:::JET:::SKI:::DEATH:::SQUID:::
Moderator: Dux
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.10PM; Cycle 18, Week 4, day 1...kept all exercises and all sets on the minute, so while it was a deload week, the pace got me through the whole thing in 31:00. By the end I could hardly get my shirt off I was so pumped up.
1. Press
65 x 5
80 x 5
95 x 5
2. DB Press 4 x 12 @ 30's
3. Front/Side/Rear Lat. Raise 4 x 12 @ 10's
4. Curl 4 x 12 @ 65
5. Concentration Curl 4 x 10 @ 30's
Aloha!
1. Press
65 x 5
80 x 5
95 x 5
2. DB Press 4 x 12 @ 30's
3. Front/Side/Rear Lat. Raise 4 x 12 @ 10's
4. Curl 4 x 12 @ 65
5. Concentration Curl 4 x 10 @ 30's
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
Allow me my fights of fancy.
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.11PM; Cycle 18, Week 4, Days 2 & 4 Combined...my schedule got a little off due to some commitments, so in order to start the new cycle on Saturday, I condensed these two workouts into one quick one. It's my back off week, so no loss, these are light recovery weights and assistance can slide.
1. Box Squat
120 x 5
150 x 5
180 x 5
2. Deadlift
135 x 5
180 x 5
205 x 5
Aloha!
1. Box Squat
120 x 5
150 x 5
180 x 5
2. Deadlift
135 x 5
180 x 5
205 x 5
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.12PM; Cycle 18, Week 4, Day 3...finishing up my deload week a little out of order, but no harm. I will rest for two days before starting back in on Saturday. As I did on Monday, all sets of all exercises were done on the minute, 20 sets in just under 32:00 minutes.
1. Bench Press
90 x 5
120 x 5
135 x 5
2. DB Bench 4 x 10 @ 50's
3. Fly 4 x 12 @ 25's
4. EZ Curl Lying Triceps Extension 5 x 5 @ 70
5. Pushups 4 x 10
Aloha!
1. Bench Press
90 x 5
120 x 5
135 x 5
2. DB Bench 4 x 10 @ 50's
3. Fly 4 x 12 @ 25's
4. EZ Curl Lying Triceps Extension 5 x 5 @ 70
5. Pushups 4 x 10
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.15AM; Cycle 19, Week 1, Day 1...
1. Press
65 x 5
80 x 5
95 x 3
105 x 5
120 x 3
135 x X
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
2. Front/Side/Rear Lateral Raise 4 x 12 @ 10's
3. Curl 4 x 12 @ 65
Concentration Curl 4 x 10 @ 30's
...yes, I failed to do a single rep with a 5 rep normal, which convinced me to recalculate for the press and consider a change in training. I would like to chalk this up to going hard on the margaritas last night, but no. I have a real problem with my left shoulder and it holds back all of my overhead pressing. I have a million ideas, most of them bad, but am still considering the way to get past this. So far my other lifts have progressed nicely, but the press haunts me.
Finished the day with a two hour hike to escape the heat.
Aloha!
1. Press
65 x 5
80 x 5
95 x 3
105 x 5
120 x 3
135 x X
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
2. Front/Side/Rear Lateral Raise 4 x 12 @ 10's
3. Curl 4 x 12 @ 65
Concentration Curl 4 x 10 @ 30's
...yes, I failed to do a single rep with a 5 rep normal, which convinced me to recalculate for the press and consider a change in training. I would like to chalk this up to going hard on the margaritas last night, but no. I have a real problem with my left shoulder and it holds back all of my overhead pressing. I have a million ideas, most of them bad, but am still considering the way to get past this. So far my other lifts have progressed nicely, but the press haunts me.
Finished the day with a two hour hike to escape the heat.
Aloha!
Last edited by Fat Cat on Mon Aug 17, 2020 2:20 am, edited 2 times in total.
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.16PM; Cycle 19, Week 1, Day 2...
1. Deadlift
145 x 5
170 x 5
210 x 3
230 x 5
260 x 5
295 x 5 (PR)
2. Shrugs
145 x 10
175 x 10
210 x 10
230 x 10
3. Ring Chins 4 x 6
4. Bent Row 4 x 12 @ 100
5. SitUps 4 x 12
Aloha!
1. Deadlift
145 x 5
170 x 5
210 x 3
230 x 5
260 x 5
295 x 5 (PR)
2. Shrugs
145 x 10
175 x 10
210 x 10
230 x 10
3. Ring Chins 4 x 6
4. Bent Row 4 x 12 @ 100
5. SitUps 4 x 12
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.18PM; Cycle 19, Week 1, Day 3...I have recalculated all maxes at 0.9 of previous max to rest the joints a bit and work into some higher rep ranges. Also, I have incorporated a little more focus on bodybuilding supplemental exercises (e.g., dip, chin, curl, shrug, fly).
1. Bench Press
85 x 5
105 x 5
125 x 3
135 x 5
160 x 5
180 x 8
135 x 10
135 x 10
135 x 10
2. Dip 4 x 5 @ BW
3. Fly 4 x 12 @ 25's
4. EZ Curl Lying Triceps Extension 5 x 5 @ 70
Aloha!
1. Bench Press
85 x 5
105 x 5
125 x 3
135 x 5
160 x 5
180 x 8
135 x 10
135 x 10
135 x 10
2. Dip 4 x 5 @ BW
3. Fly 4 x 12 @ 25's
4. EZ Curl Lying Triceps Extension 5 x 5 @ 70
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.20PM; Cycle 19, Week 1, Day 4...low energy workout, but I got the job done and hit a nice repetition PR. My weight was dropping through the week so I'm sure that led to feeling flat.
1. Squat
110 x 5
135 x 5
165 x 3
180 x 5
205 x 5
230 x 5 (PR)
180 x 5
180 x 5
180 x 5
2. SitUps 4 x 12
Aloha!
1. Squat
110 x 5
135 x 5
165 x 3
180 x 5
205 x 5
230 x 5 (PR)
180 x 5
180 x 5
180 x 5
2. SitUps 4 x 12
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.22AM; Cycle 19, Week 2, Day 1...
1. Press
65 x 5
80 x 5
95 x 3
100 x 5
115 x 3
130 x 3
2. One Arm DB Military Press 4 x 12 @ 30's
3. Front/Side/Rear Lateral Raise 4 x 12 @ 10's
4. Curl 4 x 10 @ 70
5. Concentration Curl 4 x 10 @ 35
...finished with a two hour hike and then hosted my son's thirteenth birthday party, which was limited to family and one little friend only due to coronavirus restrictions.
Aloha!
1. Press
65 x 5
80 x 5
95 x 3
100 x 5
115 x 3
130 x 3
2. One Arm DB Military Press 4 x 12 @ 30's
3. Front/Side/Rear Lateral Raise 4 x 12 @ 10's
4. Curl 4 x 10 @ 70
5. Concentration Curl 4 x 10 @ 35
...finished with a two hour hike and then hosted my son's thirteenth birthday party, which was limited to family and one little friend only due to coronavirus restrictions.
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.24PM; Cycle 19, Week 2, Day 2...my son became a teenager on Sunday, so I took him shooting and spent the day with him, pushing this workout back a day. The first three exercises and the last two are done as supersets, just to keep things moving.
1. Deadlift
135 x 5
160 x 5
190 x 3
220 x 3
250 x 3
280 x 6 (PR)
2. Shrugs
135 x 10
160 x 10
190 x 10
220 x 10
3. ChinUps 4 x 6
4. Bent Row 4 x 12 @ 100
5. SitUps 4 x 12
1. Deadlift
135 x 5
160 x 5
190 x 3
220 x 3
250 x 3
280 x 6 (PR)
2. Shrugs
135 x 10
160 x 10
190 x 10
220 x 10
3. ChinUps 4 x 6
4. Bent Row 4 x 12 @ 100
5. SitUps 4 x 12
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.26PM; Cycle 19, Week 2, Day 3...freaks n' peaks. I have cut back significantly on booze the past month and am reaping dividends in better sleep, which makes a huge difference in my energy levels for training.
1. Bench Press
85 x 5
105 x 5
125 x 3
145 x 3
170 x 3
190 x 7 (PR)
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
2. Dips 4 x 6
3. Fly 4 x 12 @ 30's
...meant to do some lying triceps extensions but I had been at it for 1:20:00 and ran out of time. Next time.
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.27PM; Cycle 19, Week 2, Day 4...did this workout and then trained my son. All his normal activities are shot due to the lockdown; no soccer, no parks, no trails (yes they closed the trails!) etc. so, aside from his normal fishing expeditions, home workouts are on the menu.
1. Squats
110 x 5
135 x 5
165 x 3
190 x 4
220 x 3
240 x 7 (PR)
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
2. Situps 4 x 12
Aloha!
1. Squats
110 x 5
135 x 5
165 x 3
190 x 4
220 x 3
240 x 7 (PR)
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
2. Situps 4 x 12
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.29AM; Cycle 19, Week 3, Day 1...two hour walk with my old lady and then this...a very solid effort pyramiding here.
1. Press
60 x 5
70 x 5
85 x 3
105 x 5
120 x 3
135 x 3
120 x 8 (PR)
105 x 14 (PR)
2. One Arm DB Military Press (heels clicked) 4 x 12 @ 30's
3. Front/Side/Real Lateral Raise 4 x 12 @ 10's
4. Barbell Curl 4 x 10 @ 70
5. Concentration Curl 4 x 10 @ 35's
...finished the day with an hour and a half hike, fuck the law.
Aloha!
1. Press
60 x 5
70 x 5
85 x 3
105 x 5
120 x 3
135 x 3
120 x 8 (PR)
105 x 14 (PR)
2. One Arm DB Military Press (heels clicked) 4 x 12 @ 30's
3. Front/Side/Real Lateral Raise 4 x 12 @ 10's
4. Barbell Curl 4 x 10 @ 70
5. Concentration Curl 4 x 10 @ 35's
...finished the day with an hour and a half hike, fuck the law.
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.30PM; Cycle 19, Week 3, Day 2...
1. Deadlift
135 x 5
160 x 5
195 x 3
235 x 5
265 x 3
295 x 6 (PR)
2. Shrugs
135 x 10
160 x 10
195 x 10
235 x 10
3. Ring Chins 4 x 6
4. Bent Row 4 x 12 @ 100
5. Leg Raise 4 x 12
Aloha!
1. Deadlift
135 x 5
160 x 5
195 x 3
235 x 5
265 x 3
295 x 6 (PR)
2. Shrugs
135 x 10
160 x 10
195 x 10
235 x 10
3. Ring Chins 4 x 6
4. Bent Row 4 x 12 @ 100
5. Leg Raise 4 x 12
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.08.31PM; 1.5 hours bass fishing with my son. Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.09.01PM; Cycle 19, Week 3, Day 3...
1. Bench Press
85 x 5
105 x 5
125 x 3
160 x 5
180 x 3
200 x 4 (PR)
180 x 5
180 x 5
180 x 5
2. Dips 4 x 6 @ BW
Aloha!
1. Bench Press
85 x 5
105 x 5
125 x 3
160 x 5
180 x 3
200 x 4 (PR)
180 x 5
180 x 5
180 x 5
2. Dips 4 x 6 @ BW
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.09.03PM; Cycle 19, Week 3, Day 4...worked out in the field all day in blazing heat, so I had exactly enough energy for the absolute minimum, which is what I did.
1. Squats
110 x 5
135 x 5
165 x 3
205 x 5
230 x 3
260 x 5 (PR)
...got my PR and that's it. It's my deload week now and I'm gonna take my family the beach house on the North Shore for the long weekend.
Aloha!
1. Squats
110 x 5
135 x 5
165 x 3
205 x 5
230 x 3
260 x 5 (PR)
...got my PR and that's it. It's my deload week now and I'm gonna take my family the beach house on the North Shore for the long weekend.
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.09.0407; all day body surfing, swimming, and fishing at the beach with my family. Was sooooo relaxing...pic related. Aloha!
 Attachments

 Malaekahana 2.JPG (154.62 KiB) Viewed 138 times
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.09.08PM; Cycle 19, Week 4, Days 1 & 2...combined two deload days because I was out of town for the long weekend.
1. Press
60 x 5
70 x 5
85 x 5
2. Deadlift
135 x 5
160 x 5
190 x 5
That's it! Gonna switch gears just a bit in the upcoming cycle and move from four days a week to three for lifting, and try to add in another day of cardiovascular emphasis.
Aloha!
1. Press
60 x 5
70 x 5
85 x 5
2. Deadlift
135 x 5
160 x 5
190 x 5
That's it! Gonna switch gears just a bit in the upcoming cycle and move from four days a week to three for lifting, and try to add in another day of cardiovascular emphasis.
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
“I truly believe the No. 1 natural steroid is sleep and the No. 2 natural steroid is milk, whole milk, and three would be water,” he said. “Four would be steak.” Jim Harbaugh, head football coach of the Michigan Wolverines
Source: https://www.washingtonpost.com/news/ear ... andsteak/
Source: https://www.washingtonpost.com/news/ear ... andsteak/
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.09.09PM; Cycle 19, Week 4, Days 3 & 4...finishing this cycle up with the last of the deload week. Will pick things back up again on Saturday, with a few little tweaks.
1. Bench Press
85 x 5
115 x 5
135 x 5
2. Squat
115 x 5
135 x 5
165 x 5
Aloha!
1. Bench Press
85 x 5
115 x 5
135 x 5
2. Squat
115 x 5
135 x 5
165 x 5
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.09.12AM; went for 1.5 hour walk in the valley with my wife, then began Cycle 20, Week 1, Day 1...built off the 5/3/14B template:
1. Squats
115 x 5
135 x 5
165 x 3
180 x 5
205 x 5
230 x 8 (PR)
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10
2. Bench Press
115 x 5
135 x 5
160 x 5
3.1 Dips 5 x 6 @ BW
3.2 Hammer Curls 5 x 10 @ 30's
3.3 SitUps 5 x 10
...last three were done as a triset at a clip. Finished the day with a moderate hike, about 1:20:00. Aloha!
1. Squats
115 x 5
135 x 5
165 x 3
180 x 5
205 x 5
230 x 8 (PR)
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10
2. Bench Press
115 x 5
135 x 5
160 x 5
3.1 Dips 5 x 6 @ BW
3.2 Hammer Curls 5 x 10 @ 30's
3.3 SitUps 5 x 10
...last three were done as a triset at a clip. Finished the day with a moderate hike, about 1:20:00. Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.09.12PM; a brisk walk in the mountains to cool down on a hot afternoon, about 1:15:00. Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz
Re: :::JET:::SKI:::DEATH:::SQUID:::
2020.09.15PM; Cycle 20, Week 1, Day 2...this workout was disorganized and ugly, much more so than is reflected in this log, but I got the job done.
1. Press
60 x 5
75 x 5
90 x 3
95 x 5
110 x 5
125 x 9 (PR)
2. Chins 5 x 6
3. Deadlift
135 x 5
160 x 5
190 x 3
205 x 5
235 x 5
265 x 10 (PR)
Aloha!
1. Press
60 x 5
75 x 5
90 x 3
95 x 5
110 x 5
125 x 9 (PR)
2. Chins 5 x 6
3. Deadlift
135 x 5
160 x 5
190 x 3
205 x 5
235 x 5
265 x 10 (PR)
Aloha!
"You can’t talk with communists, you have to kill them." Józef Mackiewicz