Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]

[al420]

You need to learn how to properly 'dump' the bar. Think of it like a shrug where you let go of the bar at the same time. This saves your shoulders.

 

[Kabeetz]

You need to learn how to properly 'dump' the bar. Think of it like a shrug where you let go of the bar at the same time. This saves your shoulders.

Bro..I definitely need to learn that... so I need to sort of use my hands,shoulders and traps to kind of launch it slightly up and behind, so it falls behind me?

 

[SgtSlaughter]

AL is seriously on point... great call.

yup, pop it off your traps and jump out of the way forward.

 

[al420]

AL is seriously on point... great call.

yup, pop it off your traps and jump out of the way forward.

Yep, just 'pop' it off your back using your traps.

I gotta give props to BiggT for teaching me how to do it.

 

[Kabeetz]

Sarge & Al: It says I gotta spread some k around. I keep wanting to give this stuff to the same handful of people who always give great advice. Thank you much.

 

[Kabeetz]

02.06.07

WORKOUT

10:15 p.m.

30 minutes or more hiit cardio
330+ calories

NOTES: Intervalled between 3.7 and 7.0, minute thirty second intervals, switched machines because the belt started acting up on the first one, had somewhere between 5-7 minutes before I switched but not 100% sure. Really wanted to get in a somewhat extended session, more payback for the Super Bowl.


DIET

9:00 a.m.
4 servings Egg Starts
.5 cup Quaker Oats

11:00 a.m.
2 ounce almonds
.5 cup quaker oats

1:30 p.m.
1 can chunk light albacore (yuck)
Frank's Red Hot

3:30 p.m.
2 servings ON Whey Vanilla

4:45 p.m.
4 servings egg starts

5:45 p.m. (pre-class)
2 servings perdue short cuts

10:00 p.m.
somewhat empty stomach cardio

11:00 p.m. (post workout)
1 serving cellmass

2 servings ON Whey
.5 cup Quaker Oats
1.5 cup frozen berry medley

12:00 a.m.
1 serving ANPB
1 serving guacamole

TOTALS: 2243cals 46% protein/23% carbs/31% fat

NOTES: Finally ran out of the ON rocky road! WOOOOO!!!! It was one of those grazing days... I desparately need to cook tonight it's my one night

TODAY'S GOAL: Do some cooking, do a little cleaning, do some studying, and DEADLIFT!!!!!!!!!!

 

[Kabeetz]

A 1/4 full, and remarkably still completely screwed shut, bottle of redline (not the rtd) somehow leaked all over my lunch bag!! This stuff is across between gum and cough syrup... damn.

Thankfully I start an ECA stack next week anyways.

 

[al420]

Where did you get the ECS? PM me if need be b/c I have been looking for months.

 

[Kabeetz]

Where did you get the ECS? PM me if need be b/c I have been looking for months.

No problemo, pm sent. Topic came up in jpt's log about a week ago I believe.

 

[Kabeetz]

02.07.07

WORKOUT

10:15 p.m.

5 minute cardio warm-up (30 cals burned)
Static stretching
Bar complex

squats
98x5 122x5 147x5 147x5

military
78x5 94x5 109x5 125x4

deadlift
152x5 182x5 212x5 243x5 !PR!


NOTES: The dead PR was great, I didn't realize it was a PR but looking back in this log it was (thus the point of keeping accurate logs of your progress!) The military 125 miss SUCKS. It means I only hit my 5rm on 2 out of 5 unique compound lifts this week. The strategy is simple... repeat last friday's triples this friday, then go for the new 5rms on Monday and Wednesday, and if I don't hit, consider changing up the strategy. Additionally, my left shoulder was kinda bothering me during the military..I am wondering if this is related to the squatting on Monday. If it doesn't feel fine by next Wednesday, I am going to have to lay off that lift for a couple weeks.


DIET

9:00 a.m.
2 servings ON Vanilla
.5 cup Quaker Oats

11:00 a.m.
1 ounce almonds

2:30 p.m.
Chicken Fajitas at mexican restaurant, work meeting
(ate only grilled chicken, peppers, a couple tablespoons of black beans and guacamole, 2 small tortillas not bad and left some room for error in my calorie intake for the day.)

4:30 p.m.
2 servings ON Whey Vanilla

5:30 p.m.
1.5 servings bumblebee chunk light albacore tuna
frank's red hot

5:45 p.m. (pre-class)
2 servings perdue short cuts

9:15 p.m. (pre-workout)
1 serving ON Whey Vanilla
.25 cup Quaker Oats

11:30 p.m. (post workout)
1 serving cellmass

2 servings ON Whey
.5 cup Quaker Oats
1.5 cup frozen berry medley

TOTALS: 2271cals 41% protein/30% carbs/29% fat

NOTES: Decent diet day. I hate to eat out but sometimes you have to. I stuck with whole foods, clean, accounted for it in my diet and I think that's a win.

TODAY'S GOAL: Have to go to a wake:/ And I have calculus:/ Try to get some cardio in, stay clean on the diet, stay focused, get some sleep and wake up early for my lifting tomorrow because I'm going to see Artie Lange tomorrow night!