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

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  1. Week 3 Day 2


    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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  2. Week 3 Day 3


    BW upon waking 235.6

    Training : Off
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
    •   
       


  3. Quote Originally Posted by kabuki
    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
  4. Week 3 Day 4


    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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  5. Week 3 Day 5


    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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
    •   
       

  6. Week 3 Day 6


    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
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  7. Week 3 Day 7


    BW upon waking 236.8

    OFF
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  8. Week 3 Summary




    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.

    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  9. nice charts and better yet nice results love these workouts and progress !!
  10. Week 4 Day 1


    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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  11. 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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  12. Week 4 Day 2


    BW upon waking 236.6

    No Training today
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  13. Week 4 Day 3


    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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  14. Week 4 Day 4


    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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  15. gimmie some of ur strength. kthx

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

  16. That's why i love my home gym. i can buy all the specialty stuff i need.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  17. 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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  18. Week 4 Day 6


    BW upon waking 237.4

    Off- and heading to the coast for the weekend.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  19. 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.

    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  20. 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.

  21. 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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  22. 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?

  23. 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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  24. 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
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  25. nice lifts again! hey are you noticing any increase in acne, libido, hairloss etc.?
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