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

[brass monkey]

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

[kabuki]

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]

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.

[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: 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.

[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. 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.

[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
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.

[kabuki]

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.

[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 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.

[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 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.

[kabuki]

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

[kabuki]

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.

[kabuki]

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

[kabuki]

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.

[kabuki]

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!

[kabuki]

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

[kabuki]

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.