kabuki
Well-known member
indeed
Kabuki's "VIDEO" Log - a little crazy fun for everyone
- Thread starter kabuki
- Start date
indeed
kabuki
Well-known member
well...wasn't 100% better yet and went to the gym anyway.
fasted training USP Labs style
Invalid Link Removed
Deadlift (all no belt, straps, etc)
145x5,5
235x5
325x3
415x3
505x6
525x8,8,8
great rep work for me to hang onto with no brig issues with no straps. Did hold outs on first two sets last one a big chunk of hand came off so i didn't.
add 160lbs in bands
525+160x1
ripped another section of hand off.
still not bad for first deadlift session back.
Couple sets of GHR's till i decided i might squat tommorrow.
Face pulls with rope and kettlebells
35x12
44x12
53x12
71x12,12
BW rows
bwx16,16,16,16
Grapplers side to side
65x20
75x20,20
85x20,20
the week off didn't do my pec well. My therapist mentioned it yesterday that it had tightened up. Felt it today. kept spasming when doing odd stuff like it hasn't done in a couple months. Guess i should have at least tone my stretching and prehab stuff.
fasted training USP Labs style
Invalid Link Removed
Deadlift (all no belt, straps, etc)
145x5,5
235x5
325x3
415x3
505x6
525x8,8,8
great rep work for me to hang onto with no brig issues with no straps. Did hold outs on first two sets last one a big chunk of hand came off so i didn't.
add 160lbs in bands
525+160x1
ripped another section of hand off.
still not bad for first deadlift session back.
Couple sets of GHR's till i decided i might squat tommorrow.
Face pulls with rope and kettlebells
35x12
44x12
53x12
71x12,12
BW rows
bwx16,16,16,16
Grapplers side to side
65x20
75x20,20
85x20,20
the week off didn't do my pec well. My therapist mentioned it yesterday that it had tightened up. Felt it today. kept spasming when doing odd stuff like it hasn't done in a couple months. Guess i should have at least tone my stretching and prehab stuff.
kabuki
Well-known member
SUNDAY 7am
Fasted AM training USP labs style
Invalid Link Removed
DE squats – no belt, suit, or socks
Off a 14” box
Warmups then
165+340in bands
12x3 with 10-20 sec rest
Normally go a little heavier but I was alone
GHR (elevated)
#1band x16, 16
Back was tight from lack of belt on band resisted squats and GHR was making worse so moved on
Band Hamstring Curls
#4x25,25,25
#3x25
Band bad girls
#2.5x20,20,20,20
MONDAY 530am
Fasted AM training USP labs style
Invalid Link Removed
Upped the intensity today. I sliced grooves into the pads on the prowler to give it more friction and also upped my rope swings to 75 instead of the 55-60 I used to do bringing my rest periods down. Did 100s swings on first rotation.
EPC Gauntlet in 16min basically 40on/20off today. Prowler was still closer to 30/30
75 swings ropex2
250lbs prowler x 150ftx2
Repeat 4 times
Standing Ab Crunch – narrow stance
#3x30,30,30,30
Kettlebell Curl – extended
18x16,16,16,16
Shoulder Horn
5lb plate pinch grip x15,15,15,8
Other Notes
Been upping my veggie intake going into 3rd week now with 2-4lbs of greens consumed a day. Awesome for controlling my hunger and reducing my carbs. Did my first real all day carb load on Saturday consuming about 8-10k in cals mostly carbs in a 7hr period. Hit a couple Pslin during the day and the highest my blood surgar went was 127 towards the end. Was back down below 100 a couple hours after when I went to bed.
Monday I did a failed experiment. My greens intake is so high in one sitting the carb content brings it a above the needed amount for anabolic pump…so I experimented with having one before a big greens and protein meal…did not work. If guessed it wouldn’t due to the high amount of fiber. Anyway my blood sugar dropped into the low 60’s and I didn’t feel very good. Wasn’t coming out of it so took 30-40g in fruit and I felt better. Mixed a few carbs in with dinner and an hour after dinner I was up to 88 and feeling great.
The diet changes the last couple weeks seem to be working, at least in the mirror as of this AM. Hoping to be able to peel off 5 more lbs before I call it quits and get the dunk test.
Fasted AM training USP labs style
Invalid Link Removed
DE squats – no belt, suit, or socks
Off a 14” box
Warmups then
165+340in bands
12x3 with 10-20 sec rest
Normally go a little heavier but I was alone
GHR (elevated)
#1band x16, 16
Back was tight from lack of belt on band resisted squats and GHR was making worse so moved on
Band Hamstring Curls
#4x25,25,25
#3x25
Band bad girls
#2.5x20,20,20,20
MONDAY 530am
Fasted AM training USP labs style
Invalid Link Removed
Upped the intensity today. I sliced grooves into the pads on the prowler to give it more friction and also upped my rope swings to 75 instead of the 55-60 I used to do bringing my rest periods down. Did 100s swings on first rotation.
EPC Gauntlet in 16min basically 40on/20off today. Prowler was still closer to 30/30
75 swings ropex2
250lbs prowler x 150ftx2
Repeat 4 times
Standing Ab Crunch – narrow stance
#3x30,30,30,30
Kettlebell Curl – extended
18x16,16,16,16
Shoulder Horn
5lb plate pinch grip x15,15,15,8
Other Notes
Been upping my veggie intake going into 3rd week now with 2-4lbs of greens consumed a day. Awesome for controlling my hunger and reducing my carbs. Did my first real all day carb load on Saturday consuming about 8-10k in cals mostly carbs in a 7hr period. Hit a couple Pslin during the day and the highest my blood surgar went was 127 towards the end. Was back down below 100 a couple hours after when I went to bed.
Monday I did a failed experiment. My greens intake is so high in one sitting the carb content brings it a above the needed amount for anabolic pump…so I experimented with having one before a big greens and protein meal…did not work. If guessed it wouldn’t due to the high amount of fiber. Anyway my blood sugar dropped into the low 60’s and I didn’t feel very good. Wasn’t coming out of it so took 30-40g in fruit and I felt better. Mixed a few carbs in with dinner and an hour after dinner I was up to 88 and feeling great.
The diet changes the last couple weeks seem to be working, at least in the mirror as of this AM. Hoping to be able to peel off 5 more lbs before I call it quits and get the dunk test.
kabuki
Well-known member
Tuesday 5pm
Items in bold filmed below
Bench
135x15
Add sling shot
225x15
275x5
315x23
Add 100lbs in chain (approx 50 deloading)
315+100x7,2
Second set I felt a ‘pop’ or twing in shoulder. Felt I could keep going but immediately racked it. Did some light massage, stretching, etc and couldn’t identify any issues so moved on.
Overhead Inverted KB press
26x10
35x8
44x8
53x19,15,15
Band tricpe Extensions
#3 for 4x(20-25)
Thruster shoulder press (for some extra full rang motion and stretching on shoulder)
#3x12
#3+25 x12,12,12
Sled Face Pulls
4x25
Sled Tricep ext while putting sled away
1x15
Additional Notes
Met with Surgeon on Monday. He said he is amazed with progress. Released me to training and slowly building back up over many months. Still supposed to wait another month before working on “strengthening” so I probably should have stuck with just the 315 that I had planned yesterday and not done the 415 that tweaked it a bit.
Good conversation with him, and he says there is no need for me to see him again. He gave me his personal email as he wanted know when my next competition was and how I do.
Items in bold filmed below
Bench
135x15
Add sling shot
225x15
275x5
315x23
Add 100lbs in chain (approx 50 deloading)
315+100x7,2
Second set I felt a ‘pop’ or twing in shoulder. Felt I could keep going but immediately racked it. Did some light massage, stretching, etc and couldn’t identify any issues so moved on.
Overhead Inverted KB press
26x10
35x8
44x8
53x19,15,15
Band tricpe Extensions
#3 for 4x(20-25)
Thruster shoulder press (for some extra full rang motion and stretching on shoulder)
#3x12
#3+25 x12,12,12
Sled Face Pulls
4x25
Sled Tricep ext while putting sled away
1x15
Additional Notes
Met with Surgeon on Monday. He said he is amazed with progress. Released me to training and slowly building back up over many months. Still supposed to wait another month before working on “strengthening” so I probably should have stuck with just the 315 that I had planned yesterday and not done the 415 that tweaked it a bit.
Good conversation with him, and he says there is no need for me to see him again. He gave me his personal email as he wanted know when my next competition was and how I do.
CleetusVanDam
Member
Nice and strong as always Buki!
kabuki
Well-known member
WEDNESDAY 5pm
Kneeling Squats
Warmups
605x5
715x5
825x5
Would have been good for more but had to move a little slow as my knotted up hip flexors were contracting on me a bit. Been using a roller and accuball on them lately which is improving issue.
Invalid Link Removed
<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/WmTyGFIzs3E" frameborder="0" allowfullscreen></iframe>
[youtube=WmTyGFIzs3E]
[youtube]WmTyGFIzs3E [/youtube]
AFS Leg Press
600x8
600+#5’s x7,6
600x6
GHR eleveated
BWx16
#2x16,16,16
Band Hamstring Curl
#4x25,25,25,25
THURSDAY 530am
Fasted usp labs style
Invalid Link Removed
damn I love the intensity of the fasted am sessions.
EPC Gauntlet done with 80 rope swings and 300lbs on prowler. 40on/20off for 16 min
Invalid Link Removed
<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/Yg_GJRShd0c" frameborder="0" allowfullscreen></iframe>
[youtube=Yg_GJRShd0c]
[youtube]Yg_GJRShd0c [/youtube]
Standing Band Ab Crunch (Wide)
#4x30,30,30,30
Kettlebell Curl Extended
18x16
26x8
18x12,16
Band Snatch
#1x20,20,12
Leg Raise
BWx20,20
ADDITIONAL NOTES
Tomorrow I will be starting Yok3d! I was one of the initial testers but had to discontinue as at that time it was post surgery and all I could do was squat so I was squatting twice a week without using my arms which was way overworking and lighting up my low back. With Yok3d the pump was just way to intense on top of that…it was just to damn effective! Now that training is back to normal its time to give it a run again.
Kneeling Squats
Warmups
605x5
715x5
825x5
Would have been good for more but had to move a little slow as my knotted up hip flexors were contracting on me a bit. Been using a roller and accuball on them lately which is improving issue.
Invalid Link Removed
<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/WmTyGFIzs3E" frameborder="0" allowfullscreen></iframe>
[youtube=WmTyGFIzs3E]
[youtube]WmTyGFIzs3E [/youtube]
AFS Leg Press
600x8
600+#5’s x7,6
600x6
GHR eleveated
BWx16
#2x16,16,16
Band Hamstring Curl
#4x25,25,25,25
THURSDAY 530am
Fasted usp labs style
Invalid Link Removed
damn I love the intensity of the fasted am sessions.
EPC Gauntlet done with 80 rope swings and 300lbs on prowler. 40on/20off for 16 min
Invalid Link Removed
<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/Yg_GJRShd0c" frameborder="0" allowfullscreen></iframe>
[youtube=Yg_GJRShd0c]
[youtube]Yg_GJRShd0c [/youtube]
Standing Band Ab Crunch (Wide)
#4x30,30,30,30
Kettlebell Curl Extended
18x16
26x8
18x12,16
Band Snatch
#1x20,20,12
Leg Raise
BWx20,20
ADDITIONAL NOTES
Tomorrow I will be starting Yok3d! I was one of the initial testers but had to discontinue as at that time it was post surgery and all I could do was squat so I was squatting twice a week without using my arms which was way overworking and lighting up my low back. With Yok3d the pump was just way to intense on top of that…it was just to damn effective! Now that training is back to normal its time to give it a run again.
Also Started Prime this last week! Damn that always shoots my strength, endurance, and recovery up!
edwitt
Well-known member
Ok,
Ive never seen these before I just have to give that a shot, less a few plates of course
kabuki
Well-known member
FRIDAY AM
Fasted USP Labs style
Invalid Link Removed
Started doing some DE bench to get some blood flow into my sore pecs and shoulder. Both pecs I’ve been hitting with accu-ball on the wall as they both didn’t like the going heavy on bench out of nowhere that I did on Tuesday. But my pec and shoulder told me no way…so I quite.
Bench
45x15
135x15
Add slingshot
145+100chain x8,8
Circuit (repeated 4 times)
Thruster Shoulder press x20
Band Tricep Extension x20
Reverse Hyper x 20
ADDITIONAL NOTES
Went from training to get therapy done. He stepped it up on the Graston from the Knife to the Hook. The hook is brutal! But it felt like he really got some work done in there. I could feel a reduction in the size of the major adhesion in my left pec immediately.
Hip flexors are doing much better. I’ve been using the accuball on them and the end of the foam roller. Was worried after the heavy kneeling squats on Wednesday but they loosened up quickly this morning before benching by rolling them on the edge of the foam.
Weighed in at 230 last night and 225.8 this am. This is the lightest I’ve been since last September when I hydro tested. I was 224.6 then and definitely have added a few lbs of muscle since then. 2-3 more weeks. But today I’m carbing up 1 day early starting at 11am.
Fasted USP Labs style
Invalid Link Removed
Started doing some DE bench to get some blood flow into my sore pecs and shoulder. Both pecs I’ve been hitting with accu-ball on the wall as they both didn’t like the going heavy on bench out of nowhere that I did on Tuesday. But my pec and shoulder told me no way…so I quite.
Bench
45x15
135x15
Add slingshot
145+100chain x8,8
Circuit (repeated 4 times)
Thruster Shoulder press x20
Band Tricep Extension x20
Reverse Hyper x 20
ADDITIONAL NOTES
Went from training to get therapy done. He stepped it up on the Graston from the Knife to the Hook. The hook is brutal! But it felt like he really got some work done in there. I could feel a reduction in the size of the major adhesion in my left pec immediately.
Hip flexors are doing much better. I’ve been using the accuball on them and the end of the foam roller. Was worried after the heavy kneeling squats on Wednesday but they loosened up quickly this morning before benching by rolling them on the edge of the foam.
Weighed in at 230 last night and 225.8 this am. This is the lightest I’ve been since last September when I hydro tested. I was 224.6 then and definitely have added a few lbs of muscle since then. 2-3 more weeks. But today I’m carbing up 1 day early starting at 11am.
kabuki
Well-known member
thanks man
kabuki
Well-known member
Fasted am training.
Deadlift.
No belt, straps, suit, etc.
Kept reps low as hands were torn up from last Saturdays training
135x5,5
225x3
315x1
405x1
495x1
545x1
Add 160 in bands.
560-655(bottom-top) x1
610-705(bottom-top) x1
Long holdouts on everything. Not bad wk 2 of deads and with no belt
Circuit x 4 times
BW rows x 16-20
Grappler side to side 20
Kettlebell face pull x 12-20
Shoulder horn
2 sets with weights in pinch grip
2 sets with sled.
Deadlift.
No belt, straps, suit, etc.
Kept reps low as hands were torn up from last Saturdays training
135x5,5
225x3
315x1
405x1
495x1
545x1
Add 160 in bands.
560-655(bottom-top) x1
610-705(bottom-top) x1
Long holdouts on everything. Not bad wk 2 of deads and with no belt
Circuit x 4 times
BW rows x 16-20
Grappler side to side 20
Kettlebell face pull x 12-20
Shoulder horn
2 sets with weights in pinch grip
2 sets with sled.
kabuki
Well-known member
SUNDAY 8AM
Fasted USP Labs style
Invalid Link Removed
DE SQUATS to 14” Foam box. No briefs, belt, wraps, socks, etc.
Warmup then
165+380 bands x3,3,3,3,3,3,3,3
Done beginning to end in 5min! Damn awesome for that much band tension.
Band Bad girls
#3x20,20,20,20
Reverse Hyper
X20,20,20
Band Ham Curls
#4x25,25,25,25,25
ADDITIONAL NOTES
ok…I’ve been training 7 days a week for a couple months now. Which means my preworkout stim usage has gone up to 7 days a week. 2 weeks ago I also added OxyElite Pro into the mix to deal with hunger in either in the AM or PM (opposite training). I have decided to do this the hard way. I stopped cold turkey on all Stimulant usage on Sunday (except drinking green tea).
I’m using Yok3d as a preworkout now so we will see how it goes.
Given my high stimulant usage I was supprised for a good workout Sunday and no headaches yet from caffeine withdrawel! Energy level is still great! This is going to make the final month of my cut a little more demanding…but that’s the way I like it sometimes
Fasted USP Labs style
Invalid Link Removed
DE SQUATS to 14” Foam box. No briefs, belt, wraps, socks, etc.
Warmup then
165+380 bands x3,3,3,3,3,3,3,3
Done beginning to end in 5min! Damn awesome for that much band tension.
Band Bad girls
#3x20,20,20,20
Reverse Hyper
X20,20,20
Band Ham Curls
#4x25,25,25,25,25
ADDITIONAL NOTES
ok…I’ve been training 7 days a week for a couple months now. Which means my preworkout stim usage has gone up to 7 days a week. 2 weeks ago I also added OxyElite Pro into the mix to deal with hunger in either in the AM or PM (opposite training). I have decided to do this the hard way. I stopped cold turkey on all Stimulant usage on Sunday (except drinking green tea).
I’m using Yok3d as a preworkout now so we will see how it goes.
Given my high stimulant usage I was supprised for a good workout Sunday and no headaches yet from caffeine withdrawel! Energy level is still great! This is going to make the final month of my cut a little more demanding…but that’s the way I like it sometimes
kabuki
Well-known member
MONDAY PM
Well no headache kicking in which would generally happen on day 2 of cold turkey on stims. In fact I was fired up to hit the gym! I think the Yok3d preworkout is certainly helping.
Anyway…I did have an issue once I the gym. My pec said NO F’N way! Still sore from last week and the heavy band squatting yesterday didn’t help.
Bench
45x10
135x10
Sled chest presses 2x25
135x10
Circuit x 4 times
Thruster press done upright x20
Kettle bell kickback x20
Sled Chest press x20
Superset x 3 sets
Sled Face pull x20
Sled tri extension x20
TUESDAY 530am
Fasted USP Labs style
Invalid Link Removed
I normally wake at 330am to go to the bathroom so works great as I can down my Yok3d in 2 hours pretraining
No preworkout stims be damned!!!! I crushed it this AM!
EPC Gauntlet w/80 rope swings and 300lbs on Prowler in 16.5min
Took 30 seconds to coach a guy in the middle otherwise I would have hit 16min. the 80 rope swings was pushing me on/off time done to 45/15…but I pushed the prowler faster today as well so I was hitting 35/25 there.
Superset x 4 times
Standing Ab crunch feet wide (#4) x30
KB extended curl (26) x 12
Leg Raise
Bwx25
Well no headache kicking in which would generally happen on day 2 of cold turkey on stims. In fact I was fired up to hit the gym! I think the Yok3d preworkout is certainly helping.
Anyway…I did have an issue once I the gym. My pec said NO F’N way! Still sore from last week and the heavy band squatting yesterday didn’t help.
Bench
45x10
135x10
Sled chest presses 2x25
135x10
Circuit x 4 times
Thruster press done upright x20
Kettle bell kickback x20
Sled Chest press x20
Superset x 3 sets
Sled Face pull x20
Sled tri extension x20
TUESDAY 530am
Fasted USP Labs style
Invalid Link Removed
I normally wake at 330am to go to the bathroom so works great as I can down my Yok3d in 2 hours pretraining
No preworkout stims be damned!!!! I crushed it this AM!
EPC Gauntlet w/80 rope swings and 300lbs on Prowler in 16.5min
Took 30 seconds to coach a guy in the middle otherwise I would have hit 16min. the 80 rope swings was pushing me on/off time done to 45/15…but I pushed the prowler faster today as well so I was hitting 35/25 there.
Superset x 4 times
Standing Ab crunch feet wide (#4) x30
KB extended curl (26) x 12
Leg Raise
Bwx25
kabuki
Well-known member
WEDNESDAY PM
Kneeling Squat – no belt etc
165x5,5
275x5
385x5
495x3
605x3
715x3
825x3
900x3,3
AFS leg press
600+2x#5’s x8,8,7
Band/DB good mornings
2x#5’s + 120’s x12,8
THURSDAY 530am
Fasted USP Labs style
Invalid Link Removed
Sled Pull Thru’s
4x25
Circuit x 4 times
Band bad girls x 20
Extended bell curl x20
Sled Face pulls x 25
Prowler push
400lbs x 150ft
3 passes in 3 min
Kneeling Squat – no belt etc
165x5,5
275x5
385x5
495x3
605x3
715x3
825x3
900x3,3
AFS leg press
600+2x#5’s x8,8,7
Band/DB good mornings
2x#5’s + 120’s x12,8
THURSDAY 530am
Fasted USP Labs style
Invalid Link Removed
Sled Pull Thru’s
4x25
Circuit x 4 times
Band bad girls x 20
Extended bell curl x20
Sled Face pulls x 25
Prowler push
400lbs x 150ft
3 passes in 3 min
kabuki
Well-known member
FRIDAY 530AM
Fasted USP Labs style
Invalid Link Removed
Damn I am really loving the Yok3d! I have not trained stim free for years and I can’t even tell!
Work capacity and endurance continue to scream upwards.
EPC Gauntlet today 15.5min
8x150ft passes with 420lbs on Prowler
8x80 rope swings (40sec hard)
Superset 4-5 times
Sled Chest press (press/ flys/low presses/etc)x25
Sled OH tricpe press x25
Then went to my Chiro for some Graston on my pec. Its feeling much better now but front delt is still like a rock and not relaxing.
Fasted USP Labs style
Invalid Link Removed
Damn I am really loving the Yok3d! I have not trained stim free for years and I can’t even tell!
Work capacity and endurance continue to scream upwards.
EPC Gauntlet today 15.5min
8x150ft passes with 420lbs on Prowler
8x80 rope swings (40sec hard)
Superset 4-5 times
Sled Chest press (press/ flys/low presses/etc)x25
Sled OH tricpe press x25
Then went to my Chiro for some Graston on my pec. Its feeling much better now but front delt is still like a rock and not relaxing.
kabuki
Well-known member
SATURDAY 8am
Fasted USP Labs style
Invalid Link Removed
With Anabolic Pump and Yok3d
Added some Jack3d this morning to relieve the way my head felt after drinking a bottle of wine before bed last night.
Deadlift
Double overhand
135x5,5
225x3
315x3
405x3
change to over under
495x3
Add zsuit bottom and belt…didn’t feel my 11 year old suit was any help but left it on for entire remainder of workout
545x2
605x1
Add bands (160 top and 60 off floor)
545+(60-160) x2 long hold out
605+(60-160)x2
Circuit completed 4 times – No rest
DB shrugs 150x30,20,20,20
BW Rows x16,12,12,12
Grappler side/side x20,20,20,20
Sled Face Pulls x25,25,25,25
Deadlift
[youtube=I1gJL5I0EMo]
[youtube]I1gJL5I0EMo [/youtube]
ADDITIONAL NOTES
The db shrugs was awesome to be able to hold it that long after pulling. 30 is my pr for my grip….could have done more but stopped as it was a circuit w/no rest. GRIP is rocking!
SUNDAY 8am
Fasted USP Labs style
Invalid Link Removed
With Anabolic Pump and Yok3d
Decided to switch up my training days. Need to redo my training plan to determine conflicts with excercises and new arrangement. So took it pretty easy this AM since I hadn’t done that yet and didn’t want to screw anything up…as well as it was DE bench day and I think I want to give my pec a good 2 weeks rest after tweaking it with that heavy bench.
Superset no rest
Sled Chest press x25,25
Sled Tricep Extension x25,25
DE/Rep bench
45x15,15
Add 100 in chain…approx 50 deloading at bottom.
145x10,10
Add sling shot
195x5
235x5,5,5,5,5,5,5,5 w/30 sec rest
Circuit x 3 times
Sled chest press/fly/etc x25,25,25
Sled Tricpe Extension x25,25,25
Thruster Shoulder press #3+#1 bands x16,16,16
Possibility I may try and sneak back later today and do some prowler pushing.
Fasted USP Labs style
Invalid Link Removed
With Anabolic Pump and Yok3d
Added some Jack3d this morning to relieve the way my head felt after drinking a bottle of wine before bed last night.
Deadlift
Double overhand
135x5,5
225x3
315x3
405x3
change to over under
495x3
Add zsuit bottom and belt…didn’t feel my 11 year old suit was any help but left it on for entire remainder of workout
545x2
605x1
Add bands (160 top and 60 off floor)
545+(60-160) x2 long hold out
605+(60-160)x2
Circuit completed 4 times – No rest
DB shrugs 150x30,20,20,20
BW Rows x16,12,12,12
Grappler side/side x20,20,20,20
Sled Face Pulls x25,25,25,25
Deadlift
[youtube=I1gJL5I0EMo]
[youtube]I1gJL5I0EMo [/youtube]
ADDITIONAL NOTES
The db shrugs was awesome to be able to hold it that long after pulling. 30 is my pr for my grip….could have done more but stopped as it was a circuit w/no rest. GRIP is rocking!
SUNDAY 8am
Fasted USP Labs style
Invalid Link Removed
With Anabolic Pump and Yok3d
Decided to switch up my training days. Need to redo my training plan to determine conflicts with excercises and new arrangement. So took it pretty easy this AM since I hadn’t done that yet and didn’t want to screw anything up…as well as it was DE bench day and I think I want to give my pec a good 2 weeks rest after tweaking it with that heavy bench.
Superset no rest
Sled Chest press x25,25
Sled Tricep Extension x25,25
DE/Rep bench
45x15,15
Add 100 in chain…approx 50 deloading at bottom.
145x10,10
Add sling shot
195x5
235x5,5,5,5,5,5,5,5 w/30 sec rest
Circuit x 3 times
Sled chest press/fly/etc x25,25,25
Sled Tricpe Extension x25,25,25
Thruster Shoulder press #3+#1 bands x16,16,16
Possibility I may try and sneak back later today and do some prowler pushing.
kabuki
Well-known member
MONDAY 5PM
Been wanting to change up schedule so squats are back on Monday’s. Since did a non squat movement last couple weeks it was perfect week to pull it forwards.
Squats w/overkill briefs
165x5
275x5
385x3
495x3
605x3
715x2,2,2
Took awhile till my shoulder was loose enough to grab bar close enough so I only hit depth on last double with 715.
Add 100 in chain
815x1
GHR-elevated
Bwx16,16,16
AFS Leg Press
600x8
700x8,8
I make sure not to hit the spring on bottom of these and it doesn’t have any easy spots making it huge Time Under Tension lift for me. Reps take at least 3 seconds on concentric.
Prowler 3 passes in 120 seconds total
420lbs x 150ft
ADDITIONAL NOTES
Going to miss my fasted AM training on Tuesday AM due to working early.
Been wanting to change up schedule so squats are back on Monday’s. Since did a non squat movement last couple weeks it was perfect week to pull it forwards.
Squats w/overkill briefs
165x5
275x5
385x3
495x3
605x3
715x2,2,2
Took awhile till my shoulder was loose enough to grab bar close enough so I only hit depth on last double with 715.
Add 100 in chain
815x1
GHR-elevated
Bwx16,16,16
AFS Leg Press
600x8
700x8,8
I make sure not to hit the spring on bottom of these and it doesn’t have any easy spots making it huge Time Under Tension lift for me. Reps take at least 3 seconds on concentric.
Prowler 3 passes in 120 seconds total
420lbs x 150ft
ADDITIONAL NOTES
Going to miss my fasted AM training on Tuesday AM due to working early.
kabuki
Well-known member
WEDNESDAY 5PM
Bench
45x10,10
135x10,10
Add sling shot
225x15
315x25
Add foam 2.5board
405x10
Inverted KB press
36x10
44x10
58x10,12
Taped some 5lb plates to bottom of 53 kettlebell.
Band Tricep extension
4x20
KB face pull
80 x12,12,12,12
Sled Tricep extension
3x20
KB Face Pulls
[youtube=zxKIgBq7qrg]
[youtube]zxKIgBq7qrg [/youtube]
THURSDAY 530am
Fasted USP Labs style
Invalid Link Removed
only slept a couple hours do to child issues
My left lat/ribcage was bothering me significantly when unracking weights on Monday and it was nearly unbearable while warming up this AM so I put on a belt and kept it light.
DE Squats to 14” box
165+270bands x 2,2,2,2,2,2,2,2 in 5min
Pec felt awesome one squats…some of best mobility I’ve had to date.
Hanging Reverse Squat…well an attempt at them anyway.
BWx6,6
[youtube=LzpYWZpAdaE]
[youtube]LzpYWZpAdaE [/youtube]
Circuit x 4 times
Sled Pull thru’s x25
Band Hamstring Curls x25
Band bad girls x25
ADDITIONAL NOTES
Went from training this morning to get therapy.
Worked over my left side of my back. Looks like I strained either upper part of QL or lower lat insertion. Did some work on shoulders, biceps, and forearms. Hopefully that clears up my elbow that has started locking up on me the last few weeks…really don’t want to do that surgery this year as is recommended.
Then had Graston done on my surgery and a few other areas. He started doing some range of motion work while I resisted and he did the graston’s last week. I barely was able to do it then. No issues today…felt AWESOME how much better I felt.
Also had to do a bunch of adjustments hje doesn’t normally have to do as I was way out of wack this week. Guess jumping into squatting and deadlifting 800lbs with no real ramp up was a shocker to the body. LOL.
Bench
45x10,10
135x10,10
Add sling shot
225x15
315x25
Add foam 2.5board
405x10
Inverted KB press
36x10
44x10
58x10,12
Taped some 5lb plates to bottom of 53 kettlebell.
Band Tricep extension
4x20
KB face pull
80 x12,12,12,12
Sled Tricep extension
3x20
KB Face Pulls
[youtube=zxKIgBq7qrg]
[youtube]zxKIgBq7qrg [/youtube]
THURSDAY 530am
Fasted USP Labs style
Invalid Link Removed
only slept a couple hours do to child issues
My left lat/ribcage was bothering me significantly when unracking weights on Monday and it was nearly unbearable while warming up this AM so I put on a belt and kept it light.
DE Squats to 14” box
165+270bands x 2,2,2,2,2,2,2,2 in 5min
Pec felt awesome one squats…some of best mobility I’ve had to date.
Hanging Reverse Squat…well an attempt at them anyway.
BWx6,6
[youtube=LzpYWZpAdaE]
[youtube]LzpYWZpAdaE [/youtube]
Circuit x 4 times
Sled Pull thru’s x25
Band Hamstring Curls x25
Band bad girls x25
ADDITIONAL NOTES
Went from training this morning to get therapy.
Worked over my left side of my back. Looks like I strained either upper part of QL or lower lat insertion. Did some work on shoulders, biceps, and forearms. Hopefully that clears up my elbow that has started locking up on me the last few weeks…really don’t want to do that surgery this year as is recommended.
Then had Graston done on my surgery and a few other areas. He started doing some range of motion work while I resisted and he did the graston’s last week. I barely was able to do it then. No issues today…felt AWESOME how much better I felt.
Also had to do a bunch of adjustments hje doesn’t normally have to do as I was way out of wack this week. Guess jumping into squatting and deadlifting 800lbs with no real ramp up was a shocker to the body. LOL.
kabuki
Well-known member
Been using nothing but USP labs for last 3 years.
I did use some NOS Ether by Chuck recently and that was great! Need to do a write up on that.
My doc has me on Injectable B vit, vit D, astragulus root, and they put me on HRT about a year ago.
swollen87
Well-known member
what dose of test r u on? cyp?
kabuki
Well-known member
150/wk
swollen87
Well-known member
where does that put you in terms of levels?
btw just wondering because youre a tank and usually people arent goin this big unless theyre cycling (150 i wouldnt consider a cycle at all)
swollen87
Well-known member
no no you got what im asking wrong bro lol.. dont take it as an attack that was not my intent...
my questions were trying to find out if the majority of your strength(at the moment) are naturally produced gains, or through various cycles over the years....
its obvious to me that you are a very dedicated person, and we share simmilar backround with wrestling/training...
90% of the people who "blow up" in the past 9 months arent nearly as strong as you are... i can obviously see you put in the work in the gym.... i merely wanted to see how much of your strength is attributed to anabolics....
dont mind me lol keep up the hard work brother!
kabuki
Well-known member
feedback on TRT.
In last few years i've been putting on 3-5lbs muscle/year. this last year while on TRT i think I came close to doubling that. However...I did not seem to add the strength gains at same rate. Strength improcments were about the same, so I seem to be filling out a little more but not adding strength at same pace...which is a negative for me due to my goals.
In last few years i've been putting on 3-5lbs muscle/year. this last year while on TRT i think I came close to doubling that. However...I did not seem to add the strength gains at same rate. Strength improcments were about the same, so I seem to be filling out a little more but not adding strength at same pace...which is a negative for me due to my goals.
kabuki
Well-known member
Been sick for a couple days.
Went in and got measured for a Poliquin Biosignatures on Saturday. Waiting on results but everything looked fairly normal (in 3-7mm range), only high area was in my face. Belly fat was low, which I’ve come to realize as I still look like I have love handles due to the size of my oblique’s…but I’ve got veins on them that run up to my rib cage now. All I got is my cell phone but you can still see them a little in that.
Oh...the guy that did it owns the largest crossfit gym in Portland. his comment was "wow your leaner than crossfitter!"
Invalid Link Removed
Totally off the training topic.
Despite being sick I had to do a busy weekend getting my truck prepped and then doing a photo shoot for Warn Industries (they are sponsoring my race vehicle I’m fabricating). They used my tow vehicle for the photo shoot as Its built for Tow/Recovery concept.
It was pretty Bad ass as I Designed & Fabricated the suspension myself to withstand the rigors of being a desert chase vehicle. It handles phenomenal on the highway (better than stock and that’s with 40s and the lift!) but this was first chance really abusing the suspension. I was hitting 3 – 4 foot deep trenches at high speeds and it just glided through them. Even had my wife and kid in the truck as it pretty smooth going over stuff that would destroy most vehicles.
They were also filming for a TV spot so may end up on the Powerblock on Spike. But not likely as the sun never came out so don’t think they got anything real good for the video that day, just pictures.
The supped up 6x6 is a buddies of mine. Pretty sweet seeing him do a 6 wheel drift in that thing!!!
post carnage
Invalid Link Removed
couple pre
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Anyway...didn't get any rest to get over cold. Using Theraflu today to keep going. may still train tonight I don't know. Feel much better however.
Went in and got measured for a Poliquin Biosignatures on Saturday. Waiting on results but everything looked fairly normal (in 3-7mm range), only high area was in my face. Belly fat was low, which I’ve come to realize as I still look like I have love handles due to the size of my oblique’s…but I’ve got veins on them that run up to my rib cage now. All I got is my cell phone but you can still see them a little in that.
Oh...the guy that did it owns the largest crossfit gym in Portland. his comment was "wow your leaner than crossfitter!"
Invalid Link Removed
Totally off the training topic.
Despite being sick I had to do a busy weekend getting my truck prepped and then doing a photo shoot for Warn Industries (they are sponsoring my race vehicle I’m fabricating). They used my tow vehicle for the photo shoot as Its built for Tow/Recovery concept.
It was pretty Bad ass as I Designed & Fabricated the suspension myself to withstand the rigors of being a desert chase vehicle. It handles phenomenal on the highway (better than stock and that’s with 40s and the lift!) but this was first chance really abusing the suspension. I was hitting 3 – 4 foot deep trenches at high speeds and it just glided through them. Even had my wife and kid in the truck as it pretty smooth going over stuff that would destroy most vehicles.
They were also filming for a TV spot so may end up on the Powerblock on Spike. But not likely as the sun never came out so don’t think they got anything real good for the video that day, just pictures.
The supped up 6x6 is a buddies of mine. Pretty sweet seeing him do a 6 wheel drift in that thing!!!
post carnage
Invalid Link Removed
couple pre
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Anyway...didn't get any rest to get over cold. Using Theraflu today to keep going. may still train tonight I don't know. Feel much better however.
edwitt
Well-known member
ive noticed this before when uve mentioned how low ur BF% is, ive been like really :think: and i know you get accurate BF% measurments Hydrostatic Water Tested.... Yes you have humongous obliques
Vasularity is epic you look totally shredded in that picture veins popping out all over the place, nice job
What are you weighing in that picture ?
kabuki
Well-known member
ive noticed this before when uve mentioned how low ur BF% is, ive been like really :think: and i know you get accurate BF% measurments Hydrostatic Water Tested.... Yes you have humongous obliques
Vasularity is epic you look totally shredded in that picture veins popping out all over the place, nice job
What are you weighing in that picture ?
233.
Yeah, my obliques were throwing me for a long time. but now i've figured that out LOL. with no fat one em it became really apparent. got spider veins all over them and my abs at my belly button pinch out at 3.8mm and there is hardly a thing on the side.
Will be doing hydrostatic weighing in a couple weeks. Well below the 9.2% i tested at last time. I'll post up the 12 point skinfold results when i get them back.
EDIT: and watch the KB face pull vid above. When you can see Striations on a cell phone video...
things are good.
kabuki
Well-known member
Still sick on Monday but I wanted to go to the gym anyway. Was only feeling a little light headed upon standing up and congestion was down some.
MONDAY 5PM
Squat
55x5,5
165x5
275x5
330x3
385x3
440x3
Add briefs
495x3
550x3
605x3
675x3
750x1
Add z suit and 100lbs in chain
850xmiss
GHR - elevated
Several warmup sets as hams were cramping up
BWx16,16,16,16
TUESDAY 530am
And of course in my brilliance I think a fasted AM training session while sick will be fun LOL…It was
Fasted USP Labs style
Invalid Link Removed
EPC Gauntlet x 3 passes in 12min
420lb prowler x 6 150ft passes
Rope by 6 passes of 80 swings
Sled Pull Thru’s
145x20,20,20,20
Band Bad Grils
#2.5x25,25,25,25
Tossed up some sick nasty looking mucus but feeling better already.
MONDAY 5PM
Squat
55x5,5
165x5
275x5
330x3
385x3
440x3
Add briefs
495x3
550x3
605x3
675x3
750x1
Add z suit and 100lbs in chain
850xmiss
GHR - elevated
Several warmup sets as hams were cramping up
BWx16,16,16,16
TUESDAY 530am
And of course in my brilliance I think a fasted AM training session while sick will be fun LOL…It was
Fasted USP Labs style
Invalid Link Removed
EPC Gauntlet x 3 passes in 12min
420lb prowler x 6 150ft passes
Rope by 6 passes of 80 swings
Sled Pull Thru’s
145x20,20,20,20
Band Bad Grils
#2.5x25,25,25,25
Tossed up some sick nasty looking mucus but feeling better already.
kabuki
Well-known member
I'm almost over this cold I have. Went off my diet...and my weight spike immediatly. almost scarily. I have not gone all out eating everything in sight...but you would think so based on my BW fluctuations. In 3 days I've gained 8lbs...so this doesn't include the daily 5lbs fluctuations in water weight. So my overall weight has flucuated by 13-15lbs over the last couple days.
237 last night...still had spider veins on my obliques however
WEDNESDAY 5pm
did a short training session
Bench w/slingshot
325x20
add 2.5 foam board
405x10
Superset no rest
Sled shoulder/chest press x25,25,25
Face pull x25,25,25
THURSDAY
no training rested
Graston on pecs and triceps
Massage on back, triceps, forearm.
Elbow locking and popping reduced significantly.
FRIDAY
more rest
woke up early however and went to the gym. Foam rolled my legs and did some trigger point work as well. Have some nice triggers in there I was able to release.
did a couple minutes of kettle bell work while I was there.
One hand Kettlebell swings
53lb KB x60sec/30 sec rest x 6 rotations.
Could feel this on my left upper back so this area still needs some help.
237 last night...still had spider veins on my obliques however
WEDNESDAY 5pm
did a short training session
Bench w/slingshot
325x20
add 2.5 foam board
405x10
Superset no rest
Sled shoulder/chest press x25,25,25
Face pull x25,25,25
THURSDAY
no training rested
Graston on pecs and triceps
Massage on back, triceps, forearm.
Elbow locking and popping reduced significantly.
FRIDAY
more rest
woke up early however and went to the gym. Foam rolled my legs and did some trigger point work as well. Have some nice triggers in there I was able to release.
did a couple minutes of kettle bell work while I was there.
One hand Kettlebell swings
53lb KB x60sec/30 sec rest x 6 rotations.
Could feel this on my left upper back so this area still needs some help.
kabuki
Well-known member
My morning BW is almost a full 10lbs heavier in just a couple days. Wow.
Almost have this cold kicked.
Saturday 8am
fasted training USP labs style.
Lots foam rolling. Legs are a mess
Deadlift
135x5,5
225x3
315x3
405x1
495x1
Add 200lbs in bands (70 off floor) added briefs and belt
695x2
725x2
765x2
800x1 (Missed second rep)
My legs were to bloated today. Briefs never went on all the way and barely came off...same ones that slid on on Monday and I was hitting depth with 500 in.
Circuit no rest
BW rows 20,18,16,14
Grappler side to side 85x 20,20,20,20
Kb Face pulls 70-44 x12,11,12,12
Almost have this cold kicked.
Saturday 8am
fasted training USP labs style.
Lots foam rolling. Legs are a mess
Deadlift
135x5,5
225x3
315x3
405x1
495x1
Add 200lbs in bands (70 off floor) added briefs and belt
695x2
725x2
765x2
800x1 (Missed second rep)
My legs were to bloated today. Briefs never went on all the way and barely came off...same ones that slid on on Monday and I was hitting depth with 500 in.
Circuit no rest
BW rows 20,18,16,14
Grappler side to side 85x 20,20,20,20
Kb Face pulls 70-44 x12,11,12,12
kabuki
Well-known member
SUNDAY 8am
fasted and unfortunatly hungover.
DE Bench
warmup then
95+bands 10x3
band tricep extensions
3-4 sets
Thruster shoulder presses
4 sets of 12-16
Standing Band ab Crunch
#4x30,30,30
then went and spent the afternoon working in the pouring rain building a fence. It was raining sideways and my jacket was soaked completely through and as just dripping water.
Invalid Link Removed
fasted and unfortunatly hungover.
DE Bench
warmup then
95+bands 10x3
band tricep extensions
3-4 sets
Thruster shoulder presses
4 sets of 12-16
Standing Band ab Crunch
#4x30,30,30
then went and spent the afternoon working in the pouring rain building a fence. It was raining sideways and my jacket was soaked completely through and as just dripping water.
Invalid Link Removed
kabuki
Well-known member
This weekend destroyed me. Worked my but off and trained both days as well….and having drinks Saturday night didn’t help. Anyway I was up 9lbs by Saturday morning…by Monday I had lost 7.5 of that!
Was fried but decided to train anyway.
MONDAY 5pm
Foam rolling
Squat
165x5
220x5
275x5
330x5
Add briefs
495x3
606x2
680x0
Went to unrack and weight felt like it was going to crush me and I reracked.
Got pissed at myself for sucking it up.
680x2
606+200chain (approx 700 bottom -806 top) x1,2,1
Each set better than the last . Had more reps in that last set but just did one good clean fast single.
AFS leg press
6-7hundred x10,10,10
Inverted Band Leg curls
#4x30,30,30,30
Reverse Squat – band assisted
Bwx10
TUESDAY 530am
Fasted USP Labs style
Invalid Link Removed
overslept a little but made it to gym on time. Moving slow…but once I got breathing up I rocked it out! Just doing AP and Prime in AM right now. No stims and no Yok3d. Saving Yok3d for big lift days and cycling off all stims completely for first time in years (except green tea). With being sick the last week I snuck in a couple Jack3d days for training….but going to clean it up for next 4-8 weeks.
KB swings
53lbs x90,60,30 (sec)
30 seconds rest in between.
Prowler Push
220lbs x 150ft x 8 passes
Hit 12min mark
Circuit x 4 times
Grappler side/side 75lbx20
Band Ab Crunch x 30
KB curls (extended) 18lbx15
Band bad girls #2.5x25
Did two more Prowler pushes between circuit 3 & 4
40min total.
Was fried but decided to train anyway.
MONDAY 5pm
Foam rolling
Squat
165x5
220x5
275x5
330x5
Add briefs
495x3
606x2
680x0
Went to unrack and weight felt like it was going to crush me and I reracked.
Got pissed at myself for sucking it up.
680x2
606+200chain (approx 700 bottom -806 top) x1,2,1
Each set better than the last . Had more reps in that last set but just did one good clean fast single.
AFS leg press
6-7hundred x10,10,10
Inverted Band Leg curls
#4x30,30,30,30
Reverse Squat – band assisted
Bwx10
TUESDAY 530am
Fasted USP Labs style
Invalid Link Removed
overslept a little but made it to gym on time. Moving slow…but once I got breathing up I rocked it out! Just doing AP and Prime in AM right now. No stims and no Yok3d. Saving Yok3d for big lift days and cycling off all stims completely for first time in years (except green tea). With being sick the last week I snuck in a couple Jack3d days for training….but going to clean it up for next 4-8 weeks.
KB swings
53lbs x90,60,30 (sec)
30 seconds rest in between.
Prowler Push
220lbs x 150ft x 8 passes
Hit 12min mark
Circuit x 4 times
Grappler side/side 75lbx20
Band Ab Crunch x 30
KB curls (extended) 18lbx15
Band bad girls #2.5x25
Did two more Prowler pushes between circuit 3 & 4
40min total.
bLacKjAck.
Lift Heavy
Don't go too terribly crazy on the bulk bro you look too damn impressive to let that all go to waste...230 to 275 is severe!
Btw I am about to catch you on that bench, I am now super pissed you are bulking .... out of curiosity what are you hitting on say like a basic DB Incline?
Btw I am about to catch you on that bench, I am now super pissed you are bulking .... out of curiosity what are you hitting on say like a basic DB Incline?
kabuki
Well-known member
FRIDAY 530AM
Fasted USP Labs style
Invalid Link Removed
Did 8 sets of speed box squats around 500lbs of band/bar
6-8 sets of speed pulls with 500 bar
Then a couple assistance excercises.
Well…this damn cold is still lingering around and the fasted AM training seems to make it worse.
SATURDAY ALL DAY
Hosted a meet. Small meet but I was director and head judge all day…and part time announcer. Taxing on the cold…so I followed the meet with some Wiskey to see if that would help.
SUNDAY
Ok Wiskey may have helped on Saturday night but combined with the cold the feeling Sunday was not pleasant.
Went to a crossfit Gym and tried to learn how to do double unders and snatches.
About 45min total messing around with that stuff.
ADDITIONAL NOTES
Sunday afternoon actually started to feel better! So I worked my ass off again of course. Built another fence and gate and didn’t get done till late.
MONDAY 5pM
Squats
165x5
220x5
275x5
330x5
385x5
Add overkill training briefs
540x3
650x3
740x2
765x0…knees started going all over in hole…think I need to wear wraps with my new narrower stance.
Add 200lbs in chain and drop bar weight (approx 100 deloading)
806 top x 2
Add knee wraps
872 top x1
Hit depth on the depth I wanted on the double…cut the 872 higher than I wanted.
[youtube=8Xvt5yfbhQs]
[youtube]8Xvt5yfbhQs[/youtube]
Band DB Good mornings
120’s +2 sets #5’s x12,12
Deadlift with double overhand and 5 second Holdouts
505x1,1,1 w/30 sec rest
GHR’s
4 x16
Reverse Squats
2x8
Fasted USP Labs style
Invalid Link Removed
Did 8 sets of speed box squats around 500lbs of band/bar
6-8 sets of speed pulls with 500 bar
Then a couple assistance excercises.
Well…this damn cold is still lingering around and the fasted AM training seems to make it worse.
SATURDAY ALL DAY
Hosted a meet. Small meet but I was director and head judge all day…and part time announcer. Taxing on the cold…so I followed the meet with some Wiskey to see if that would help.
SUNDAY
Ok Wiskey may have helped on Saturday night but combined with the cold the feeling Sunday was not pleasant.
Went to a crossfit Gym and tried to learn how to do double unders and snatches.
About 45min total messing around with that stuff.
ADDITIONAL NOTES
Sunday afternoon actually started to feel better! So I worked my ass off again of course. Built another fence and gate and didn’t get done till late.
MONDAY 5pM
Squats
165x5
220x5
275x5
330x5
385x5
Add overkill training briefs
540x3
650x3
740x2
765x0…knees started going all over in hole…think I need to wear wraps with my new narrower stance.
Add 200lbs in chain and drop bar weight (approx 100 deloading)
806 top x 2
Add knee wraps
872 top x1
Hit depth on the depth I wanted on the double…cut the 872 higher than I wanted.
[youtube=8Xvt5yfbhQs]
[youtube]8Xvt5yfbhQs[/youtube]
Band DB Good mornings
120’s +2 sets #5’s x12,12
Deadlift with double overhand and 5 second Holdouts
505x1,1,1 w/30 sec rest
GHR’s
4 x16
Reverse Squats
2x8
kabuki
Well-known member
WEDNESDAY 5PM
Pec has been feeling AWESOME this week. Thought I would step it up and see how it felt.
Items in bold below on vid.
Bench
135x10,10
Add sling shot
225x8
315x5
Add thin foam board
365x5
405x5
Add thick foam board
455x5
All weights felt super explosive and strong. Left a lot in the tank.
Inverted KB Presses
44x12
53x8
63x7,6
53x12,12,12
Band Tricep pushdowns
4x12
KB Face Pulls
72x12,12,12,12
[youtube=He0DUzGvIGE]
[youtube]He0DUzGvIGE[/youtube]
THURSDAY 530am
Fasted USP Labs style
Invalid Link Removed
Sled Pull thru
200x20,20,20,20
Extended Bell curls
18x20,20,20,16
Then off to get some Graston done on pec, tri’s and foream. Very little pain with treatment this week. Just rockin!!
Pec has been feeling AWESOME this week. Thought I would step it up and see how it felt.
Items in bold below on vid.
Bench
135x10,10
Add sling shot
225x8
315x5
Add thin foam board
365x5
405x5
Add thick foam board
455x5
All weights felt super explosive and strong. Left a lot in the tank.
Inverted KB Presses
44x12
53x8
63x7,6
53x12,12,12
Band Tricep pushdowns
4x12
KB Face Pulls
72x12,12,12,12
[youtube=He0DUzGvIGE]
[youtube]He0DUzGvIGE[/youtube]
THURSDAY 530am
Fasted USP Labs style
Invalid Link Removed
Sled Pull thru
200x20,20,20,20
Extended Bell curls
18x20,20,20,16
Then off to get some Graston done on pec, tri’s and foream. Very little pain with treatment this week. Just rockin!!
bLacKjAck.
Lift Heavy
that 405 looked like it felt like 135....you freak
kabuki
Well-known member
FRIDAY
Slipped out from work at lunch
DE SQUATS
SSB to 14" box w/hadrcore briefs
warmup then
approx 600+w/bands x3,3,3,3,3,3,3
DE DEADS
315x3
405x1
505x1,1,1,1,1,1,3
Reverse Hyper
5wheels+#1 x20,16,16,16
Prowler push
420lbs x 150ft x3 passes
took a long time to get out of gym...my low back was pumped byound belief.
SATURDAY 8am
Fasted USP Labs style
Invalid Link Removed
Started with a couple rack pulls but at 500 my body said "why? you just did SSB and back work yesterday!"
Circuit x 4 times
Seated DB shrugs x 35,18,22,22
BW Rows w/blast straps x16,16,16,16
Prowler side/side (sq bar+40) x20,20,20,20
Face Pulls 135x100ft x 1 pass, then 110lbs for last 3 passes
Slipped out from work at lunch
DE SQUATS
SSB to 14" box w/hadrcore briefs
warmup then
approx 600+w/bands x3,3,3,3,3,3,3
DE DEADS
315x3
405x1
505x1,1,1,1,1,1,3
Reverse Hyper
5wheels+#1 x20,16,16,16
Prowler push
420lbs x 150ft x3 passes
took a long time to get out of gym...my low back was pumped byound belief.
SATURDAY 8am
Fasted USP Labs style
Invalid Link Removed
Started with a couple rack pulls but at 500 my body said "why? you just did SSB and back work yesterday!"
Circuit x 4 times
Seated DB shrugs x 35,18,22,22
BW Rows w/blast straps x16,16,16,16
Prowler side/side (sq bar+40) x20,20,20,20
Face Pulls 135x100ft x 1 pass, then 110lbs for last 3 passes
kabuki
Well-known member
SUNDAY AM
Fasted USP Labs style
Invalid Link Removed
Hit up a little DE Bench, full range with no Slingshot
No pain and felt great!
DE Bench
Warmup then
95+160bands x 5,5,5,5,5,20
Kettle Bell Front Delt Raises (extended)
26x8,8,8,8
Band Tricep pushdowns
#5x16,16,16,16
ADDITIONAL NOTES
Sometimes having a kid in daycare and a wife that’s a teacher sucks. Wife picked up a cold and I’m starting to get it. Damn I hate winters in my household.
Fasted USP Labs style
Invalid Link Removed
Hit up a little DE Bench, full range with no Slingshot
No pain and felt great!
DE Bench
Warmup then
95+160bands x 5,5,5,5,5,20
Kettle Bell Front Delt Raises (extended)
26x8,8,8,8
Band Tricep pushdowns
#5x16,16,16,16
ADDITIONAL NOTES
Sometimes having a kid in daycare and a wife that’s a teacher sucks. Wife picked up a cold and I’m starting to get it. Damn I hate winters in my household.
kabuki
Well-known member
WEDNESDAY
Still sick but slowly improving. Just one of thse that hangs in there.
BENCH
135x10
185x10
225x5
Add sling shot
315x5
Add thin foam
365x5
425x7
Had more in me
Add thick foam
465x5
Thruster shoulder press
#4’s+50 x12,12,12,11
Tricep pressdown
#5 x16,16,12,6
KB Face Pulls
72x12,12,12,12
Sled Tricp Ext x25,25
Sled face pull x25
[youtube=ZBw1bfG4mco]
[youtube]ZBw1bfG4mco[/youtube]
ADDITIONAL NOTES
Another video about some of my weekly rehab work. Shows the Graston at the beginning.
Anyway couple people had questions about that several weeks ago.
[youtube=fQN986InL4Y]
[youtube]fQN986InL4Y[/youtube]
Still sick but slowly improving. Just one of thse that hangs in there.
BENCH
135x10
185x10
225x5
Add sling shot
315x5
Add thin foam
365x5
425x7
Had more in me
Add thick foam
465x5
Thruster shoulder press
#4’s+50 x12,12,12,11
Tricep pressdown
#5 x16,16,12,6
KB Face Pulls
72x12,12,12,12
Sled Tricp Ext x25,25
Sled face pull x25
[youtube=ZBw1bfG4mco]
[youtube]ZBw1bfG4mco[/youtube]
ADDITIONAL NOTES
Another video about some of my weekly rehab work. Shows the Graston at the beginning.
Anyway couple people had questions about that several weeks ago.
[youtube=fQN986InL4Y]
[youtube]fQN986InL4Y[/youtube]
morry
Well-known member
Very Nice!! That is def something to be proud of.
I've been scanning through this 4 year old log and my god. This has got to be one of the best logs I've ever read.
I know I've subbed for a while, but I finally took some time to sift through this stuff.
I'm fukkin hella impressed bro.Chris, I do have a quick question concerning heavy Benching.
My current max is prob around 355 (I'm only talking flat bench), coming off a cycle where I hit 366 just a couple weeks back.
My goal is to hit 375 naturally before I cycle again.
My plan of attack for this is as follows:
I incorporate a Heavy Day and Light day and rotate BB to DB and train the muscle group specifically two times a week. With two workouts, heavy to light and DB to BB, I have plenty of variation now (I wasn't able to weeks ago bc I lacked the equipment to do DB presses).
I have done lock outs with 1/3 reps with 375 when I was on cycle and this helped me tremendously to get "used" to holding that much weight (I kind of stole the idea from Eddy).
My question is this, my shoulder was bothering me when I got that high in weight, what would suggest to get myself ready to drop 375 on my chest? Before year's end I fully expect to be over 400 and be repping 375, but it is hard to imagine at this point bc how heavy that weight feels when I unrack it.
My form is pretty good, had a couple guys critique it at the gym and things seems to be in line.
I will tell you tho, since I've gained access to DBs to superset with BB bench, my shoulder hasn't hurt any more. Probably a combination of form and the different range of motion.
I know these number aren't nearly what you lift, but I guess I'm asking how you broke the 400 mark?
Thoughts?
kabuki
Well-known member
Very Nice!! That is def something to be proud of.
I've been scanning through this 4 year old log and my god. This has got to be one of the best logs I've ever read.
I know I've subbed for a while, but I finally took some time to sift through this stuff.
Chris, I do have a quick question concerning heavy Benching.
My current max is prob around 355 (I'm only talking flat bench), coming off a cycle where I hit 366 just a couple weeks back.
My goal is to hit 375 naturally before I cycle again.
My plan of attack for this is as follows:
I incorporate a Heavy Day and Light day and rotate BB to DB and train the muscle group specifically two times a week. With two workouts, heavy to light and DB to BB, I have plenty of variation now (I wasn't able to weeks ago bc I lacked the equipment to do DB presses).
I have done lock outs with 1/3 reps with 375 when I was on cycle and this helped me tremendously to get "used" to holding that much weight (I kind of stole the idea from Eddy).
My question is this, my shoulder was bothering me when I got that high in weight, what would suggest to get myself ready to drop 375 on my chest? Before year's end I fully expect to be over 400 and be repping 375, but it is hard to imagine at this point bc how heavy that weight feels when I unrack it.
My form is pretty good, had a couple guys critique it at the gym and things seems to be in line.
I will tell you tho, since I've gained access to DBs to superset with BB bench, my shoulder hasn't hurt any more. Probably a combination of form and the different range of motion.
I know these number aren't nearly what you lift, but I guess I'm asking how you broke the 400 mark?
Thoughts?
Morry,
I will get with you on this. i have some very important things to attend to this week so it might not be till next week. You have pulled some of the concepts together correctly but needs some refinement.