[brass monkey]

My back is sore just watching. I like the use of kendolf on the rack. You are a pretty crafty cat, nice skills. And squatting with the Chuck Ts i know you are good people. Great log brah really enjoyable.

[kabuki]

Originally Posted by brass monkey

My back is sore just watching. I like the use of kendolf on the rack. You are a pretty crafty cat, nice skills. And squatting with the Chuck Ts i know you are good people. Great log brah really enjoyable.

kendolf?

[brass monkey]

the metal channel with all the holes in it, that what we call it it might be a trade name.

[kabuki]

Originally Posted by brass monkey

the metal channel with all the holes in it, that what we call it it might be a trade name.

got it. its not that. i made the entire rack of .120 wall DOM square tubing. Those are all thru holes going through the tubing.

[brass monkey]

My bad, you do some nice work ive often thought about building my own monster gym. customizied to my specs. But I dont have the room. You have a nice set up esp the power rack.

[kabuki]

Originally Posted by brass monkey

My bad, you do some nice work ive often thought about building my own monster gym. customizied to my specs. But I dont have the room. You have a nice set up esp the power rack.

Thanks, wait till you see when i get my Monolift attachment back that i lent to a friend. under 2min to fold up out of way at top of rack and another 2 min to completely remove.

EDIT: Here
I have a newer cleaner design i will be building but this was the prototype.




Room it takes up with just the hooks and counter balances removed and folded up at top of rack.

[kabuki]

BW upon waking 236.8

Elbows still a little sore so i dropped the band tension tonight and went easy on the supplementary work.

Speed Bench (100lbs bands + 90lbs chains)
50x20x12
120x12
180x3
290x3x3x3x3x3x3x3x3 (20-30 seconds between sets)
Last set here:

Overhead Lockouts - from forehead
50x12
190x12
230x12
280x10
320x8

Front Raises (band resisted)
Super Mini x8x8x8x8x8

Dumbell Skull crushers
15x20x20x20

Elbows are better today...but if not solid by next week I'll skip the speed work.

[brass monkey]

man that mono lift is sick when I first saw it, I thought it was a med evil torture device. When I saw it in action was blown away you got some skills fabricating that for sure a nice clean design, and good performance it looked like it did not even budge an inch when he re racked the squat. I'm impressed

[kabuki]

BW upon waking 237.6.

Today sucked. Felt sick all day. would have gone home sick but i had 3 interviews scheduled late this afternoon and a plant tour to do. All of which turned out to be painstakingly draining.

Nedless to say i didn't push it hard tonight

Deadlift
140x20
225x5
320x3
410x1
495x1
545x9 started off slow but got moving good. Left a few in the tank as well.

Rack Pulls - Bar 1" below bottom of knee
320x5
410x5
590x5 Kept these nice and light still as i was starting to feel fatigued clavical and neck. Better safe than sorry.

Bent over Rows - Bar to mid shin on each set
225x12
275x12

Supra Cable Rows (90lbs in bands)
140x12
165x12
215x12
265x8x10

Face Pulls (65lbs in bands)
115x12x12x12

Now time to rest up this weekend.

[Gettinpumped]

strong workouts

[kabuki]

BW upon waking 236.6
No vids last night. I knew I wouldn’t have time to upload them so I didn’t film anything.

Bench
50x12
140x10
230x6
300x6
340x10
360x7x7x7
After the first set at 360 I decided to go heavier and jumped to some 2board presses and hit 400. But it didn’t feel right on the shoulder so I just hit if for triple and went back to more sets at 360 with no boards.

Incline Bench (30lbs in bands)
170x12
260x8
330x3…just got stapled on the forth one. Definitely don’t have my strength back here.
260x10

False Grip Pressdowns – using Supra curl bar
70x12 (20lbs bands)
90x12 (40lbs bands)
115x12 (65lb bands)
140x10x10x10 (90lbs bands)

Still taking it a bit easy on the tris’. Discovered what I thought was some elbow issues turned out to be some pretty severe knotting in the inner head of my triceps. Did some electro acupuncture over the weekend, using the Tens Unit at home, and lots of heat before working out and ice compression following. Felt pretty good last night…but I’ll continue working on them till I get them fully loosened up. Probably do some self administered deep tissue work this week

[kabuki]

BW upon waking 235.0

Squat
45x12x12
140x10
190x6
280x6
340x6
410x3
460x10x8


The first set of I went to fast and ran out of steam early, otherwise I think I would have hit my goal of 12 reps. Since I missed it I forced myself to do a second set even though I was pretty shot. With pausing for a second between each one I put out the 8 pretty easy.

Suspended Partial Squats – starting from bottom position.
500x5
590x5
680x5

Cut the rest short for BBQ and for my birthday

EDIT: a friend of mine showed up who has been training alone. he hasn't done anything heavy for quite some time so he wanted to do so tonight. I was impressed...he showed up late due to traffic so he only hit 2 warmup sets, one at 320 and second at 370.

Here is his 410x14

[kabuki]

BW upon waking 237.0

Speed Bench (155lbs in bands)
45x12
145x6
165x6
260x3x3x3x3x3x3x3x3
last set

Overhead Lockouts –from forehead
45x12
140x10
190x10
230x8
280x8
310x9x8x10

Cable Supra Skull Crushers (45lbs in bands on working sets)
50x20
75x20
95x12x10x9

Front Raises
3+SuperMini band x8x8x8x8x8

Tricep is feeling a bit better. Pushed it a bit more tonight.

Friend of the family was in town last night and we still had lots of food from previous nights BBQ…so we had another. Then leaving town tonight right after my workout, that is why no time to upload video’s this week.

[kabuki]

Friday's workout

BW upon waking 238.8

Bent over rows - bar coming to mid shin at bottom.
140x12x12
190x12
230x12
320x8x12x8x8

Wide Grip Pulldowns (90lbs in bands)
115x12
140x10
165x10
190x10
200x10x10x10

Barbell Shrugs
410x20
460x20
500x18
last 2 got cut off video, it really was 18

Bent Over Rows - False Grip and bar to midshin
230x12x8

Face Pulls
cant remember weight x12x12x12x12x12

I was very happy with the shrugs tonight as 2 weeks ago i still was unable to do them. i wasn't planning on going as heavy as i did that night, but shoulder/collarbone was feeling fine.

[kabuki]

Busy week, and first time I fell behind on uploading vids. Back in town now and last 3 workouts have been updated above. But these are the new ones:

Squats 460x10
Set 2 @460x8
Rack Squats 680x5

Last set of of speed bench (8x3 w/30seconds rest)
Overhead lockouts 1 of 3 sets at 310

Shrugs 500x18 (last 2 cut on video)

Partner squats 410x14