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

If you start going to more competitions, you should look at Chuck Diesel sponsoring you or something.

I'm still searching for R4W v 6.0

I'm not feeling the caps. I finished up a bottle and I'm gonna pass on them for now. I still have half a bottle of the nasty ass R4W v 5.0 Grape Death which I think I will probably wind up finishing up here.
 
ReaperX said:
If you start going to more competitions, you should look at Chuck Diesel sponsoring you or something.

I'm still searching for R4W v 6.0

I'm not feeling the caps. I finished up a bottle and I'm gonna pass on them for now. I still have half a bottle of the nasty ass R4W v 5.0 Grape Death which I think I will probably wind up finishing up here.
Click to expand...

Sucks. i have not broken into my caps yet as i still have 2 bottles 6.0 left over. I'm hoping on pulling in some sponsorships next year. The totals i will be putting up in the tested feds or tested classes will be 200-300 higher than the current records and competitive with the top untested atheletes.
 
Trained this morning and went to work 3 hrs late as I’ve got to work late several nights this week. It was nice to get a workout in without being mentally and emotionally drained first.

BW upon waking 246.4

I’m really going to be focusing on my Deadlift over the next 12 weeks. I will be primarily be sumo pulling which I am actually weaker on than conventional when doing raw lifts. However this should help with my weakness with bringing hips through at top of lift. I was also very happy with this mornings workout as yesterday was the first day out of the last week that I could walk without hinderance as I have been so sore as my body has adjusted to doing GHR’s 3x/week.

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Sumo Deadlifts
45x12
145x6x3
235x3
325x3

Sumo Deads Band resisted (tensions starts immediately) using Green #4’s
325+Bx3
405+Bx3
495+Bx3
585+Bx1x2x2
Lost grip on second rep of second set. Added single ply inzer suit bottom for second two sets but don’t know how much it helped.

Stiff Leg Deads
405x8x8
Yes I Deadlift the first one but don’t count that rep.

Glute-Ham Raise
x12x8x8x8

Band Ab Crunches – pause at contraction resisting band
#3x20x20x20
 
Kabuki, you really should have people lining up to sponsor you with the numbers you're putting up and the detailed log that you have. It's too bad so many seem to go to the BBing crowd. Not that there's anything wrong with them going to the BBers, but it's overly skewed IMO.

I'm not real familiar with the banded lifts, but why do attach the bands out in front of you so much on the DL? To make it harder to shoot the hips through or something?
 
jas123 said:
Kabuki, you really should have people lining up to sponsor you with the numbers you're putting up and the detailed log that you have. It's too bad so many seem to go to the BBing crowd. Not that there's anything wrong with them going to the BBers, but it's overly skewed IMO.

I'm not real familiar with the banded lifts, but why do attach the bands out in front of you so much on the DL? To make it harder to shoot the hips through or something?
Click to expand...

They are not in front. Its attached the same on the back of the platform and drapped over the bar to the front. With this setup the bands start acting as soon as the bar has tension.

The bar is in the center of the bands.

EDIT: so that setup is significantly more band tension than a standard band resisted deadlift with the bands doubled over as they are doubled over but to a point 4ft apart.
 
kabuki said:
Sucks. i have not broken into my caps yet as i still have 2 bottles 6.0 left over. I'm hoping on pulling in some sponsorships next year. The totals i will be putting up in the tested feds or tested classes will be 200-300 higher than the current records and competitive with the top untested atheletes.
Click to expand...


Your numbers are amazing,and this thing that you will try in tested federations is f***ing crazy!!!



What about joint protection,what are you using,hope not only mama's soup with bones,hehe.
 
proper form and 12-15g of fish oil a day.
 
BW upon waking 247.6

Speed Bench (160in bands)
45x12x12
100x6x6
150x3
225x3
305x3x3x3x3x3x3 w/ 30 seconds rest
trying a new groove

Bench w/Bands (510 in bands #1,#3,#4)
645x1x1x1 w/90 seconds rest

all easy but not happy with any…shirt wasn’t on all the way and lift offs were poor. I also need to do a little warmup as that first one I was all over the place.

Supra Pressdowns
125x12x12x9

Curls – palms out non alt
40x12x12x12

Curls – Hammer non alt
40x12x12

Band Ab Crunches – wide stance with feet was trying to engage hip flexors wich it did not really do.
#3x20x20x20 pauseing on contracting.

Enjoy the vid :D
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haha, nice vid. Couldn't tell if you were coming all the way down on the dyn bench. You're pretty damn lean for being 5'9" 248 upon waking.
 
Alexander said:
haha, nice vid. Couldn't tell if you were coming all the way down on the dyn bench. You're pretty damn lean for being 5'9" 248 upon waking.
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all the way down on dynamic but when i had shirt on for heavy sets i didn't quite touch. shirt was not on properly.
 
Some flat Ass Kickeriry tonight

BW upon waking 248.4

Speed Squat (140 in bands 2 sets #3’s)
Narrow stance no belt off deep box
Warmup then
435x2x2x2x2x2x2x2x2

DB rows – on flat bench pulling DB up alongside body
65x12
115x16x14
wider grib DB with no straps.

Wide Grip Pulldowns
185x10x10x10x7

Glute-Ham Raises
x20x12x12
check out the rep PR!

Shrugs – wide grip fat handle trap bar
205x12
300x20
350x18

Pull Thru’s
#5x12x12
 
good sh!t here: monster #s, and best of all, video to prove it.

i've learned alot lurking around your log; keep it coming :thumbsup: .
 
tunnelrat said:
good sh!t here: monster #s, and best of all, video to prove it.

i've learned alot lurking around your log; keep it coming :thumbsup: .
Click to expand...

thanks man. love the sig btw.
 
sled pulling 135lbs x 13.5min
 
Still working on changing my bench form but having trouble keeping from sliding on bench with technique changes and its holding me up. Tried to cut my shirt today to see if my shoulders would grip but didn’t help much

BW upon waking 250.0…had a glass of water before stepping on scales so not fully dehydrated.

CG Bench
45x6x6x6
145x6x6
235x5x5
285x3
365x3
405x5x4

DB Military on 90 deg bench
50x12
95x12
115x6
105x8

Supra Pressdowns
125x12x8
100x8x8

Face Pulls
100x12x12x12x12

Hammer curls – non alt
40x12x12x12x12x12

No PR’s but made a vid anyway. Enjoy.
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smeton_yea said:
Incredible numbers. Do you find half squats put size on your upper quads?
Click to expand...

its been awhile since i've done any half squats. I don't work them into my program anymore. They do help with size on quads but don't do much of anything for my full squat.

thanks for your compliment.
 
Dec 24th

BW upon waking 250.0

Had 3 pieces of toast and a small protein shake before hitting gym as in hurry packing to leave town right after workout.

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Squats
55x6x6x6
155x6x6
245x5
335x5
425x5
515x3
605x7 added wraps 5lb PR
700x3 added briefs PR of some sort
believe I had more in me in all of them but didn’t want to push it with the spotters. Depth looks high due to camera angle and they were definetly higher than I want to be going right now…but I had a PLer watching from the side who said they were hitting parallel and they felt the same depth as I normally go which is.

Stiff Leg Deadlifts
410x10x9

Pull Thu’s
#5 band x12x12x12

Wilson GM’s
#5 band x20x20

Damn I was BEAT after that squat routine...let alone the work afterwards! Skipped GHR and ab work when I got home as I was late and had to skedaddle.
 
BW upon waking 250.6 ok fatso….its time for that cut.

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DE Bench (160in bands)
Warmups then
305x3x3x3x3x3x3 w/15-30 seconds rest

Band Resisted Shirt work (510 in bands on work sets)
575x1
675x1x1x1

last of 3 weeks doing this so it was heavier and slower
also cut about 1.5” of sleaves of shirt so I was able to get it seated better and couldn’t touch any of them…close on the last one.

Rope pressdowns/pull aparts
75x12x12x12x12

Situps - wide legs to activate flexors
x20x20x20x20

Hammer Curls – non alt
40x12
50x12x12x12x12

Band Ab Crunches
#4x0
#3+#1 x8x8

Aggressive Band Tricep stretches
2.5minutes

After a 2 week break from heavy work on my DE day I think my next 3 week wave will be band assisted bench w/ shirt. Excited to try this. Also its official I will finally begin to cut some weight as I have mentioned on several occasions so far. I think I have 15-20lbs of fat I can comfortably drop.
 
That spotter on the 600# squats was taking his job very seriously, that's commendable. I think he may have gotten more of a workout than you. Good sh*t, as always.
 
thanks guys. yes he is a very competent spotter. used to be one of my best training partners before he moved to the other side of town.
 
BW upon waking 250.0


Speed Squat (140 in bands 2sets#3’s) Narrow stance no belt to overload low back
Warmup then
465x2x2x2x2x2x2x2x2

DB Rows – pulling up alongside body
65x12
115x19x15

Wide Grip Pulldowns – super strict this week
145x12x12x12x12

GHR – trying it per suggestion with upper body bent forward supposed take low back out and put more emphasis on Glute’s and Hammies
BW x12
BW&#1 x9x9x8x8
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Shrugs – Wide grip fat trap bar
205x12
350x12x12x12x4
really struggled with grip today as hands were to sweat on the non knurled bar.

And yes that is Partner running off to puke in vid. He took a 6 week layoff and has been struggling coming back this last 2 weeks and has not been able to finish a workout yet.
 
kabuki said:
GHR – trying it per suggestion with upper body bent forward supposed take low back out and put more emphasis on Glute’s and Hammies
Click to expand...

Damn those squat numbers are amazing. As far as GHR's, I found this interesting tidbit in a book. Below are 4 pages:

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thanks poly. i went back to how i was doing them before which is what was shown in what you posted up.
 
Pulled Sled first thing this morning. Fastest pace yet. little dry heaving towards end slowed me down a bit.

135lbs x 12.5min 100 steps forward 60 reverse

GHR's before dinner
Went back to old way of doing them

BWx8
BW+#1 x11x10x10x7
 
Its been a rough couple of days on my body. Been putting in a lot of hard work on the remodel and missing meals and not getting enough rest. Pretty beat down right now.

BW upon waking 248.6

NEW YEARS EVE - ME Bench

CG Floor Press
45x12x12
145x6x6
195x5
235x5
285x5
325x5
375x4x3

Overhead Lockouts – from forehead
235x8
325x6
375xmiss
325x5

Supra Pressdowns
100x12
125x8x8x6

Last two exercises superseded with no rest (wife was yelling at me as we were late to go visit family)

Face Pulls
125x8x8x8

Hammer Curls
40x8x8x8

NEW YEARS DAY – ME SQUAT
So apparently the plan was to not just have dinner at family’s but to stay late till new year which I was in no condition to do. Needless to say I was upset.

So for my squat workout that morning I did not have it going on, but didn’t want to blow an opportunity with good squatters so I went light on my warmups and did get one good set in. Also made sure to nail the depth on all my squats. Which were solid depth…I even paused at the bottom of one of my reps on my work set squat to check the mirror so I wasn’t just relying on the people checking for me.

Squat
55x12x6x6
155x6x6
245x5
335x5
425x3
515x2
605x3 wraps
705x5 briefs & wraps
i was actually suprised at how deep i was when i looked in the mirror.
750xmiss
....think i was just shot at this point...but it was same failure as last few with not being able to keep back erect...Need to be doing some heavy GM's and get that SSB built.

Romanian Deadlifts
410x8x8x8

Skipped all assistance work.


I may take the rest of the week off.
 
HAHAHA
No need to explain those moments when you have SQ at morning,and you're mad because you will not have enough rest,but this time your women was right,somethimes you need to sacrifice yourself for her.


Keep your efforts and God blass you in new year.
 
Damn! I feel so much better today! Its amazing what a little sleep will do.

Anyway I took some measurements last night at the start of my diet.

The following are averages of 3 measurements each.

Chest 12mm
Abdominal 18mm
Thigh 13mm
Suprailiac 7mm
(not used in the BF measurement below but the only one I’ve tracked for over 6+ years. As I can consistently measure same spot due to tattoo)

According to this website Invalid Link Removed my

BF is 13%.

I don’t buy that at all (I know it’s a lot more) but it gives me a baseline even if it is flawed.

I’ll get some tape measurements tonight. I believe my waistline (at belly button) is still 39-40” range.

This is my average daily BW upon waking (* actual weight during day is approx 4lbs higher) by week over the last year
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Now here is the rub…I thought my upcoming comps were in the June/July timeframe which would allow adequate time to cut, but it turns out that they are in fact in the March/April timeframe. That is in no way adequate time to do a drop in BF effectively without loosing strength.

So I may have to stay at 242 for early this year and work on doing the cut later in the year. Decisions Decisions.
 
BW upon waking

248.8

Started with playing around with my bench form and measuring the stroke with various setups. Decided to go legs underneath me for a while as my flexibility is improving. I used to bench quite well with this form about 5+ years ago.

Speed Bench (w/unknown amount of chains)
45 x12x12
90+chain x6x6
135+chain x3x3
185+chain x3x3x3x3x3x3x3x3

Skull Crushers
90x16x16
130x16

Supra Press downs – on incline bench with band resistance
75+#1doubled x8x8x8
Think I found my new favorite Tricep movement. I love the supra’s anyway and the incline bench took out any cheating possible. Rockin!!!

Curls – palms out non-alternating
40x12x12x12x12

Standing Ab Crunches
#3 band x20x20x20

Sit-ups – Leg wide and on floor locked in under rack
X20x20

Aggressive Tricep Stretches
5min

More setup work on bench / Stretching arch, stomach, legs
5min

Skipped sled work last night but I feel Great again after some relaxation and sleep last night!!!

I’ll upload some vids later of the Supra’s as well as I got a vid of my 750 squat miss and it is from a great angle that shows exactly what I’m doing wrong! I just watched it.
 
Here is the incline Supra’s from tonight
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nothing impressive but my CG floor presses from Monday
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Now here is the video! They messed up on filming the 700x5, but look and see (besides the good spotting) what happens right before I miss this 750 attempt.
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Obviously I was tired after the 5 rep set, but Damn I am loosing my upper body position and rolling forward. Need to work harder on keeping chin in and head up and I think I will try to bring my grip in on my work sets which will strengthen that up a bit as well as possibly allow me to keep my elbows lower. Normally I don’t do this due to the strain on my bicep tendon but if I just do it on only my max effort sets I may be ok. Will experiment. Good to know what is going on!
 
BW upon waking 248.2

Bench Setup Stretches 2-3min

Speed Squats (140lbs in bands w/2 sets of #3’s) close stance no belt
55x6x6
135x3x3
195x3x3
295x3
385x3
475x2x2x2x2x2x2x2x2
last set Invalid Link Removed

DB Rows – off flat bench pulling DB up alongside body
65x12
115x8
135x12
115x8

Wide Grip Pulldowns
120x12
165x12x12x12x12

Glute Ham Raise
X16x14x12x10
Ok…think I got the change in my form down with chin tucked and shoulders rolled. Definetly makes it harder as well as takes more stress off low back. This is my first set doing it this way so still not perfectly clean
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Shrugs – Wide Grip Fat Trap Bar
300x20x20x20x20

Bench Setup Stretches 2-3min
 
Last edited:
No, I may buy one though. I have straight, v-style, and a fatty bar attachment. Does the supra make all the difference? How do you have the bands attached to the pully system?
 
That's a good idea, he definitely deserves to be sponsored, and NP is the sh*t. Smeton, If you know any of the guys at NP you should try to hook it up.
 
Alexander said:
No, I may buy one though. I have straight, v-style, and a fatty bar attachment. Does the supra make all the difference? How do you have the bands attached to the pully system?
Click to expand...

those can be done with a v style as well which will also work great for isolating the tri's and taking out other muscles. What i like about the supra is the reduced elbow and wrist strain as well as increased range of motion.

i built my pulley system to easily attach bands. But at the commercial gym i would just hang it over the top of the rack and then through the caribiner at the end of the cable. This works pretty well.
 
and thanks for the votes of confidene Alex and SY. I plan on pushing for some sponsorships this spring when i have some world records under my belt. besides breaking individual federation records i should be getting very close to having the highest total(if not the highest) in my weight class in ANY fed that does drug testing...and make it onto the top 20 all time lifts regardless of fed, testing, ect.

I don't want to sound cocky but this is where my current training plans will place me if i execute at the meets.

But we will see. Everything has to come together which so far it is.

*Plug* So my favorite companys if your watching keep an eye out for someone that may be putting up the largest natural totals by BW around...that could certainly say a lot for your products. *end plug* :study: nutraplanet, getdiesel, and USP labs
 
Mullet is a USPlabs rep, let me talk to him about sponsoring you. Their really is no one more deserving, considering your attitude, performance, and this detailed video log that everyone can learn from.
 
BW upon waking 246.6

30+ min stretching. Working on hips, inner thighs, and bench setup.

Here is what I started doing this last week to increase my arch (there is some less aggressive stretching I do to warmup before hitting these). I'm hoping to get my flexibility up enough to retool my bench form in a few months as well as widen my squat stance.
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Hip Abduction
#1 band x10x10x10 per side

Sled 135lbs x 14min. Went longer than .4 mile loop I normally do.
 
I was recently asked via PM about my diet macro’s and choice in foods. I figured this was a good time to run through my diet and look at my macro’s again and see where they were at as well as post it up and get some feedback on my diet.

First off I eat organic foods for all my produce, oats, ect, including my meats and eggs (which are also free range). I know….I’m a food snob…when we go out to eat we usually choose restaurants that make the same choices (which we have a lot of in Portland). I have also completely eliminated protein shakes from my diet.

My diet is pretty consistent from day to day with the exception of Lunch and Dinner. For these choices we prepare meals using the recipes from Invalid Link Removed. This works very well as they are created by a nutritionist and have a good balance of protein, carbs, fats and utilizes whole foods instead of pre processed food. My only complaint is that once per week it has a non meat based recipe so I keep something handy to cook up just for me (wife doesn’t understand the lack of meat dilemma).

One side note is that I eat a fair amount of dairy daily which most people trying to stay lean or in BBing try to avoid. Obviously as a PL it has little impact on me

Ok here are the numbers. Not saying these are optimal by any means…this is just what my diet happens to be.

Base foods come up to:
225g Protein
425g Carbs
200g fats

Now I also take in 80g of BCAA’s and EAA’s every day (SB’s Protocol) which I know are not a complete protein but these need to be counted somewhere and I feel it is appropriate to count them as protein calories. So that brings the macros to:

305g Protein
4720 Calories

A typical day might look like this.

6:30am
6 eggs
10g fish oil
20g BCAA’s

9am
1 cup cottage cheese
.5cup walnuts

11:30am
1 AP 10min prior
Leftovers (lets just say 1.5 – 2 chicken breast, couscous, and veggies)
10g fish oil

3:30pm (preworkout)
1 AP 10min prior
1.5g oatmeal
20g EAA’s

6:30pm (immediately post workout)
1 AP 10min prior
1 cup naturally sweetened yogurt
.5 cups oats
20g BCAA’s

7:00pm
Dinner same as leftovers
2 cups whole milk

9:30pm
1 spoon Peanut butter
1 cup Milk
20g BCAA’s

Also I just recently cut out my morning juice about 3 weeks ago (slightly cutting back carb intake). I would normally have 1-2 cups of either fresh veggies or fruit that I juice every morning.

As far as supplementation I take the following as my foundation:
1.5 g Ester C
2 perf multi
600mg NAC (eliminates mucus with diary levels)
Digestive Enzymes w/meals
300mg super milk thistle
1200mg Vit E
3 Anabolic Pump

As noted in daily intake:
12-30g fish oil (currently 30g)
60g BCAA’s
20g EAA’s

For performance Supps I’ve pretty much decided to stick with the following two product lines:
Get Diesel – I really like the quality of ingredients and combinations that lead to the great results.
USP labs – I really like the focus on quality and extraction methods that lead to the great results.


So again if anyone has any thoughts or recommendations please let me know.
 
BW upon waking 247.4

Got a lot of work in tonight.
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Kabuki Yoga

Floor Press
45x12
95x6x6
135x5
185x5
225x3
275x3
325x3
375x5x5 +3reps total over last week

Decided to try my new form even though I’m not flexible as I would like to be yet. First session using this tech in over 5+ years.
3board press w/shirt
505x1
555x1
595x1
645x1
felt easy but I left it there

DB Military’s on 90deg bench
105x9x6

Incline Supra Pressdowns
100x12
100+#1 band x8x7
85+#1 band x10

Face Pulls
100x12x12x12x12

Curls – palms out non alt
40x10x10x10x10x10

More Kabuki Yoga.
 
lovin the 3 board :box: .

thanks for postin up the diet. i dare not post mine. i know jack in the box has a website tho :burg: .

i def. need to get my diet back in order; it's hard on AP tho. i'm frickin hungry all the time, and too lazy to prep.

as usual, good sh!t bro.
 
thanks TR. Thats only 15lbs more than my full range bench max but i had a lot more in the tank. Saving for later.
 
Two weeks in a row of having my ME lower body day where I had to skip most of my assistance work. Lack of sleep last night may be the issue, which I hope it is and hoping I’m not sick. Tired, fatigued, achy, muscles cramping, and started feeling very physically ill while training. Got the important stuff done however, and next week is the next planned deload week.

BW upon waking 246.2

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Sumo Deadlifts
45x6x6
135x6x6
225x5

Sumo Deadlifts w/#4 bands doubled and stretched to give tension at start of lift.
225+bands x3
315+bands x3
405+bands x3
495+bands x2
585+bands x2
add briefs but it didn’t feel like it helped
585+bands x1
635+bands x0 just missing lockout….damn those bands were a getting tight.

Calves were cramping hard on everything over 500, making it harder than it should a been. Never done this next one before but everything was setup so what the hell.

Romanian Deadlifts - Band resisted w/same setup as above
315+bands x8x8x5

These got HARD when pulling hips through at top. Just what I need.
Also the bands felt like they added at least 100lbs compared to the 410 I’ve been using on these normally.

Glute-Ham Raises
BWx14x12x10

Damn…it might have just been low blood sugar and hydration (minimal carbs last 2 days). After having a solid dinner I’m starting to feel dramatically better already. Still going to take a hot bath and hit the sack early tonight. Tomorrow is ART therapy! And I’ve got some good news to share but I’ll type that up tomorrow.
 
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