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

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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

Post by Bram » Sun Jun 21, 2020 3:37 am

That gun is a zombie apocalypse ready piece. Wasn't aware that 5.56 was something that civilians could pick up, always thought it was para-military Call of Duty shit. Remind me not to break in to your place. :die:
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Mon Jun 22, 2020 6:26 pm

I actually only had one other firearm, a .44 Magnum, but I wanted a basic and practical platform like this. I am not a gun collector, but I do think it's important that everyone should have firearms and know how to use them. We're extremely fortunate to have the freedoms that we do in this country, and among the most important is the right to have real weapons. I wouldn't ever want to use it, but it's better to have one and not need it than need it and not have it.
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Mon Jun 22, 2020 6:26 pm

2020.06.21PM; went for a long hike in the afternoon and then hosted the whole extended family for a Father's Day dinner. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Tue Jun 23, 2020 5:21 pm

2020.06.22PM; Cycle 17, Week 1, Day 2...

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

2. Deadlift
135
165
200
215
250
280 x 6 (PR)

3. Assistance Circuit (x3)
3.1 Dumbbell Bench x 10 @ 50's
3.2 Dumbbell Row x 10 @ 50's
3.3 Sit-ups x 10

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

Post by Fat Cat » Tue Jul 21, 2020 11:25 pm

2020.07.19AM; Cycle 18, Week 1, Day 2...pulls. The first three exercises were done as a tri-set, the second pair were done as a superset.

1. Deadlift
135 x 5
170 x 5
205 x 3
220 x 5
255 x 5
290 x 5 (PR)

2. Shrugs
135 x 10
170 x 10
205 x 10
220 x 10

3. Chin-ups 4 x 6

4. Bent Rows 4 x 12 @ 100

5. KB Get-up Sit-ups 4 x 5/5 @ 8 kg

...finished with a 1.5 hour easy jog in the mountains. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Tue Jul 21, 2020 11:37 pm

During our recent intermission, I have also instituted a very short morning routine which I am keeping to an approximately five minute limit. It is:

1. Arm Circles x 10/10
2. KB Swings x 100 @ 8, 12, and 16 kgs
3. KB Halos x 10/10
4. Egyptians x 10/10
5. KB Goblet Squat x 10
6. Cossack Squats x 10/10
7. ETK Pump x 10
8. Four Corners Kicks x 10/10

...the idea is something like the old "zaryadka" (зарядка) exercises you see all over Eastern Europe, as a way to limber up in the morning and incorporate a modicum of fitness into daily life. I'm sure I will swap out exercises as needed over time, and I don't count this among my actual intentional exercise; it's just the modern equivalent of chopping wood, pumping water, carrying feed, etc.
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

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

2020.07.21PM; Cycle 18, Week 1, Day 3...

1. Bench Press
90 x 5
115 x 5
135 x 3
150 x 5
170 x 5
195 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

2. E-Z Curl Lying Triceps Extension5 x 5 @ 70

3. Fly 4 x 12 @ 20's

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

Post by Fat Cat » Fri Jul 24, 2020 5:26 pm

2020.07.23PM; Cycle 18, Week 1, Day 4...

1. Squats
120 x 5
155 x 5
180 x 3
195 x 5
220 x 5
250 x 5 (PR)
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

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

Post by Fat Cat » Mon Jul 27, 2020 5:31 pm

2020.07.25AM; Cycle 18, Week 2, Day 1...

1. Press
65 x 5
80 x 5
95 x 3
110 x 3
125 x 3
140 x 3
110 x 5
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
45 x 16
65 x 12
70 x 10
75 x 8
80 x 6
85 x 4
95 x 2

4. DB Concentration Curl 4 x 12 @ 30's

...spent the rest of the day getting family and neighbors ready for the Hurricane, which fortunately passed pretty far off to the north.

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

Post by Fat Cat » Mon Jul 27, 2020 5:36 pm

2020.07.26AM; Cycle 18, Week 2, Day 2...there was no way I was going to go do chins in the lashing rains and I was beat from storm preparations, so I just stuck to the main lift and watched cowboy flicks for the rest of the day.

1. Deadlift
135 x 5
170 x 5
205 x 3
240 x 3
270 x 3
305 x 3 (PR)

Aloha!
Last edited by Fat Cat on Tue Jul 28, 2020 5:24 pm, edited 1 time in total.
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Bram
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Bram » Mon Jul 27, 2020 7:19 pm

Simple training. Consistent progress. =D>
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

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

Thanks, Bram! Simple about all I can wrap my head around.
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Tue Jul 28, 2020 5:27 pm

2020.07.27PM; was sick of being cooped up in the house all weekend, so I just went for a brisk walk around University of Hawaii's campus. All told, an hour and quarter. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUAD:::

Post by Fat Cat » Wed Jul 29, 2020 5:46 pm

2020.07.28PM; Cycle 18, Week 2, Day 3...

1. Bench Press
90 x 5
115 x 5
135 x 3
160 x 3
180 x 3
205 x 3 (PR)
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

2. DB Fly 4 x 12 @ 25's

3. E-Z Curl Lying Triceps Extension 1 x 5 @ 70

...I think I very mildly overdid things on Saturday with presses, and my elbows were feeling just a touch unhappy. I did one set of LTE's and they didn't like it, so I figured what the hell and bagged them for the day. I still hit a bench repetition PR, so I call it a success and move on.

Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Sat Aug 01, 2020 10:30 pm

2020.08.01AM; Cycle 18, Week 2, Day 4...things got pushed back a couple of days due to my family arriving back from Texas and my forty-fifth birfday.

1. Box Squats
120 x 5
150 x 5
180 x 3
205 x 3
235 x 3
265 x 3 (PR)
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

2. Sit-ups 4 x 12

...finished with a two hour hike in the afternoon.

Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by newguy » Sat Aug 01, 2020 10:31 pm

Happy 45!!!!

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

Post by Fat Cat » Mon Aug 03, 2020 12:36 am

newguy wrote:
Sat Aug 01, 2020 10:31 pm
Happy 45!!!!
Mahalo nui loa
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Aug 03, 2020 12:43 am

2020.08.02AM; Cycle 18, Week 3, Day 1...those squats took it out of me yesterday, so I abbreviated things here, skipping some isolation work to keep the whole affair inside an hour.

1. Press
65 x 5
80 x 5
95 x 3
115 x 5
135 x 3
150 x 1
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

2. Curl 4 x 12 @ 65

...my wife and son just got back from Texas so they are under 14-day quarantine, and my boy is crawling the walls. It's completely inhumane to make a child sit at home for a fortnight; we even got a call from the Department of Health enforcement checking on us.

Anyway, I skipped my afternoon hike and threw the football around with him in the backyard in lieu of my normal afternoon hike and then ran him through a workout to blow off some steam.

Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Mickey O'neil » Mon Aug 03, 2020 11:03 pm

Happy belated birthday, Mak!

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

Post by Fat Cat » Mon Aug 03, 2020 11:54 pm

Thank you sir!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Tue Aug 04, 2020 5:22 pm

2020.08.03PM; hour and a half brisk walk. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Thu Aug 06, 2020 5:36 pm

2020.08.04; Cycle 18, Week 3, Day 2...

1. Deadlifts
135 x 5
170 x 5
205 x 3
255 x 5
295 x 3
325 x 1 (PR)

2. Ring Chins 4 x 6

3. Shrugs
135 x 10
170 x 10
205 x 10

Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Fri Aug 07, 2020 5:30 pm

2020.08.06PM; Cycle 18, Week 3, Day 3...this was a good workout where I was firing on all cylinders and made a solid PR.

1. Bench Press
90 x 5
115 x 5
135 x 3
170 x 5
195 x 3
215 x 2 (PR)
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

2. E-Z Curl Lying Triceps Extension 5 x 5 @ 70

3. Fly 4 x 12 @ 25's

Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Aug 10, 2020 9:26 pm

2020.08.08AM; Cycle 18, Week 3, Day 4...kicked as this cycle, and in the past week pressed 150, benched 215 for a double, pulled 325, and squatted 280. Very pleased with how things are moving.

1. Squats
120 x 5
150 x 5
180 x 3
220 x 5
250 x 3
280 x 1 (PR)
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5

2. Sit-Ups 4 x 12

Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Aug 10, 2020 9:32 pm

2020.08.09AM; six mile run in the mountains at an easy pace. Aloha!
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