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

[kabuki]

yes. still running high levels BCAA's. any other time i have dropped back from the 350+g of protien i used to take i would loose strength quickly. I can take 150-250g protein now and still make solid gains. works well.

 

[kabuki]

BW upon waking 241.8…..yep, dropping way to fast still waiting on Recreate as well.

Sled pulling in the AM 10min

Trigger Point on Intercostals and Chest in the PM

 

[John Smeton]

yes. still running high levels BCAA's. any other time i have dropped back from the 350+g of protien i used to take i would loose strength quickly. I can take 150-250g protein now and still make solid gains. works well.

Yeah Man . agreed. While taking Bcaa's you can drop your protein intake. If your not , as a rule of thumb, keep it at least one hundred grams over bodyweight.

 

[ktw]

So how do you flavor them because if I understand right you use the NP bulk ones

 

[kabuki]

So how do you flavor them because if I understand right you use the NP bulk ones

i used some light flavoring for awhile until my taste adapted to it. No flavoring now and it doesn't bother me.

 

[kabuki]

It’s going to be awhile before I start handling heavy weights again. Maybe 1-2 months of volume work. I’ll just leave it at that and not whine about my aches and pains.

BW upon waking 242.8

Bent Over Rows
45x12x12
135x12
225x8
315x8x10x12x10
Simple vid since I haven’t posted any in awhile [ame="http://www.youtube.com/watch?v=e5Z2fmuB8Ec"]YouTube - random rowing video[/ame]

Pulldowns
Warmup then
155+2bands x12x12
180+2bands x8x8x8x8

I don’t feel like I’m getting much from pulldowns. Think I’ll install a pullup bar outstide soon.

Bent Over DB raises
35x12
50x12x12x8

Shrugs – wide grip trap bar
295x16
345x16x16x16

Reverse Hyper
#2 bands +50 x12
#2 bands +75 x12
#2 bands +100 x12x12

 

[kabuki]

Recovery day
BW upon waking 243.4

AM
Sled – 135lbs x11min

PM
Band presses x30
1min rest
Band Rows x30
1min rest
Band Pull Thrus x15
1min rest

(Remaining two exercises superseted for 5 Sets)

Hammer Curls (simultaneous) 15-20 reps
.5min rest
Leg Raises x15

 

[BigKrabbe]

Kabuki - your lifts at the APA event are amazing, very inspirational! Good job, and don't let the injuries get ya down, you'll be back stronger than ever in no time.

 

[kabuki]

Kabuki - your lifts at the APA event are amazing, very inspirational! Good job, and don't let the injuries get ya down, you'll be back stronger than ever in no time.

thanks

 

[kabuki]

I took a bunch of video of everything on Friday’s workout….but just to busy to put it together.

SSB Box Squats – yes and actually sitting back. And deep, done standing on 100lb plates
Warmup then
Large Bands (#5’s) +445 x2x2x2x2x2 w/minmal rest
Large Bands (#5’s) +500 x2

Seated Good Mornings with SSB
Warmup then
355x6x6

Romanian Deadlifts
Warmup then
405x12x8

Glute Ham Raises
BW x12
#3’s x10x8x8x7

Hip Abduction
#1 x12x12x12
Per side

 

[kabuki]

Saturday AM

Band press x30 (basically failure)
60 sec
Band Row x 30 (basically failure)
60 sec
Band Pull thru x15
60 sec
6min x135lb sled
60sec
6min x135lb sled

Never had time this weekend to do abs and curls.

 

[kabuki]

Kept it light. could still feel the pain under my pec but it was better than last week.

Bench
45x15
135x12
185x10
225x25x15x10

DB Military - w/bands in hands attached to floor.
#1's+50x12
#2's+50x10x8x6
WOW those are an ass kicker!

Supra Pressdowns
3x12 heavy

Overhead band pull aparts
#1 x20x20x20

 

[kabuki]

It was a hectic day yesterday and I got tied up for 4 hours around the time I was supposed to do my sled work and active recovery, so I missed it for the day. My boys made it out sled pulling without me however

Active Release on flexors, extensors, and triceps. Hope this helps the elbow issues I’ve been having with my left arm.

Was going to build a pullup bar last night, so I would have it for back day since I’m done with these pulldowns crap. But I was just to tired and decided to go to bed early. Been interesting as I’ve dropped my carbs down my energy levels have gone up, but I’ve had a hard time getting sleep. I’m pretty sure its not the caffeine as I’ve kept it to 75-150mg taken between 10a-1p…and I’m used to 200mg at 4pm on training days so I don’t see how a lesser amount taken earlier in the day would cause the sleep problems. Although I do have numerous projects I’m working on so the self imposed stress may be a likely cause.

So anyway, yesterday I upped my carbs with 3 of my meals. I didn’t do a huge carb up day, just playing with it a little to see how body reacts. The lack of sleep over the previous 3 days was catching up to me. So I did nothing except steal some bites of my wifes haagen daz and go to bed early.

 

[kabuki]

I’m making things hard on myself. I’m doing sumo raw deadlifts which I suck at since I can pull almost a full 100lbs more raw conventional. Also purposely doing bad form on rack pulls using back instead of hips. I think this will help my lockout.

I slacked the previous evening and never built a pullup bar so I tried to do them on my downstairs. Not a full sternum pullup but it was actually challenging only pulling up to a certain height and basically touching nose to ceiling.

[nomedia="http://www.youtube.com/watch?v=jGINeRGFfO8"]YouTube - Broadcast Yourself.[/nomedia]
and damn that Kabuki’s got a sexy back can’t wait till I drop another 10% BF and see what it looks like.

Sumo Deadlifts
45x5
135x5
225x5
335x5
425x5
515x5
565x5

Rack Pulls – More stiff leg pull than standard rack pull
435x5
525x5
615x5
705x4?? I think it was 4, will have to watch vid again.
The last one was real slow as I could feel the weights sliding off bar. Also should have been more carefull setting the bar down since that one was just a standard oly bar. Bent the **** out of it.

Pullups – nose to ceiling
Bwx5x5x5x5x6
w/#1 band assistance x6

pullups – close grip
bw x5x5

Seated Rows – Medium Narrow grip
warump
185+3bands x10x10x10

Face Pulls
x12x12x12

 

[John Smeton]

nice grip man even with the straps/ When I get higher in weight I use over under

 

[kabuki]

nice grip man even with the straps/ When I get higher in weight I use over under

i used straps on everything yesertday to give forearms a break and not hammer them the day after they got hit hard with ART therapy.

Don't use straps and over under!

 

[kabuki]

AM
135lbs x 15min

PM
many suppersetted together.
30-60 seconds rest between anything.

Hammer curls - non alt
35x15x15x15x15

Situps - Legs wide, flat, and locked under rack
BW+25 x20x20x15

Leg Raises
x15x15

Band Presses
x30

Band Rows
x30

BAnd Pull Thru's
x12

Finished up by trying a couple window washers. only did a few to each side.

 

[kabuki]

Tried doing some things different on squatting last night by driving my hips back further to hit more depth. I ended up more bent over than i normally am and felt weak in the hole. I'm going to stick with what I know on my next workouts just spend some more time below paralell with it. Had to quite workout early because I'm a wuss (running late and sis was in town w/husband that just got released from iraq so we went and spent time together)

Squats w/briefs although super loose now
Warmups
535+170chain x3x3x3x3

Glute-Ham Raise
BWx8
#2 band x8x8x8

Dropped back from #3 to #2 bands and got my form more strict after watching a vid from my last workout.

Weighed in at 238.6 yesterday morning upon waking and 241.2 this morning. Waist is dropping quick as it measured 39.5 at widest today, down 1.5" in last few weeks.

 

[CryingEmo]

Nice workout bro.


How do you do a glute ham raise? I've tried them forever but I still can't do "one." The assisted ones where I push myself up don't seem to help either...


I can deadlift 500+ if that helps at all.

 

[kabuki]

Nice workout bro.


How do you do a glute ham raise? I've tried them forever but I still can't do "one." The assisted ones where I push myself up don't seem to help either...


I can deadlift 500+ if that helps at all.

i think i could only do a couple with i first built my glute ham raise. the body learns the muscle recruitment patterns pretty quickly so if you do them you should make some quick progress up front.

check out elitefts for some GHR vids.
edit: Invalid Link Removed

 

[John Smeton]

i think i could only do a couple with i first built my glute ham raise. the body learns the muscle recruitment patterns pretty quickly so if you do them you should make some quick progress up front.

check out elitefts for some GHR vids.
edit: Invalid Link Removed

Nice. pretty sure my gym doesnt have one. Hopefully I can find a gym that has one.

Do you think more companies will make this machine than elite? since Its shown to work

 

[kabuki]

Nice. pretty sure my gym doesnt have one. Hopefully I can find a gym that has one.

Do you think more companies will make this machine than elite? since Its shown to work

Lots of equipment mfg supply them. actually not to uncommon. just not your typical commercial gym fair.

 

[CryingEmo]

i think i could only do a couple with i first built my glute ham raise. the body learns the muscle recruitment patterns pretty quickly so if you do them you should make some quick progress up front.

check out elitefts for some GHR vids.
edit: Invalid Link Removed

Thanks man. Yeah, I'm not sure I can afford 1000 dollar GHR.

Also, my gym doesn't have one, so I guess I'll have to do it some ghetto way.

 

[kabuki]

Thanks man. Yeah, I'm not sure I can afford 1000 dollar GHR.

Also, my gym doesn't have one, so I guess I'll have to do it some ghetto way.

they have much cheaper ones out there. But you can just do them with someone holding your feet down. Either on the floor or on a bench. Probably need to do these with band assistance for ahwile as i think they are harder this way.

Or you can slide a bench up next to something with a bad to hold your legs such as a lat pulldown machine. knees on bench and feet under pad. would look something like this just using the devices i just explained.

[nomedia="http://www.youtube.com/watch?v=tpWWQBv_ias"]YouTube - Broadcast Yourself.[/nomedia]

 

[kabuki]

my rib cage/chest is still hurting a bit but feeling better. decided to handle some heavier weights today and see if it makes it worse or unaffected tomorrow.

Bench
225x25

Shirt
575x2

Raw 4board
465x5

Overhead band pull aparts
#1 6x20

 

[kabuki]

Have not been doing much. Been burning the candle on both ends trying to finish some big projects. Stress levels are up as I may have to make some imminent career decisions shortly and this is not the best time for a big change but it may have to be done.

Tuesday
125lbs x 15min on sled

Didn’t have time for active recovery work

Wednesday
I kind of shut down. Barely made it through the day at work. Downed my AP/Pslin R4W and 120g of carbs in hopes that would get me a decent workout. Made it home…fell asleep on the couch for 1.5hrs. woke up, made dinner, and went to bed.

I did get some good rest last night however. The wife has a cold and is congested and snoring so I have slept very badly this week (which is what likely resulted in yesterday). So last night I went and slept in one of the downstairs bedrooms.

Thursday
130lbs x 18min sled at lunch. No active recovery as won't be home till late.

Side note. Still dropping weight on schedule. Amazed at how its all coming off my gut size as I can see it flattening out. Can’t see anything visual with reductions in subQ fat yet but I’m down another .25” on my waist since Monday. The internal gut fat was my biggest concern so I'm happy with where its coming off of first.

 

[kabuki]

Just working on getting real deep on the squats. Deeper than what they were calling at that last meet. Had trouble with spotting tonight doing this as there is no room left when in hole for the spotters arms.

Squat w/loose breifs
warmup then
515+170chain x4
535+170chian x3x1

went down to quick and went forward with knees on second rep and lost it in hole and dumped on pins.

Suspended GM's - Wide with toes forward
245x8
335x8
425x8

Glute Ham Raise
BW x10
#2 band x10x10x10 (actually 12's but last 2 w/ no bands)

Energy levels a suckin but it will return.

 

[kabuki]

tried some HIIT sled pulling this morning. My hammies were shot from those wide stance toes forward GM's last night already so probably wasn't a good choice to hit it....but i'm buki.

woke up had 10g BCAA's, NOS Ether and 2 Recreate.

180lbs
1min hard pulls 1min rest
135lbs @ 12min
2min rest @15min
1min rest & 180lbs @22min
23min done

Honestly didn't think i was going to make it to 10min when i hit the 5min mark.

Felt sick for about 5-10min afterward. Which would suck if i did pick up the wifes nasty cold. Just what i need on top of all my lackluster workouts right now.:aby:

Good stuff. Might see about hitting this 2x/week.

 

[kabuki]

Speed bench
Warmup then
105+#3’s doubled (160lbs) x3x3x3x3x3x3x3x3 w/15 seconds rest

DB Military Press
50+#1 bands x12
50+#2 bands x12x10x6

Skull Crushers
80x20
130x8x11x8

Overhead wide tri ext
#1x20x20x20

Face Pulls
#1 x12x12x12x12

Strength is down. Thinking I’m getting over the bit of this cold that’s been nagging me.

 

[kabuki]

Sled pulling at lunch
125lbs x16min

there are some real rough sections by work due to all the rubber in on the pavement from the truckers...some spots are tough to even get through.

 

[supersoldier]

Hey bro. :wave:

Recently pulled 525 X 3 raw (as always)! :bb3: I summoned the inner Kabuki for that one! :thumbsup:

 

[kabuki]

Hey bro. :wave:

Recently pulled 525 X 3 raw (as always)! :bb3: I summoned the inner Kabuki for that one! :thumbsup:

NICE WORK!

 

[kabuki]

decent workout today even though the weights felt super heavy when i started warming up.

Sumo Deads
warmup then
575x5
used straps on last set

Extra Wide Sumo Deads - #2 band resist (double 4 feet wide)
warmup then
415+#2 x8
465+#2 x8 Yowza!!!
no straps and held last one for 10 count

Stiff Leg Rack Deads - Below knee
warmup then
605x5
no straps and held last one for 10 count

Sternum Pullups
x5x5x5x5

Close Grip Pullups
x6x6x6x6

 

[ktw]

Just know that while you are busy not eating carbs I am sitting in my living room drinking this shake:

1/2 pint Ben and Jerry's Mint Chocolate Cookie
2 cups milk
1 scoop protein powder
2 eggs

and eating nachos at the same time. And next week when I get my bodyfat tested it will most likely have not changed a bit. God bless my fast metabolism.


Good work though. Might be interested in checking out the Team Supertraining board, its pretty good.

 

[kabuki]

its tough man. My wife is pregnant and eating like MAD. There is a tote of brownies on the table in front of the couch...just staring at me:frustrate

 

[CryingEmo]

its tough man. My wife is pregnant and eating like MAD. There is a tote of brownies on the table in front of the couch...just staring at me:frustrate

Be strong! LOL


The thing is, if your diet is working for you, make sure you hang tough until either, A. You reach your goal, or B. It stops working. In either case you should probably schedule in a refeed every 2 weeks at least for carbs, and the metabolic boosts high cals gives you.

 

[kabuki]

Be strong! LOL


The thing is, if your diet is working for you, make sure you hang tough until either, A. You reach your goal, or B. It stops working. In either case you should probably schedule in a refeed every 2 weeks at least for carbs, and the metabolic boosts high cals gives you.

I bump my carbs a couple times a week. But try to do it in a clean manner.

236.4 this morning. Getting close to breaking 240 (i bump up about 4lbs through the day after rehydrating and food...always loose 4-5lbs while I sleep)

 

[kabuki]

Lunch time pulling

Fairly moderate pull today…except for the heat and falling over backwards when I ran into a trailer that got dropped behind me. It was for laying tar so the back of my pants are ruined.

125lb x 15min.

 

[kabuki]

SSB (4" camber) box squats - Deep standing on 100lb plates and leaning back
85 x6
85#4 x5
85#5 x5
175#5 x3
265#5 x3
355#5 x3
445#5 x2
475#5 x2x2x2x1x2

Lots of grinders in there and one miss.

Ultra Wide Pause Squats - 3 count in hole
245x5
335x5
425x5 [nomedia="http://www.youtube.com/watch?v=_wKC5JbvBiU"]YouTube - Broadcast Yourself.[/nomedia]
REAL happy with how these felt my first time doing them. I was able to stay real erect and hit the exact same form on every single one. Impressive for first try. May have to modify rack so i can do some heavy out of monolift.

Superseted last two

Hip Abduction
#1 x12x12x12x12x12

Glute Ham Raise
bwx8
pausing at bottom with hams fully extended
bw#2 x12x10x10x10
no pause
bw#2 x16

 

[nycste]

nice vid and workout

 

[kabuki]

Thanks NY

so it snowed on me last sunday when i was trying to clean my truck....and it hit 95 yesterday :dunno:

on empty stomach (except bcaa's and nos ether)

supersetted situps & Hammer curls

Situps - on GHR backwards
bwx20x20x16x16x12

Hammer Curls
30x20x20x20x20

60 sec

Band Press x30 (just shy failure)

60sec

Band Row x30 (just shy failure)

60sec

Sled Pulling x12-14min
2 passes w/180 1min on/1min rest
remaining passes w/135

30min total.

also thought i would enjoy the sun and freak out the neighbors and pulled the sled in the nude...ok shirtless

 

[John Smeton]

I hear ya at freaking the neighbors out. I was outside today cutting grass. One of these days might take shirt off( always use spf15 or higher when out for over 15 minutes)

If your out for 20 minutes might not matter much but if its like an hour you for sure want to use screen-screen.

 

[kabuki]

if i spend any time in the sun the wife makes sure i put on sunscreen. but pulling was only 12min.

Bench
45x6x6
145x6
185x5
235x5
325x3
Shirt on
465x3
555x1
600x2
Plan was for more reps but I just had the shirt adjusted wrong or my form was out. Didn’t feel right.

Pin Presses - 3 count at lock
415x5
505x3
415x??
Last set just started with super close grip and when I hit failure would move grip out a couple inches and kept repeating.

Supra Pressdowns
Weight+2 bands x12x12x12

 

[kabuki]

Band press x30
60sec
Band low row x30
60sec
Sled 135lbs x 12min (1min break in middle)

 

[kabuki]

Good workout.

Bent over rows
45x12x12
135x15x15
225x8
315x6
365x9
315x10x10

Sternum Pullups
Bwx5x5x5x5

Band Resisted Bench Setups (Rowing exercise) 5 sec pause at contraction (chest)
#3 x5
#3#1 x5x5
7sec pause #3#1 x5

DB Rear Delt Raises
50x12x10x10

Reverse Hyper
#1’s 50lbs x12
#1’s 100lbs x9x11x12

CG pullups
x6

 

[nycste]

Sternum Pullups
Bwx5x5x5x5

these mean pullups which means palms facing you and you pull your middle chest aka sternum to the bar then back down right?

either way nice reps

 

[kabuki]

palms do not have to be facing. you do have to lean back and pull to chest. Mine are not quite sternum pullups yet but close. I go till my nose touches cieling. Got a vid a few posts back.

 

[kabuki]

lunch time pulling
125lbs x16min

Evening
Tons of stretching mixed betwix everything

Situps backwards on GHR
x20x20x20x16x20

Curls
35x12

Front delt raises
#1sx12x12x12

Band Press
#3s x25



Side note. Had 8 more sleds fabricated today. We will now have 4 sleds at each building which are all booked pretty solid. 4 of them were sold to employees for personal use. For some reason even being the quite guy I am I always seem to influence/motivate people.

 

[jas123]

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

 

[Alexander]

Nice workouts Kabuki. I'm gonna use sunscreen from now on.