::::::::::GUAVA FORTRESS::::::::::

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

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Fat Cat
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Tue Oct 01, 2019 6:52 pm

2019.09.30PM; one hour walk on Waikiki Beach. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Oct 02, 2019 5:29 pm

2019.10.01PM; Cycle 7, Week 4, Day 2...winding down with a deload week, but felt particularly shagged through this very light workout.

1. Squats
95 x 5
115 x 5
135 x 3
150 x 3
165 x 3

2. Bench Press
70 x 5
90 x 5
110 x 5

3. Ring Chins 3 x 3

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Thu Oct 03, 2019 5:23 pm

2019.10.02PM; one hour hike up Wa'ahila Ridge, short but steep. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Oct 04, 2019 5:28 pm

2019.10.03PM; Cycle 7, Week 4, Day 3...end of first Full Body Training - Phase II (FBT-II) cycle and deload week. I will do one more FBT-II cycle this coming month and then consider my options. I like this style of training for everything but the press, which has not been getting enough attention and is stalling a bit as a consequence.

1. Squats
95 x 3
115 x 3
130 x 3
150 x 3
165 x 3

2. Press
50 x 5
70 x 5
90 x 5

3. Deadlift
100 x 5
125 x 5
150 x 5

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 07, 2019 5:22 pm

2019.10.05AM; 1.5 hour walk with my wife in the early AM, then a 2 hour hike in the afternoon on my own. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 07, 2019 5:25 pm

2019.10.06AM; Cycle 8, Week 1, Day 1...FBT-II.

1. Squats
85 x 5
105 x 5
125 x 3
135 x 5
155 x 5
175 x 12 (PR)
FSL: 135 x 20

2. Dumbbell Bench Press
55's x 10
60's x 10
65's x 8 x 3

3. One Arm Dumbbell Row
65 x 10 x 3

4. BB Curl
65 x 10 x 3

...finished up with a short, one hour hike.

Aloha!
Last edited by Fat Cat on Wed Oct 09, 2019 5:10 pm, edited 1 time in total.
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Oct 09, 2019 5:09 pm

2019.10.08PM; Cycle 8, Week 1, Day 2...

1. Squats
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3

2. Bench Press
75 x 5
90 x 5
110 x 3
120 x 5
135 x 5
155 x 10 (PR)
FSL: 120 x 18 (PR)

3. Ring Chins 3 x 6

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Oct 11, 2019 5:27 pm

2019.10.10PM; Cycle 8, Week 1, Day 3...

1. Squats
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3

2. Press
60 x 5
75 x 5
90 x 3
95 x 5
110 x 5
125 x 5
95 x 13

3. Deadlift
135 x 5
155 x 5
170 x 5
195 x 5
220 x 5

...I'm just phoning in the pulls right now, but will have to ramp them up at some point.

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 14, 2019 5:21 pm

2019.10.12AM; 1.5 hour walk with my wife, then a 2 hour hike in the afternoon on my own.

After that I spent the afternoon and early evening at Waimānalo Beach Park playing football and body surfing with my son.

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 14, 2019 5:22 pm

2019.10.13AM; Cycle 8, Week 2, Day 1...

1. Squats
85 x 5
105 x 5
125 x 3
145 x 3
165 x 3
185 x 8 (PR)

2. Dumbbell Bench Press
55's x 10
60's x 10
65's x 10 x 3

3. Dumbbell One Arm Row 3 x 12 @ 65

...wrapped it up with a short one hour hike then made a big platter of conchiglioni for the family.

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Oct 16, 2019 5:30 pm

2019.10.15PM; Cycle 8, Week 2, Day 2...

1. Squats
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3

2. Bench Press
75 x 5
90 x 5
110 x 3
130 x 3
145 x 3
165 x 8 (PR)
130 x 18 (PR)

3. Ring Chins 3 x 5

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Thu Oct 17, 2019 5:17 pm

2019.10.16PM; one hour hike on steep Wa'ahila Ridge. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Oct 18, 2019 5:24 pm

2019.10.17PM; Cycle 8, Week 2, Day 3...very solid pressing for me.

1. Squats
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3

2. Press
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3
130 x 4 (PR)
105 x 12 (PR)

3. Deadlift
105 x 5
130 x 5
155 x 3
180 x 3
210 x 3
235 x 8 (PR)

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 21, 2019 6:08 pm

2019.10.19AM; approximately 6 mile hike. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 21, 2019 6:12 pm

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2019.10.20PM; Cycle 8, Week 3, Day 1...wasn't feeling well at all but soldiered on, keeping everything to a bare minimum.

1. Squats
85 x 5
105 x 5
125 x 3
155 x 5
175 x 3
195 x 6 (PR)

2. Dumbbell Bench Press
55's x 12
60's x 12
65's x 12

3. One Arm Dumbbell Row 3 x 15 @ 65

...spent the afternoon tossing the football and swimming with my kid at Mānoa Park, then cooked everybody a big French-style Sunday dinner.

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Tue Oct 22, 2019 5:27 pm

2019.10.21PM; one hour walk on Waikīkī Beach and Kapiʻolani Park. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Wed Oct 23, 2019 5:14 pm

2019.10.22PM; Cycle 8, Week 3, Day 2...

1. Squats
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3

2. Bench Press
75 x 5
90 x 5
110 x 3
135 x 5
155 x 3
175 x 5 (PR)
135 x 18 (PR)

3. Ring Chins x 7, 6, 6

...seven reps is actually a PR for me on chins since I've been doing 5/3/1, so all in all this was a good workout with three personal bests set.

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Fri Oct 25, 2019 5:25 pm

2019.10.24PM; Cycle 8, Week 3, Day 3...

1. Squats
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3

2. Press
60 x5
75 x 5
90 x 3
110 x 5
125 x 3
140 x 1 (PR)
110 x 10 (PR)

3. Deadlift
135 x 5
155 x 3
195 x 5
220 x 3
245 x 5 (PR)

Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 28, 2019 5:23 pm

2019.10.26AM; 1.5 hour walk with my wife and son, and then a two hour hike in the afternoon. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Mon Oct 28, 2019 5:25 pm

2019.10.27AM; Cycle 8, Week 4, Day 1...beginning deload week.

1. Squats
85 x 5
105 x 5
125 x 5

2. Dumbbell Bench Press
55's x 10
60's x 10
65's x 10

3. One Arm Dumbbell Row 3 x 10 @ 65

...spent the rest of the day at Ala Moana Beach Park with visiting friends, swimming and having drinks. Aloha!
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Tue Dec 03, 2019 5:41 pm

2019.11.30AM; Cycle 10, Week 1, Day 1...was pretty stoked about the 135 x 5.

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

2. Dumbbell Press 4 x 12 @ 30's

3. Side & Rear Lateral Raises 4 x 12 @ 15's

4. Barbell Curl 4 x 12 @ 70

5. Dumbbell Concentration Curl 4 x 10 @ 20's

...finished with a two hour hike.

Aloha!
Last edited by Fat Cat on Tue Dec 03, 2019 5:45 pm, edited 1 time in total.
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Re: ::::::::::SQUATZ N' OATZ::::::::::

Post by Fat Cat » Tue Dec 03, 2019 5:44 pm

2019.12.01AM; Cycle 10, Week 1, Day 2...chins got rained out so I will have to make them up later in the week.

1. Deadlift
110 x 5
140 x 5
165 x 3
180 x 5
210 x 5
235 x 10 (PR)

2. One Arm Dumbbell Row 4 x 12 @ 65's

3. Good Morning 4 x 10 @ 65

4. Leg Raises 4 x 12

...finished with another two hour hike later in the afternoon. Aloha!
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Re: ::::::::::GUAVA FORTRESS::::::::::

Post by Fat Cat » Wed Dec 04, 2019 5:46 pm

2019.12.03PM; Cycle 10, Week 1, Day 3...holding the back extensions for a ten count at the end per Lu Xiaojun's method. I really like this exercise.

1. Back Extensions 2 x 10 @ BW

2. Bench Press
80 x 5
95 x 5
115 x 3
125 x 5
145 x 5
165 x 10 (PR)

2. Dumbbell Bench Press 4 x 5 @ 70's

3. Dumbbell Fly 4 x 12 @ 20's

4. EZ-Curl Lying Triceps Extensions 5 x 10 @ 40

5. Pushups x 15, 11, 9, 7

Aloha!
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Re: ::::::::::GUAVA FORTRESS::::::::::

Post by Bram » Thu Dec 05, 2019 12:41 am

Nice progress on your numbers.

There's a dude at my gym who's 58, ex-special forces. He does the same damn workouts every week, for years, and he's a beast.

Consistency goes a long ways.
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Re: ::::::::::GUAVA FORTRESS::::::::::

Post by Fat Cat » Thu Dec 05, 2019 1:53 am

Thanks Bram! I like the 5/3/1 approach because it has both consistency and variation built into it. It keeps you focused on the important things and lets you play around with the bullshit. Also, I am in no way a gifted athlete so consistency is really all I have hahaha.
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