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

[kabuki]

Ugghh. Diarrhea this morning and not feeling 100%...luckily for me my partner was 1hr late so I had a little extra time to recover…. no beers for me anymore…maybe I had 4 pints of IPA last night.

BW upon waking 235.6

Speed Bench (60% band tension)
280 – 8 sets of 3 w/ 30 seconds rest between sets [nomedia="http://www.youtube.com/watch?v=oP3Zc8EZApQ"]YouTube - Broadcast Yourself.[/nomedia]
video is of last set where form and speed is degraded the most…I must say looking damn good and explosive still.

Bent Rows
140x8x8
230x8
320x8 [nomedia="http://www.youtube.com/watch?v=exyy67_PtjU"]YouTube - Broadcast Yourself.[/nomedia]
350x8 [ame="http://www.youtube.com/watch?v=nm6F6B4Lvvw"]YouTube - Bent Rows 350x8[/ame]
320x8
At first review I thought my form was sloppy but realized I was shooting from front so second I shot from the side and even with the heavier weight I stay bent over and my back doesn’t raise up…not clean…but better than most everyone I’ve seen.

Pull Downs to front– on my combo weight/band machine
90+2xminis doubled x 12
90+2xSminis x 12
100+2xSminis x 10 [nomedia="http://www.youtube.com/watch?v=KKrP-h15iuU"]YouTube - Broadcast Yourself.[/nomedia]
110+2xSminis x 8
I need to add the knee pad to the rack to hold myself down…maybe later this weekend I’ll fab it up.

Pull Downs to rear
110+Smini x8
110+Smini x8
110+Smini x8

Bent Rows – False Grip
230x12
230x12 [nomedia="http://www.youtube.com/watch?v=VpLWAYZqF5E"]YouTube - Broadcast Yourself.[/nomedia]
250x12

Face Pulls (weight and bands again)
25+mini x 8
25+Smini x 15
45+Smini x 15 [nomedia="http://www.youtube.com/watch?v=6XWrARo2M6U"]YouTube - Broadcast Yourself.[/nomedia]
35+Smini x 15

[nycste]

Ugghh. Diarrhea this morning and not feeling 100%...luckily for me my partner was 1hr late so I had a little extra time to recover…. no beers for me anymore…maybe I had 4 pints of IPA last night.

BW upon waking 235.6

Speed Bench (60% band tension)
280 – 8 sets of 3 w/ 30 seconds rest between sets YouTube - speed Bench 1/13
video is of last set where form and speed is degraded the most…I must say looking damn good and explosive still.

Bent Rows
140x8x8
230x8
320x8 YouTube - Bent Rows 320x8
350x8 YouTube - Bent Rows 350x8
320x8
At first review I thought my form was sloppy but realized I was shooting from front so second I shot from the side and even with the heavier weight I stay bent over and my back doesn’t raise up…not clean…but better than most everyone I’ve seen.

Pull Downs to front– on my combo weight/band machine
90+2xminis doubled x 12
90+2xSminis x 12
100+2xSminis x 10 http://www.youtube.com/watch?v=KKrP-h15iuU
110+2xSminis x 8
I need to add the knee pad to the rack to hold myself down…maybe later this weekend I’ll fab it up.

Pull Downs to rear
110+Smini x8
110+Smini x8
110+Smini x8

Bent Rows – False Grip
230x12
230x12 YouTube - Bent Rows False Grip
250x12

Face Pulls (weight and bands again)
25+mini x 8
25+Smini x 15
45+Smini x 15 YouTube - Face Pulls
35+Smini x 15

dayum nice workout

[kabuki]

BW upon waking 234.6

Off day.

Worked on fabricating a Mono Lift today as if the current progress continues I will be lifting some heavy weights shortly!!!

Starting BAM Today.

I'll post up measurements 2 morrow...they are heading in a positive direction.

[kabuki]

This last week my weight remained unchanged through the week staying right on the average from week beginning to end…but measurements show some definite leaning. Most significant was the reduction in the abdomen which was noticed also when I dropped a belt size this week

A side note on BF percentage. I ordered a new set of digital calipers as I have not believed the BF% I end up with my old ‘click’ calipers. The new ones show that I have several percentage points higher than what I have been reporting. I will however continue to use the old calipers throughout this log for consistency’s sake.

Jungle Warefare Standalone for 2 weeks review (1-10 scale, 10 being highest)
• Strength – (6) Solid strength gains comparable to Activate yet kicked in much quicker.
• Size – (5) Please see detailed Charts
• Side Effects – (8) None
• Recovery – (7) I’ve abused my body heavily this last 2 weeks and been ready for more.
• Mood – (8) Great mood, solid aggression in gym, increased libido,
• Overall assessment - (6.8) average of above scores. Very happy with recovery and how quickly the JW kicked in.



Based on the leaning out expierienced last week and the additon of the BAM this week I will up my diet yet again...I'll be in the 4500-5200 cal range going forward.

[kabuki]

BW upon waking 234.2

Decided to do some speed box squating tonight to take a break from the deadlifting...and for assisting in hip development for deadlift. Box squats are done by sitting down and back, disengageing the hips for a fraction of a second and then rengageing them to drive you up off bench to completion. Knees should not move foreward during lift.

Speed Box Squats with 35% band tension
45x6x6
140x6
175x6
270x6
310x6
380x2x2x2x2x2x2x2x2x2x2 (30 seconds rest between sets)
First two sets: YouTube - Broadcast Yourself.
Explosive and knees don't go forward...i'm happy for my first week doing them.

That gets a sweat going.

Barbell Shrugs
230x12
320x12
410x12
500x12 YouTube - Broadcast Yourself.
550x16x12 YouTube - Broadcast Yourself.
The first set was a PR...but the camera died...i tried another but their sloppier than i would like. Previous PR was 530x20.

Seated Dumbell Shrugs
115x12
135x12x12

Pull Thru's
Green band x15x15x15

[kabuki]

BW upon waking 235.6

My workout last night was terrible. I didn't have energy, and the weights felt heavy, with no progress in strength. I think my heavy lifting the last few weeks is catching up to me. On the other hand i didn't have my preworkout R4W and spent several hours driving in a snow storm picking my wife up, following people home, and helping people out of ditches. I was flat exhausted and ready to crash last night.

So I guess i'll just wait and see how next weeks Bench day goes.

Reverse Grip Bench
45x10x10
140x6
210x6
280x6
350x5
390x4x3 (i just couldn't quit lockout the 5th and 4th reps respectively)

Incline Bench w/30lbs in bands
65x10
170x8
265x6
300x6

Rack Lockouts w/3seconds pause while holding at lockout
410x5
460x5
520xcouldn't complet set VERY ANGRY i don't know why i struggled with that

Pressdowns w/80-90lbs in band tension
90x12
115x12
140x12
140x12

Damn i was disapointed.

[kabuki]

BW upon waking 235.6

Training : Off

[nycste]

BW upon waking 235.6

Training : Off

ahh a nice day off feels good i hope. but i bet ur missing the weights as i always do :P

[kabuki]

BW upon waking 235.8

Not an Great workout today. but not a bad one either. Did my squating 2" deaper than last week. still above paralell. I wasn't happy with my form at all with my knees going forward and my hips not going back. Also I'm just dropping the weight till it hits the chains.

Squats...above parallell...2" deeper than last week.
140x10
230x5
320x5
410x5
500x5
590x5 YouTube - Partial squat 590x5
640x4 YouTube - Broadcast Yourself.

Dumbell Lunges
95x12x12x12x12

Reverse Hypers - didn't bend my legs like last week so much better
75x8
100x8
125x8
150x12x12x12

I think using the chains to control the depth on the squat is throwing me off a bit. They work ok for 1/4 squats but i think need to not use them when going deeper. I'll have to figure out what I'm going to do next week.

[kabuki]

BW upon waking 236.2

Didn't get everything into my workout tonight as i had to spend some time after work this evening picking up some steel for a project. I'll probably finish off my Lats that in the morning, as i didn't get to them tonight.

I also recieved my Supra cable attachments tonight. I had to test one of them out on Triceps of course. It is sweet!!!. Full extension and longer range of motion, with no wrist pain. Insanly awesome! Very full Tricep pump and great excercise.

Speed Bench Speed Bench (60% band tension)
280 – 3x3x3x3x3x3x3x3 w/ 30 seconds rest between sets
Check the explosion i still had on my last set. YouTube - Broadcast Yourself.

Behind the neck Presses (30lbs in bands)
80x8
130x8
180x8
210x8 YouTube - Broadcast Yourself.
240x4 to heavy.

Overhead lockouts
140x8
230x8
280x8
320x4 to heavy
280x13 YouTube - Overhead Lockouts

Supra Presdowns (90lbs in bands on working weight)
50x12
90x12
140x10x9x8x8x7 YouTube - Broadcast Yourself.

[kabuki]

BW upon waking 236.2

Finished off my back this morning. Took it a bit easy as I will be Benching on Monday and only one day off between doesn't work well for me after heavy lat work.

Lat Rows using Supra Bar (90lbs in bands)
160x10
195x10
230x10
255x10x10x10 YouTube - Broadcast Yourself.

Pulldowns Behind Neck (80lbs in bands)
185x8
210x8x8x8x8

Bent over Rows - very strict with full stretch at bottom
230x10
280x10x10x9

Face Pulls
Unknown weight x12x12x12

[kabuki]

BW upon waking 236.8

OFF

[kabuki]

Ahh…I’m loosing muscle on my chest! No, it looks like the BF I’ve been loosing in the chest area as evident in the caliper measurements caused a decrease in my chest measurement. Shoulders grew a little as did my quads.

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 3 review (1-10 scale, 10 being highest)
• Strength – (3) the rapid strength gains in the first two weeks stayed but did not increase this week. Most likely due to pushing myself pretty hard first 2 weeks and taxing my nervous system to much.
• Size – (7) Starting to see some definite changes shown above in charts.
• Side Effects – (8) None
• Recovery – (5) the first 2 weeks of heavy training took its toll on my and I wasn’t fully recovered this week.
• Mood – (5) Again likely nervous system a little taxed and not recovered this week.
• Overall assessment - (5.6) average of above scores. I didn’t “feel” it as much this week but the numbers tell the story themselves.

Also I was selected to continue my log for another Month Very excited!
Here is the cycle protocol I will be following for the remainder of the cycle.

[nycste]

nice charts and better yet nice results love these workouts and progress !!

[kabuki]

Well first day of fourth week didn't start off to well. Had to move Bench up as I have a Tues night class so I had only done speed bench, shoulders, and tri's 3 days prior, and lats 1 day prior. Then about 30min before workout I had huge gastro pain and exlosive diarhea. The Gastro pain lasted untill 30-40min into workout. I think eating crappy meatball sammy at lunch (i did subway which uses poor quality ingredients ) might have done me in.

BW upon waking 235.6

Reverse Grip Bench
140x10
210x5
260x5
310x5
360x5 +10lbs felt stronger than 350 on last 2 workouts YouTube - Broadcast Yourself.
395x4 can't count it as a PR as I didnt't lock it on last rep would have been +5 YouTube - Reverse Grip Bench 395x4

Incline Bench (30lbs in bands)- Finally gastro pain subsided
170x10
260x6 felt strong
310x6 +10lbs and my first time increasing weight on inclines in awhile. Sloppy, but I'll take it. YouTube - Broadcast Yourself.
320x4 to heavy

Lockouts - pausing 3 seconds at lockout on each
410x5
460x5 this is is high as i was able to go last week.
500x5 +1inch in range of motion over last time
520x4 didn't pause on all of them so I won't count it.

Supra Pressdowns - 90lbs in band tension on working weight
95x12
140x10
150x10x9x8 +10lbs

Well workout started out very disapointing as I made absolutly no progress on my core excercise in last 3 weeks but I did progress on all the following lifts so maybe it was everything that was working against me. I just hate excuses and not performing.

[kabuki]

ok i just watched the video's and feel a bit better about my bench tonight. The 360 looks clean and really easy. the 395, i don't know if i setup wrong or got out of the groove...but some of them look real easy. The strength was there.

The incline looks real sloppy just like my other heavy days. Mostly due to my incline bench sucking so bad. I just havn't had time to build a good one yet, to replace the purchased piece of junk.

[kabuki]

BW upon waking 236.6

No Training today

[kabuki]

BW upon waking 237.0

Supra Cable Rows (90lbs in band tension)
165x12
190x12
215x12
240x12
265x10
290x8

Wide Grip Pulldowns - Behind neck (60lbs in band tension)
160x8x8
185x8
210x8x8x8

Barbell Shrugs - Super wide grip outside rings
320x12
410x12x12x16x16x16

Face Pulls
warmup weight x12x12
working sets x12x12x12

Strict Seated Dumbell Curls - no forearm rotation
35x12
40x10
35x10x10x10

I didn't push myself all to hard tonight, but didn't take it entirely easy either. I think this is the first time doing curls in over a month...I alwasy forget them.

[kabuki]

BW upon waking 236.6

Finally got to put some numbers on the board again. Last time I did Overhead lockouts I finished at 280x12 and only hit 320 for 4 reps.

Speed Bench - 30 seconds rest between sets (160lbs in bands)
warmup's
300-3x3x3x3x3x3x3x3 +20lbs and still explosive
last set YouTube - Broadcast Yourself.

Overhead lockouts
140x12
180x8
230x8
280x8
320x10 +6 reps YouTube - Broadcast Yourself.
350x5 +30lbs YouTube - Broadcast Yourself.
320x10 +6 reps YouTube - Broadcast Yourself.

Supra Cable Skull Crushers (45lbs in band tension)
85x12
95x12 YouTube - Broadcast Yourself.
105x12x8

Dumbell Front Raises
20x12
30x12
35x12x12
30x12

The Supra Cable Skull Crushers kicked ass! as I rotated my forearms out to gain strenght at end of lift the bands really kicked in hard...this is going to be sweet for bench development.

Noticed on speed bench that my elbows are getting a little tender. I believe from teh AntiE in the supps. I'm certainly not training to a level that would cause this and its similiar to other to when i've taken AntiE supps before.

[nycste]

gimmie some of ur strength. kthx

i like those supra skull crushers my gym doesnt have that handle thingy