Bad Ass Kabuki's (ALR's JW/BAM/Restore) Log
- Thread starter kabuki
- Start date
kabuki
Well-known member
Week 5 Day 3
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 Invalid Link Removed
Last 2 singles Invalid Link Removed
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 Invalid Link Removed
360x8 +10lbs current PR
380x9 +30lbs ALL TIME PR Invalid Link Removed
Behind Neck pulldowns – using my custom pulley machine setup for bands and weights making it very hard! (90lb in bands today)
140x8
165x8 Invalid Link Removed
190x8
215x8x8x8 +5lbs
Bent Rows – False grip and nice and deep
280x12x11 Invalid Link Removed
Face Pulls (45lbs in bands)
95x12
115x12 Invalid Link Removed
125x12x12x12
Strict non alternating Dumbell Curls – yes I actually did some curls again
40x12x12x12
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 Invalid Link Removed
Last 2 singles Invalid Link Removed
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 Invalid Link Removed
360x8 +10lbs current PR
380x9 +30lbs ALL TIME PR Invalid Link Removed
Behind Neck pulldowns – using my custom pulley machine setup for bands and weights making it very hard! (90lb in bands today)
140x8
165x8 Invalid Link Removed
190x8
215x8x8x8 +5lbs
Bent Rows – False grip and nice and deep
280x12x11 Invalid Link Removed
Face Pulls (45lbs in bands)
95x12
115x12 Invalid Link Removed
125x12x12x12
Strict non alternating Dumbell Curls – yes I actually did some curls again
40x12x12x12
kabuki
Well-known member
Week 5 Day 4
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
Overhead lockouts – setup was actually 1” more Range of motion than previous weeks.
140x12
230x12
280x12
320x12 +2 reps Invalid Link Removed
350x8 +3reps
370x6 +20lbs ugly but I’ll take em. Invalid Link Removed
Supra Cable Skull Crushers (45lbs in band tension) – Check these out, wicked range of motion and easy on triceps with this bar.
95x12x12 Invalid Link Removed
115x12x7 +10lbs
Dumbbell Front Raises
20x12
30x12 -5lbs and multiple sets
Called it quits before finishing remaining sets of raises.
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
Overhead lockouts – setup was actually 1” more Range of motion than previous weeks.
140x12
230x12
280x12
320x12 +2 reps Invalid Link Removed
350x8 +3reps
370x6 +20lbs ugly but I’ll take em. Invalid Link Removed
Supra Cable Skull Crushers (45lbs in band tension) – Check these out, wicked range of motion and easy on triceps with this bar.
95x12x12 Invalid Link Removed
115x12x7 +10lbs
Dumbbell Front Raises
20x12
30x12 -5lbs and multiple sets
Called it quits before finishing remaining sets of raises.
kabuki
Well-known member
Week 5 Day 5
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 Invalid Link Removed
550x3 Invalid Link Removed
600x3 Invalid Link Removed
Half Squats – These were not as deep as last weeks so I can’t compare them.
590x5
680x5 Invalid Link Removed
730x5
770x5 w/long pause at end…also had to use chains as I couldn’t get all the weight on the bar. Invalid Link Removed
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.
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 Invalid Link Removed
550x3 Invalid Link Removed
600x3 Invalid Link Removed
Half Squats – These were not as deep as last weeks so I can’t compare them.
590x5
680x5 Invalid Link Removed
730x5
770x5 w/long pause at end…also had to use chains as I couldn’t get all the weight on the bar. Invalid Link Removed
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.
kabuki
Well-known member
Week 5 Summary
Invalid Link Removed
The body composition numbers don’t show much change this last week, but the strength just went through the roof, with nearly a 5% gain across the board in the last 1.5 weeks. With this level of impact on strength I will definitely be doing this cycle again in the future!!!
As far as numbers; an increase of .9lbs in BW this week with .8 of that being in BF.
A side note on BF percentage. I am using my old set of calipers for this log as it is what I started the log with. My new digital calipers show my BF around 2-3% higher. I will however continue to use the old calipers throughout this log for consistency’s sake.
Week 5 review (1-10 scale, 10 being highest)
• Strength – (9) I simply was not expecting this kind of strength increase from this stack.
• Size – (5) No change this week except minimal BF gain while bulking.
• Side Effects – (8) Occasional joint pain is minimizing.
• Recovery – (7) Recovering quickly.
• Mood – (6) Good mood.
• Overall assessment - (7.0) average of above scores. Excellent Strength gains this week.
Invalid Link Removed
The body composition numbers don’t show much change this last week, but the strength just went through the roof, with nearly a 5% gain across the board in the last 1.5 weeks. With this level of impact on strength I will definitely be doing this cycle again in the future!!!
As far as numbers; an increase of .9lbs in BW this week with .8 of that being in BF
.A side note on BF percentage. I am using my old set of calipers for this log as it is what I started the log with. My new digital calipers show my BF around 2-3% higher. I will however continue to use the old calipers throughout this log for consistency’s sake.
Week 5 review (1-10 scale, 10 being highest)
• Strength – (9) I simply was not expecting this kind of strength increase from this stack.
• Size – (5) No change this week except minimal BF gain while bulking.
• Side Effects – (8) Occasional joint pain is minimizing.
• Recovery – (7) Recovering quickly.
• Mood – (6) Good mood.
• Overall assessment - (7.0) average of above scores. Excellent Strength gains this week.
kabuki
Well-known member
Week 6 Day 1
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. Invalid Link Removed
Flat got stapled when i tried for the 5th rep.
Incline Bench (w/30lbs in bands)
170x12
260x8
320x8 +10lbs Invalid Link Removed
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
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. Invalid Link Removed
Flat got stapled when i tried for the 5th rep.
Incline Bench (w/30lbs in bands)
170x12
260x8
320x8 +10lbs Invalid Link Removed
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
Well-known member
Week 6 Day 3
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 Invalid Link Removed
Supra Rows (90lbs in bands)
185x12
210x12
235x12 Invalid Link Removed
260x12
Pulldowns – Wide grip to the front (approx 60lbs in bands)
205x8
230x8x8x8
Rack Pulls from below the knee
500x3
590x1
650x3
680x5 Invalid Link Removed
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.
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 Invalid Link Removed
Supra Rows (90lbs in bands)
185x12
210x12
235x12 Invalid Link Removed
260x12
Pulldowns – Wide grip to the front (approx 60lbs in bands)
205x8
230x8x8x8
Rack Pulls from below the knee
500x3
590x1
650x3
680x5 Invalid Link Removed
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
Well-known member
Week 6 Day 4
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 Invalid Link Removed
410x6 +40lbs Invalid Link Removed
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
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 Invalid Link Removed
410x6 +40lbs Invalid Link Removed
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
Well-known member
Week 6 Day 5
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?? Invalid Link Removed
600x3 messed up recording
550x5 Invalid Link Removed
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
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?? Invalid Link Removed
600x3 messed up recording
550x5 Invalid Link Removed
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
kabuki
Well-known member
I just built that monolift attachment for the squat rack last weekend. It works awesome. It swings away automatically when you lift up the weight and the spotter behind you can bring it back in without having to move from his posiiton. I needed to set it up about 2" lower but didn't find that out till it was loaded heavy.
it folds up and out of the way in the top of the rack in less than 2 minutes and can be completely pulled out in another 2min.
Cost me about $100 in steel to build the attachment.
I've built all my own equipment as I'm particular about what my needs. are.
rant over.
pistonpump
Banned
youre god-like kabuki! haha you have weilding skills too? Awesome gym, where do you live? Im coming over this weekend lol. peace
kabuki
Well-known member
Week 6 Summary
Invalid Link Removed
Lean mass is continuing to climb as well as excellent strength levels! The leaning I experienced earlier in the cycle has been stalling or regressing the last few weeks, and my waistline has returned to the size it was at the beginning of cycle. I’ll probably drop my diet down a few hundred calories…I’ll still maintain it at several hundred above maintenance level. Like I said last week…With this level of impact on strength I will definitely be doing this cycle again in the future!!!
As far as numbers: an increase of 1.1lbs in BW this week with 1.0 of that being in lean mass. Putting me a total of +6.9lbs in lean mass to date with no sides.
A side note on BF percentage. I am using my old set of calipers for this log as it is what I started the log with. My new digital calipers show my BF around 2-3% higher. I will however continue to use the old calipers throughout this log for consistency’s sake.
Week 5 review (1-10 scale, 10 being highest)
• Strength – (9) I simply was not expecting this kind of strength increase from this stack.
• Size – (7) Consistent gains week after week.
• Side Effects – (8) Occasional joint pain is minimizing.
• Recovery – (7) Recovering quickly.
• Mood – (6) No change in mood. No drive on last training day last week (probably work related).
• Overall assessment - (7.4) average of above scores. Excellent Strength, no sides, and consistent lean mass gains.
Invalid Link Removed
Lean mass is continuing to climb as well as excellent strength levels! The leaning I experienced earlier in the cycle has been stalling or regressing the last few weeks, and my waistline has returned to the size it was at the beginning of cycle. I’ll probably drop my diet down a few hundred calories…I’ll still maintain it at several hundred above maintenance level. Like I said last week…With this level of impact on strength I will definitely be doing this cycle again in the future!!!
As far as numbers: an increase of 1.1lbs in BW this week with 1.0 of that being in lean mass. Putting me a total of +6.9lbs in lean mass to date with no sides.
A side note on BF percentage. I am using my old set of calipers for this log as it is what I started the log with. My new digital calipers show my BF around 2-3% higher. I will however continue to use the old calipers throughout this log for consistency’s sake.
Week 5 review (1-10 scale, 10 being highest)
• Strength – (9) I simply was not expecting this kind of strength increase from this stack.
• Size – (7) Consistent gains week after week.
• Side Effects – (8) Occasional joint pain is minimizing.
• Recovery – (7) Recovering quickly.
• Mood – (6) No change in mood. No drive on last training day last week (probably work related).
• Overall assessment - (7.4) average of above scores. Excellent Strength, no sides, and consistent lean mass gains.
kabuki
Well-known member
Week 7 Day 1
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.
Invalid Link Removed
Incline Bench (w/30lbs in bands)
170x12
260x8
310x8
335x7 +2reps
Invalid Link Removed
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
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.
Invalid Link Removed
Incline Bench (w/30lbs in bands)
170x12
260x8
310x8
335x7 +2reps
Invalid Link Removed
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
Well-known member
Week 7 Day 3
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. Invalid Link Removed
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 Invalid Link Removed
Face Pulls (45lbs in band tension)
70x12
115x12
125x12x12x12
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. Invalid Link Removed
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 Invalid Link Removed
Face Pulls (45lbs in band tension)
70x12
115x12
125x12x12x12
kabuki
Well-known member
Week 7 Day 4
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
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
kabuki
Well-known member
Week 8 Day 3
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: [nomedia="http://www.youtube.com/watch?v=z7jSVLtW0BQ"]YouTube - Broadcast Yourself.[/nomedia]
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: [nomedia="http://www.youtube.com/watch?v=vu71mIWJDDU"]YouTube - Broadcast Yourself.[/nomedia]
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: [ame="http://www.youtube.com/watch?v=vg9b3u3YT1M"]YouTube - Face pulls[/ame]
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
.
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: [nomedia="http://www.youtube.com/watch?v=z7jSVLtW0BQ"]YouTube - Broadcast Yourself.[/nomedia]
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: [nomedia="http://www.youtube.com/watch?v=vu71mIWJDDU"]YouTube - Broadcast Yourself.[/nomedia]
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: [ame="http://www.youtube.com/watch?v=vg9b3u3YT1M"]YouTube - Face pulls[/ame]
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
Well-known member
Week 8 Day 4
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 [ame="http://www.youtube.com/watch?v=OvD--z1LB18"]YouTube - military press[/ame]
Skull Crushers
80x12
130x8
150x8x8x8 +30lbs [nomedia="http://www.youtube.com/watch?v=ClPJ0-164FI"]YouTube - Broadcast Yourself.[/nomedia]
Dumbell front raises
25x12
30x12
35x12x12x12
Kick ass gains on Skull Crushers.
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 [ame="http://www.youtube.com/watch?v=OvD--z1LB18"]YouTube - military press[/ame]
Skull Crushers
80x12
130x8
150x8x8x8 +30lbs [nomedia="http://www.youtube.com/watch?v=ClPJ0-164FI"]YouTube - Broadcast Yourself.[/nomedia]
Dumbell front raises
25x12
30x12
35x12x12x12
Kick ass gains on Skull Crushers.
kabuki
Well-known member
Week 8 Day 5
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, i'm taking tonight off.
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, i'm taking tonight off.
kabuki
Well-known member
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.
Don't worry about me, i know injury recouperation and have several tricks up my sleave to shorten the downtime...but this will have to conclude the log. If you want to continue viewing my ongoing video log after recouperation it is over in the training forum.
I will get a final summary and review posted up this week.
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.
Don't worry about me, i know injury recouperation and have several tricks up my sleave to shorten the downtime...but this will have to conclude the log. If you want to continue viewing my ongoing video log after recouperation it is over in the training forum.
I will get a final summary and review posted up this week.
pistonpump
Banned
sorry to hear man.
kabuki
Well-known member
Thanks man. I'm recovering SUPER quickly with my methods.:dance: