Kabuki's "VIDEO" Log - a little crazy fun for everyone

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


  2. Quote Originally Posted by brass monkey View Post
    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.
    •   
       


  3. 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.

  4. Quote Originally Posted by brass monkey View Post
    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.

    YouTube - Broadcast Yourself.


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

  5. 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: YouTube - Broadcast Yourself.

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

    Front Raises (band resisted)
    Super Mini x8x8x8x8x8 YouTube - Broadcast Yourself.

    Dumbell Skull crushers
    15x20x20x20

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

  6. 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

  7. 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. YouTube - Broadcast Yourself.

    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 YouTube - Broadcast Yourself.

    Face Pulls (65lbs in bands)
    115x12x12x12

    Now time to rest up this weekend.

  8. strong workouts

  9. 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

  10. BW upon waking 235.0

    Squat
    45x12x12
    140x10
    190x6
    280x6
    340x6
    410x3
    460x10x8
    YouTube - Broadcast Yourself.
    YouTube - Broadcast Yourself.
    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 YouTube - Rack Squats

    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 YouTube - Broadcast Yourself.
    •   
       


  11. BW upon waking 237.0

    Speed Bench (155lbs in bands)
    45x12
    145x6
    165x6
    260x3x3x3x3x3x3x3x3
    last set YouTube - Broadcast Yourself.

    Overhead Lockouts –from forehead
    45x12
    140x10
    190x10
    230x8
    280x8
    310x9x8x10 YouTube - Broadcast Yourself.

    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.

  12. 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 YouTube - Broadcast Yourself.
    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.

  13. 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 YouTube - Broadcast Yourself.
    Set 2 @460x8 YouTube - Broadcast Yourself.
    Rack Squats 680x5 YouTube - Broadcast Yourself.

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

    Shrugs 500x18 (last 2 cut on video) YouTube - Broadcast Yourself.

    Partner squats 410x14 YouTube - Broadcast Yourself.

  14. Not much in the way of vids tonight. Doing multiple sets on core lift over next 6 weeks to stimulate a little hypertrophy. First 3 weeks will be same weight for:
    wk 1 - 6x4
    wk 2 - 6x5
    wk 3 - 6x6

    BW upon waking 238.8

    Bench with chains (90lbs in chain)
    45x12
    140x6x6
    230x4
    300x4
    370x4
    410x4x4x4x4x4x4 YouTube - Bench w/chains
    approx 350 at bottom full 410 at top.

    Incline Bench (30lbs bands)
    170x12
    260x12x11x9

    False Grip Supra Pressdowns (45lbs in bands)
    95x12
    115x12x12x12x12

  15. Awesome workout tonight!

    BW upon waking 238.6

    Squat with chains (150lbs in chains)
    45x12x12
    140x6
    290x5
    380x5
    430x5
    470x5
    530x5
    610x5 YouTube - Broadcast Yourself.
    approx 500 on bottom and 610 at top.

    Suspended partial squats – close stance w/medium stance last set
    Dropped it 2 chain links lower than last week. Same weight.
    500x5
    590x5
    680x5 YouTube - Broadcast Yourself.

    Good Mornings – close stance and very deep
    140x12
    230x8x12x12

    Reverse Hyper
    50x12x12x12x12x12

    Ok…now the good stuff. My old TP made it again this week. Now remember his first time holding over 400 on his shoulders in the last year was his set at 410 last week.

    40 rep drop set squat 410x10, 320x10, 225x10, 140x10
    Freakin Deep! And he dropped the belt and wraps after 410 doing the rest raw!

    Damn!!!
    YouTube - Broadcast Yourself.

  16. BW upon waking 237.4

    Speed Bench (155lbs in bands)
    45x12x12
    145x10
    270x3x3x3x3x3x3x3x3 w/ 30 seconds rest between sets
    last set : YouTube - Broadcast Yourself.

    Overhead lockouts (from forehead)
    140x8
    230x6
    320x11 YouTube - Overhead lockouts
    350x4 YouTube - Broadcast Yourself.

    This is the heaviest i've hit at this height. The 410x6 i hit a month or two back was at 2" higher than that.

    Supra Pressdowns (70lbs in bands)
    95x20
    120x16x16x16x16

    Front Raises
    3+supermini band x12x10x10x10

  17. everything felt heavy today, so i stripped a bunch out of the workout.

    Supposed to start with deadlifting 550 for reps...but it didn't feel right so i went to speed box squats

    Deadlift
    140x6x6
    230x3
    320x3
    420x3
    500x1x1

    Speed Box Squats (130lbs in bands) 30 seconds rest between sets
    370x2x2x2x2x2x2x2x2x2

    Bent Over Rows
    230x12
    280x12x12x10

    Rack Pulls
    500x5
    600x5
    650x5

    Wide Grip Pull downs (90lbs in bands)
    140x12x12x12

    That's it.

  18. BW upon waking 238.0

    Bench (90lbs in chains)
    45x12
    140x5x5
    230x5
    300x5
    370x5
    410x5x5x5x5x5x3 YouTube - Broadcast Yourself.
    approx 350 on bottom to full 410 at top. Just died on 4th rep of last set

    Incline Bench (w/30lbs in bands)
    170x12
    260x12x10x5

    yowza that was a drop on the last set....chains taking a toll.

    Supra Pressdowns (90lbs in bands)
    50x12
    90x12x12
    140x10x8x8x8

    No Tricep PAIN!!!!

    Feelin good. The 410 for a 6x6 next week will be fun!

  19. BW upon waking 238.6

    Not a single workout partner made it tonight! So I didn’t push some stuff very hard, but I think I may have gone heavy on DB row. Don’t know however as I don’t do them, and I don’t know what a heavy working weight is.

    Speed Bench (100lbs in bands)
    45x12
    145x6x6
    240x3x3x3x3x3x3x3x3 w/30seconds rest between sets.
    Last Set: YouTube - Broadcast Yourself.
    Dropped the weight with no partner for liftoffs.

    Overhead lockouts (CG hands inside rings) from forehead
    140x12
    210x12
    250x12
    280x12 YouTube - Broadcast Yourself.

    Shoulders were still sore from chain benches on Monday, so I didn’t push this one either.

    DB Rows
    65x12
    115x12
    165x12x12
    Set 1: YouTube - Broadcast Yourself.
    Set 2: YouTube - Broadcast Yourself.
    115x12x12

    The first set I didn’t have foot placement right (since I don’t normally do these) and ended up balancing on one foot basically. I don’t think I was supper sloppy with my form, and you can see the DB hitting my chest on every rep.

    Side Laterals
    Minibands – x12x12x12x12

  20. YEAH BABY! IT WAS ON TONIGHT!

    BW upon waking 238.6

    Box Squats (17” box, belt only)
    50x12
    140x6x6
    230x5
    320x5
    410x5
    500x5
    550x5
    570x5 YouTube - Box Squat
    I know I should have a deeper box...i like a 15”…but just don’t have one at the moment.

    Deep pause Squats (pause till holding in hole till partner counts to 3.s.l.o.w.l.y, no pause at all on top) no belt, wraps ect.
    320x5x5x5x4
    The last rep he counted long…I think to 5…and I had to drop the bar.

    Stiff Leg Deads
    140x12
    230x8
    410x8 YouTube - Broadcast Yourself.
    500x6 YouTube - Broadcast Yourself.
    Have not done these and they were all CRAZY EASY and I left a lot of reps in the tank! But didn’t want to push it hard after not doing them for so long and after squatting. Sill Very Happy!

    Pull Throughs
    Strong Band x15x15
    To failure.

  21. BW upon waking 238.4

    Didn’t feel well all afternoon…probably the bad choice of eating at Chang’s for lunch. First few sets felt heavy and I thought it was going to be an off day…then I hit it.

    Remember I’m doing a progression over last threee weeks. Same weight wk 1 6x4, wk 2 6x5 and wk 3 6x6. Last week I only hit 5x5x5x5x5x3

    Bench w/Chains (90lbs in chain)
    45x12x6
    140x6
    230x6
    320x6
    410x6x6x6x6x6x5 – approx 350 on bottom and full 410 on top.
    2nd set YouTube - Bench w/chains
    yeah baby! Only missed 1 rep tonight for final week!

    Incline Bench (30lbs in bands) – been a little light here the last 3 weeks due to volume on bench prior.
    170x12
    260x11x9x6
    2nd set YouTube - Broadcast Yourself.

    Supra Pressdowns (90lbs in bands)
    50x15
    95x15
    140x12x12x10x7

  22. Well, Thursdays, Friday's, and Mondays workouts rocked....today i paid the price. Not only was I shot, but I had to go heavy on squats again after doing them on Friday to get my routine in cync with another person. ok i'm done

    anyway...heavy didn't happen tonight.

    BW upon waking 239.2

    Squat.
    Worked up to 500 on squat with my suit bottom on...but the weights felt like they were going to crush me. So I dropped it down for some light work.
    320x5x5x5x5

    Reverse Hyper
    50x12
    100x12
    125x12
    100x12

  23. BW upon waking 239.8

    Speed bench (155lbs in bands)
    50x12
    150x6
    200x6
    270x3x3x3x3x3x3x3x3 w/30 seconds rest between sets

    Overhead lockouts - from forehead
    140x12
    230x8
    320x8
    350x8 YouTube - Broadcast Yourself.
    370x8 YouTube - Broadcast Yourself.
    Not the cleanest, but I'll take em. :thefinger

    Skull Crushers
    80x12x12
    130x12x12x12

    Front Lat Raises
    Supermini Band x10x10x10x10

  24. Freakin Friday workouts kill me sometiems.

    BW upon waking 241.2...starting to put some weight on, better monitor to make sure its not around waist.

    Speed Box Squats (130lbs in bands)
    50x12x12
    140x6x6
    180x6
    290x6
    390x2x2x2x2x2x2x2x2x2x2 30seconds rest between sets.

    DB Bent Rows
    65x12
    115...strained stomach muscle said no. Been bothering me for a week.

    Supra Rows (90lbs in bands)
    140x10
    190x10
    240x10
    290x10x10x10
    set 2 YouTube - Supra Rows

    Wide Grip Pulldowns to front (45lbs in bands)
    170x12x12x12

    Super Wide Grip Barbell Shrugs - hands outside rings
    410x20x20

    Supersets - Face Pulls and Side Laterals
    lateras w/mini band 4x10
    Face Pulls 3x12

  25. BW upon waking 238.8…didn’t eat consistently this weekend and dropped down a bit, but still had a good day today.

    Reverse Grip Bench
    50x12x12
    140x6
    190x5
    250x5
    320x5
    370x5 YouTube - Broadcast Yourself.
    390x5 YouTube - Broadcast Yourself.
    Both the last two sets were easy but I left it there for the first week. Hoping to hit 410x5 over next two weeks…last time I ended with 390x4 when I did these a few months back, so I’m already ahead of the game.

    Board Presses (3board) Its been a very long time since I’ve done these.
    410x5
    460x3
    500x1 YouTube - Broadcast Yourself.
    I think I must have been out of my groove or something…460 was easy and first rep of 500 went well. But even though it is unimpressive I’m happy, as again, its been a long time. Looking forward to next couple weeks.

    Incline Bench (approx?? 45lbs in bands) upped band tension a bit
    95x12
    195x12
    275x8
    325x8 YouTube - Broadcast Yourself.
    310x6…same bar weight but dropped band tension.

    Supra Press downs (90lbs in bands)
    95x15
    140x12x12x12x8

  26. BW upon waking 239.0

    Squat w/Chains (150lbs in chains)
    50x12x12
    200x6x6
    290x5
    380x3
    470x3
    560x3
    620x4 YouTube - Broadcast Yourself.
    625x5 YouTube - Broadcast Yourself.
    Happy with depth on all of them. Spotter was just a little to far behind me to chance the 5th rep on 620…either that or the extra 5lbs made it easier :inger Compared to 2.5 weeks ago when I hit 610x5 for same movement.

    Good Morning – no belt
    140x8
    230x8
    280x8x8x8

    Reverse Hyper
    50x8
    75x8
    125x12x12

  27. BW upon waking 238.6

    speed bench (155lbs in bands)
    warmup then
    280x3x3x3x3x3x3x3x3

    Overhead lockouts - from forehead
    140x12
    230x8
    320x8x12x10x8

    Supra Pressdowns - False Grip w/Supra curl bar (90lbs bands)
    50x12
    95x12
    140x10x10x10

    Front Raises
    Supermini band x12x12x12x10

  28. BW upon waking 238.2

    Workout partner was late so I skipped speed squatting and did some deadlifting. Decided to change it up as I’ve been doing sumo since the first of the year, when I have been deadlifting. Its been 1 to 1.5 years since I’ve done even moderately heavy conventional stance deadlifts, so even though I’ve been pulling more sumo lately I was very pleased with this mornings workouts.

    Deadlift Double overhand no straps/wraps till 600
    140x6x6
    230x3
    320x2
    410x1
    500x1 [nomedia="http://www.youtube.com/watch?v=CtLHNotcWIY"]YouTube - Broadcast Yourself.[/nomedia]
    600x4x4x4
    [nomedia="http://www.youtube.com/watch?v=gT_LWHNG5FY"]YouTube - Broadcast Yourself.[/nomedia]
    [nomedia="http://www.youtube.com/watch?v=djXECMH2KwQ"]YouTube - Broadcast Yourself.[/nomedia]

    Camera died on last set. Felt I had more in me on each of them but didn’t want to push it as my form was a little out from not doing them.

    DB Rows
    80x12
    115x12
    165x11 [ame="http://www.youtube.com/watch?v=IEkArwJQjR0"]YouTube - DB Rows[/ame]
    115x12x12

    Hit two sets of 12 at 165 last time…but didn’t deadlift first then ?

    Shrugs
    410x12
    500x20 [nomedia="http://www.youtube.com/watch?v=daNq9Q53JEU"]YouTube - Broadcast Yourself.[/nomedia]
    525x16 [nomedia="http://www.youtube.com/watch?v=5zGLEDcakxg"]YouTube - Broadcast Yourself.[/nomedia]

    Face Pulls (45lbs in bands)
    65x12
    95x12x12x12

  29. Nice deads

  30. Quote Originally Posted by brass monkey View Post
    Nice deads
    thanks man! i wasn't sure if anyone was still keeping up with this thing. doens't matter, as i'm just doing it for myself anyway.
  

  
 

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