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

kabuki

kabuki

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Current Training HIGHLIGHTS - Check back often for the daily workout vids!!!

MEETS
SPF Pro Am 8/24/11 2360@220 1010/650/700 (top ten all time Squat and total)


AAPF 3/14/09 American Records for total/Squat/Dead 2172 @ 198 - 810/561/801 (top ten all time deadlift)
http://www.powerliftingwatch.com/node/10853


SSA 7/26/08 all records 2075@220 – 850/550/675
http://www.powerliftingwatch.com/node/8697

APA 4/12/08 WR Total 2150 @ 242 - 805/650/695 (Drug Free Unlmt Gear 242lb Class)
http://www.powerliftingwatch.com/node/7928


APA 8/18/07 WR Squat 806 (Drug Free Standard Gear 242lb class)


[Deadlifts
801x1 meet

660x12 Deadlift @ 220


Standing Wheel o’ Death x 20 Reps
 
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kabuki

kabuki

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GOALS FOR DOING LOG
Technique - evaluation of my video's and having people call me out or coach me on technique issues I may not see.
Routine Recommendations -always good to hear what people think I'm doing right, or wrong...I just may not listen because I’m a stubborn bastard.
Motivation -I train alone often, or with people that don’t have the same level of commitment as I do...so knowing others are watching helps me.

Stats:
5’ 9” 215lbs

Best Lifts in Competition
Squat 850 @220
Bench 650 @242
Deadlift 801 @198

Goals – Short Term
Bring my Body composition 10%bf DONE
In competition Bench 650 DONE, Squat 950, Deadlift 750DONE.

Goals – Long Term
Squat 1000+
Bench 700+
Deadlift 800+DONE

Training

You will find a lot of Westside type material and methodology in my Training program, however I don’t follow specific routine outlined by others. I usually develop a mini routines that I follow for 3-6 weeks at a time, which are all part of a larger macro cycle 3-4 months of raised or lowered training intensity that fit within my yearly training cycle.

I’ll leave it at that. I think more detail would be a bore.

Supplement use -
My basic Sups are Fish Oil (10-20g/day) and BCAA’s (30-80g/day).
USP LABS
For performance sups use exclusively USP Labs. I can’t speak highly enough about the quality and effectiveness of the products in there line. I sought out USP labs for this reason and proudly support them as their supplements greatly assist in my ability to withstand my aggressive training.

Diet
I eat a clean diet with nearly all whole grain foods, lots of local organic produce, and little if any prepared food. Me and the wife do eat out occasionally...but in Portland we have a lot of restaurants that meet our dietary needs by preparing everything from fresh local ingredients.
 
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kabuki

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wow, that is a speedy speed bench:bruce1:
thanks. that workout is focused only on exlosive strength development...thus the heavy band tension that makes it even more important for explosive strength. I do a heavy day earlier in the week focused on developing strength.
 
kabuki

kabuki

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Another good workout tonight!!

BW upon waking 236.4

Squat partner didn't show tonight so i had to change up my routine...it turns out for the better. Started with Zerchers as they are safe alone, and followed it with self spotted Close Stance 1/2 squats with a pause on the bottom. You can tell I don't have much stability with the close stance :)

Zercher Squats
140x6x6
210x5
280x5
360x5 feeling very easy YouTube - Broadcast Yourself.
410x5 an easy +10lb PR over what i worked my ass off for a few weeks ago YouTube - Broadcast Yourself.
430x3 +20lbs YouTube - Broadcast Yourself.

Feeling good so far, was even pausing a bit on the bottom of each one to make it harder

Close Stance 1/2 squats
410x5
500x5
590x5 YouTube - Broadcast Yourself.
640x5 YouTube - Broadcast Yourself.
680x2 collar started to move on me so i played it safe and stopped. YouTube - Broadcast Yourself.
didn't attempt the 680 again as the wife came home and informed me my air compressor was having a malfunction in the shop and i spent several minutes in the cold shop fixing it, so i moved on.

Dumbell Lunges
95x12x12x12

Started getted exhausted on the lunges.

Reverse Hypers
75x12
100x12
125x12
150x12x6... YouTube - Broadcast Yourself.
just didn't have it in me to finish my 3 sets of 12 at my working weight. I'm such a puss sometimes.
 
kabuki

kabuki

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kabuki

kabuki

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BW upon waking 238.0

Finally made some progress on the Bench. And some nice solid progress.

Bench Press (w/90lbs in chain)
190x6x6
230x5
280x5
320x5
375x5 YouTube - Broadcast Yourself.
425x5 YouTube - Broadcast Yourself.
445x4 just couldn't lock out the 5th rep +15lbs YouTube - Broadcast Yourself.

Incline Bench (w/ 30lbs in bands) - Reduced the incline by one notch and changed for mini bands to super mini to keep the band tension up as their being stretched less.
170x8
260x8
310x8 YouTube - Broadcast Yourself.
340x4 to heavy
320x5 just didn't have it

Bench Lockouts off Pins w/ 3 second pause to hold at lockout on each rep.
410x5 close grip to make it harder
480x5 close grip to make it harder
520x4 normal grip and paused it unlike last week. +20lbs

Supra Pressdowns (90lbs in band tension)
95x12
140x10
160x8x8x8 +20lbs -3 reps total on working sets
 
Beelzebub

Beelzebub

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you and powerhouse would get along great, lol. impressive #'s brutha.
 
kabuki

kabuki

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Another great night. Tons of video tonight as this will be posted up in my new training log and want to show some of my oddball assistance lifts.

BW upon waking 237.2

With having my Tuesday night class I have not been able to figure out where to fit my speed deadlifting in. Decided to do it real quick before tonight back work even though I squat in 2 days. Did my whole deadlift routine at 65% including warm-ups in less than 15minutes…and didn’t even break a sweat with only 15-30 seconds rest between singles!!! I was happy with the speed with the short rest and no belt.

Speed Deadlift (week 1 of routine at 65% of max for 15 singles 15-30 seconds rest between sets) No belt, or wraps, etc.
Warmup
Bar x 12
140x6x6
230x3
320x3
410x3
455x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1
First four singles YouTube - Broadcast Yourself.
Last 2 singles YouTube - Broadcast Yourself.

Bent over Rows – any feedback on depth and range of motion appreciated (Enough, to much, not enough?). I do them with bar well below knees. Not perfect form when going heavy.
230x12
320x8 YouTube - Broadcast Yourself.
360x8 +10lbs current PR
380x9 +30lbs ALL TIME PR YouTube - Bent Rows 380x9

Behind Neck pulldowns – using my custom pulley machine setup for bands and weights making it very hard! (90lb in bands today)
140x8
165x8 YouTube - Broadcast Yourself.
190x8
215x8x8x8

Bent Rows – False grip and nice and deep
280x12x11 YouTube - False Grip Rows

Face Pulls (45lbs in bands)
95x12
115x12 YouTube - face pulls
125x12x12x12

Strict non alternating Dumbell Curls – yes I actualy did some curls again
40x12x12x12
 
kabuki

kabuki

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BW upon waking 237.4

My triceps, shoulder, and chest were all sore going into today after Monday’s heavy workout. Speed Bench was Slow! But I still put numbers on the board. I’m going to have to be careful I don’t over train.

Speed Bench - 30 seconds rest between sets (90lbs in bands)
warm-up’s
305-3x3x3x3x3x3x3x3
Messed up…should have brought the weight down on speed bench this week…went up instead :mad:

Overhead lockouts – setup was actually 1” more Range of motion than previous weeks.
140x12
230x12
280x12
320x12 +2 reps YouTube - Broadcast Yourself.
350x8 +3reps
370x6 +20lbs ugly but I’ll take em. YouTube - Overhead Lockouts 370x6

Supra Cable Skull Crushers (45lbs in band tension) – Check these out, wicked range of motion and easy on triceps with this bar.
95x12x12 YouTube - Broadcast Yourself.
115x12x7 +10lbs

Dumbbell Front Raises
20x12
30x12 -5lbs and multiple sets
Called it quits before finishing remaining sets of raises.
 
kabuki

kabuki

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unreal, keep it up
Thanks man. Here's todays program.

BW upon waking 238.4

Didn’t finish my workout tonight…lifting 3 days in a row is tough on me. Can’t wait to be done with this evening class.

Box Squats – 17” box and only a Belt. For those that don’t know, they are harder than normal squats as you sit back farther than normal to require more hip engagement.
Barx6
140x6x6
230x6
320x6
410x3
500x5 YouTube - Broadcast Yourself.
550x3 YouTube - Broadcast Yourself.
600x3 YouTube - Broadcast Yourself.

Half Squats – These were not as deep as last weeks so I can’t compare them.
590x5
680x5 YouTube - Broadcast Yourself.
730x5
770x5 w/long pause at end…also had to use chains as I couldn’t get all the weight on the bar. YouTube - Broadcast Yourself.

Reverse Hypers
75x12
100x12x12
125x12x12

Setup the dumbbells for lunges…went down for my first rep and promptly left them on the floor and decided a post workout shake was in order. Damn 2 nights in a row of calling it early.
 
Beelzebub

Beelzebub

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600 x 3 is badass brutha. personally, i'd come down a little slower to avoid any lower back compression when 600lbs comes to a dead stop on the bench but if you're not having any problems with it, fvck it. just a little friendly advice, that 2nd rep looked a little dangerous.
 
kabuki

kabuki

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600 x 3 is badass brutha. personally, i'd come down a little slower to avoid any lower back compression when 600lbs comes to a dead stop on the bench but if you're not having any problems with it, fvck it. just a little friendly advice, that 2nd rep looked a little dangerous.
agreed on the low back compression as a concern. that is my first time going heavy on box squats in 6-9months and i didn't have the control i wanted. But it didn't feel i was slamming into the bench....because as I come down on the bench i was still driving back with my hips so the force wasn't straight down.

but agreed it is a concern and i should have some more control over the speed as i sit back on the bench.
 
Beelzebub

Beelzebub

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either way, 600lbs is 600lbs. you'z a beast ;)
 
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kabuki

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ME Bench day.

BW upon waking 237.6

I didn't eat enough this weekend and was pretty active. I was taxed today and even 140 felt heavy, but i was doing good by the middle of the workout.

Bench (w/90lbs in chains)
140x12
230x6
300x5
370x5
410x5
450x4 +5lbs although i just about hit 5 with 445 last week, but i'll take it. YouTube - Bench w/chains 450x4
Flat got stapled when i tried for the 5th rep.

Incline Bench (w/30lbs in bands)
170x12
260x8
320x8 +10lbs YouTube - Broadcast Yourself.
335x5

Bench Lockouts w/ pause at top
410x5
460x5
520x5
540x4 +20lbs Awesome...but I still need to be doing this with close to 100 more lbs.

Supra Presdowns (with 90lbs in bands)
95x12
160x8x7
140x12
 
kabuki

kabuki

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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
140x6
140x6
230x4
320x3
410x1
495x12 – Last two Singles YouTube - Broadcast Yourself.

Supra Rows (90lbs in bands)
185x12
210x12
235x12 YouTube - Broadcast Yourself.
260x12

Pulldowns – Wide grip to the front (approx 60lbs in bands)
205x8
230x8x8x8

Rack Pulls from below the knee
500x3
590x1
650x3
680x5 YouTube - Broadcast Yourself.

Face Pulls (45lbs in bands)
95x12
120x12
130x12x12x12 +10lbs

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.
 
kabuki

kabuki

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BW upon waking 239.4

Speed Bench (100lbs in bands) 30seconds rest between sets
145x6x6
190x6
240x3
290x3x3x3x3x3x3x3x3

Overhead lockouts
140x12
230x8
280x8
320x8
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)
95x12
105x12
115x12

Dumbell front raises
30x12
35x12x12
 
kabuki

kabuki

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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
140x6x6
230x5
320x4
410x3
500x3
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
320x5x5x5

Dumbbell Lunges
85x12
105x12x12 forgot my straps so my fingers/forearms were screaming

Reverse Hyper
75x12
100x12x12x12

Considering its first week doing full depth squats Its ok…but I had the strength to do much more…and just lacked the drive :mad: :mad:
 
kabuki

kabuki

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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)
140x12
230x6
300x5
370x5
420x5
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)
170x12
260x8
310x8
335x7 +2reps
YouTube - Incline w/Bands

Bench Lockouts w/ pause at top
410x5
500x5
550x4 +10lbs still moving up but a long ways to go.

Supra Press downs (with 90lbs in bands)
95x12
140x12
170x8 +10lbs
160x8x8
 
kabuki

kabuki

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Speed Deadlift @ 75% with 30-45 seconds rest between singles
140x6x3
230x3
320x3
410x1
480x1
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
230x8
320x4 stopped set short and decided I wasn’t going to do these tonight

Pull downs – no band tension this week.
115x8
165x8
190x8x8x8

Rack Pulls – From knee (This is 2” higher than last week)
500x3
590x3
680x3
745x1 weight fell off bar
745x3 weight fell off bar
765x5 YouTube - Broadcast Yourself.

Face Pulls (45lbs in band tension)
70x12
115x12
125x12x12x12
 
kabuki

kabuki

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An Important Note For Someone

To whomever it is that is flaming me on You Tube and accusing me of not knowing how to lift and calling me fat.

On not knowing how to lift, I do. I am a competitive lifter that is rarely called out for not performing a lift to strict standards. When I do partial lifts I make no bones about it and don’t even attempt to call it a full lift…I’m doing partials that day. If you don’t understand what I’m doing you need to do some serious research.

On being fat. I’m glad you feel you can judge my BF in videos where only my calves and forearms are visible. I’m assuming your making the judgment on the large size of my stomach. What you do not know, and what I don’t discuss often is that I have a disfigurement I will never be able to be rid of. Due to malnutrition as a homeless child my ribcage is distorted and points out at 90deg to my body and my stomach is distended. Luckily that is all. Unlike my 3 younger sisters who I ended up taking over custody and raising; who as adults are all under 5’ and 100lbs in BW due to FAS.

I don’t appreciate your ignorant and unneeded personal attacks. I am only posting online to keep myself motivated and to inspire others to see what an average person can achieve with training hard, eating right, and OTC supplements.
 
kabuki

kabuki

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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)
45x6
200x3
290x3x3x3x3x3x3x3x3 (30 seconds rest between sets)

Overhhead lockouts
140x12
230x8
320x8
370x5
340x5

Skull Crushers
90x12
130x12x12x12

Front Raises
30x12
35x12x12
 
Beelzebub

Beelzebub

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smart move on the time off, a lot of guys don't understand that aspect of training. and whoever the chump is, don't sweat it. you'll find that the majority of guys are much braver behind a computer screen or in a car where they can drive away. 'punk b!tches' is the correct term i believe.
 

Discodogg

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Great log, great numbers and holy s**t - Nice PR's over the last three weeks! Subscribed.
 
kabuki

kabuki

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smart move on the time off, a lot of guys don't understand that aspect of training. and whoever the chump is, don't sweat it. you'll find that the majority of guys are much braver behind a computer screen or in a car where they can drive away. 'punk b!tches' is the correct term i believe.
Unfortunately I know the need, but have a long way to go in listening to my body and not being to stubborn. I pushed it a few weeks longer than I would have liked this time, to line it up with a 3 day weekend.
 
kabuki

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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
140x6x6
230x3
320x3
410x3
500x2
565x8 one of the singles here: [ame="http://www.youtube.com/watch?v=z7jSVLtW0BQ"]YouTube - speed Deadlift[/ame]
These were much slower than I would have liked…think I skip the 600x6 next week.

Bent Over Rows – Bar well below knees
230x8
320x10x10x10x10 last set: [ame="http://www.youtube.com/watch?v=vu71mIWJDDU"]YouTube - Bent Rows[/ame]
At least I kept it light here and really hit some volume

Wide Grip Pulldowns – 90lbs in bands
115x8
160x8
185x8
205x8x8x8

Barbell Shrugs
410x12
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
95x12
115x12x12x12 Last Set: [nomedia="http://www.youtube.com/watch?v=vg9b3u3YT1M"]YouTube - Broadcast Yourself.[/nomedia]

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 :).
 
kabuki

kabuki

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BW upon waking 236.2

Short but solid workout tonight

Speed Bench - 30seconds rest between sets for 3x8 - 155lbs in bands
45x12
135x3
225x3
275x3x3x3x3x3x3x3x3 Last set: [nomedia="http://www.youtube.com/watch?v=4gFK4or8w5s"]YouTube - Broadcast Yourself.[/nomedia]

Military Press - suspended @ bridge of nose
100x12
140x12
230x12
280x10 [nomedia="http://www.youtube.com/watch?v=OvD--z1LB18"]YouTube - Broadcast Yourself.[/nomedia]

Skull Crushers
80x12
130x8
150x8x8x8 +30lbs [ame="http://www.youtube.com/watch?v=ClPJ0-164FI"]YouTube - Skull Crushers[/ame]
I've been doing heavy bands on all my tricep assistance excerises for the last 6 weeks. Dropped back to straight weight to see what kind of progress it was relating to. WORKING WELL as you can see above! I still have a rep or two left in the tank after the third set.

Dumbell front raises
25x12
30x12
35x12x12x12
 
kabuki

kabuki

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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.

Zercher Squats
140x6x6
190x5
240x5
320x3 arms told me this wasn't gonna happen tonight

Regular Squat
320x5
410x5
500x5

Then i said screw it, not tonight.
 
kabuki

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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. This includes anything that loads my shoulders such as squats, deadlifts, shoulders, etc.

I have a few tricks up my sleave that help with injury recouperation.

HEALING
IGF site injections - started
Super Cissus - is being shipped

INFLAMATION
Ibeprofin - started
Devils Claw Root - started
Ice Compression - started
Electro Accupuncture therapy - scheduled this week

NEW TREATMENTS that i may give a run with this injury
Laser Treatment - started
Prolo-Therapy - investigating

If anyone has any other advice let me know. In the past just getting the inflamtion down and letting the IGF and Cisus do their tricks has done wonders for me. I've gone from a torn hamstring to squating over 600 again in less than 4 weeks.
 
kabuki

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Feels like the igf is kickin in. Feeling much better. don't have full range of motion back with my right shoulder, but no pain when taking deep breaths.

Went to gym hoping for at least a mediocre training session...didn't achieve it. Damn i hate commercial gyms. all the equipment i could use was busy, so i had to wait and do stuff out of order. Didn't push anything to hard and didn't use the grips so it was hard to stay seated or laying down properly.

Leg Extension
170x8x8x8

Seated Calves
Unknownxunknown

Leg Press
225x8
495x8
675x8
855x8
1035x8x8 started to get real flushed...not sure if it was to much pressure on chest cavity.
855x12x12

Leg Curls
100x12
130x12x12x12

Leg Extension
250x10x10
200x10

Lame workout, but at least it was a workout.

I go in for the ProloTherapy injection tommorrow. Lets see what that does. Super Cissus RX showed up tonight.

Now i've got to go figure out how to get some 44inch tires from the back of my truck to my shop with one arm.:mad:
 
BigCasino

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I just wanted to let you know how much I appriciate this workout log you have been maintaining here at AM.

I just now stumbled across and read through all the entries. First off, awesome progress! I'm actually fairly similar to you in height, weight, and appearance, even the mustache and goatee, I might end up posting a photo it is that similar lol. You deffinately kick my ass when it comes to the numbers though, I only come close on deadlifts, but I must say it is very inspiring and motivating. I'll consider it a great accomplishment if I can squeeze some similar performance figures out of my body in the future. I've been slow to make the transition fron bodybuilding training to powerlifting, but it is definitely where I am headed, and again this log is very educational and inspiring.

Please keep up the great work, reps for u!:squat:
 
kabuki

kabuki

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I just wanted to let you know how much I appriciate this workout log you have been maintaining here at AM.

I just now stumbled across and read through all the entries. First off, awesome progress! I'm actually fairly similar to you in height, weight, and appearance, even the mustache and goatee, I might end up posting a photo it is that similar lol. You deffinately kick my ass when it comes to the numbers though, I only come close on deadlifts, but I must say it is very inspiring and motivating. I'll consider it a great accomplishment if I can squeeze some similar performance figures out of my body in the future. I've been slow to make the transition fron bodybuilding training to powerlifting, but it is definitely where I am headed, and again this log is very educational and inspiring.

Please keep up the great work, reps for u!:squat:
Thanks man. Good luck with your training. shoot me a PM if you start a log. I'm not always on this board.

Hopefully I'm up and running shortly. I'm really hopeing i don't have to take the full 6 weeks off from training...but right now i'm still in pain and don't have full mobility with my shoulder.
 
kabuki

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Light Benching and Triceps tonight.

No video's as i'm just doing light recouperative stuff. Sick as a dog...but couldn't help but lift today.

Anyway. I'm not supposed to be doing pressing movements but the collarbone is feeling real solid. The only problem is some neck and trap muscles that tie into the back of the collarbone are still totally tweaked out. Trying to get into to have some elctro acpuncter this week to get them to release a bit. It seems to deep for the Tens Unit to do much good, but i'm trying anyway.

Light Bench Press
45x20x20
100x20
150x25x25x25x25x25x45x30=200 reps

Light Supra Pressdowns (95lbs in bands)
95x20x20x16x16x16

Cooldown by unloading two Unimog axles from back of truck to shop. Training partners hate the fact i always have them doing stuff like this when they show up...but i tell them its a small price to pay for the free gym and training i provide. Wouldn't you agree???
 
Beelzebub

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good luck with the healing brutha. use your head and don't let your ego be the guide.
 
kabuki

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good luck with the healing brutha. use your head and don't let your ego be the guide.
i hear ya. I'm keeping what lifting i'm doing at 1/4 the weight of what i would typically handle in a given week.
 
kabuki

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wow...i'm just not in the shape i need to be for the high rep routine that i'm stuck with now. embarrasing day, but at least i did something. I may have to do some cardio to work on getting in shape for this.

Still sick but on tail end.

Squats ( below paralell and no belt/wraps/ect.)
45x16 - i knew it was going to be tough when i got winded on this one and stopped short of my 20 LOL.
135x20
225x20x20x20

Had to lean over a bit much to keep the bar weight on my back and off my shoulders. low back locked up so bad i could barely walk after the third set so i had to skip leg presses.

Leg Extension
200x16x16x16x16x11

Leg Curls
120x16x16x16x12

Like i said very pathetic. I was supprised at how much of a toll the high rep squats took on me. But at this point i'm still ahead of the game as far as recovery.

I got scheduled in to see my accupuncturist tommorrow, for a little electo-accu. See if that will help clear up the trap and neck muscle issues tieing into the collarbone.
 
kabuki

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WoW! i'm coming back quick.

Bench tonight. Still high rep stuff and no vids. probably start the vids back up next week.

Bench
45x20
110x20
170x20
230x25x20x15x15=75reps

Incline Bench (30lbs in bands)
75x15
170x15x15x12

Supra Pressdowns (90lbs in bands on working sets)
95x12
140x12x12x12x12x12

Seated side laterals (light due to neck)
10x20
20x20

Dumbell shrugs (light again)
45x20x20

Rervers grip Supra Pressdowns - curl bar (45lbs in bands)
95x9x9x9x9
 
kabuki

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still light because i don't want to load the shoulder to much yet...but slowly climbing in weight. And just so you understand, even though its light these workouts are tough on me as i have not done cardio in over 5 years, or over 6 reps on a core lift on regular basis for years. Ok, i'm done:nopity:

Squats
140x10x10
230x10
320x65 done in 3 sets in 7 minutes :whipping:
middle set here [nomedia="http://www.youtube.com/watch?v=bHpWVIjHtVs"]YouTube - Broadcast Yourself.[/nomedia]

Dumbell Lunges
50x12
85x12x12x12

Reverse Hypers
75x12
100x12 [nomedia="http://www.youtube.com/watch?v=4ZpC3Irznfw"]YouTube - Broadcast Yourself.[/nomedia]
150x12x12

I love my reverse hyper attachment as it folds up against the wall...which is critical with my limited space.

Not to enthused with my Squat form again. Leaning over to far which is also causing my depth to be shallower than i like, and fatigueing out the back.
 
kabuki

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went to chiropractic sports physician this morning. he said looking good but my strained SCM is still pulling on my clavical. It was little out of position and needed a little nudge. This afternoon I went and got a second ProloTherapy shot just for insurance as he said I only needed the one. Damn makes everything tender and swollen. I knew it woul make tonights workout a *****...but I'm up for the:whipping:

Speed Bench (155lb in bands)
45x10x10
130x10
275x3x3x3x3x3x3x3x3 30 seconds rest between sets.
last set: [nomedia="http://www.youtube.com/watch?v=cRV0x1OCyvk"]YouTube - Broadcast Yourself.[/nomedia]
good speed considering...but slower than i'm used to.

Military Press Lockouts from eye level
45x12
140x12
230x12
230x20
280x16x12

Skull Crushers
80x12
130x12x12
80x20

Dumbell Front Raises
25x12x12x12x12

damn i'm sore now but that is expected after the injection and the collarbone doesn't seem to have shifted....but its hard to tell as the chest is still swollen around the injection.
 
kabuki

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Nothing to exiting today.

Deadlift
140x10
230x3x3
405x1x1x1x1x1x1x1x1 30 seconds rest between each.

Bent Rows - Bar starting at mid shin
230x12
280x12x12x12x12

WG pulldowns (90lbs in bands)
100x12
165x12
190x12x10x10x10

Shrugs
320x3...didn't feel good at all. so i stopped here.

Bent Rows - CG False Grip - Bar starting at mid shin
230x12x12x12x12

Face Pulls (90lbs in bands)
90x12
140x12x12x12x12

Thats all.
 
brass monkey

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man i thought i was the strongest snowboarder on the board
nice log bro i hope you heal up quick
 
kabuki

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kabuki

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Bench night.

Bench
140x12x12
230x12
280x3
320x12 right side felt like was going to give out so i had partner grab it...play it safe.
250x19
230x15

Incline Bench (30lbs in bands)
170x12
210x12x14x12

Pressdowns (90lbs in bands)
95x12
140x12
160x10x8x7
140x8

The set with 320 was funny. I ripped open a cut on my thumb while lifting and the blood starting pooring down my arm. know one noticed untill i yelled to grab and rack it and then they all noticed the blood covering my forearms, elbow sleeve, and floor and thought something had gone terribly wrong. Wished I'd filmed that one. would have been good entertainment value anyway.
 
kabuki

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BW upon waking 234.8...down a few pounds this week.

ok...i'm starting to get pissed myself. I need to step it up this week and quit letting the weights win the battle. Everything felt heavy tonight and I didn't push myselt to hit my reps.

My form on the squat is still sucking...leaning way to far forward when i'm in the hole.

Squat
45x10x10
140x6x6
230x6
320x3
370x16 [nomedia="http://www.youtube.com/watch?v=NuA66Txjalo"]YouTube - Broadcast Yourself.[/nomedia]
Did another set to punish myself for not pushing out 20. and went super deep for extra punishment. also focused on not leaning over after watch last vid.
370x10

Good Mornings - not the best form as its been 6-9 months since doing these regularly.
45x6
140x8
230x8
280x10x10x10 [nomedia="http://www.youtube.com/watch?v=KsAdPk1Bncc"]YouTube - Broadcast Yourself.[/nomedia]

Dumbell Lunges
85x12x12

Reverse Hypers
50x12
75x12x12
100x12x12
kept these light tonight and really focused on pulling them up high and tight.

I was exhausted by the end, but don't feel like i got much out of tonights workout.
 
kabuki

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BW upon waking 236.6 gained back a couple pounds after squating yesterday, and felt much better today.

Speed bench (155lbs in bands)
45x10
255x3x3x3x3x3x3x3x3 (15-30 seconds rest between sets)
forgot my warmups and forgot to film the last set, but much faster than last week.

Suspended Military press from forehead
140x12
190x12
230x12
280x12x12x12x12 [nomedia="http://www.youtube.com/watch?v=XOd6KtW3wBs"]YouTube - Broadcast Yourself.[/nomedia]

Skull Crushers
85x5
135x12x12x12x10 [nomedia="http://www.youtube.com/watch?v=YZvRI7M1qKU"]YouTube - Broadcast Yourself.[/nomedia]
tricep/elbow was real tight, so that first set was slow...probably from lack of warmup before speed bench

Front Raises (Band Resisted)
minix12
SuperMinix10x10x10

I REALLY LIKED the band resisted front raises.
 
kabuki

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BW upon waking 237.0

Well, i was disapointed with two of my workouts this week so i decided to hit a bit more volume tonight on deadlifts. I also thought it my help loosen up my hammies and glutes that were fried from my high rep squating 2 days agon. not that impressive as i'm still not used to high reps in general...let alone the fact i rarely do more than a tripple with them.

Deadlifts - thought i would play around with sumo stance again. still getting feel for it.
135x6x6
225x3
315x3
405x3
495x15 [nomedia="http://www.youtube.com/watch?v=kxwIWwUBW5A"]YouTube - Broadcast Yourself.[/nomedia]

i'm happy with it considering how sore i was going into workout...and i just don't do this type of work.

Bent Over Rows - Bent till bar is mid shin
225x12
275x12x12x12

Pulldowns (90lbs in bands) -these baby's are hard.
140x12
190x12
210x10 [nomedia="http://www.youtube.com/watch?v=WPlPv5KAmxQ"]YouTube - Broadcast Yourself.[/nomedia]
not pictured on the last set - one last rep where i held it in back position for a 5 count

Shrugs - I WAS ABLE TO DO THEM THIS WEEK WITH NO PAIN!!! More Progress!
But kept it light by doing Super Wide grip outside rings.
410x20x20

Bent Rows - false grip, same depth as above
225x12x12

Face Pulls (45lbs in bands)
95x12x12x12

Feeling good with VERY LITTLE PAIN in the chest/neck/clavical. A nice solid finish to an otherwise mediocre week.
 

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