Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]

[Kabeetz]

02.08.07

(Note: 2/8 diet, early morning 2/9 workout)

WORKOUT

6:30 a.m.

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

squats
95x5 119x5 143x5 167x5 196x3 143x8

bench
83x5 104x5 125x5 146x5 171x3 125x8

row
74x5 92x5 111x5 129x5 151x3 111x8

NOTES: The squats were on point. I GOTTA hit the 196x5 on monday. I just feel more and more comfortable with my squats. I gotta make a video someday soon and get some critiques. The bench felt heavy On the last rep of the triple my left shoulder took over and the pain creeped back in. I'm really hoping this heals itself by next military day otherwise I'm gonna have to consider shutting it down for a little. Rows continue to progress, this was the one Monday lift that I hit. My form is much better than when I was lifting this weight on my fall bulk. Also, for whatever reason, the 5mg of redline I took pre-workout had me AMPED all workout. It hasn't provided me with much workout energy overall but this workout it just felt like I was wired!


DIET

02.07.09

8:30 a.m.
2 servings ON Vanilla
.5 cup Quaker Oats
1 large banana
1 serving ANPB

12:30 p.m.
2 servings ON Vanilla
.5 cup Quaker Oats
1 large banana
1 serving ANPB

3:30 p.m.
1 can tuna
frank's red hot

6:30 p.m.
2 ounces Almonds

9:45 p.m.
2 servings ON Whey

10:15 p.m.
1 sugar free jello
1 dallop cool whip free

12:00 a.m.
1 serving ANPB

TOTALS: 2305s 40% protein/25% carbs/35% fat

NOTES: I was going to be on the go all morning, I had a wake to go to all afternoon and I had calculus class at night, so I frontloaded my meals and anticipated doing some empty stomach cardio after class. That didn't happen because the day was too crazy and I knew I'd have to lift early this morning and didn't want the cardio to affect my sleep and my squatting.. so then I was in the position of needing calories late and not wanting to carb it up. Everything worked out ok though and this morning's workout was great.

TODAY'S GOAL: Stay on my diet, get out of work quick and go see Artie Lange tonight, I'm a huge Howard Stern fan.

 

[SgtSlaughter]

Nice Dead PR!

How's your form on bench, elbows out or in?

 

[Kabeetz]

Nice Dead PR!

How's your form on bench, elbows out or in?

My bench is a work in progress... I've been tucking my elbows in.. but as of late I've read two articles about how elbows out is more direct for the chest... so I think that has led me to be a little tentative with my elbows... hmmmm.. any advice or strategy?

I've also been trying to work on a good arch, because I have long arms, but it's a long ways off from being debuted.

 

[SgtSlaughter]

My chest is developing just fine with elbows in

Keep tucking your elbows unless flaring them feels fine for you. I had all sorts of shoulder pain when flaring them... not worth it to me in the long run.

There's a few of us with monkey arms

 

[Kabeetz]

Keep tucking your elbows unless flaring them feels fine for you. I had all sorts of shoulder pain when flaring them... not worth it to me in the long run.

OK will do. What are you doing with your legs exactly as well? I am trying to generate leg drive by planting them at a less than 90 degree angle from my back, but I can't tell if that trying is translating into success or not

 

[SgtSlaughter]

If you're rock solid, stable throughout all the reps your legs are planted good enough.

I used to bounce my knee up and down during the reps... had no idea staying tight was important. I now draw my feet a bit under more and plant them, sometimes on the ball of my feet if I want a slight arch.

 

[Kabeetz]

If you're rock solid, stable throughout all the reps your legs are planted good enough.

I used to bounce my knee up and down during the reps... had no idea staying tight was important. I now draw my feet a bit under more and plant them, sometimes on the ball of my feet if I want a slight arch.

Excellent I'm definitely on point with that aspect.

Thanks again.

 

[Kabeetz]

02.09.09

DIET

5:30 a.m. (preworkout)
2 servings ON Vanilla
.5 cup Quaker Oats

8:00 a.m. (post workout)
1 serving cellmass

2 servings ON Vanilla
.5 cup Quaker Oats
1.5 cups frozen berry blend

9:30 a.m.
1 ounce almonds
1 can tuna

12:30 p.m.
.5 cup quaker oats

3:00 p.m.
2 servings ON Whey Vanilla

6:00 p.m. (pre concert)
2 servings ON Whey Vanilla
1 serving anpb
1 banana
.25 cup quaker oats

11:30 p.m.
1 ounce almonds

TOTALS: 2423 cals 46% protein/29% carbs/25% fat

NOTES: It wasn't a great diet day... a large gap in there, not enough calories for a decent pre-bed meal.. etc. But there was some moral victories. I made some friday' chicken quesadillas for my gf and I didn't eat them and I didn't have any beer or snacks at the artie lange concert. I feel very in control of my eating habits and cravings right now. I know this level of self control doesn't last forever but right now I am so determined to reach some sort of visible ab-age by my birthday in April. I am glad the weekend is here so I can cook the meat in the freezer that I didn't have time to cook this week (Still I survived on tuna and whey and eggs and most importantly, saved some money at the market this morning!)

TODAY'S GOAL: Gunz-a-rama at the gym, and cardio!!! I would've worked out already after my class as I type this, but my i-pod isn't charged and it is an absolute must for cardio!

 

[Kabeetz]

By the way, little cutter stats update, as of the morning of 2.08.07

STATS

Weight: 207.4
Waist (one inch above navel): 35.8
bf according to training vault calculator: 16%

I am pretty confident I am above 16%, but regardless progress is going fooooooooooooooooorward! I have to run into my gym's main PT and he will be calipering me in the very near future.

Also.. NO CHEAT DAY THIS WEEKEND I'm focused, baby. 57 days until judgment day, happens to be same day as Easter so that should be a big feast.

 

[Kabeetz]

02.10.07

WORKOUT

7:00 p.m.

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

Dips
Bodyweeight x8 x6 x6

Pushdowns
60x8 70x8 80x8

EZ Bar Curls
60x8 70x8 80x8

HIIT Cardio
13:49 150 cals

NOTES: Gym closed mid cardio Sux. Played it cool with the arm fluff, I don't want anything toying with my left shoulder... I'm afraid it is not getting better,


DIET

11:30 a.m.
2 servings ON Vanilla
.33 cup Quaker Oats
1 large banana
1 serving ANPB

3:30 p.m. (after class)
1 serving natural granola

6:00 p.m. (workout & cardio)

7:10 p.m.
1 serving cellmass

2 servings ON Vanilla
1.5 cups Frozen Berry Blend
1 large banana
.5 cup Quaker Oats

9:45 p.m.
6 ounces pork loin
3 ounces sirloin steak
1 small cucumber tomato salad
1 piece feta cheese

12:00 a.m.
1 ounce almonds

TOTALS: 2305s 40% protein/25% carbs/35% fat

NOTES: Diet was OK. Went over my gf's house for dinner and her Mom can be pretty serious with the food so I'm glad I kept it in check and had a good p-pwo meal. I wish I ate more earlier but I expected to get to the gym earlier. Gotta stick to the schedule better.

TODAY'S GOAL: Abive all else COOOOOK!!! Gotta get all these meals prepared. Hopefully get some cardio in but I'll see how I feel when I get out of work, I'm seriously backed up with the homework too unfortunately.