:::AIN'T:::NOTHING:::BUT:::A:::PEANUT:::

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Fat Cat
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Oct 26, 2020 9:05 pm

riotboo wrote:
Sat Oct 24, 2020 9:22 pm
fatcat
what does the kb hack squat hit? thx.
It's very good for the extensor muscles of the thigh, especially vastus medialis, vastus lateralis, and rectus femoris. I also find them to very healthy for the muscles of the feet and toes, which can be an issue for me.
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Re: :::JET:::SKI:::DEATH:::SQUID:::

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

2020.10.24AM; Cycle 21, Week 3, Day 1...did an 1:45:00 walk with wife in the early morning, then this workout.

I tried something different and did my barbell presses seated, and had one of the best sessions of recent memory. I may stick with the seated movement for now, as it really cuts out the bullshit that pressing invites. I actually hit a very clean PR this way with no shoulder pain.

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

2. Incline Dumbbell Press 4 x 12 @ 45's

3.1 Seated Lateral Raise 4 x 12 @ 15's
3.2 Rear Lateral Raise 4 x 12 @ 15's

4.1 Barbell Curl 4 x 12 @ 70
4.2 Concentration Curl 4 x 10 @ 35's
4.3 E-Z Bar Rev. Curl 4 x 10 @ 30

...and finished the day with a 1.5 hour hike in the afternoon. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Mon Oct 26, 2020 9:12 pm

2020.10.25AM; Cycle 21, Week 3, Day 2...did the chins in between sets of deadlifts, superset style.

1.1 Deadlift
135 x 5
160 x 5
195 x 3
240 x 5
275 x 3
305 x 4 (PR)

1.2 Ring Chins 4 x 7

2. Leg Raise 4 x 12

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

Post by Fat Cat » Wed Oct 28, 2020 5:25 pm

2020.10.27PM; Cycle 21, Week 3, Day 3...

1. Bench Press
85 x 5
110 x 5
130 x 3
160 x 5
180 x 3
205 x 4 (PR)

2.1 Dip 4 x 8
2.2 Fly 4 x 12 @ 30's

3.1 E-Z Curl Lying Triceps Extension 4 x 10 @ 50
3.2 Pushups 4 x 10

...Also, I bought an Assault AirBike today to add to the home gym. I'm good about doing cardio on the weekends, but I've been slacking during the week. I would like to make a 20 to 30 minute morning or late session part of my weekday.

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

Post by newguy » Wed Oct 28, 2020 7:12 pm

Fat Cat wrote:
Wed Oct 28, 2020 5:25 pm
2020.10.27PM; Cycle 21, Week 3, Day 3...

1. Bench Press
85 x 5
110 x 5
130 x 3
160 x 5
180 x 3
205 x 4 (PR)

2.1 Dip 4 x 8
2.2 Fly 4 x 12 @ 30's

3.1 E-Z Curl Lying Triceps Extension 4 x 10 @ 50
3.2 Pushups 4 x 10

...Also, I bought an Assault AirBike today to add to the home gym. I'm good about doing cardio on the weekends, but I've been slacking during the week. I would like to make a 20 to 30 minute morning or late session part of my weekday.

Aloha!
Sweet. Did you go used or new? At least once a week I almost buy a rogue echo. Then I don't. Then I look on the used sites and almost buy an airdyne.

Looking forward to seeing how you like it.

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

Post by Fat Cat » Wed Oct 28, 2020 8:11 pm

Hey NG, I bought it new. It was a bit expensive, as all exercise equipment is at a premium right now, but I use my home gym constantly so that's not really a concern for me. They retail $699 on the mainland but of course shipping kills you out here, so I bought it locally for $900. If I hate it, I can resell it for $800 no problem and call it a lesson learned. That said, I have heard really great things about Airdynes and Assault Bikes, and I am excited to give it a shot. I have been killing the lifting of late, and need to start taking the cardio to the same level.
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Thu Oct 29, 2020 5:55 pm

2020.10.28PM; assembled and had my first session on the Assault Bike. Just trying to figure this thing out, and since I had a big squat session the next day, I kept it brief. I'm not even sure what the important metrics are, but the initial idea is to work up to 4-5 sessions a week, 20 minutes or so each, with a distance of 6.5 to 7.5 miles in that time.

Time: 15:00
Distance: 3.9 mi.
Cal.: 82.9
Watts: 207
Speed: 20.3
RPM: 53

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

Post by Fat Cat » Fri Oct 30, 2020 5:41 pm

2020.10.29PM; Cycle 21, Week 3, Day 4...I felt like butt so I made a deal with myself that if I tripled with my top weight, I could bag the assistance.

1. Squat
115 x 5
140 x 5
170 x 3
210 x 5
240 x 3
270 x 3 (PR)

...finished with Assault Bike ("Ass Bike") x 10:00.

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

Post by Fat Cat » Fri Oct 30, 2020 5:43 pm

2020.10.30AM; fasted state cardio on Assault Bike x 15:00 at 0500 AM. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by newguy » Fri Oct 30, 2020 7:55 pm

Fat Cat wrote:
Fri Oct 30, 2020 5:43 pm
2020.10.30AM; fasted state cardio on Assault Bike x 15:00 at 0500 AM. Aloha!
How are you liking the assault? Does it feel comfortable? A natural motion? Is it like cycling but with your arms moving or is it more it's own thing?

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

Post by Fat Cat » Fri Oct 30, 2020 8:41 pm

newguy wrote:
Fri Oct 30, 2020 7:55 pm
How are you liking the assault?
I like it a lot, but I'm still getting used to it. It's a very solid piece of equipment in terms of construction.
newguy wrote:
Fri Oct 30, 2020 7:55 pm
Does it feel comfortable?
The seat, to me, is incredibly uncomfortable and almost the limiting factor for how long I can stay on. I am still experimenting with the right X and Y adjustments to it, but already after three sessions I have gotten more accustomed to it. I haven't ridden a bike in 20+ years, so I just have to get my body used to it again.
newguy wrote:
Fri Oct 30, 2020 7:55 pm
A natural motion?
I can't say it's a natural motion in that it mimics any normal movement, but it's very comfortable. You pedal with your legs and punch/pull with your arms. After a while, you fall into a fairly intuitive rhythm.
newguy wrote:
Fri Oct 30, 2020 7:55 pm
Is it like cycling but with your arms moving or is it more it's own thing?
It's more its own thing; at least so far you "sit" in the seat more than you would pedaling hard on a bike, where you would stand on the pedals with your ass off the seat.

All things told, it's a good piece of equipment and uniquely suited to my needs regarding how much space it takes up, how noisy it is, how much it cost, and how good of a workout it gives you. I can get up early and get a quick session in without leaving the house or making a racket. I will say as a cardio-respiratory challenge, it is as hard as any comes, and I haven't come close to pushing myself on it yet.
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by newguy » Fri Oct 30, 2020 9:32 pm

Nice. Thank you for the feedback. Much appreciated.

Like I mentioned before, I've been really eyeing picking up an airdyne style bike. I need a something stationary at home that I can just get on and do.

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

Post by Fat Cat » Fri Oct 30, 2020 11:02 pm

newguy wrote:
Fri Oct 30, 2020 9:32 pm
Nice. Thank you for the feedback. Much appreciated.

Like I mentioned before, I've been really eyeing picking up an airdyne style bike. I need a something stationary at home that I can just get on and do.
Understood, that's exactly what I needed and why I got it.
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Sat Oct 31, 2020 10:57 pm

2020.10.31AM; Cycle 21, Week 4, Day 1...de-load commencing. Started the day with Ass Bike x 15:00, then a bit later...

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

2. Incline Dumbbell Press 4 x 12 @ 50's

3. Side & Rear Lat. Raise 4 x 12 @ 15's

...finished the day with 1:15:00 brisk walk in the mountains.

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

Post by Fat Cat » Tue Nov 03, 2020 3:33 am

2020.11.02PM; Assault Bike session, 15:00 HIIT @ 30/30 + 5:00 cool down = 20:00. Roll tape...

Time: 20:00
Distance: 5.8 mi.
Kcal: 129.7
Avg. Watts: 150
Avg. Speed: 17.7 mph
Avg. RPM: 46

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

Post by Fat Cat » Wed Nov 04, 2020 5:23 pm

2020.11.03PM; Cycle 21, Week 4, Day 3...de-load week continues. I didn't superset anything today as I wanted to give myself a proper rest and I am adapting to the Assault Bike workouts as well. :-({|=

1. Bench
85 x 5
110 x 5
130 x 5

2. Dip 4 x 10...PR performance on this exercise.

3. Fly 4 x 12 @ 30's

4. E-Z Curl Lying Triceps Extension 5 x 10 @ 50

5. Pushups 4 x 12

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

Post by Fat Cat » Thu Nov 05, 2020 9:04 pm

2020.11.04PM; Assault Bike session, 3:00 warmup, 12:00 HIIT @ 30/30 + 5:00 cool down = 20:00. I went harder on the interval (60+ RMP) and slower on the breaks (~37 RPM) this time, and it all balanced. This bike is a fucking torture device tho, reminds me a lot of girevoy sport.

Time: 20:00
Distance: 5.8 mi.
Kcal: 142.9
Avg. Watts: 162
Avg. Speed: 17.6 mph
Avg. RPM: 46

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

Post by Fat Cat » Fri Nov 06, 2020 5:35 pm

“If you are going to win any battle, you have to do one thing: You have to make the mind run the body. Never let the body tell the mind what to do. The body is never tired if the mind is not tired.” — General George S. Patton, Jr.

2020.11.05PM; Cycle 21, Week 4, Day 4...last of the easy stuff, new cycle starts Saturday.

1. Squat
115 x 5
140 x 5
170 x 5

2. KB Hack Squat
8 kg x 10
12 kg x 10
16 kg x 10
16 kg x 10
16 kg x 10

3. Calf Raise 5 x 15 @ 170

4. Leg Raise 4 x 12

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

Post by Fat Cat » Sun Nov 08, 2020 10:30 pm

2020.11.07AM; Cycle 22, Week 1, Day 1...crushed these presses and drove them before me. The seated position forces me to be very strict and yet I can press more with less shoulder discomfort.

1. Seated Press
65 x 5
80 x 5
95 x 3
100 x 5
115 x 5
135 x 7 (PR)

2. Incline Dumbbell Press 4 x 12 @ 50's

3.1 Lateral Raise 4 x 12 @ 115's
3.2 Rear Raise 4 x 12 @ 15's

4. Alternating Dumbbell Curl 4 x 12 @ 30's

Also did a 1:30:00 walk with my wife in the early morning.

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

Post by Fat Cat » Sun Nov 08, 2020 10:33 pm

2020.11.08AM; Cycle 22, Week 1, Day 2...had to force myself to do this workout. The goodmornings were done strictly as a weighted stretch, I didn't have the sack to go hard on them today.

1.1 Deadlift
135 x 5
165 x 5
200 x 3
215 x 5
250 x 5
280 x 5

1.2 Ring Chins 4 x 8

2. Yates Row 4 x 12 @ 105

3. Goodmorning 4 x 10 @ 45

4. Leg Raise 4 x 12

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

Post by Fat Cat » Mon Nov 09, 2020 5:37 pm

2020.11.08PM; Assault Bike x 30:00 while watching The Sands of Iwo Jima before bed. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Tue Nov 10, 2020 5:31 pm

2020.11.09PM; Assault Bike x 30:00. Aloha!
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Re: :::JET:::SKI:::DEATH:::SQUID:::

Post by Fat Cat » Wed Nov 11, 2020 5:25 pm

2020.11.19PM; Cycle 22, Week 1, Day 3...

1. Bench Press
90 x 5
110 x 5
130 x 3
145 x 5
165 x 5
185 x 8 (PR)

2. Dips 4 x 10

3. Fly 4 x 12 @ 30

4. E-Z Curl Lying Triceps Extension 5 x 8 @ 60

...got a massive pump and then finished the training day with Assault Bike x 30:00 for cardio gainz.

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

Post by Fat Cat » Fri Nov 13, 2020 5:24 pm

2020.11.12PM; Cycle 22, Week 1, Day 4...wherein we train the legs.

1. Squats
120 x 5
145 x 5
175 x 3
190 x 5
220 x 5
245 x 10 (PR)

2. Kettlebell Hack Squat
8 kg x 10
12 kg x 10
16 kg x 10
16 kg x 10
16 kg x 10

3. Calf Raise 5 x 15 @ 245

4.1 Leg Raise 4 x 12
4.2 Abdominal Twist x 100

...and just to show the legs who really runs Bartertown, Assault Bike x 30:00.

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Re: :::AIN'T:::NOTHING:::BUT:::A:::PEANUT:::

Post by Fat Cat » Sun Nov 15, 2020 12:25 am

2020.11.14AM; Cycle 22, Week 2, Day 1...started with 1:30:00 walk with wife in early morning, followed by...

1. Press
65 x 5
80 x 5
95 x 3
110 x 3
125 x 3
140 x 4

2. Incline Dumbbell Press 4 x 12 @ 50's

3.1 Lateral Raise 4 x 12 @ 15's
3.2 Rear Raise 4 x 12 @ 15's

4. Alternating Dumbbell Curl
30's x 16
35's x 12
40's x 10
45's x 8

...finished the training day with Assault Bike x 30:00 (7.3 mi.). Now it's time to eat.

Aloha!
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