Bad Ass Kabuki's (ALR's JW/BAM/Restore) Log
- 02-07-2007, 11:38 PM
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
495x12 – Last two Singles YouTube - Broadcast Yourself.
Supra Rows (90lbs in bands)
235x12 YouTube - Broadcast Yourself.
Pulldowns – Wide grip to the front (approx 60lbs in bands)
Rack Pulls from below the knee
680x5 YouTube - Broadcast Yourself.
Face Pulls (45lbs in bands)
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.
- 02-08-2007, 10:04 PM
Week 6 Day 4
BW upon waking 239.4
Speed Bench (100lbs in bands) 30seconds rest between sets
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)
Dumbell front raises
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
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
105x12x12 forgot my straps so my fingers/forearms were screaming
Considering its first week doing full depth squats Its ok…but I had the strength to do much more…and just lacked the drive
Nice log. Also the gym set up you got going on looks sick. Really liking the squat rack! SICK SICK SICK
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.
youre god-like kabuki! haha you have weilding skills too? Awesome gym, where do you live? Im coming over this weekend lol. peace
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.
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)
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)
YouTube - Broadcast Yourself.
Bench Lockouts w/ pause at top
550x4 +10lbs still moving up but a long ways to go.
Supra Press downs (with 90lbs in bands)
Week 7 Day 3
Speed Deadlift @ 75% with 30-45 seconds rest between singles
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
320x4 stopped set short and decided I wasn’t going to do these tonight
Pull downs – no band tension this week.
Rack Pulls – From knee (This is 2” higher than last week)
745x1 weight fell off bar
745x3 weight fell off bar
765x5 YouTube - Broadcast Yourself.
Face Pulls (45lbs in band tension)
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)
290x3x3x3x3x3x3x3x3 (30 seconds rest between sets)
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
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
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
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
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 .
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
275x3x3x3x3x3x3x3x3 Last set: [nomedia="http://www.youtube.com/watch?v=4gFK4or8w5s"]YouTube - Broadcast Yourself.[/nomedia]
Military Press - suspended @ bridge of nose
280x10 [ame="http://www.youtube.com/watch?v=OvD--z1LB18"]YouTube - military press[/ame]
150x8x8x8 +30lbs [nomedia="http://www.youtube.com/watch?v=ClPJ0-164FI"]YouTube - Broadcast Yourself.[/nomedia]
Dumbell front raises
Kick ass gains on Skull Crushers.
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.
320x3 arms told me this wasn't gonna happen tonight
Then i said screw it, i'm taking tonight off.
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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