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

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Fat Cat
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Re: ::::::::::ALCOHOL BURNING FUNNY CAT::::::::::

Post by Fat Cat » Tue May 12, 2020 5:23 pm

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

Post by Fat Cat » Wed May 13, 2020 5:22 pm

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

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

Post by Fat Cat » Fri May 15, 2020 5:27 pm

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

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

Post by Fat Cat » Mon May 18, 2020 5:24 pm

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

Post by Fat Cat » Mon May 18, 2020 5:27 pm

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

Post by Fat Cat » Thu May 21, 2020 5:33 pm

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

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

Post by Fat Cat » Tue May 26, 2020 5:22 pm

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

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

Post by Fat Cat » Tue May 26, 2020 5:27 pm

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

Post by Fat Cat » Tue May 26, 2020 5:28 pm

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

Post by Fat Cat » Wed May 27, 2020 5:22 pm

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

Post by Fat Cat » Thu May 28, 2020 5:26 pm

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

Post by Fat Cat » Fri May 29, 2020 5:25 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Mon Jun 01, 2020 5:34 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Mon Jun 01, 2020 5:42 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Tue Jun 02, 2020 5:26 pm

2020.06.01PM; Monday's dash up Wa'ahila Ridge. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Tue Jun 02, 2020 8:57 pm

For later:

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

Post by Fat Cat » Wed Jun 03, 2020 5:17 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Fri Jun 05, 2020 5:28 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Mon Jun 08, 2020 6:26 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Mon Jun 08, 2020 6:28 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Wed Jun 10, 2020 5:48 pm

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!
Last edited by Fat Cat on Thu Jun 11, 2020 3:00 am, edited 1 time in total.
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Wed Jun 10, 2020 7:09 pm

Image

Also, got this little badboy yesterday: https://palmettostatearmory.com/psa-16- ... -set3.html
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Tue Jun 16, 2020 5:25 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Thu Jun 18, 2020 5:24 pm

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!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Sat Jun 20, 2020 10:39 pm

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.

"A beginning is a very delicate time." -Princess Irulan of Corrino

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

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