[kabuki]

No records today. Didn’t eat enough yesterday and went heavy on back Saturday, and my lats and traps were still fried today. So overall I was happy to still have hit what I did today as benching when my back is fried drops the weigh a lot for me. Next week I’ll be primed to handle 410 for reverse grip!

BW upon waking 236.8

Reverse grip Bench
140x12
210x6
280x5
350x5 [nomedia="http://www.youtube.com/watch?v=U0dfff1OiPY"]YouTube - Broadcast Yourself.[/nomedia]
400x4 [nomedia="http://www.youtube.com/watch?v=n2NBFnIzn3Y"]YouTube - Broadcast Yourself.[/nomedia]

Forgot to board press but it wouldn’t have been good for training partners anyway.

Inline Bench (approx 45lbs bands)
185x12
275x8
330x8 [ame="http://www.youtube.com/watch?v=gngm4B5XeP0"]YouTube - Incline Bench[/ame]
300x8 …same bar weight just dropped band tension some

Supra Press downs (90lbs in bands)
65x12
140x12
150x12x9
140x10

[kabuki]

didn't have time to upload video's last night.

BW upon waking 237.6

Box Squats (17in box)
140x12
230x6
320x5
410x3 belt
500x3 belt/wraps
550x3
600x2miss
590x4 [nomedia="http://www.youtube.com/watch?v=2frQM7Qx0Ws"]YouTube - Broadcast Yourself.[/nomedia]

550 felt really easy so i bumped my max effort set of 5 to 600 (did 570x5 3 weeks ago) but got out of my groove and ended up dropping bar on safety pins. Dropped to 590 and hit 5 but couldn't count the last as i was to slow coming off bench and spotter came in on chest a bit.

Good Mornings - Close stance very strict and deep this week.
230x10
240x8
250x8

Reverse Hyper
50+2xsupermini's x 12
75+2xsupermini's x 12x12

I liked the bands on the reverse hypers that I tested out last night.

[kabuki]

Disappointing week. Almost embarrassed to post my vids all week. Going to take tomorrow off and have 3 days of no lifting before going into next week.

BW upon waking 239.8

Speed Bench (155lb in bands)
Warm-up then
270x3x3x3x3x3x3x3x3 W/15 seconds rest between sets.
Felt strong and explosive today.

Overhead lockouts – from forehead
140x12
230x8
300x8
340x8 [nomedia="http://www.youtube.com/watch?v=19cKm6z7hto"]YouTube - Broadcast Yourself.[/nomedia]
380x5 [nomedia="http://www.youtube.com/watch?v=ceiAr_xkSeo"]YouTube - Broadcast Yourself.[/nomedia]
320x12
Missing my reps at 380 was a pisser.

Skull Crushers
80x12x12
100x12
140x12x10
130x12

Front Delt Raises
Super mini x12x12
Min x12x12

[kabuki]

Well, I didn’t skip Friday’s workout after all. But I did do an easy workout.

BW upon waking 241

Speed Box Squat (130lbs in bands)
Warm-up then
380x2x2x2x2x2x2x2x2x2x2 w/30 seconds rest between sets

Bench Hold Downs – (suspending bar in bands and pulling to chest)
5x5 holding contraction with bar at chest for 3 count on each rep.
Done at various band tensions

Wide Grip Pull downs (w/ 60lbs in bands)
Warm-up then work sets
Can’t remember weight x10x10x10

Bent Over Lateral Raises
50x12x12x12x12

Side Lateral Raises
Supermini x 12x12
Mini x 12x12

Nice easy workout but hit some good stuff.

[kabuki]

YEAH BABY! Hit my numbers tonight.

BW upon waking 243.6….yes I ate way to much this weekend visiting in laws.

Reverse Grip Bench
45x12
140x5
210x5
280x5
350x5
410x5 !!! batteries died on camera
370x8 [nomedia="http://www.youtube.com/watch?v=VSuePCEuxhk"]YouTube - Broadcast Yourself.[/nomedia]

Board Presses (3bd)
460x3
500x2 but can’t really count it as spotter touched bar.

Incline Bench (w/ 45lbs in bands)
185x12
275x8
325x8
345x6 [nomedia="http://www.youtube.com/watch?v=sHZ_jPmiQJg"]YouTube - Broadcast Yourself.[/nomedia]
315x6 same bar weight but dropped 30lbs in bands.

Supra Press downs (90lbs in bands)
95x16
140x12x12
150x12x8
140x8

[supersoldier]

Best log ever!!!

You're inspiring my man!

[kabuki]

Best log ever!!!

You're inspiring my man!

Thanks man! i'm working on developing the most extensive video log i can.

[kabuki]

Tough day, but I had to push through. May not sound like much but I had some things on my mind yesterday and could not sleep last night…this is very tough on me who is used to 8.5hrs nightly. Felt sick all day because of it…but it hit anyway. Second mental barrier to push through today was how heavy weights felt…that’s why I hate two max effort days in a row (schedule requires it), my upper body is shot after heavy bench days and supporting the heavy squats is difficult.

OK…done ranting…on to lifting.

BW upon waking 241.2

Squat
45x12x12
140x6x6
210x5
280x3
350x3
420x2
500x2
590x3
620x2 [nomedia="http://www.youtube.com/watch?v=-AGNCgiedbc"]YouTube - Broadcast Yourself.[/nomedia]

Hips were super tight so I was happy to put a single ply suit bottom on today…this one drives my upper body forward so it was taxing on lower back…but oh well. Wraps for 590x620.

Stiff Leg Deadlifts – Off 3.5” block
225x8
315x8
365x8x8 [nomedia="http://www.youtube.com/watch?v=0BSDs4neqX4"]YouTube - Broadcast Yourself.[/nomedia]

Reverse Hyper
50+Supermini’s x 12x12x12x6

[BigCasino]

You motivate me

I know you are going to keep posting whether or not you think people are following along, but still I gotta say thanks for having the most comprehenssive kickass video training log ever. These logs help a lot of people beside yourself.

I always scroll through yours and beelze's training logs before my super heavy workout days haha

[kabuki]

You motivate me

I know you are going to keep posting whether or not you think people are following along, but still I gotta say thanks for having the most comprehenssive kickass video training log ever. These logs help a lot of people beside yourself.

I always scroll through yours and beelze's training logs before my super heavy workout days haha

thanks for the comments man. yes this is more for me. I plan on maintaining a video log from now on. no way to lie to myself and to truly see my progress over the years.

I have a long way to go with a lot to learn and a lot of strength yet to gain. This will document my journey. I think its great some people can enjoy the journey and take away some inspiration, or see a different training style along the way.

Kabuki

[kabuki]

BW upon waking 241.2

Speed Bench (155lbs in bands)
Warm-up then
260x3x3x3x3x3x3x3x3 w/15 seconds between sets
Last set here: [nomedia="http://www.youtube.com/watch?v=tq5WDnvvx9M"]YouTube - Broadcast Yourself.[/nomedia]

Overhead Lockouts (moved 2” higher than where I have been training)
140x12
230x8
320x8
370x6
410x3 damnit
370x12 [ame="http://www.youtube.com/watch?v=AfUoiNn1edk"]YouTube - Overhead lockouts[/ame]
370x9

Shouldn’t have tried the PR at 410 for the first week at this height…last time I did this I hit 410x6…oh well, a little humbling is good.

Supra Pressdowns (90lbs in bands) false grip with curl bar
Warm-up then
140x12x12x12x12

Front raises
Super mini’s x 12x12x12x9

Also training my brother in law right now to teach him a few things about strength training before he heads over to Iraq…. I couldn’t convince him that he doesn’t need to practice pushups for his tests, and that my training would be fine. So I decided to show him that even though I have not done them for 10 years I could do them fine. So after whipping out a bunch real quick I started to see how high I could go and started bouncing until I was nearly getting vertical on each one. It was pretty funny and FUN. LOL. I’ll have to get it on video some time. Needles to say I made my point…He calls me Tigger now as well. LOL.

[kabuki]

LOL. Do as I say…not as I do. After watching the speed squat footage of two of my lifting newbies I’m training, both had better form than me on the last set. LOL. One has been squatting for 2 months now…and the first one in the video for only 1 day now. Must be the coach LOL.

BW upon waking 241.6

Speed Squat (130lbs in bands)
Warm-ups then
410x2x2x2x2x2x2x2x2x2x2 w/45 seconds rests
Last rotation here: [ame="http://www.youtube.com/watch?v=bUrqdQpH_Ok"]YouTube - Speed Squat Rotation[/ame]

Bent over rows – bar to midshin
140x12
230x8
320x6 …low back fatigue so I quit set early and dropped weight
280x12x12

Pulldowns – wide grip to front (small bands in single tension….I think @ 120lbs in tension. I’ll have to verify)
Warm-up then
195x8x8x8

Barbell Shrugs
410x12
510x22 [nomedia="http://www.youtube.com/watch?v=QD4hE7vgs5Q"]YouTube - Broadcast Yourself.[/nomedia]
510x12 super wide grip outside rings

Face Pulls (45lbs in bands)
95x12x12x12x12

superseded with
Dumbell Side Laterals
15x12
20x12
25x12x12

[kabuki]

BW upon waking 241.8

Fun night tonight. I shirted up for the first time in over a year. Just did some board work as the multitude of runs in my shirt scares me (soaked it good first). Also started out with floor presses, which is a weakness for me. The extra wide benches tonight also took a lot of trust as spotters have to hold weight while you grab wide…and also when it is racked.

Floor Presses (90lbs in chain)
50x6x6
140x6
230x5
320x5
410x5
430x3 [ame="http://www.youtube.com/watch?v=mvTBHbRWXPU"]YouTube - Floor Press[/ame]

Butt started coming up a little on the last few. Got to work on that. These are harder than just benching for me.

Board Presses (3bd) with shirt
450x3
500x3
550x2 [nomedia="http://www.youtube.com/watch?v=llbnQUSInQ4"]YouTube - Broadcast Yourself.[/nomedia]

Extra wide Bench
230x8
280x8
320x8
350x8x7 [nomedia="http://www.youtube.com/watch?v=6m_--RDdO9Q"]YouTube - Broadcast Yourself.[/nomedia]

Supra Press downs
2xmed+50 x 12x12x12x10x12

[kabuki]

Well tonight was just a little to focused on low back. Coming down with a bit of a cold…hopefully rest and relaxation tonight will take care of it. However I have to lift 4 days straight this week as Friday I’m leaving town, so it might actually have a chance to set in with no rest breaks.

BW upon waking 241.0

Belt only tonight on Squats and good mornings

Suspended Good Mornings – wide stance
50x12x12
140x6
230x6
320x6
370x5
410x5 [nomedia="http://www.youtube.com/watch?v=cBnoTKe-GCY"]YouTube - Broadcast Yourself.[/nomedia]
440x3

½ squats – starting from bottom position
500x3
600x3
650x3
700x5

Reverse Hyper
2xSupermini+25x12
2xSupermini+50x12x12x12x12

Pull Throughs
Large Band x 15x15

[kabuki]

Just a high rep night tonight. Oh it felt so good though.

BW upon waking 244.0

Pulldowns (band resisted)
smalls+50x12
smalls+75x12x12x12x12

Bench Setups (3 second contracted pause on chest)- lyin on bench pulling band resisted bar to chest
smallsx5
smalls+sminisx5x5x5

Barbell Shurgs
460x12 no straps!
540x14 no straps!
540x20 straps
That last one with straps felt way easy...could have hit 560x20 tonight i think

Face Pulls (band resisted)
small+50x12
smalls+50x12x12x12x12

DB side Laterals
15x12
25x12x12x12x12x12

i filmed both the heavy shurgs but forgot to put my video card in and i don't have a cable to get them off my camera. so i deleted them. i was very happy with no straps set. my grip strength still has a ways to go, but making progress.

[PumpingIron]

Been reading you log over on another board...wand wathcing the videos when I'm not at work.

I gotta say bro, the lifts you make are inspiring.

[kabuki]

Been reading you log over on another board...wand wathcing the videos when I'm not at work.

I gotta say bro, the lifts you make are inspiring.

Thanks PI. I really do appreciate the comments and support.

You look wicked in your avatar by the way!

[kabuki]

Ahhh. Rant to follow:

Yesterday sucked. I pretty much leave me swing shift group at work alone and channel everything through my coordinator as I’m trying to help him advance some of his leadership skills and further his career development. However with a 30 person swing shift I occasionally have to get involved. Last night was the second night this week I’ve had to stay late and do some intensive coaching with an individual on this team. It can be very emotionally draining to sit down and have those tough conversations with folks. Last night was no exception, and I spent almost an hour before we reached a resolution and a path forward…this is right before I walk out the door to lift.

So not only was I late getting to my workout, I was emotionally drained. Then to add on that I’m just physically beat as this is my 4th day in a row training (to take Friday off and get early start on weekend)

AHHH! Rant over.

BW upon waking 244.6

Speed Bench (155lbs in bands)
Warmup then
295x3x3x3x3x3x3x3x3 w/30 seconds rest between sets.

Overhead Lockout (chain 13 very high)
140x12
230x8
320x6
390x6 super sloppy very unhappy
430x2
320x16
I don’t know where my lockout strength has gone, but I should have been able to hit that at that height tonight. Dropped it and hit some reps.

Supra Cable Skull Crushers
50x20
Mini+50x12
Super mini’s +12x12x12

Cut it short, and packed for camping. Going to rearrange my schedule next week. No way am I going to try and lift 4 days in a row again. I’ll have to push it into the weekend for training so I have some breaks.

[brk_nemesis]

yeah man deff. keep up the good work bro,... best log ive read so far. And i guess im the 5th or 6th guy to say this but you inspire me as well,.. so keep demolishing that weight.

[kabuki]

yeah man deff. keep up the good work bro,... best log ive read so far. And i guess im the 5th or 6th guy to say this but you inspire me as well,.. so keep demolishing that weight.

thanks man. i appreciate it. and no worries. I'll keep at it. I've got a long way to go.

[kabuki]

YEAH BABY! So I was HURTIN towards the end of last week, but some rest, BBQ and lots of brownies did me good! Other than skipping Extra wide bench due to lack of spotters it rocked tonight! Strength coming on strong! (not bragging just excited)

Significant items from Last weeks ME bench session below for reference.

BW upon waking 241.8
Fun night tonight. I shirted up for the first time in over a year

Floor Presses (90lbs in chain)
410x5
430x3 http://www.youtube.com/watch?v=mvTBHbRWXPU
Butt started coming up a little on the last few. Got to work on that. These are harder than just benching for me.

Board Presses (3bd) with shirt
450x3
500x3
550x2 http://www.youtube.com/watch?v=llbnQUSInQ4

BW upon waking 245.6

Floor Presses (90lbs in chain)
50x6
140x6
190x5
240x3
290x3
340x3
390x3
430x5 [nomedia="http://www.youtube.com/watch?v=8E6lL4lcySc"]YouTube - Broadcast Yourself.[/nomedia]
450x3 [nomedia="http://www.youtube.com/watch?v=C03U49tiwgo"]YouTube - Broadcast Yourself.[/nomedia]

20lb PR on last two sets…both with no leg drive unlike last week. maybe just a hint on very last rep, but I flattened out immediately. The 430x5 was nothing but solid.

also you can see why i strugle with these so much. i'm coming down and touching my chest on floor presses, and that is without my arch so it is actually a longer range of motion for me than a traditional bench press.

Board Presses (2board) with shirt
500x3
550x3
Took a board out and still hit and extra rep!

Board Presses (2board) band resisted
Smalls(155)+280 x3
2xSmalls(310)+230 x3 [nomedia="http://www.youtube.com/watch?v=7K7hCsQ03iU"]YouTube - Broadcast Yourself.[/nomedia]

That was another solid 540-550ish raw on that one!

Pressdowns – Rope
50+minisx12x12x12x12x12 seperating rope ends significantly
50+Superminis+minix8x8 keeping rope ends together

[PumpingIron]

Again, nice lifts.

What do you mean by minis and superminis?

[pistonpump]

Hey howzit goin old friend. I remember when you were doing a log on the EVO stack and got injured. Looks like you are still kicking ass! Well love your logs man and take care youll be better in no time. GL

[kabuki]

Again, nice lifts.

What do you mean by minis and superminis?

The size band. I use a combo of bands and weights on my cable machine. It kicks your ass! Fits your strength curve much better and gives you a much fuller abuse of the muscle really loading up the end of the movement.

[kabuki]

Hey howzit goin old friend. I remember when you were doing a log on the EVO stack and got injured. Looks like you are still kicking ass! Well love your logs man and take care youll be better in no time. GL

Thanks for stopping in! Ive got my injury and my recuperation detailed in this log if you go back. I recovered VERY quickly with my treatment plans.

[kabuki]

Interesting night tonight!

First I got home and at my doorstep is my new squat suit….and its squat day…hmmm. I had not planned on using a suit tonight…but now what were the chances of that happening??? The second entertaining item is in video below.

BW upon waking 245.0

Box Squat (150lbs in chain) also dropped box height by 2” to 15” height.
50x12
200x6x6
290x3
370x3
440x3
510x3
580x3
650x3 [nomedia="http://www.youtube.com/watch?v=4S1VFn6TMMU"]YouTube - Broadcast Yourself.[/nomedia]
720x3 [nomedia="http://www.youtube.com/watch?v=vT-Zaeivl84"]YouTube - Broadcast Yourself.[/nomedia]

Seated Good Mornings
230x6
320x6
410x6 [ame="http://www.youtube.com/watch?v=N_kwPpeuwmA"]YouTube - Seated Good Morning[/ame]
any recommendations on form or if I’m doing them correctly is welcome.

Back Raises
Purple x12
Green x20 [ame="http://www.youtube.com/watch?v=AYcg_w23l_o"]YouTube - Back Raise[/ame]
Blue x FUBAR [ame="http://www.youtube.com/watch?v=uBbqWKtiydY"]YouTube - back raise fubar[/ame]
Don’t let the band touch anything sharp…I’m guessing it was hanging over the edge of the hook. Ripped the band, and goosed my nipple.

Pull Thrus (with my remaining large band)
Blue x 15x15

[PumpingIron]

damn, bet that left a mark.

[kabuki]

damn, bet that left a mark.

surprised me more than anything. gave my nipple a good goosing.

[kabuki]

nothing exciting. No training partners at all tonight. bit of deloading as well.

Speed Bench (155lbs in bands)
Warmup then
255x3x3x3x3x3x3x3 w/20 seconds rest between sets

Overhead Lockouts (from forehead) dropped height from previous week
140x12
210x8
280x8
320x9x10x8

Lying Dumbell Tricep extensions
25x16
40x12x12x12

thats all folks.

[kabuki]

Didn't have much in me this morning...so i cut it short.

Speed Box Squating (140lbs in bands)
warmup then
420x2x2x2x2x2x2x2x2x2x2x2 w/45 seconds rest between sets

Pulldowns
warmup then
Minis+Superminis+75 x12x12x12

Bent over dumbell riases
40x12x112

then i cleaned my gym for awhile. Now its time to go build some stuff in the shop.