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

Nice work converting people. It seems like you haven't pulled in a while. Do you have an injury preventing from DLing?

i did doing some sumo pulling every other week. All raw and waving it upwards so its not to heavy yet. remeber i'm not to good raw sumo when it gets heavy so the numbers are down. but need to perfect form since thats what i've been using.

Thanks Alex
 
I wish I could train with Kabuki. :sad:
drop by any time i'm always up to abuse someone new:hammer:


shittay workout last night. had an AP and Pslin w/100g carbs. Definetly wasn't enough carbs as i had not had any all day prior to that as well.

Super wide stance squats (walkouts)
55x6x6
155x5
245x5
335x5
425x5
didn't want to handle any more than that setting up super wide with walkouts.

Regular stance and deep
515x2x2x2
565x5

Box Squats
605x1
695x1x0

ugghh crappay

Wide Stance GM's with toes forward
335x6
385x9

salad and a bunch of raw fish for dinner.

also fustrating that BW has not moved this week! But i did measure my waist this morning and its another .25" smaller! so i'm motivated again...heading out door right now to do some HIIT sled pulling with nothing but BCAA's/NOS Ether/Recreate in my system.

also likely pick up all the assistance stuff, like GHR's, i missed last night on Sunday.

LETS GO BURN SOME FAT! on to depleted HIIT PULLING!
 
i have a question. I know you have upped the volume as you are dropping weight, but when you were in a normal faze I remember you doing very few top sets, like maybe 1 or 2 per movement. I don't just mean ME movements, but things like rows or RDLs. What was the logic behind this? I am thinking of trying something like that soon and was wondering what your feedback on it was.
 
that wasn't just for anything. all my assistance stuff was in the 3-4 sets range. but heavy multijoint lifts such as RDL, BB Rows, GM's. I would work up to just 1-2 very heavy sets in the 6-12 rep range.

No logic really. I would not do every session like that. Lets say I was doing BB rows i may work up to a heavy set of 6 every week (but waving weight up) after final week i would drop the weight down and hit a 4x12 for a couple weeks progressing the wieght like that.

RDL's, GM's and things like that. Just saving time and energy after a long squat session. quick warmup and then 2x8 at a heavy weight is more than taxing enough esp after ME squats.

dunno...just what i do.
 
bad news...i definetly tore my pec. i've been failing to admit it to myself and hoping it would go away (very unlike myself). Finally admitted it on Friday night....hard to ignore when just moving stuff around, getting out of bed, coughing all hurt and its been 1.5months now and not getting better. if anything getting worse recently.

Good news...i have pinpointed where it is at. Nice knot right where my pec ties into my ribcage at the center of my chest. This will make it easy to resolve when i go to my ART guy.

No heavy benching. Nada. No. If it doesn't heal quick some local increases in igf levels may be in order.

Bench
45x5x5
45#1s x5x5
45#2s x5
45#3s x5
95#3s x3
115#3s xx3x3x3x3x3x3x3x3 w/30 second rest

DB Military - Bands attached to floor
50x12
50#1's x12
50#2's x12
50#3's x12x8
that last weight was interesting!

Skull Crushers
80x16
130x0
didn't like how it loaded chest...moved on

Supra pressdowns
2bands + unknown weight x12x12x10x10

Overhead band extensions - Switching straight to face pull
ext
#1 x20x20x20
fp
#1 x12x12x12

icing pec now. hopefully get into ART guy tomorrow. Get this stuff resolved.
 
Sled Pulling 125lbs x15min. Ok yesterday we used 2 new sleds we made. I don’t know if they were not broken in yet or the weather changes increased the friction (yes this happens to a high degree at work due to truck traffic in commercial area) whatever it was both partner and I barely made it out of parking lot (stickiest area). Made a full distance for the first leg. But simply couldn’t finish on the way back. Took several breathers and did some serious thinking about unloading weight on street and driving back to pick it up. That would have been a little embarrassing so we did finish pulling it in. Brutal.

ART therapy on Chest followed by ice. He worked it good and my chest is damn sore today from the work.

Meant to do an Arm and AB workout last night but by the time I got done picking up all the lumber in my driveway, sweeping it, and spending another 45min mowing the lawn I was beat. Went to bed early. Wish I would have got that AB session in but trying to get caught up on a few things.
 
Your explanation about accessory work makes sense. I was just asking because you are one of the only Drug Free lifters that I know that is surely clean that uses a routine similar to mine. I've had trouble figuring out proper volume in order to avoid overtraining and I was setting up my new routine and think I will try what you have spoken of with my DB rows, military presses and similar movements
 
Your explanation about accessory work makes sense. I was just asking because you are one of the only Drug Free lifters that I know that is surely clean that uses a routine similar to mine. I've had trouble figuring out proper volume in order to avoid overtraining and I was setting up my new routine and think I will try what you have spoken of with my DB rows, military presses and similar movements

let me know how it works. I don't have a lot of time these days to peruse the forums and keep up on training logs. this is a crazy year.
 
draining day at work. def not primed for training

Raw Sumo Deadlift
135x6x6
225x3x3
355x3
435x3
485x1
525x0x1
585x5 used straps
don't ask me how i pulled that last one out of my ass. It was taking everything i had to break the weights off the floor today.

GHR
#1band x16
just a demo for new partner

Stiff Leg Rack pulls (bad form rack pulls)- below knee no straps
415x3
505x3
595x5 w/10count hold on last one

normal form rack pull
675x1 w/15 count hold (i think i counted fast though)

Next two excercises done back to back dropping straight from pullups down to bench then 2 min rest

Sternum Pullups
BWx5x5x5

Band REsisted Bench Setups - 5 second hold at contraction (chest)
#3 x5x5x5
7 second counts on last set

Close Grip Sternum Pullups (6")
BWx6x6x6x6

Hammer Curls - Simultaneous
40x12x12x12
 
i appreicate the comments guys...but there is a hell of a lot stronger than me out there.
 
took the day off yesterday from work to work on projects so i skipped training and/or sled work.

Did slip out this morning for a short workout at a commerical gym with a friend. When you train at a commerical gym regularly you get used to everyone staring at you but it always catches me off guard now and throws my focus out a bit.

Box Squats w/#5's large band (band weight not included below)
Low box - about halfway between midshin and knee.
45x6x6x6
140x5x5
140#5 x5
230#5 x5
320#5 x3
410#5 x3

500#5 x2
550#5 x2x2
500#5 x2x2

Hip Abd
few plates shy of stack x12x12x12x12

Pull Thru's
#5 x15x15

Squatting felt real good as I was able to do wider stance today although taking it out of rack at super wide stance was a *****.
 
Belt and knee wraps only?

no knee wraps but an old inzer single ply suit that i cut the top off of and just use the bottom to keep my hips from fatigueing out with that wide stance.
 
Do you do any work for your side delts, or just only front/rear ?

not this last couple training cycles but I like to do just some light db or band lateral raises. Not really strength development. Just keeping them active with 4 sets of 12 reps at the end of a workout.
 
It was time to collect membership dues from the guys today. Warmups included removing a tall awkward 700-900lb machine from the back of my truck. Followed by moving 6 x 100lb plates down the driveway and into the basement.

Short workout due to long warmups. Chest was feeling GREAT so I probably did more than I should have.

Band Assisted Benching
45x6x6
145x6
Add bands
195x5
235x5
325x5
415x5
465x4

Supra Pressdowns
60+3bands x12x12x12x12
 
Lunch time Sled Pulling – moved to loop through parking lot to spur more interest and awareness as they have had a huge positive response at other building from doing this. Sleds pop right over speed bumps like they are not there (I was worried about this). Also had another leader at company join me as well. A few weeks ago he was telling me how he didn’t need to as he mows his lawn which is the same thing….he was a bit shocked and walked away with a new respect and commitment to join at least 2 sessions a week.

125lbx x15min

ART therapy on chest and a little on traps. The knot in my pec is nearly gone after the first sessions! Going to avoid wearing my shirt for awhile as the pressure across my chest seems to be what’s aggravating it.

Forgot to do my evening arm/ab session after doing chores and working in shop.

Also 233.0 this morning. Five more pounds I’ll be within range of making 220’s (remember I’m actually 4lbs heavier than the morning weights I report which is dehydrated and fully evacuated)
 
i really feel my new training program is coming together. I may not post huge numbers at my next meet as that isn't the focus at the moment...but all the pieces seem to be working well together.

Bent Over Rows - bar is midshin at bottom - deadlifted off floor of course
45x6x6x6
135x6x6
225x6
315x6
385x9x8 (5lb PR!)

Sternum pullups
BW x7x5x5x5

Band Resisted Bench Setups - hold for 5 count at contraction (chest)
#3 x5
#3#1 x5x5

Bent Over Rows - False Grip
275x8x8

DB Rear Delt Flys
50x12x11
40x12

Shrugs - Wide grip Fat Trapbar
205x12
295x12
385x20x14x12 grip and trap failure pretty much same time on last 3 sets.
 
how...in...the...hell... did i miss this thread?


god damn man... ill be reading this when i get some time...

very impressive
 
how...in...the...hell... did i miss this thread?


god damn man... ill be reading this when i get some time...

very impressive

thanks man. been skipping on vids lately as to much else going on in life right now.
 
afternoon

Sled 125lbs x10min.
The new loop around the parking lot is super sticky! some points it was all i could do to keep the sled moving forward. Will have to drop 20-30lbs off.

Evening

all done as kind of a loop with no rest. Did rest 2min after first loop to talk w/wife

Situps - upside down on GHR
BWx12
BW+25lbs x12x12x12

Hammer Curls
30x16x16x16

Band Presses x30

Band Rows x30

Wheel of Death x20
 
pretty damn beat up going into tonights workout. Still sore from the tough session on Wed and then the sled pull that was to heavy yesterday. draggin all day

SSB squats
85x5x5x5
175x5
265x3
355x3
445x3
535x2
585x0

Good Mornings - wide stance toes pointing forward
245x5
335x5
425x8
475x6

Romanian Deadlifts
245x8
445x8x6

Glute-Ham Raise
BW x12x12x12

Hip Abduction
#1x12x12x12

vid just for shits and giggles even though nothing was heavy.
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slept in 2.5 hours this morning. REally needed it!

Sled Pulling - used new sled...has a lot more drag!

all 45-60sec pulls with 45-75 sec rest.
start as reverse sprint on toes then spin for hard long stride forward, and barely finishing each one with short stride forward.
125lbs for 2 pulls
150lbs for remainder
switched to anti theft mode at 10min even though cold and overcast
17min almost puked in middle of pull while trying to spit.
18min done with HIIT
21min had 125lb sled in back of yard after pulling thru wet grass.

My hammies are hating me after last night and then heavy pulling this morning instead of recouperative pulling.

ok...time to get something in tummy. only had BCAA's and recreate this morning.
 
Hey just thought I would give you a GHR tip. first of all, looking so much better than when you first started. One little thing. At the very very top you kind of do a mini back raise to make your body vertical. Instead of this, focus on contracting the glutes and pushing them back. Almost like you are poking your ass to the back slightly. Only that very top portion.

Also for another variation, try 1 legged GHR's. Those will mess your day up fast. Another good one is keeping your upper body parallel to the ground and moving straight back and forth, like superman with your arms straight at your sides. These are kind of weird and you can do them with a bar on your back if you need to but they hit it in a different way. Just a few variations I've picked up along the way that are pretty handy.
 
thanks.
 
AM

Sled pulling
115x15min little light as hammies have been fried since Fri/sat combo.

Skipped Active Release this week to meet with midwife

PM
done as a circuit not consecutively as shown below

Situps - upside down on GHR with band resistance- Yeah BAby!
x12x12x10x10

Hammer Curls - concurrently
35x16x16x16x12

Band Press
x30

Band Row
x30

Leg Raises off bench
x15x20
 
Nice PR and sick workout tonight

Sumo Deadlifts - raw
45x6x6
135x6
245x6
335x5
425x3
515x1
600x8 (Straps)

Sumo Deads off 3" blocks
425x3 double overhand no straps no belt
425x6 over/under

Stiff Leg rack pulls - below base of knee
495x5 held for 10 seconds on last one
600x5 held for 15 seconds on last one (Wraps)

4 loops through the following :
Sternum pullups x5
no rest
Band Resisted Bench Setups x5 - holding 7 seconds at contraction

Band back raises (Band GM's)
#4(2)+#3(10) x20reps
#4(3) x13reps

Sternum pullups x7

hell of a workout.
 
Work stress the last couple days has been rough and it got to me yesterday and I didn’t end up eating much/anything…which only made it worse.

6pm training after only having a piece of lean ham for breakfast and a lone gourmet chicken sausage at noon.

Band Row x30
Band Press x30

Next two supersetted

Reverse GHR sit-ups
#1band +BW x16x14x12x12

Hammer Curls – simultaneous
35x16x16x16x16

Sled Pulling
135lbs x 10 min

Don’t even know why I tried the pulling, that was the lamest slacker sled session I ever had. I did put some effort into those band resisted GHR sit-ups however.
 
i had a few questions on the sled pulling.

I have looked over a lot of the 30!!!! pages of this thread and i cannot find a picture or video of you sled pulling. i would like to see how yours is designed. i have one but i am having a few issues.

1. how is your harness/strap connected to your body?

2. i see that you pull at work, HOW do you deal with the noise? I have been kicked out of two "abandoned" parking lots because of the extreme unpleasant sound.

3. have you done it on grass? if so, who owns the land your are destroying?


if you could take a few seconds to answer some of my much needed GPP questions, i would appreciate it!
 
i had a few questions on the sled pulling.

I have looked over a lot of the 30!!!! pages of this thread and i cannot find a picture or video of you sled pulling. i would like to see how yours is designed. i have one but i am having a few issues.

1. how is your harness/strap connected to your body?

2. i see that you pull at work, HOW do you deal with the noise? I have been kicked out of two "abandoned" parking lots because of the extreme unpleasant sound.

3. have you done it on grass? if so, who owns the land your are destroying?


if you could take a few seconds to answer some of my much needed GPP questions, i would appreciate it!

ours look just like this
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They make a little bit of noise but not that much...you can hold a conversation with someone pulling next to you. That's unless you get some loose debris caught up in the front of it then it will rattle around.

I use a strap that just goes around my waist in so that i can spin forwards to backwards without stopping. lots of people also attach to belt.

Grass works good but use much less weight as it will provide a hell of a lot more friction. doesn't seem to damage my lawn when i have to pull it around the house when the driveway is full.
 
SSB box Squats
85x6x6
175x5
175#5 x5
265#5 x5
355#5 x5
405#5 x2
475#5 x2x2x2x2x2

475 plus the large bands was an ass kicker

GHR's
BWx16
BW#2band x20x12x12x12x7
BWx14

Hip Abduction
#1x20x12x12x12

loading a video with my lifts for the week. Will post it later.
 
last week training
[nomedia="http://www.youtube.com/watch?v=kzAL4zZIJrw"]YouTube - Broadcast Yourself.[/nomedia]
 
thanks for the quick answers buddy...

this log has helped me quite a bit. we appreciate it. keep up the good work.
 
no prob man



Sat AM depleted training

Band Rows x30
Band Flys/Press x30

I can’t remember if I did situps and curls or not now???

Sled pulling 135lbs x 12min

Sun – forgot to eat except for breakfast and dinner while working on my project….but I did keep BCAA’s in me during the day. And weighed in at 229.8 Monday morning!
 
wasn't feeling top notch and was getting a little light headed during warmups so i took it easy on warming up but started missing working weights and feeling worse. called it quits early.

Bench
45x6x6
145x6x6
2brd
225x5
325x5
415x3
add shirt
505x5
555x3
600xmiss

Pin press w/3 second hold out
415x5

done

decided to sleep in and take the day off and knock out some projects after getting the extra rest. feeling a bit better.
 
Felt better yesterday but not 100% so I skipped some items in my program. Pretty sure I picked up some viral infection. The fever is gone as well as the swollen lymph nodes in my neck and fatigue has been reduced (as of this morning I’m feeling pretty damn good).

Bent Over Rows
45x6x6
135x12x12
225x8
Add straps for grip
315x8
405x6 not perfect
315x12x12 strict
Invalid Link Removed

Sternum Pullups then drop straight to Bench Setups (band resisted w/5count at contraction)
Pullups x7x7x7
Setups x5x5x5

Shrugs – Wide Grip Fat Trapbar
295x12
385x20
475x16
 
Definitely feeling better and like my normal top o’ the world cocky self, unlike the last few days.

Sled pulling at lunch – 4 people wide through the work parking lot past the smoking shacks and the people eating off the roach coach. :thefinger
115x13min
 
quick 20min session

Window Washers
2 each side...cieling to low

Wheel o death
knees x 10
Standing x7x7x5 yehaw! PR
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GHR situps stretching at bottom
x16
check stretch on last one...that is what i'm doing lately for arch on bench.

Hammer Curls - simultaneous
35x20x18x18

Band Side Delts
x12x12

band Face Pulls
x12

Band Rows
x20

Band Press/flys
x30
 
Body fat has dropped quite a bit Kabuki. I'm cutting too, not too long though. I made the mistake two years ago of cutting too much. Right now Its ok for me to get a lil pudge, I can always do a mini-cut to control it. I'll not diet down extremely any more in till I have put on more mass Than when I'm where I'm at I can cut and look big and ripped.

Kabuki do you agree that when you have more bodyfat you can gain muscle faster . Than staying lean all year round.

In other words if you take a powerlifter that lifts heavy, eats clean(surplus calories) and some bodyfat , when he does get huuge and cuts he'll be a lot bigger than the guy who stays lean year after year and try's to add muscle?

Most of the biggest bodybuilders were once massive power lifter's, than got shedded up and destroyed the competition that stayed lean year round. Once you get big sure you can stay lean, in till than this is my goal.
 
Body fat has dropped quite a bit Kabuki. I'm cutting too, not too long though. I made the mistake two years ago of cutting too much. Right now Its ok for me to get a lil pudge, I can always do a mini-cut to control it. I'll not diet down extremely any more in till I have put on more mass Than when I'm where I'm at I can cut and look big and ripped.

Kabuki do you agree that when you have more bodyfat you can gain muscle faster . Than staying lean all year round.

In other words if you take a powerlifter that lifts heavy, eats clean(surplus calories) and some bodyfat , when he does get huuge and cuts he'll be a lot bigger than the guy who stays lean year after year and try's to add muscle?

Most of the biggest bodybuilders were once massive power lifter's, than got shedded up and destroyed the competition that stayed lean year round. Once you get big sure you can stay lean, in till than this is my goal.

That is what i believe and what I have done. At this point I don't really want to get any bigger. So its time to do my final cut to get lean and stabalize. But that is why I have carried the excess fat for many years now.

I know many argue otherwise but I've never bought it. You can obviously gain lean mass while staying lean...but not as effiecinelty as when your above 12-15% fat.

It will probably take me a good year to get down were I want to be. I'm cutting fairly aggressivly right now to make a wieght class change and after that It will be much slower.
 
this is great.
the GHR stretches look awesome for bench positioning.

the WOD looks scary. I have some decent tightness in my low back with that standing movement, id like to work on this quite a bit...

great posting bud, glad to hear your feeling better
 
If you here i have been killed in a freak gym accident, it is because i tried the stretch on the GHR. Good ****.
 
If you here i have been killed in a freak gym accident, it is because i tried the stretch on the GHR. Good ****.


LOL

didn't know you guys would like my unique stretches so much. i've got a video just showing bench setup stretching but i did that one before experimenting with the GHR.

go all the way around and then push on the floor with your hands. pause it then stretch a little further. repeat. Great quick way to loosen up the stomach prior to benching.
 
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