that my squat is lagging due to lack of sufficient volume. I will try this for a cycle or two and see if it's adequate for now. Also, I am switching to using a 17" box for squatting to make sure I'm hitting the same depth each time.

1. Squat

110 x 5

140 x 5

165 x 3

180 x 5

210 x 5

235 x 6 (PR)

180 x 5

180 x 5

180 x 5

180 x 5

180 x 5

2. Sit-Ups 4 x 12

Aloha!

I am shifting the chin-ups back to Sundays, my "back day" (deadlifts, rows, etc.) and adding in FSL 5 x 5 backoff sets to address the fact that my squat is lagging due to lack of sufficient volume. I will try this for a cycle or two and see if it's adequate for now. Also, I am switching to using a 17" box for squatting to make sure I'm hitting the same depth each time.

1. Squat

110 x 5

140 x 5

165 x 3

180 x 5

210 x 5

235 x 6 (PR)

180 x 5

180 x 5

180 x 5

180 x 5

180 x 5

2. Sit-Ups 4 x 12

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.05.30AM; Cycle 16, Week 2, Day 1...went for a 1.5 hour walk with my wife in the early morning.

1. Press

60 x 5

75 x 5

90 x 3

105 x 3

120 x 3

130 x 3

105 x 5

105 x 5

105 x 5

105 x 5

2. Front/Side/Rear Lateral Raise 4 x 12 @ 15's

3. Barbell Curl 5 x 10 @ 80

4. Preacher Curl 4 x 10 @ 35's

Aloha!

1. Press

60 x 5

75 x 5

90 x 3

105 x 3

120 x 3

130 x 3

105 x 5

105 x 5

105 x 5

105 x 5

2. Front/Side/Rear Lateral Raise 4 x 12 @ 15's

3. Barbell Curl 5 x 10 @ 80

4. Preacher Curl 4 x 10 @ 35's

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.05.31AM; Cycle 16, Week 2, Day 2...

1. Deadlift

135 x 5

160 x 5

195 x 3

225 x 3

260 x 3

290 x 4 (PR)

Superset w/

2. Ring Chins 5 x 5

3. Bent Row 4 x 12 @ 110

4. Dumbbell Shrug 4 x 10 @ 75's

5. Leg Raise 4 x 12

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

Aloha!

1. Deadlift

135 x 5

160 x 5

195 x 3

225 x 3

260 x 3

290 x 4 (PR)

Superset w/

2. Ring Chins 5 x 5

3. Bent Row 4 x 12 @ 110

4. Dumbbell Shrug 4 x 10 @ 75's

5. Leg Raise 4 x 12

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

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.01PM; Monday's dash up Wa'ahila Ridge. Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

For later:

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.02PM; Cycle 16, Week 2, Day 3...

1. Bench Press

90 x 5

110 x 5

130 x 3

155 x 3

175 x 3

195 x 3

155 x 5

155 x 5

155 x 5

155 x 5

155 x 5

2. Fly 4 x 12 @ 30's

...was supposed to do some direct triceps work (E-Z Curl Lying Triceps Extensions) but I just ran out of gas. I switched from doing dumbbell bench to FSL 5 x 5 for assistance and I don't think I realized how much it took out of me.

Aloha!

1. Bench Press

90 x 5

110 x 5

130 x 3

155 x 3

175 x 3

195 x 3

155 x 5

155 x 5

155 x 5

155 x 5

155 x 5

2. Fly 4 x 12 @ 30's

...was supposed to do some direct triceps work (E-Z Curl Lying Triceps Extensions) but I just ran out of gas. I switched from doing dumbbell bench to FSL 5 x 5 for assistance and I don't think I realized how much it took out of me.

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.04PM; Cycle 16, Week 2, Day 4...I have begun using a 15" box to squat to. As the weights have crept up, I have had less confidence in my ability to recover from the bottom, and I have zero safety equipment.

1. Squat

110 x 5

140 x 5

165 x 3

195 x 3

220 x 3

250 x 3 (PR)

195 x 5

195 x 5

195 x 5

195 x 5

195 x 5

2. Sit-ups 4 x 12

Aloha!

1. Squat

110 x 5

140 x 5

165 x 3

195 x 3

220 x 3

250 x 3 (PR)

195 x 5

195 x 5

195 x 5

195 x 5

195 x 5

2. Sit-ups 4 x 12

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.06AM; 1.5 hours walk in Manoa Valley with my wife and then lifting.

Cycle 16, Week 3, Day 1...I had zero energy for this workout. I soldiered through the presses and then just lightened up on all the assistance.

1. Press

60 x 5

75 x 5

90 x 3

110 x 5

125 x 3

140 x 1

110 x 5

110 x 5

110 x 5

110 x 5

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

3. Barbell Curl 4 x 12 @ 70

Aloha!

Cycle 16, Week 3, Day 1...I had zero energy for this workout. I soldiered through the presses and then just lightened up on all the assistance.

1. Press

60 x 5

75 x 5

90 x 3

110 x 5

125 x 3

140 x 1

110 x 5

110 x 5

110 x 5

110 x 5

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

3. Barbell Curl 4 x 12 @ 70

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.07AM; Cycle 16, Week 3, Day 2...

1. Deadlift

130 x 5

160 x 5

195 x 3

240 x 5

275 x 3

305 x 1 (PR)

Superset w/

2. Ring Chins 5 x 5

3. Bent Row 4 x 12 @ 105

4. Dumbbell Shrugs 4 x 10 @ 75's

5. Leg Raise 4 x 12

...right after this I bounced out and went for a two hour hike, and then came back and cooked the family dinner.

Aloha!

1. Deadlift

130 x 5

160 x 5

195 x 3

240 x 5

275 x 3

305 x 1 (PR)

Superset w/

2. Ring Chins 5 x 5

3. Bent Row 4 x 12 @ 105

4. Dumbbell Shrugs 4 x 10 @ 75's

5. Leg Raise 4 x 12

...right after this I bounced out and went for a two hour hike, and then came back and cooked the family dinner.

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.09PM; Cycle 16, Week 3, Day 3...not doing jack shit but the main lift today. I realize adding the FSL sets to my regular lifting has left me drained this week and I should have ramped it up slower. Not the first time I have made this kind of mistake...still got my PR tho.

1. Bench Press

90 x 5

110 x 5

130 x 3

165 x 5

185 x 3

210 x 2 (PR)

Tomorrow is a holiday for our King Kamehameha the Great, and I am taking my family to the Lotus Waikiki for the long weekend. I need some beach and tiki drink time.

Aloha!

1. Bench Press

90 x 5

110 x 5

130 x 3

165 x 5

185 x 3

210 x 2 (PR)

Tomorrow is a holiday for our King Kamehameha the Great, and I am taking my family to the Lotus Waikiki for the long weekend. I need some beach and tiki drink time.

Aloha!

Last edited by Fat Cat on Thu Jun 11, 2020 3:00 am, edited 1 time in total.

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.15PM; Cycle 16, Week 4, Days 1 & 2...combined days 1 and 2 since I was vacationing with my family over the weekend, and it's just a de-load week anyway. Over the weekend it was all just lots of walking, swimming, and playing football with my son at the beach.

1. Press

60 x 5

75 x 5

90 x 5

2. Deadlift

135 x 5

160 x 5

195 x 5

3. Ring Chins 5 x 5

Aloha!

1. Press

60 x 5

75 x 5

90 x 5

2. Deadlift

135 x 5

160 x 5

195 x 5

3. Ring Chins 5 x 5

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.17PM; Cycle 16, Week 4, Day 3 & 4...the last of the de-load week.

1. Squat

110 x 5

140 x 5

165 x 5

2. Bench Press

90 x 5

110 x 5

135 x 5

3. Sit-ups 4 x 12

Aloha!

1. Squat

110 x 5

140 x 5

165 x 5

2. Bench Press

90 x 5

110 x 5

135 x 5

3. Sit-ups 4 x 12

Aloha!

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

### Re: :::JET:::SKI:::DEATH:::SQUAD:::

2020.06.20AM; began the day with a 1.5 hour walk with my wife in the cool of the morning, then...

Cycle 17, Week 1, Day 1..."Beginner Template"

1. Squat

115 x 5

145 x 5

175 x 3

185 x 5

215 x 5

245 x 5 (PR)

185 x 5

185 x 5

185 x 5

2. Bench Press

125 x 5

145 x 5

175 x 5

3. Assistance Circuit

3.1 Pushups 5 x 10

3.2 Hammer Curls 5 x 10 @ 30's

3.3 Two-Hand KB Swings 5 x 10 @ 16 kg

...Finished the training day with a two hour hike.

I hit 221 on the scale today, down 15 pounds and hitting PRs; I can tell I needed the rest from this past week because I only trained twice (and lightly) but continued to lose weight and get in harder condition. I smashed a big plate of schnitzel last night and felt strong again today.

"

Aloha!

Cycle 17, Week 1, Day 1..."Beginner Template"

1. Squat

115 x 5

145 x 5

175 x 3

185 x 5

215 x 5

245 x 5 (PR)

185 x 5

185 x 5

185 x 5

2. Bench Press

125 x 5

145 x 5

175 x 5

3. Assistance Circuit

3.1 Pushups 5 x 10

3.2 Hammer Curls 5 x 10 @ 30's

3.3 Two-Hand KB Swings 5 x 10 @ 16 kg

...Finished the training day with a two hour hike.

I hit 221 on the scale today, down 15 pounds and hitting PRs; I can tell I needed the rest from this past week because I only trained twice (and lightly) but continued to lose weight and get in harder condition. I smashed a big plate of schnitzel last night and felt strong again today.

"

*A beginning is a very delicate time.*" -Princess Irulan of CorrinoAloha!

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