Bad Ass Kabuki's (ALR's JW/BAM/Restore) Log

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    That's why i love my home gym. i can buy all the specialty stuff i need.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

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    Week 4 Day 5


    Another good workout tonight!!

    BW upon waking 236.4

    Squat partner didn't show tonight so i had to change up my routine...it turns out for the better. Started with Zerchers as they are safe alone, and followed it with self spotted Close Stance 1/2 squats with a pause on the bottom. You can tell I don't have much stability with the close stance

    Zercher Squats
    140x6x6
    210x5
    280x5
    360x5 feeling very easy YouTube - Broadcast Yourself.
    410x5 an easy +10lb PR over what i worked my ass off for a few weeks ago YouTube - Broadcast Yourself.
    430x3 +20lbs YouTube - Broadcast Yourself.

    Feeling good so far, was even pausing a bit on the bottom of each one to make it harder

    Close Stance 1/2 squats
    410x5
    500x5
    590x5 YouTube - Broadcast Yourself.
    640x5 YouTube - Broadcast Yourself.
    680x2 collar started to move on me so i played it safe and stopped. YouTube - Broadcast Yourself.
    didn't attempt the 680 again as the wife came home and informed me my air compressor was having a malfunction in the shop and i spent several minutes in the cold shop fixing it, so i moved on.

    Dumbell Lunges
    95x12x12x12

    Started getted exhausted on the lunges.

    Reverse Hypers
    75x12
    100x12
    125x12
    150x12x6... YouTube - Broadcast Yourself.
    just didn't have it in me to finish my 3 sets of 12 at my working weight. I'm such a puss sometimes.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
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    Week 4 Day 6


    BW upon waking 237.4

    Off- and heading to the coast for the weekend.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
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    •   
       

  4. Senior Member
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    Week 4 Summary




    Starting to see gains in a number of areas. Continued growth across shoulders and in my quads. My arms by an 1/8 of an inch which must have been in the triceps as I've done minimal bicep work. Most supprising was my Calves...they must be liking the heavy squats as I have not worked them at all (i never do).

    A side note on BF percentage. I am using my old set of calipers for this log as it is what I started the log with. My new digital calipers show my BF around 2-3% higher. I will however continue to use the old calipers throughout this log for consistency’s sake.

    Week 4 review (1-10 scale, 10 being highest)
    Strength – (6) Some Solid PR's posted this week.
    Size – (7) Starting to see some definite changes shown above in charts.
    Side Effects – (8) Occasional joint pain
    Recovery – (6) Recovering quickly.
    Mood – (6) Good mood, Libido up.
    Overall assessment - (6.6) average of above scores. Solid gains in size and PR's.

    Slight update to the remaining cycle. I have an extra bottle of Restore so I may as well throw that in. Here is what it will look like.

    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
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    wow glad i found this log. Youre a strong dude and nice log, probably the best ive ever come across online! You show true dedication, that is admirable.
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    Quote Originally Posted by pistonpump
    wow glad i found this log. Youre a strong dude and nice log, probably the best ive ever come across online! You show true dedication, that is admirable.
    thanks for you comments. I'm happy that others appreciate the info. I need to be detailed and dedicated in regards to my training, diet, and supplementation if I'm going to get to where i want to be.

    My biggest obstacle in achieving my goals right now is finding the right training partner; now that I've built my own home gym so I can train the way I want to and not deal with the commercial gym crap.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
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    and a home gym is a big goal and a nice one to acheive indeed. I hope you get where you want to be as long as you dont injure yourself. An injury will set you back alot so dont overdue it listen to your bod, but of course you have been doing this alot longer than me so im sure you know what you are doing.

    Do you have any secret tips that you use for deads?
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    Quote Originally Posted by pistonpump
    and a home gym is a big goal and a nice one to acheive indeed. I hope you get where you want to be as long as you dont injure yourself. An injury will set you back alot so dont overdue it listen to your bod, but of course you have been doing this alot longer than me so im sure you know what you are doing.

    Do you have any secret tips that you use for deads?
    The home gym is done...that is where all the video's are filmed at.
    Its the solid workout partner that I am in need of now.

    Here is one of the best reads I've found on Deadlift technique

    Iron Addicts

    For me its the focus on maintaining position and driving the hips through to complete the lift...not lifitng the weight.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Week 5 - Day 1


    BW upon waking 238.0

    Finally made some progress on the Bench. And some nice solid progress.

    Bench Press (w/90lbs in chain)
    190x6x6
    230x5
    280x5
    320x5
    375x5 YouTube - Broadcast Yourself.
    425x5 YouTube - Broadcast Yourself.
    445x4 just couldn't lock out the 5th rep +15lbs YouTube - Broadcast Yourself.

    Incline Bench (w/ 30lbs in bands) - Reduced the incline by one notch and changed for mini bands to super mini to keep the band tension up as their being stretched less.
    170x8
    260x8
    310x8 YouTube - Broadcast Yourself.
    340x4 to heavy
    320x5 just didn't have it

    Bench Lockouts off Pins w/ 3 second pause to hold at lockout on each rep.
    410x5 close grip to make it harder
    480x5 close grip to make it harder
    520x4 normal grip and paused it unlike last week. +20lbs

    Supra Pressdowns (90lbs in band tension)
    95x12
    140x10
    160x8x8x8 +20lbs -3 reps total on working sets
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
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    nice lifts again! hey are you noticing any increase in acne, libido, hairloss etc.?
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    Quote Originally Posted by pistonpump
    nice lifts again! hey are you noticing any increase in acne, libido, hairloss etc.?
    acne and hairloss - no
    libido - yes
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
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    Week 5 - Day 2


    Bw upon waking 237.0

    No training today.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
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    Week 5 Day 3


    Another great night. Tons of video tonight as this will be posted up in my new training log and want to show some of my oddball assistance lifts.

    BW upon waking 237.2

    With having my Tuesday night class I have not been able to figure out where to fit my speed deadlifting in. Decided to do it real quick before tonight back work even though I squat in 2 days. Did my whole deadlift routine at 65% including warm-ups in less than 15minutes…and didn’t even break a sweat with only 15-30 seconds rest between singles!!! I was happy with the speed with the short rest and no belt.

    Speed Deadlift (week 1 of routine at 65% of max for 15 singles 15-30 seconds rest between sets) No belt, or wraps, etc.
    Warmup
    Bar x 12
    140x6x6
    230x3
    320x3
    410x3
    455x1x1x1x1x1x1x1x1x1x1x1x1x1x 1x1
    First four singles YouTube - speed Deadlift 1/31
    Last 2 singles YouTube - Broadcast Yourself.

    Bent over Rows – any feedback on depth and range of motion appreciated (Enough, to much, not enough?). I do them with bar well below knees. Not perfect form when going heavy.
    230x12
    320x8 YouTube - Broadcast Yourself.
    360x8 +10lbs current PR
    380x9 +30lbs ALL TIME PR YouTube - Broadcast Yourself.

    Behind Neck pulldowns – using my custom pulley machine setup for bands and weights making it very hard! (90lb in bands today)
    140x8
    165x8 YouTube - Broadcast Yourself.
    190x8
    215x8x8x8 +5lbs

    Bent Rows – False grip and nice and deep
    280x12x11 YouTube - Broadcast Yourself.

    Face Pulls (45lbs in bands)
    95x12
    115x12 YouTube - Broadcast Yourself.
    125x12x12x12

    Strict non alternating Dumbell Curls – yes I actually did some curls again
    40x12x12x12
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Week 5 Day 4


    BW upon waking 237.4

    My triceps, shoulder, and chest were all sore going into today after Monday’s heavy workout. Speed Bench was Slow! But I still put numbers on the board. I’m going to have to be careful I don’t over train.

    Speed Bench - 30 seconds rest between sets (90lbs in bands)
    warm-up’s
    305-3x3x3x3x3x3x3x3
    Messed up…should have brought the weight down on speed bench this week…went up instead

    Overhead lockouts – setup was actually 1” more Range of motion than previous weeks.
    140x12
    230x12
    280x12
    320x12 +2 reps YouTube - Broadcast Yourself.
    350x8 +3reps
    370x6 +20lbs ugly but I’ll take em. YouTube - Broadcast Yourself.

    Supra Cable Skull Crushers (45lbs in band tension) – Check these out, wicked range of motion and easy on triceps with this bar.
    95x12x12 YouTube - Broadcast Yourself.
    115x12x7 +10lbs

    Dumbbell Front Raises
    20x12
    30x12 -5lbs and multiple sets
    Called it quits before finishing remaining sets of raises.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Week 5 Day 5


    BW upon waking 238.4

    Didn’t finish my workout tonight…lifting 3 days in a row is tough on me. Can’t wait to be done with this evening class.

    Box Squats – 17” box and only a Belt. For those that don’t know, they are harder than normal squats as you sit back farther than normal to require more hip engagement.
    Barx6
    140x6x6
    230x6
    320x6
    410x3
    500x5 YouTube - Broadcast Yourself.
    550x3 YouTube - Broadcast Yourself.
    600x3 YouTube - Broadcast Yourself.

    Half Squats – These were not as deep as last weeks so I can’t compare them.
    590x5
    680x5 YouTube - Broadcast Yourself.
    730x5
    770x5 w/long pause at end…also had to use chains as I couldn’t get all the weight on the bar. YouTube - Broadcast Yourself.

    Reverse Hypers
    75x12
    100x12x12
    125x12x12

    Setup the dumbbells for lunges…went down for my first rep and promptly left them on the floor and decided a post workout shake was in order. Damn 2 nights in a row of calling it early.
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    Week 5 Day 6 & 7


    BW upon waking 237.0 and 238.0

    Off both days.

    Finished my Monolift attachment for the Power rack this weekend. Excited to try it next week.
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    Week 5 Summary




    The body composition numbers don’t show much change this last week, but the strength just went through the roof, with nearly a 5% gain across the board in the last 1.5 weeks. With this level of impact on strength I will definitely be doing this cycle again in the future!!!

    As far as numbers; an increase of .9lbs in BW this week with .8 of that being in BF .

    A side note on BF percentage. I am using my old set of calipers for this log as it is what I started the log with. My new digital calipers show my BF around 2-3% higher. I will however continue to use the old calipers throughout this log for consistency’s sake.

    Week 5 review (1-10 scale, 10 being highest)
    • Strength – (9) I simply was not expecting this kind of strength increase from this stack.
    • Size – (5) No change this week except minimal BF gain while bulking.
    • Side Effects – (8) Occasional joint pain is minimizing.
    • Recovery – (7) Recovering quickly.
    • Mood – (6) Good mood.
    • Overall assessment - (7.0) average of above scores. Excellent Strength gains this week.
  18. Senior Member
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    Week 6 Day 1


    BW upon waking 237.6

    I didn't eat enough this weekend and was pretty active. I was taxed today and even 140 felt heavy, but i was doing good by the middle of the workout.

    Bench (w/90lbs in chains)
    140x12
    230x6
    300x5
    370x5
    410x5
    450x4 +5lbs although i just about hit 5 with 445 last week, but i'll take it. YouTube - Broadcast Yourself.
    Flat got stapled when i tried for the 5th rep.

    Incline Bench (w/30lbs in bands)
    170x12
    260x8
    320x8 +10lbs YouTube - Broadcast Yourself.
    335x5

    Bench Lockouts w/ pause at top
    410x5
    460x5
    520x5
    540x4 +20lbs Awesome...but I still need to be doing this with close to 100 more lbs.

    Supra Presdowns (with 90lbs in bands)
    95x12
    160x8x7
    140x12
  19. Senior Member
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    Week 6 day 2


    BW upon waking 238.0

    OFF
  20. Professional Member
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    nice progress
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    Week 6 Day 3


    BW upon waking 239.0

    Fairly easy night tonight as I have a lot on my mind at work right now.

    Speed Deadlift – RAW, no belt, wraps, etc.
    All Singles with 15-30 seconds rest between sets @ 70% tonight
    140x6
    140x6
    230x4
    320x3
    410x1
    495x12 – Last two Singles YouTube - Broadcast Yourself.

    Supra Rows (90lbs in bands)
    185x12
    210x12
    235x12 YouTube - Broadcast Yourself.
    260x12

    Pulldowns – Wide grip to the front (approx 60lbs in bands)
    205x8
    230x8x8x8

    Rack Pulls from below the knee
    500x3
    590x1
    650x3
    680x5 YouTube - Broadcast Yourself.

    Face Pulls (45lbs in bands)
    95x12
    120x12
    130x12x12x12 +10lbs

    I was hoping for a lot more on the rack pulls tonight…but the bar just felt way to heavy by the time I got to them. Even 500 was tough and felt so much heavier than earlier in workout.
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    Week 6 Day 4


    BW upon waking 239.4

    Speed Bench (100lbs in bands) 30seconds rest between sets
    145x6x6
    190x6
    240x3
    290x3x3x3x3x3x3x3x3

    Overhead lockouts
    140x12
    230x8
    280x8
    320x8
    370x8 +2reps YouTube - Broadcast Yourself.
    410x6 +40lbs YouTube - Broadcast Yourself.
    410x3 Camera died on last set, so I tried again to no avail.

    Supra Skull Crushers (45lbs in bands)
    95x12
    105x12
    115x12

    Dumbell front raises
    30x12
    35x12x12
  23. Senior Member
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    Week 6 Day 5


    BW upon waking 238.8

    Its been a tough week and I was fried by the end of the day today. It culminated today in me having to let a person go and in one of the VP’s in the company riding me about updates on some projects. Took its toll on me. Also think a deload week is in the works very soon.

    First week of doing full depth squats…so I guess its not so bad…I just was totally lacking motivation and drive. Just couldn’t get after it the way I should have.

    Squats – Belt and Wraps
    140x6x6
    230x5
    320x4
    410x3
    500x3
    550x3 Got depth?? YouTube - Broadcast Yourself.
    600x3 messed up recording
    550x5 YouTube - Broadcast Yourself.

    Pause Squats – Pausing for 3 seconds at least 3” below parallel
    320x5x5x5

    Dumbbell Lunges
    85x12
    105x12x12 forgot my straps so my fingers/forearms were screaming

    Reverse Hyper
    75x12
    100x12x12x12

    Considering its first week doing full depth squats Its ok…but I had the strength to do much more…and just lacked the drive
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    Week 6 Day 6 & 7


    BW upon waking 238.0 & 239.6

    OFF both days.
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    Nice log. Also the gym set up you got going on looks sick. Really liking the squat rack! SICK SICK SICK
  26. Senior Member
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    Quote Originally Posted by rysigpi View Post
    Nice log. Also the gym set up you got going on looks sick. Really liking the squat rack! SICK SICK SICK
    I just built that monolift attachment for the squat rack last weekend. It works awesome. It swings away automatically when you lift up the weight and the spotter behind you can bring it back in without having to move from his posiiton. I needed to set it up about 2" lower but didn't find that out till it was loaded heavy.

    it folds up and out of the way in the top of the rack in less than 2 minutes and can be completely pulled out in another 2min.

    Cost me about $100 in steel to build the attachment.

    I've built all my own equipment as I'm particular about what my needs. are.

    rant over.
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    youre god-like kabuki! haha you have weilding skills too? Awesome gym, where do you live? Im coming over this weekend lol. peace
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    Week 6 Summary




    Lean mass is continuing to climb as well as excellent strength levels! The leaning I experienced earlier in the cycle has been stalling or regressing the last few weeks, and my waistline has returned to the size it was at the beginning of cycle. I’ll probably drop my diet down a few hundred calories…I’ll still maintain it at several hundred above maintenance level. Like I said last week…With this level of impact on strength I will definitely be doing this cycle again in the future!!!

    As far as numbers: an increase of 1.1lbs in BW this week with 1.0 of that being in lean mass. Putting me a total of +6.9lbs in lean mass to date with no sides.

    A side note on BF percentage. I am using my old set of calipers for this log as it is what I started the log with. My new digital calipers show my BF around 2-3% higher. I will however continue to use the old calipers throughout this log for consistency’s sake.

    Week 5 review (1-10 scale, 10 being highest)
    • Strength – (9) I simply was not expecting this kind of strength increase from this stack.
    • Size – (7) Consistent gains week after week.
    • Side Effects – (8) Occasional joint pain is minimizing.
    • Recovery – (7) Recovering quickly.
    • Mood – (6) No change in mood. No drive on last training day last week (probably work related).
    • Overall assessment - (7.4) average of above scores. Excellent Strength, no sides, and consistent lean mass gains.
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    EDIT: to off topic. Deleting
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    Week 7 Day 1


    BW upon waking 239.2

    Surprised I did as well as I did last night. I was shot and didn’t even have the energy to upload my videos and update my log. I’ll add the video’s later when I get time.

    Bench (w/90lbs in chains)
    140x12
    230x6
    300x5
    370x5
    420x5
    455x3 Tried for a 5lb PR over last week. All were good and explosive, but I hit a wall on the 4th and couldn’t lock it out.
    YouTube - Broadcast Yourself.

    Incline Bench (w/30lbs in bands)
    170x12
    260x8
    310x8
    335x7 +2reps
    YouTube - Broadcast Yourself.

    Bench Lockouts w/ pause at top
    410x5
    500x5
    550x4 +10lbs still moving up but a long ways to go.

    Supra Press downs (with 90lbs in bands)
    95x12
    140x12
    170x8 +10lbs
    160x8x8
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    Week 7 Day 2


    BW upon waking 239.2

    Off
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    Week 7 Day 3


    Speed Deadlift @ 75% with 30-45 seconds rest between singles
    140x6x3
    230x3
    320x3
    410x1
    480x1
    530x10 all singles with 30-45 seconds rest between each.
    Felt light and easy…form didn’t was still good at end, even though I didn’t grip the last one completely. Here are the last two reps. YouTube - Broadcast Yourself.

    Bent over Barbell rows
    230x8
    320x4 stopped set short and decided I wasn’t going to do these tonight

    Pull downs – no band tension this week.
    115x8
    165x8
    190x8x8x8

    Rack Pulls – From knee (This is 2” higher than last week)
    500x3
    590x3
    680x3
    745x1 weight fell off bar
    745x3 weight fell off bar
    765x5 YouTube - Broadcast Yourself.

    Face Pulls (45lbs in band tension)
    70x12
    115x12
    125x12x12x12
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    Week 7 Day 4


    BW upon waking 237.2

    So ready for my 5 days off from training. This is my last workout before the delaod. Took it easy tonight.

    Speed Bench (155lbs in bands)
    45x6
    200x3
    290x3x3x3x3x3x3x3x3 (30 seconds rest between sets)

    Overhhead lockouts
    140x12
    230x8
    320x8
    370x5
    340x5

    Skull Crushers
    90x12
    130x12x12x12

    Front Raises
    30x12
    35x12x12
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    Week 8 Day 3


    BW upon waking 236.4

    Down several pounds coming off of a 5 day layoff from training. Went out of town did some snowboarding, hiking etc, and dropped my daily cals down while not training. I only missed 2 heavy training sessions and should have taken it easy tonight to get me closer to a full weeks deload…but I didn’t. We will have to see if my training suffers.

    Speed Deadlift – (Belt Only) Singles with 45seconds rest between
    140x6x6
    230x3
    320x3
    410x3
    500x2
    565x8 one of the singles here: [nomedia="http://www.youtube.com/watch?v=z7jSVLtW0BQ"]YouTube - Broadcast Yourself.[/nomedia]
    These were much slower than I would have liked…think I skip the 600x6 next week.

    Bent Over Rows – Bar well below knees
    230x8
    320x10x10x10x10 last set: [nomedia="http://www.youtube.com/watch?v=vu71mIWJDDU"]YouTube - Broadcast Yourself.[/nomedia]
    At least I kept it light here and really hit some volume

    Wide Grip Pulldowns – 90lbs in bands
    115x8
    160x8
    185x8
    205x8x8x8

    Barbell Shrugs
    410x12
    500x20 [nomedia="http://www.youtube.com/watch?v=JkJC5sHIzC8"]YouTube - Broadcast Yourself.[/nomedia]
    550x12 [nomedia="http://www.youtube.com/watch?v=7LsEQx5UTsc"]YouTube - Broadcast Yourself.[/nomedia]
    last set wasn’t the best but I was happy with the 500x20. Getting tired.

    Face Pulls – 45lbs in bands
    95x12
    115x12x12x12 Last Set: [ame="http://www.youtube.com/watch?v=vg9b3u3YT1M"]YouTube - Face pulls[/ame]

    I’m right back in continuing my experiment with heavy band tension on a range of assistance exercises.

    For the Supplement Log, no weekly summary for last week due to the time off. You’ll have to wait for pretty data tables to be updated .
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    Week 8 Day 4


    BW upon waking 236.2

    Short but solid workout tonight

    Speed Bench - 30seconds rest between sets for 3x8 - 155lbs in bands
    45x12
    135x3
    225x3
    275x3x3x3x3x3x3x3x3 Last set: [nomedia="http://www.youtube.com/watch?v=4gFK4or8w5s"]YouTube - Broadcast Yourself.[/nomedia]

    Military Press - suspended @ bridge of nose
    100x12
    140x12
    230x12
    280x10 [ame="http://www.youtube.com/watch?v=OvD--z1LB18"]YouTube - military press[/ame]

    Skull Crushers
    80x12
    130x8
    150x8x8x8 +30lbs [nomedia="http://www.youtube.com/watch?v=ClPJ0-164FI"]YouTube - Broadcast Yourself.[/nomedia]

    Dumbell front raises
    25x12
    30x12
    35x12x12x12

    Kick ass gains on Skull Crushers.
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    Week 8 Day 5


    BW upon waking 235.8

    WOW today royaly sucked. Busy day at work, and my squat partner ditched on me today. Then I started feeling sick as well with my throat being very painfull. Due to an evening class I have to workout 3 days straight, culminating in squat day, and I've been struggling with this for the last several weeks.

    Going to have to change something becasue it just isn't working. I think I'm going to have to quit *****in and force myselft to workout on a weekend day for the next 8 weeks that i'm in the class.

    So today when i got home i ran aseveral oranges and some ginger root through the juicer to take care of the throat and tried my workout.

    Zercher Squats
    140x6x6
    190x5
    240x5
    320x3 arms told me this wasn't gonna happen tonight

    Regular Squat
    320x5
    410x5
    500x5

    Then i said screw it, i'm taking tonight off.
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    Very Bad News


    I'll keep it breif. Fell down while snowboarding yesterday (harder than i've ever done before). Pulled my right clavical away from my chestplate, just shy of a complete dislocation.

    It's back in place now (that was painfull) but I've been given 6 weeks to slowly work back into my training.

    Don't worry about me, i know injury recouperation and have several tricks up my sleave to shorten the downtime...but this will have to conclude the log. If you want to continue viewing my ongoing video log after recouperation it is over in the training forum.

    I will get a final summary and review posted up this week.
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    sorry to hear man.
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    Quote Originally Posted by pistonpump View Post
    sorry to hear man.
    Thanks man. I'm recovering SUPER quickly with my methods.
  

  
 

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