Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]

[jpt]

just an idea to sort of tweak your diet a bit...i would not continually eat the beef with brown rice....here is the formula i use when i cut and i see great results:

protein + healthy fat
protien + healthy carb

never protien + healthy fat + healthy carb = slowing your digestion and metabolism

some people ignore that rule when they cut and that's fine....but i know it works for me...i cut alot easier this way. maybe it will work for you.

 

[Kabeetz]

Thanks for the tip bro. Right now I've just been doing no carbs after 3-4 the last couple weeks (Except for pre and post workout if I am working out at night) and it's really made a HUGE DIFFERENCE.

As soon as fatloss stalls and I need to change things up I will definitely try that to see if that ignites things before trying to cut cals. You're somewhere in the land between 7-10% so u definitely know your shit no question.

just an idea to sort of tweak your diet a bit...i would not continually eat the beef with brown rice....here is the formula i use when i cut and i see great results:

protein + healthy fat
protien + healthy carb

never protien + healthy fat + healthy carb = slowing your digestion and metabolism

some people ignore that rule when they cut and that's fine....but i know it works for me...i cut alot easier this way. maybe it will work for you.

 

[JKurz1]

Well...maybe not under 10%, but he's working on it......I'm 7.9% and trust me, it's hell getting there....

 

[Kabeetz]

Well...maybe not under 10%, but he's working on it......I'm 7.9% and trust me, it's hell getting there....

I would imagine that. I would also imagine that actually trying to maintain a bf like that, rather than just hit it for a show, would be absolute torture and genetic warfare on your own body !

 

[jpt]

i'm about 10% right now...or i was last week when i measured. i'm going to measure end of this week and see what i get. i've made some progress despite my 6 beers and pizza i ate during the past weekend....i want to be 9.5% by saturday. theres about 3 hours of cardio btwn now and then to go along with a strict diet. i think it's possible...also it's a lot easier to maintain that bf once you get there...it's the getting there that's hard.

 

[Kabeetz]

i'm about 10% right now...or i was last week when i measured. i'm going to measure end of this week and see what i get. i've made some progress despite my 6 beers and pizza i ate during the past weekend....i want to be 9.5% by saturday. theres about 3 hours of cardio btwn now and then to go along with a strict diet. i think it's possible...also it's a lot easier to maintain that bf once you get there...it's the getting there that's hard.

No doubt in my mind you're gonna be 9.5 or less by Saturday. Hit that treadmill biatch!

 

[Kabeetz]

Having just finished my lunch I just want to make it clear that I am officially not looking forward to getting back to work and I think it's time to find a new day job. Carry on.

 

[Kabeetz]

01.30.07

WORKOUT

10:00 p.m.

25 minutes HIIT cardio
calories burned: 250

NOTES: I'm like Carl Lewis only slower and fatter!

WORKOUT TRACK OF THE DAY: "Go Head" By The Lox, great track that shuffled its way to being heard and really got me focused during my run.

DIET

8:30 a.m.
2 scoops ON Whey
Banana
1 serving ANPB

11:30 a.m.
4 ounces Chicken Breast
1 serving brown rice

1:30 p.m.
4 ounces Chicken Breast
1 serving brown rice


4:30 p.m.
6 ounces Chicken Breast

5:30 p.m.
1 ounce almonds

10:30 p.m. (post cardio)
1 serving cellmass

2 servings ON Whey
1 Banana
1 cup frozen berry medley

(At this point I realized I was still under 2k cals for the day :O)
1 serving granola


12:00 a.m.
1 serving ANPB

TOTALS: 2347 cals 40% protein/ 32% carbs/ 27% fat

NOTES: Obviously you hate having the late night carbs, but I felt like the granola was still pwo and I couldn't go to bed at only 2100 cals.

TODAY'S GOAL: DEADLIFT LIKE A PSYCHOPATH!

 

[jpt]

there'a 5 hour gap btwen meals....should never wait that long to eat. is that b/c of a workout? i would switch the almonds and the chicken and rice meal...and maybe have the chicen and rice at 6:30 instead of 5:30?? just a suggestion...not sure what your schedule is like.

how did the deadlifting go?

 

[Kabeetz]

there'a 5 hour gap btwen meals....should never wait that long to eat. is that b/c of a workout? i would switch the almonds and the chicken and rice meal...and maybe have the chicen and rice at 6:30 instead of 5:30?? just a suggestion...not sure what your schedule is like.

how did the deadlifting go?

The 5 hour gap was because I like to not eat 4 hours before evening cardio and it turned into 5 because I ate right before i left for class and went for cardio as soon as I got home.

I know, I know... no excuses

Deadlifting went great..check out the log to follow next post...

 

[Kabeetz]

01.31.07

WORKOUT

10:15 p.m.

5 minutes cardio warm up
static stretching
bar complex

Squats
95x5 120x5 145x5 145x5

Military
77x5 92x5 107x5 122x5

Deadlift
148x5 178x5 207x5 237x5

NOTES: Well the workout went great. However I do think the cutting is kinda creeping up on me again, I really felt after the last set of militaries that I had been stepped on by a much bigger animal, like my whole skeleton had been compressed. And then after the deads I was just exhausted. I've never really done deads regularly before the 5x5, and I think I have a lot of room for growth, probably am not near my true 5rm yet but I am in no rush to rush the increments. Besides if 237x5 wiped me out, must be closer to my 5rm than I realize. I'm using a very narrow stance with a mixed grip and I am feeling as though it is completely working my lower back, it is not straining it, so I am very happy w/ form on that lift.

WORKOUT TRACK OF THE DAY: "Get By" by Talib Kweli

DIET

8:30 a.m.
2 scoops ON Whey
.5 cup Quaker Oats
1 serving ANPB

11:30 a.m.
4 ounces Extra Lean Groudn Turkey
1 serving brown rice

1:30 p.m.
4 ounces Extra Lean Ground Turkey
2 ounces almonds


4:30 p.m.
6 ounces Extra Lean Fround Turkey

7:00 p.m.
1 ounce almonds

9:30 p.m. (pre-workout)
.5 cup Quaker Oats
1 serving ON Whey

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

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

TOTALS: 2425cals 47% protein/24% carbs/29% fat

NOTES: The diet was what it was. Spent my evening before my workout trying to understand limits and the power rule and a couple derivatives.. I'm two weeks into the class and am completely lost F calculus! The diet was good...pretty much in automatic mode right now. Abs by my 26th birthday or bust. Thinking about cutting to 2400 cals next week, and maybe adding eca stack. Using redline right now but compared to the redline rtd (which is mad $$$) this just doesn't do it for me. I miss the xenadrine days in the late '90s!

TODAY'S GOAL: SURVIVE CALCULUS CLASS, DO SOME CARDIO!

 

[SgtSlaughter]

Hey, you got through the workout... that's pretty much all that matter when your well into a cutting diet, lol.

How many weeks have you been dieting for now? Do you implement reward meals? If so, how often?

Adding a thermo to your regimen may be a good idea at this point.

Good luck with Calc

 

[Kabeetz]

Hey, you got through the workout... that's pretty much all that matter when your well into a cutting diet, lol.

How many weeks have you been dieting for now? Do you implement reward meals? If so, how often?

Adding a thermo to your regimen may be a good idea at this point.

Good luck with Calc

I am now completing my 9th week today. However, many of the weeks were transition... I went from 4k to 3,500k the first week, and then dropped approximately 150 cal a week and I believe I've been at 2,500 for two-three weeks now. I have a cheat day every Saturday. I am gonna strictly do a cheat meal instead of a day and maybe switch to every other week after the SB if I have the fortitude for it. I'm not gonna stress it, slow and steady wins the race.

I know a lot of people are anti-cheat but I feel so much better the next day and it's fuel I need to re-focus for the week ahead. Know what I mean bro?

I definitely wanna add the thermo soon.

As for the Calc, I'll need all the luck I can get. I never thought it would be this hard.

 

[SgtSlaughter]

Oh, I know what you mean.

Full Cheat days can reek havoc on you for days after the full day of whatever you want eating. I totally agree with whatever helps you in the long run though. But if you can revert to a REWARD (cuz you deserve it) meal every 7 days or so that'd definetly be better for your goal, to be reached quickly.

I'm with you on being focused on the long term goal 100%.

Start popping thermos, cycle them if necessary.

And get a hawt tutor for Calc

 

[Kabeetz]

Oh, I know what you mean.

Full Cheat days can reek havoc on you for days after the full day of whatever you want eating. I totally agree with whatever helps you in the long run though. But if you can revert to a REWARD (cuz you deserve it) meal every 7 days or so that'd definetly be better for your goal, to be reached quickly.

I'm with you on being focused on the long term goal 100%.

Start popping thermos, cycle them if necessary.

Sarge.. Like I will have say pizza at night as my reward meal.. dessert.. but during the day instead of having say grilled chicken and brown rice i'll have like deli meats on a roll... basically more processed foods..not necessarily having like 6-8,000 calories of pure junk all day long. Still gotta get more disciplined ur right. SB will be last cheat for two weeks I promise and then only reward meal after that!

As for thermos....

I did t-rex way back.. I just didn't really notice anything from it... and I'm taking redline..but it's kinda lame. I researched liquiclen early on in the cut, probably stupidly, but my rats didn't even get shakes on 3/4ths of a dropper. I'm very unresponsive to that stuff at least from the stim standpoint. I'm gonna have to take a look at that vasopro. I have a couple questions about the proper aspirin/caffeine ratios, etc. maybe I'll throw u an e-mail?

 

[SgtSlaughter]

Ok, cool... That's not TOO bad then

Ho-ho's and ding-dongs all day would be no good, lol. Easing your way into the reward meals is a great approach as to not burn out fast - mentally and get the most of of eating clean in the long run, for sure.



E/C/A

25/200/325

(or baby asprin... Asprin is just in case you have any heart issues you're unaware of, it's not exactly necessary from what I've read.)

I'm getting more T-rex again, going to do 2am, 2 afternoon... instead of the ECA cuz i was placing an order with AF anyway, figured i'd give it a go again.

Once you become immune to all stims, I recommend a 2-4 week lay off of zero caffeine, stims at all. You'll feel better after a week of this and have natural energy back and IMO it's just healthy to do every once in a while if you use stims a lot.


PM me if you need to bro.

 

[Kabeetz]

02.01.07

WORKOUT

10:00 p.m.

25 minutes outdoor running

NOTES: OK I came really close to not doing this. Got home after class and was just so beat up and I looked at some progress pics and got angry and almost didn't go then I threw on my sweats and then I decided not to go and then I was like man up, bitch. And I went Ran back home after about 20 minutes and got a couple bucks and ran to the store to get some gatorade. Endurance is REALLY PICKING UP, was able to just run harder and faster.

WORKOUT TRACK OF THE DAY: "Still Don't Give A F***" by Eminem good track perfect for my angry post-calculus mood.

DIET

8:30 a.m.
2 scoops ON Whey
Banana
.5 cup Quaker Oats
1 serving ANPB

11:30 a.m.
4 ounces Chicken Breast
1 serving brown rice

2:00 p.m.
4 ounces Chicken Breast
1 serving brown rice

4:30 p.m.
4 ounces Chicken Breast
2 servings almonds

5:45 p.m.
2 servings ON Whey

10:30 p.m. (post cardio)
1 serving cellmass

2 servings ON Whey Rocky Road
3 servings fruit punch gatorade

12:00 a.m.
.5 serving ANPB

TOTALS: 2449 cals 44% protein/ 30% carbs/ 26% fat

NOTES: Tried the gatorade thing since people mentioned it in the mm107's maltrose/dextrose thread and I know Bunny always uses it... and it was just very sweet and artificial. I'm sure the rocky road whey + fruit punch combo is not the best choice either

TODAY'S GOAL: Some heavy lifting including tying a bench pr of 171x3. You know how I do.

 

[SgtSlaughter]

*puke*
nasty combo, lol...

Good job manning up and gittin' 'r done!

 

[jpt]

hahaha....yuck!!

i mix my vanilla whey with the blue gatorades....doesn;t taste bad..rocky road though...eeeh not the best choice

 

[Kabeetz]

hahaha....yuck!!

i mix my vanilla whey with the blue gatorades....doesn;t taste bad..rocky road though...eeeh not the best choice

I'm almost out of the rocky road... few more days. I fell for this one and cookies and cream too... and strawberry... gotta stick with vanilla. The only company that does flavors right is musclemilk.

 

[al420]

hahaha....yuck!!

i mix my vanilla whey with the blue gatorades....doesn;t taste bad..rocky road though...eeeh not the best choice

I mix mine w/ Red or Fruit Punch to be exact (gatorade is getting kinda funky w/ some of its newer flavors). Used to use Orange, but the Creamsicle effect was lost to soon due to overuse I think...

Vanilla ON Whey is the bet IMO - real versitle. I Put 2 scoops in my cereal this AM and it tasted fine.

 

[Kabeetz]

I mix mine w/ Red or Fruit Punch to be exact (gatorade is getting kinda funky w/ some of its newer flavors). Used to use Orange, but the Creamsicle effect was lost to soon due to overuse I think...

Vanilla ON Whey is the bet IMO - real versitle. I Put 2 scoops in my cereal this AM and it tasted fine.

true, true.

Nuked on vanilla w/ water and quaker oats creates an almost dairy-like result for morning oatmeal.

 

[Kabeetz]

02.02.07

WORKOUT

5 minute warm-up
static stretching
bar complex

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

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

NOTES: The one negative about my gym is that it closes at a measly 10:30 p.m. And I didn't wake up early enough to go before work.. so I got out of my second job early at 8:30, but of course it was snowing out. The snowfall was 2 inches deep on the highway and the flakes were huuuuge and my rwd Z is mad scared of the snow I got to the gym at 9:30 and banged out what I could before it closed. I am very proud of what I did though, tied my pr for bench triple and if I can complete it for 5 on Monday, that will officially be a PR! Unfortunately I didn't finish my workout, so I'll have to hit rows, dips and arms tomorrow.

DIET

8:30 a.m.
2 scoops ON Whey
Banana
.5 cup Quaker Oats
1 serving ANPB

12:30 p.m.
4 ounces Extra Lean Ground Turkey
1 ounce almonds

3:30 p.m.
6 ounces Chicken Breast
1 serving brown rice

6:00 p.m.
1 ounce almonds

7:30 p.m.
1 small Charley's lo-carb chicken ceasar wrap

9:15 p.m. (pre workout)
1 serving ON Whey Rocky Road
.5 cup Quaker Oats

10:50 p.m.
1 serving cellmass

2 servings ON Whey Rocky Road
1 serving fruit punch gatorade
.25 cup Quaker Oats
1 cup Frozen Berry Blend



TOTALS: 2224 cals 42% protein/ 32% carbs/ 26% fat
Plus charleys wrap

NOTES: I really didn't want to go from 3:30 to store close with only an ounce of almonds, plus I didn't know if I'd be able to get out early to hit the gym up, therefore possibly leaving me 800 cals + in the hole as late as 10 p.m. So I wanted to get something low calorie, as healthy as possible, but from a chain so that the nutrition info would be on their web site. Also I needed a place that accepted credit cards LOL. The chicken ceasar wrap from Charley's has a speck of shredded chicken breast, lettuce and some not very creamy dressing with a 8g net carb wrap.. OF COURSE the info isnt on their site though. Lame. My guess is 350 cals tops.

TODAY'S GOAL: Finish the workout, survive Philosophical Ethics class afterwards then get a haircut possibly

 

[Kabeetz]

02.03.07

WORKOUT (Part Deux)

5 minute warm-up
static stretching
bar complex

rows
72x5 90x5 108x5 126x5 147x3 108x8

power shrugs
135x5 165x5 195x5 225x5 255x5

Dips
Bodyweightx8 Bodyweightx6 Bodyweightx7

Pressdowns
60x8 80x8 80x8

35lb. EZ Bar Curls
55x8 75x8 80x7

NOTES: Again I can't stand that my gym closes at 10:30 on Fridays. Got a good workout in, got a chance to do some exercises I haven't done in a while, namely the power shrugs and arm work. Was really kinda feelin my way through these as it has been a little bit of a while. Good workout. I'm gonna try and get in some good early morning running tomorrow to compensate for the SB food blitz. I will post today's diet tomorrow as well.

Also, everyone enjoy the game tomorrow!

My pick: Colts by a pair of td's. I am not rooting for either team though.

I got boxes, some of them not too bad: Bears 3, Colts 7; Bears 6, Colts 9; Bears 1, Colts 4; Bears 9, Colts 5.

Two great boxes with the 3-7 and 1-4. The other two are throwaways probably.

Once again, everybody enjoy the game everybody! Get the cheating out of your system and drive safely and may your team win.

 

[Kabeetz]

02.04.07

Well I got the game right, so won some $$$ there, but no luck with the boxes. Good game, a little too sloppy, but the conditions played a major part.

I've never been a Prince fan, a little before my time, but I thought his rendition of the foo fighters track was amazing. Best halftime show I've seen in a long time.

As for the Diet u ask?

lots of buffalo ranch Doritos
Lime Tostitos w/ Guacamole
lots of Chicken Quessadillas
some Loaded potato skins
lots of Mini beef and cheese tacos
3 Heineken Lights
Diet Mountain Dew
1 Apple Turnover
1/2 pint Ben & Jerry's Chubby Hubby
1/2 pint Ben & Jerry's Chocolate Chip Cookie Dough

My stomach is in a vietnam-like state... I have no craving to ever eat again.

uggggggggghhhhhhhhhhhhhh

Hopefully, I'll have the fuel for an excellent workout tonight at least.

Beyond this I am not completely behind in my Homework where am I gonna find time to fit that into my schedule this week I do not know!!!

 

[JKurz1]

Man.....a blown diet is an exxaggeration....hope it was fun!

 

[*Bunny*]

My stomach is in a vietnam-like state... I have no craving to ever eat again.

uggggggggghhhhhhhhhhhhhh

Hopefully, I'll have the fuel for an excellent workout tonight at least.

Beyond this I am not completely behind in my Homework where am I gonna find time to fit that into my schedule this week I do not know!!!

LOL Id say! You know the best time to study/read is early am hours.? Can you get up sometimes b/w 5am-8am to fit it in? I have to do that these days as well.

Have a great workout

 

[Kabeetz]

LOL Id say! You know the best time to study/read is early am hours.? Can you get up sometimes b/w 5am-8am to fit it in? I have to do that these days as well.

Have a great workout

Bunny, I've been thinking about doing that. You've inspired me to start as of tomorrow. It doesn't fit into my schedule any other time that's for sure.

Thanks for the encouragement and for not yelling at me about my gorgefest

 

[SgtSlaughter]

Good job

I'm forced to live vicariously through you this time.

Next cheat will be ridiculous, I guarantee it

 

[*Bunny*]

Bunny, I've been thinking about doing that. You've inspired me to start as of tomorrow. It doesn't fit into my schedule any other time that's for sure.

Thanks for the encouragement and for not yelling at me about my gorgefest

If I EVER yelled it would be nothing but tough love, and frankly, IMO, you deserved to go all out. It serves it's purpose, as you well know NOW ...
you treated yourself
enjoyed it while it was going in LOL
feel the after effects
then "I have no craving to ever eat again"
... a learning experience, seriously Happens to me all the time Kab, you have 1st hand knowledge of it now. There will be more, you will say "I have no craving to ever eat again" again so be happy in 2 days youll be all back to normal and ready to drop MORE bodyfat. Keep drinking your H20.

 

[Kabeetz]

02.05.07

This should be an interesting read, fyi.

WORKOUT

5 minute cardio warm-up
static stretching
bar complex

squat
98x5 122x5 147x5 171x5 196x4

NOTES: I used the power rack, as I often do. I put in the safety rods only for the last set usually, as I did this tonight. I was determined to get this because I desparately desparately want to get over 200 and really to 225 with the quickness. On the last rep I made sure I dug down deep into the hole, I wanted to earn it, and I just tried soooo hard to push up and got out of it (!) but then I started going forward and thought I was about to die but I realized I was gonna catch the safeties and went forward somewhat smoothly. Those things really work. I f'd up my left shoulder in the process, but no sharp pain, no snap, no crackle, no pop, so I continued on with my workout... DETERMINED to hit the 171 for 5 since that was the exact weight that stalled me on the bench in December at the end of my bulk.

bench
86x5 107x5 128x5 150x5 171x4

NOTES: Didn't work out as planned. I was so AMPED going into that last set. I wanted it so badly. I asked someone to spot me and I told him if you touch the bar it will ruin my week so only touch it if I say so, or to save my life. The first rep went up easier than the 150 set, breathing was on point had a nice pace... 2.... 3.... 4.... and then I got halfway up and STALL. STAAALLLLLLL I closed my eyes and PUUUUSHED as hard as I could and I tweaked some muscles on the sides of my back under the lats that I've never even felt before. My left side was just too weak though and I couldn't finish it 100% on my own. Might have been related to the shoulder issue above but I don't think so. F***! My back felt really odd, but not bad. Don't know how those muscles got into the lift. Clear break down of form there.

row
74x5 92x5 111x5 129x5 147x5

NOTES: At this point I could not go home 0 for 3. No fing way. I hit it, I wish I could get that fifth one again because it didn't get that super clean bar touch to solar plexus (yeah mean gene!), but it counted and I wouldn't count it if it wasn't.

hypers
2 x 45 x 8

decline situps
3 x 8 x bodyweight

NOTES: figured I'd stay away from the weight declines with the back tweaked didn't feel right to do 'em. Hypers felt fine, but decline situps just hit your whole core in a different kind of way.

NOTES: I am very frustrated. I am very disappointed. Pissed. Not discouraged. I can blame the diet yesterday, the alcohol maybe, my unwillingness to eat too much today... I can blame the whole cutting process.... or I can take the road I am choosing to take... and manning up, dealing with it and preparing to NAIL these lifts with authority next Monday. I'm tired of being at this stage with regards to the poundages. Tired, tired, tired of it. I can't wait to get this bf where it's gotta be. It's gonna set up my whole lifting timetable for the next year. The better I cut, the quicker I can get to bulking. I have to keep that in mind at all times. I love this hobby/sport/passion of ours.

 

[Kabeetz]

/\ Make sure you read the workout log above if you haven't already /\

02.05.07

DIET

11:00 a.m.
2 servings purdue short cuts grilled chicken
.8 tablespoon extra virgin olive oil
.5 tablespoon balsamic vinegar
.5 cup Quaker Oats


2:30 p.m.
2 servings purdue short cuts grilled chicken
.8 tablespoon extra virgin olive oil
.5 tablespoon balsamic vinegar
.5 cup Quaker Oats

5:30 p.m.
2 servings ON Whey Rocky Road
1/2 banana
1 serving ANPB

9:15 p.m. (pre workout)
2 servings ON Whey Rocky Road
.5 cup Quaker Oats

11:45 p.m. (post workout)
1 serving cellmass

2 servings ON Whey Rocky Road
.5 cup quaker oats
1.5 cup Frozen Berry Blend

TOTALS: 2281 cals 41% protein/ 31% carbs/ 28% fat

NOTES: Well I didn't have time to cook on Sunday and I didn't feel like eating Monday. Hopefully I can get a chance to cook asap I got meat in the fridge just begging for me. GREAT NEWS IS I FINISHED THE ROCKY ROAD FLAVOR!!! Back to Vanilla!!!!!!!!!!!!!!!!!!!!!!

TODAY'S GOAL: Survive a chunk light tuna day

 

[JKurz1]

I'm not math major...but how the hell does one get .8 tbs?

 

[SgtSlaughter]

LOL @ "go mean gene" and the f-bomb edit

I did the SAME thing to my back 3 days ago... jacked my erectors up a bit, stretching and a few days and they should be ok.

You'll get that squat rep next time... you should be aiming for the depth ALL the time. Re set weights if you have to in order to use proper form.

You're doin' awesome man, great job on the rows

 

[Kabeetz]

I'm not math major...but how the hell does one get .8 tbs?

Well I didn't have a tablespoon at work, so I poured the olive oil into the cap of the olive oil bottle. And then when I went home I poured a cap's worth into a tablespoon, and it filled it up more than .75 but less than 1 tablespoon. So I felt like .8 was accurate.

HA!

 

[Kabeetz]

You'll get that squat rep next time... you should be aiming for the depth ALL the time. Re set weights if you have to in order to use proper form.

Sarge: Definitely going down all the way all the time! Sometimes on that last rep or two of a tough last set I have to focus on hitting the form squeezing out the last rep or two, cuz it's tempting to cheat that one inch in squatting... but u're only cheating urself if u do that.

Of course I wouldn't have fallen forward with a 196 pounds on the back of my neck if I didn't go so low LOL... I really need a video crew with me at all times I'm telling you.

 

[SgtSlaughter]

Oh ok... I understand what you were saying now. I agree, it is easy to cheat on those last reps just to get the set over with. Glad you didn't completely fall down tryin.

lol... coming soon: "Kab's greatest lifts, Vol I - The Squat Lean"

 

[Kabeetz]

Oh ok... I understand what you were saying now. I agree, it is easy to cheat on those last reps just to get the set over with. Glad you didn't completely fall down tryin.

lol... coming soon: "Kab's greatest lifts, Vol I - The Squat Lean"

No Sarge...i DID completely fall down Only I was in a power rack so the safety bars (correct terminology?), which I had set about 10 notches from the floor saved me from smashing my face and crushing my neck/back/head. ROFL

 

[SgtSlaughter]

lol, oh damn. Glad you made it out unscathed then. I pictured you leaning forward and popping the bar onto the upper pins. Safety bars do come in handy, eh

 

[Kabeetz]

lol, oh damn. Glad you made it out unscathed then. I pictured you leaning forward and popping the bar onto the upper pins. Safety bars do come in handy, eh

Yeah it could've been worse, I was trying to come out of the hole, so since I was ATF I didn't fall too far, that's why it was something of a lean. Manhood is officially still in check. Hanging by a thread perhaps but I'm OK with that!

hehe.

 

[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!

 

[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.

 

[Kabeetz]

02.11.07

DIET

9:00 a.m.
2 servings ON Vanilla
.25 cup Quaker Oats
1.5 cups Frozen Berries
1 serving ANPB

12:15 p.m.
8 oz Chicken Breast
3/4ths of a large Baked Potato
Carrots & Broccoli

3:15 p.m.
1 ounce almonds

6:15 p.m.
1.25 serving mini tacos (250 cals)

8:00 p.m.
8.4 ounces tilapia

10:50 p.m.
1 serving anpb

TOTALS: 2280 cals 33% protein/37% carbs/30% fat

NOTES: Sunday is usually cheat day and it was very difficult not to when I got home from work and had nothing but homework to occupy my time. I kept eyeing a bag of tostitos scoops and nacho cheese sauce left over from the SB. Also my grandma gave me a tray of pastitsio (which is sort of like a greek version of lasanga but with white cream sauce) that I stuck in the freezer because I can't eat a friggin tray of that stuff right now.

It's calling my name in the worst way. Anyway there was a box of mini taco doohickies in there with only a couple left and only 250 cals and considering I didn't have a cheat meal this week and it fit into my diet, I let it slide. Nice for me.

BTW I weighed and measured this morning only 2-3 days after the last time for no good reason at all, and the scale said 206 even and the waist 35 even. wow. The countdown to ab-land is on people.

Also I cooked thankfully, tomorrow is angus beef sirloin tips day. wooo!

TODAY'S GOAL: Work hard at work. Work hard at school. Work hard at diet. Work f'n hard at the gym. 196x5, 171x5, no f-ups allowed.

 

[Kabeetz]

02.12.07

WORKOUT

9:45 p.m.

5 minute cardio warm-up (45 cals burned)
Static stretching
Bar complex

Squats
98x5 122x5 147x5 171x5 196x5

Bench
86x5 107x5 128x5 150x5 171x5

Rows
76x5 94x5 113x5 132x5 151x5

Hypers
Bodyweightx8x2

Weighted Decline Situps
10lb.x8x4

NOTES: OK... my shoulder is getting me very nervous at this point. I would say that it is somewhat better this week, but it is by no means healed and it is very sensitive to moving the bar from say squat to shrug position, and also heavy benching.

Squats.. as my faithful readers know (LOL) I had a tough time of the 196x5 last week..and as it became time for that lift..I found myself somewhat nervous almost.. and the lift was very tentative.. I completed 5 but they weren't the quality I expect of myself, I think i was kinda shook of going atf...I dunno

Bench..one less rep than last week at the same weight. Ugh.

Rows..hit the 151 for 5. Excellent. Not gonna front, last rep featured some sloppy form but a win is a win.

Overall... I am inclined to believe that I have maintained strength tremendously during this cut, and I am approaching being able to squat my bodyweight (FINALLY). Still, I feel like my body is beginning to show signs of needing some kind of deload or change of some type. I seek good advice if you have any to offer.

DIET

8:30 a.m.
2 scoops ON Whey Vanilla
1 banana

11:00 a.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

1:30p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

4:00p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

5:50 p.m. (pre-class)
1 serving ON Whey

9:00 p.m. (post-class/pre-workout)
1 serving ON Whey
.25 cup Quaker Oats

11:30p.m. (post workout)
1 serving cellmass
2 serving ON Whey Vanilla
1/2 cup Quaker Oats
1.5 cup Frozen Berry Blend

12:30 a.m.
.5 serving ANPB

TOTALS: 2320 cals 40% protein/36% carbs/40% fat

NOTES: Good diet day..glad to be keeping busy to keep my mind off junk food. It is TOUGH to find angus beef nutrition facts online and I was forced to use omaha steaks sirloin tips nutrition facts...angus is a much leaner meat..so I might be undercaloried badly for the day. Tastes great its a shame but I won't repeatedly buy stuff I can't accurately track.

TODAY'S GOAL: Major snowfall coming supposedly, find a way to get some cardio in! More work, less EF at work.

 

[Kabeetz]

Just ordered a copy each of Starting Strength and Practical Programming. What can I say, I'm kind of a big deal.

 

[Kabeetz]

02.13.07

WORKOUT

9:46 p.m.
24 minutes outdoors in the snow steady pace cardio

NOTES: Well it started snowing bad in NY and my Z almost completely spun out coming home from night class, e-brake didn't do crap to stop me, so I knew I couldn't take the whip to the gym. So I figured I'd go outside and (hopefully safely) jog for as long as bearable. Honestly I got a pretty quick pace going I would say about 5.5 on a quality treadmill, went around the neighborhood twice. The cold feels AMAZING once you warm up.


DIET

8:30 a.m.
2 scoops ON Whey Vanilla
1 banana

10:30 a.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

1:30 p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

4:30 p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

10:15 p.m. (post-cardio)
2 scoops ON Whey Vanilla
.5 cup Quaker Oats
1.5 cup S&S Frozen Berries

11:30 p.m.
2 serving ON Whey
1 serving ANPB

TOTALS: 2335 cals 40% protein/32% carbs/28% fat

NOTES: Thought class would let out early didn't eat before it, then i didn't eat during it because I wanted to do cardio after.. too big of a break between meals. Otherwise great diet day.

TOMORROW'S GOAL: Walk a billion miles to the gym, do some cooking. DEADLIFT PR!! #1 goal: pain-free military press.

 

[SgtSlaughter]

02.12.07
Overall... I am inclined to believe that I have maintained strength tremendously during this cut, and I am approaching being able to squat my bodyweight (FINALLY). Still, I feel like my body is beginning to show signs of needing some kind of deload or change of some type. I seek good advice if you have any to offer.

You're doing great man...

I don't think you need a deload though, you may need some more calories though lol... but if you're not ready for that and want to keep cutting, I'd keep doing the same week and maybe add a rep when you can.

Otherwise at this point, it's either digress and do BBing routine that WILL maintain your muscle, but loose strength or keep cutting and getting the tonage in that you can realistically.

Without a doubt I think you should hit the same squat numbers again with good form just to let yourself know you can do it... get amped up and push that big weight

 

[Kabeetz]

You're doing great man...

I don't think you need a deload though, you may need some more calories though lol... but if you're not ready for that and want to keep cutting, I'd keep doing the same week and maybe add a rep when you can.

Otherwise at this point, it's either digress and do BBing routine that WILL maintain your muscle, but loose strength or keep cutting and getting the tonage in that you can realistically.

Without a doubt I think you should hit the same squat numbers again with good form just to let yourself know you can do it... get amped up and push that big weight

That's a good idea.. since I will start the eca this week, I will use that to add a few cals to my diet and that might make a good differencedifference. I am gonna definitely cut til 4/8, and then bulk cleanly and then do a little maintenance cut until my August vacation and then I will dedicate all fall and winter to clean, .5-1 lb per week bulking. That's the plan right now.

And hells yeah you're right, I gotta push my squat as far as it can go!!!

I am going to play the shoulder very safe tonight, the second I feel anything I'm not gonna push the military press.

 

[treilin]

02.12.07

WORKOUT

9:45 p.m.

5 minute cardio warm-up (45 cals burned)
Static stretching
Bar complex

Squats
98x5 122x5 147x5 171x5 196x5

Bench
86x5 107x5 128x5 150x5 171x5

Rows
76x5 94x5 113x5 132x5 151x5

Hypers
Bodyweightx8x2

Weighted Decline Situps
10lb.x8x4

NOTES: OK... my shoulder is getting me very nervous at this point. I would say that it is somewhat better this week, but it is by no means healed and it is very sensitive to moving the bar from say squat to shrug position, and also heavy benching.

Squats.. as my faithful readers know (LOL) I had a tough time of the 196x5 last week..and as it became time for that lift..I found myself somewhat nervous almost.. and the lift was very tentative.. I completed 5 but they weren't the quality I expect of myself, I think i was kinda shook of going atf...I dunno

Bench..one less rep than last week at the same weight. Ugh.

Rows..hit the 151 for 5. Excellent. Not gonna front, last rep featured some sloppy form but a win is a win.

Overall... I am inclined to believe that I have maintained strength tremendously during this cut, and I am approaching being able to squat my bodyweight (FINALLY). Still, I feel like my body is beginning to show signs of needing some kind of deload or change of some type. I seek good advice if you have any to offer.

DIET

8:30 a.m.
2 scoops ON Whey Vanilla
1 banana

11:00 a.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

1:30p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

4:00p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

5:50 p.m. (pre-class)
1 serving ON Whey

9:00 p.m. (post-class/pre-workout)
1 serving ON Whey
.25 cup Quaker Oats

11:30p.m. (post workout)
1 serving cellmass
2 serving ON Whey Vanilla
1/2 cup Quaker Oats
1.5 cup Frozen Berry Blend

12:30 a.m.
.5 serving ANPB

TOTALS: 2320 cals 40% protein/36% carbs/40% fat

NOTES: Good diet day..glad to be keeping busy to keep my mind off junk food. It is TOUGH to find angus beef nutrition facts online and I was forced to use omaha steaks sirloin tips nutrition facts...angus is a much leaner meat..so I might be undercaloried badly for the day. Tastes great its a shame but I won't repeatedly buy stuff I can't accurately track.

TODAY'S GOAL: Major snowfall coming supposedly, find a way to get some cardio in! More work, less EF at work.

U do the recent stuff??

 

[Kabeetz]

U do the recent stuff??

I didnt get a chance to yesterday but I just did them at my desk at work and everyone thinks I'm crazy And they'd be right. pm sent.

 

[ck2006]

HAPPY VALENTINES DAY

 

[treilin]

I didnt get a chance to yesterday but I just did them at my desk at work and everyone thinks I'm crazy And they'd be right. pm sent.

YESSSsssss My plan worked LOL

 

[Kabeetz]

02.14.07

CRAZY DAY in NY with the snow/ice storm.

WORKOUT

3/4 mile run to bus
3/4 mile walk to work
3/4 mile up hill walk home
1.25 hrs snow shoveling

NOTES: It was a lifting day but it didn't happen... my car is a very light rwd, absolute enemy of the snow. Had to bus it, took me 2.25 hours to get there. Got a ride halfway going home thankfully. Hopefully I can get a ride to or walk to the gym tonight. I don't think I'll be making it to class either way.


DIET

NOTES: It wasn't an insane cheat day or anything but between all the walking and shoveling and the fact that the house I rent in HAS NO HEAT BECAUSE THE BOILER BROKE YESTERDAY I figured I had a little leeway and just didn't have the energy to try and eat only 2400 calories or something.

TODAY'S GOAL: Hit the gym, assasinate landlord if he doesn't fix the heat, focus on diet, miraculously get my car out of the spot on 2/15 morning, not fall too far behind by missing class tonight. If I go 4 for 5 or better I'll be a very lucky man.

 

[Kabeetz]

02.15.07

WORKOUT

3/4 mile to bus
3/4 mile home

NOTES: Continued winter weather car troubles... I'll be getting my friday workout in Saturday morning and hopefully back on schedule with Monday's workout. In the meantime, keeping my diet tight.


DIET

7:00 a.m.
Shake:
2 scoops ON Whey Vanilla
1.5 servings frozen mixed berries
.5 cup oats

10:00 a.m.
.5 cup oats
Shake: 2 scoops ON Whey Vanilla

1:00 p.m.
1 small slice eggplant & ricotta pizza

4:30 p.m.
1 serving almonds

6:30 p.m.
Shake: 2 scoops ON Whey Vanilla
.33 cup granola
1.5 cup S&S Frozen Berries
1 serving ANPB

10:00 p.m.
Shake: 2 serving ON Whey
1 serving ANPB

TOTALS: 2291 cals 43% protein/28% carbs/29% fat

NOTES: Whey coming out of my ears at this point.

TOMORROW'S GOAL: Make it to Saturday, hit the weights hard.

 

[Kabeetz]

Starting Strength and Practical Programming just came in the mail, gonna do some reading over lunch... midterm grades are gonna take hit.

 

[SgtSlaughter]

don't be stupid.

EAT first, then read SS and PP

jk... you really should study if you need to

 

[ck2006]

Starting Strength and Practical Programming just came in the mail, gonna do some reading over lunch... midterm grades are gonna take hit.

don't make me get that whip out!!! Study for your midterms!!!!

 

[Kabeetz]

Thanks for the encouragement Sarge and ck, I'm gonna hit those books right now !

 

[SgtSlaughter]

it up bro

 

[Kabeetz]

You're the f'n man Sarge... for real bro. I'm gonna hit the book as soon as I post the log updates right after this post... promise.

 

[Kabeetz]

02.16.07

DIET

8:30 a.m.
Shake:
2 scoops ON Whey Vanilla
1 serving ANPB
1/3 cup granola

10:30 a.m.
.5 cup oats
Shake: 2 scoops ON Whey Vanilla

1:30 p.m.
1 ounce almonds
2 scoops ON Whey Vanilla

4:30 p.m.
1 ounce almonds

7:30 p.m.
Chicken caesar salad

10:30 p.m.
Shake: 2 serving ON Whey
1 serving ANPB

TOTALS: 2264 cals 46% protein/20% carbs/34% fat

 

[Kabeetz]

02.17.07

WORKOUT

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

Bench
81x5 102x5 122x5 142x5 167x3 122x8

Row
76x5 94x5 113x5 132x5 155x3 113x8

NOTES: 196 squat isn't gonna happen... I'm about to get under 200 and I wish I could say I can squat my bodyweight... but I just don't feel stable and I'm not willing to comprimise form... hitting 225 my next bulk is my goal and I'm not gonna lose sight of that but right now at 2400-2500 cals a day I am feeling the need to maybe back down the truck a little. I am strictly in strength maintenance mode right now for squat and bench. On the other hand if I hit 155x5, that's a PR folks. Let's do it.

DIET

8:30 a.m. (pre-workout)
Shake:
2 scoops ON Whey Vanilla
1/2 cup quaker oats

10:30 a.m. (post-workout)
1 serving cellmass

Shake:
2 scoops ON Whey Vanilla
1 cup quaker oats


1:30 p.m. (forgot to eat meal before noon class, didn't have any food on me, had to hit the vending machine in desparation and make best selection..)
1 bag (2 servings) Mr. Nature Energizer Mix (almonds, dried banana, sunflower seeds, raisins maybe, etc.)

3:00 p.m.
Shake:
2 scoops ON Whey Vanilla
1/3 cup Granola
1 serving ANPB

6:00 p.m.
Shake:
2 scoops ON Whey Vanilla

9:00 p.m.
1 ounce almonds
Shake:
2 scoops ON Whey Vanilla

12:30 a.m.
1 lamb souvlaki
1/2 small piece of bread

3:00 a.m.
1/3 bottle Bud Light (drunk friend knocked it over, didn't really mind shouldn't have had it)

5:00 a.m.
1 serving ANPB

TOTALS: 2374 (before 1 souvlaki and 1/3 bud light bud light, but including pre-sleep anpb)

NOTES: Not bad considering I went out with the guys to Pacha (formerly known as Sound Factory) and avoided drinking most of the night and stayed away from putting anything illegal into my body, haven't been to one of those rave style clubs in like 5 years, more of a lounge guy now... pretty good time and wouldn't mind going back on occasion. Start the ECA stack tomorrow.

 

[Kabeetz]

02.19.07

WORKOUT

5 minute cardio warmup
Static stretching
Bar Complex

Squat
95x5 119x5 143x5 167x5 191x5

Bench
83x5 104x5 125x5 146x5 167x5

Row
78x5 97x5 116x5 136x5 155x5 !PR!

Hypers
45x8 x2

Rear Delt Peck Deck
50x8 60x8 70x8

Lightly Weighted Decline Situps
10x8x4

Tons of chest and shoulder stretching throughout workout

NOTES: The new, better, Starting Strength-mandated squat form is good… but I have to improve my flexibility to get my wrist and forearm straight with the thumb overhand grip, which is in turning causing me some kind of pain in my clavicle area… it’s gonna work out though. I did feel it was necessary to back off the 196 squat and 171 pr… I gotta get my left shoulder on track before I push it again too hard. SPECIAL THANKS TO TREILIN FOR CONTINUED ASSISTANCE ON HELPING ME THROUGH THIS SHOULDER/CHEST ISSUE. AMAZING GUIDANCE.

DIET

NOTES: Today was my first official scheduled cheat day since the Super Bowl I believe and I didn’t get too excessive with it. It was my Mom’s birthday and we took her out to a great restaurant, which also happened conveniently to be the meal after my post workout shake…

I had a NY Strip Steak, Cheddar Mashed Potatoes, BBQ Carmelized Onions, 1 slice of birthday cake, and some slight picking of the appetizers. I’m keeping my eye on the prize. The rest of the day before and after was clean, all though I didn't feel like eating afterwards because I felt real full and only really ate again before bed...which is probably not the way to do it.

STATS

Waist: 33.75
Navel: 36.75
Hip/Underwear line: 37
Weight: 204.0

Forward progress, suckas! 47 more days til B'Day/End of Cut.

 

[SgtSlaughter]

did you bring your glow sticks to sound factory?

!PR!

Wow that reward meal sounds so good... you know you're dieting when you stop eating your food to read about another cheat meal.

Post up stat comparision progress, i dont' have time to dig it up otherwise i'd do a sidebyside for ya

How's the ECA so far, 1 day in? ... you starting slow or full bore 3x day?

 

[Kabeetz]

did you bring your glow sticks to sound factory?

!PR!

Wow that reward meal sounds so good... you know you're dieting when you stop eating your food to read about another cheat meal.

Post up stat comparision progress, i dont' have time to dig it up otherwise i'd do a sidebyside for ya

How's the ECA so far, 1 day in? ... you starting slow or full bore 3x day?

I posted the decreases but not the actual numbers throughout my log... I'm stupid as all f and I was probably a little embarrassed.

I had made some before/after bulk pics where I was 224 after end of November. On December 1, I was 226 according to my log. And then it turned out my scale was under-reporting so I got a new one for christmas....
and on December 28 I posted

"Waist: -1 inch now at 39 inches"

I was well over 40 inches at 1 inch above the navel.

So Before we're gonna say
12/1: 226+ Waist: 40+
2/20: 204.0 Waist: 33.75

Sunday I took 1, Yesterday 2, and today I am gonna take 3 a day, but 4-5 hours apart not 2 at once then 1 later. So far no tolerance issues. Any results I get off that stuff is pure gravy, because the diet and cardio is working no question.

I would really like to get to that point where my chest and gut are tight enough that they don't look like upside down pyramids when i bend over but that shall come slowly but surely I hope.

 

[ck2006]

I posted the decreases but not the actual numbers throughout my log... I'm stupid as all f and I was probably a little embarrassed.

I had made some before/after bulk pics where I was 224 after end of November. On December 1, I was 226 according to my log. And then it turned out my scale was under-reporting so I got a new one for christmas....
and on December 28 I posted

"Waist: -1 inch now at 39 inches"

I was well over 40 inches at 1 inch above the navel.

So Before we're gonna say
12/1: 226+ Waist: 40+
2/20: 204.0 Waist: 33.75

Sunday I took 1, Yesterday 2, and today I am gonna take 3 a day, but 4-5 hours apart not 2 at once then 1 later. So far no tolerance issues. Any results I get off that stuff is pure gravy, because the diet and cardio is working no question.

I would really like to get to that point where my chest and gut are tight enough that they don't look like upside down pyramids when i bend over but that shall come slowly but surely I hope.

LOL, we are our worst critics but I have to remember that one for my hubby heehee (no I am mean)

Look at the inches drop on your waist that is awesome!

and yes we do ROCK. thanks

 

[Kabeetz]

02.20.07

WORKOUT

HIIT Cardio
32 minutes including warm up and a 2 minute cool down
Calories Burned: 326 or 256 (can't remember grrrrr...
3.7/7.2 alternating 1:30 intervals.

NOTES: Stamina is improving... heart health is improving... good stuff.

DIET

8:30 a.m.
1 scoop Optimum Whey
.5 cup Quaker Oats

11:30 a.m.
1 can solid white albacore (bumblebee)
.5 cup Quaker Oats

2:00 p.m.
4 oz Salmon
1 serving guacamole
1 thin slice bacon

3:00 p.m.
.5 cup Quaker Oats

4:30 p.m.
2 scoops Optimum Whey

6:10 p.m.
1 serving almonds

10:15 p.m. (post cardio)
Shake:
1 serving berry cellmass
1 serving sugar free lime jello powder
2 scoops Optimum Whey
.75 cup Quaker Oats
1 serving ANPB

(I was only at 1400 calories... had to come up with something)

11:30 p.m.
1 serving Optimum Whey
1 serving ANPB

NOTES: I really need to get away from the whey all the time..I prefer whole foods, I've just been unable to be disciplined in the kitchen lately. I really like protein shakes is the odd thing... I'm not getting all that bored of hit with cravings... but the importance of real, whole foods is understoof by me. I would like to get focused soon.

2/21 GOAL: Since I missed last week's Wednesday workout I will repeat the prior week's... but be very delicate about the pressing. My goal is continued shoulder rehabilitation, and some great deadlifting.

 

[SgtSlaughter]

~7+ inches lost, that's great progress.

1400 cals for the day ???? ... or before whey and anpb?

 

[jpt]

did you bring your glow sticks to sound factory?

!PR!

Wow that reward meal sounds so good... you know you're dieting when you stop eating your food to read about another cheat meal.

Post up stat comparision progress, i dont' have time to dig it up otherwise i'd do a sidebyside for ya

How's the ECA so far, 1 day in? ... you starting slow or full bore 3x day?

woooh woooh woooh....how do you know about the sound factory son? lol

 

[Kabeetz]

~7+ inches lost, that's great progress.

1400 cals for the day ???? ... or before whey and anpb?

No!! My bad. i was only at 1400 after cardio, but before post workout shake..so I made it extra big with the extra 1/4 cup oats and threw in the ANPB as well (usually don't include fats immediately post work)

Total for day was 2377 43% protein, 25% carbs, 32% fat

 

[Kabeetz]

Just ordered some AIFM. Hope this bumps my test a bit, eliminates water weight and destroys some of that remaining chick fat I got.

If it works, I won't hesitate to let the world know.

In general I am pretty unresponsive to most supps except stims and am hesitant about taking them... but AF is a great company and I look forward to this.

 

[treilin]

02.20.07

NOTES: I really need to get away from the whey all the time..I prefer whole foods, I've just been unable to be disciplined in the kitchen lately. I really like protein shakes is the odd thing... I'm not getting all that bored of hit with cravings... but the importance of real, whole foods is understoof by me. I would like to get focused soon.

2/21 GOAL: Since I missed last week's Wednesday workout I will repeat the prior week's... but be very delicate about the pressing. My goal is continued shoulder rehabilitation, and some great deadlifting.

I love shakes as well now that I have a mini blender!!!

Good job on being conscience of the shoulder.

 

[SgtSlaughter]

No!! My bad. i was only at 1400 after cardio, but before post workout shake..so I made it extra big with the extra 1/4 cup oats and threw in the ANPB as well (usually don't include fats immediately post work)

Total for day was 2377 43% protein, 25% carbs, 32% fat

Muuuuch bettah

 

[Kabeetz]

02.21.07

WORKOUT

5 minute cardio warmup (45 cals burned)
Tons of stretching
chest stretching
Bar complex

Squats
95x5 119x5 143x5 143x5

Military Press
75x5 91x5 107x5 122x5

Deads
152x5 187x5 218x5/6 (Lost track of count mid set, did an extra one to be safe) 249x5 !PR!

Needsize Abs
5x3

NOTES: Tons of notes...

- My shoulder did not hurt at all throughout the workout, or the clavicle area... stretched chest between sets... AMAZING!! I hope this continues, thank you Tre once again... I won't slack with this I promise.

- I lost balance slightly on the 3rd rep of the first 143 set of squats and took a step forward, then replanted and finished the set. I hate that. The SS form adjustments are really helping, and my shoulders and chest are getting more flexibility because of it, I will keep reading and rereading the chapter to fine tune everything. I'm taking that book one exercise at a time.

- The 122x5 military just felt so heavy.. probably due to my weight loss... I never compromised form and leaned back but I felt the exercise all throughout my back and spinal erectors... everything was assisting!

- I missed my Wednesday workout last week so I was going to repeat the deads from the week before but I said f it, let's go for the PR. The PR set felt somehow easier than the set before... I guess I was just primed for it. I'm really looking forward to this exercise every week.
DIET

- First time doing that kind of crunch, you feel it all throughout the abdominal region when you pause for that slow 5 count at 45 degrees, no question.

DIET

8:30 a.m.
1 scoop Optimum Whey
.5 cup Quaker Oats
1 serving ANPB

10:30 a.m.
1 serving almonds

12:30 p.m.
1 carton Egg Starts
hot sauce

3:00 p.m.
.75 cup Quaker Oats

4:00 p.m.
1 can Bumblebee Tuna

6:45 p.m.
1 serving almonds

9:00 p.m. (pre workout)
Shake:
1 scoops ON Whey
.5 cup Quaker Oats

11:00 p.m.
1 serving cell mass

2 serving ON Whey
1 cup Quaker Oats

TOTALS: 2500 cals 46% protein/29% carbs/25% fat

NOTES: I then fell asleep, before I could eat something like ANPB for sleep digestrion. I felt extra weak upon waking too. I went to the supermarket at 6:30 and there was a power outage and they wouldn't sell anything perishable... so I know have to find a way to make due until Saturday.. not a great situation, my kitchen is getting pretty bare. Defrosted some steak and ground turkey last night hope I can cook it tonight.

2/22 GOAL: Cardio, Calculus, find a good parking spot before the snow hits tonight. Hollaaaaaaaaaa.

 

[ck2006]

Great Job on the PR's!!!

 

[Kabeetz]

02.22.07

WORKOUT

I wanted to do some cardio after class but I got a bad case of the runs driving home and my stomach never recovered..hahaha ughhhhhhhhhh. E/C/A side effect perhaps??

DIET

8:30 a.m.
2 scoop Optimum Whey
.5 cup Quaker Oats
1.25 serving ANPB

10:30 a.m.
2/3 cup Quaker Oats

12:30 p.m.
1 ounce almonds

1:30 p.m.
7.5 ounces Grilled Chicken
1 whole wheat wrap
lettuce, mustard, dash of hot sauce

4:30 p.m.
2 scoops ON Whey

6:15 p.m.
1 serving almonds

9:30 p.m.
1 can Bumblebee chunk light tuna
hot sauce

11:00 p.m.
1 serving ON Whey
1 serving ANPB

TOTALS: 2253 cals 47% protein/18% carbs/35% fat

NOTES: As you can see I've completely run out of food. Damn! haha. Defrosted some steak and the last bit of brown rice for Friday... but Saturday is gonna be a bank breaker at the grocery store. Hopefully I can skip out of work early tonight and hit the gym up before it closes at 10:30 (who makes these hours!) FINALLY GOT A HAIRCUT!

2/23 GOAL: Eat clean by any means necessary, get my workout in!

 

[Kabeetz]

02.23.07

WORKOUT

Got in there 9:30, gym closes at 10:30... race against time.. fangul...

5 minute cardio warmup (45 cals burned)
Tons of stretching
chest stretching
Bar complex

Squats
93x5 116x5 140x5 163x5 191x2 191x0 185x1 185x2 140x8

Bench
81x5 102x5 122x5 142x5 167x3 122x8

Gym closed. Wackness.

NOTES: I can't possibly express my frustration with my squatting. My lower back didn't feel right going down... I point to the possible reasons in my mind:

a) Loss of confidence since I fell forward in the hole on that 196x5 couple weeks back

b) Adjusting to new, better form in Starting Strength

c) Naturally expected strength decline experienced during a cut

d) Not enough rest between sets in attempt to get routine done by gym close

e) I'm a bitchasshomothug

f) some, or all, of the above.

I don't know, I don't care. I JUST DON'T UNDERSTAND WHY I HAVE TO BE THE GUY WHO CAN'T SQUAT 225 ATF. I'm not asking for much... two plates on each side... some small, decent sign of respectable strength. It seems like anything I have ever done in my life physically requires twice the effort for half the results. I'm just tired of being the slow, weak guy with all the knowledge and none of the application. I want this cut to be over. To have successful, to be lean, and to begin a steady bulking process that will create a true metamorphosis. I'm at 25, concluding my youth, and I know this is my last, best chance to begin to realize whatever physical potential I have. I can't fail. I will not.

Tomorrow morning I wake up and hit a PR on rows. Great way to start the day.

 

[ck2006]

02.23.07

WORKOUT

Got in there 9:30, gym closes at 10:30... race against time.. fangul...

5 minute cardio warmup (45 cals burned)
Tons of stretching
chest stretching
Bar complex

Squats
93x5 116x5 140x5 163x5 191x2 191x0 185x1 185x2 140x8

Bench
81x5 102x5 122x5 142x5 167x3 122x8

Gym closed. Wackness.

NOTES: I can't possibly express my frustration with my squatting. My lower back didn't feel right going down... I point to the possible reasons in my mind:

a) Loss of confidence since I fell forward in the hole on that 196x5 couple weeks back

b) Adjusting to new, better form in Starting Strength

c) Naturally expected strength decline experienced during a cut

d) Not enough rest between sets in attempt to get routine done by gym close

e) I'm a bitchasshomothug

f) some, or all, of the above.

I don't know, I don't care. I JUST DON'T UNDERSTAND WHY I HAVE TO BE THE GUY WHO CAN'T SQUAT 225 ATF. I'm not asking for much... two plates on each side... some small, decent sign of respectable strength. It seems like anything I have ever done in my life physically requires twice the effort for half the results. I'm just tired of being the slow, weak guy with all the knowledge and none of the application. I want this cut to be over. To have successful, to be lean, and to begin a steady bulking process that will create a true metamorphosis. I'm at 25, concluding my youth, and I know this is my last, best chance to begin to realize whatever physical potential I have. I can't fail. I will not.

Tomorrow morning I wake up and hit a PR on rows. Great way to start the day.

I can feel your frustration. But my hubby is 33 and still realizing his physical potential.

 

[Kabeetz]

02.24.07

WORKOUT

Rows
78x5 97x5 116x5 136x5 159x3 !PR! 116x8

Dips
Bodyweight x 8, x8, x7

Triceps Pressdown
(Straight bar)
70x8x3

BB Curls
65x8, 75x8, 85x6

Shoulder rehab
Real Delt Fly (Peck Deck)
70x8x8
Tre's Shoulder Rehab, many exercises, x20 reps w/ 5 lb dumbell.

NOTES: That 159x5 is gonna be TOUGH! The shoulder rehab is pretty extensive... will probably allow more time at the end for that next time... should get some cardio in 2/25 afternoon, but the snow is coming... might be hard to get to the gym on Monday..might do a Tues/Thurs/Sat lifting schedule if the weather plays out as expected.

CK: As long as I reach it one day, that's all I ask.

 

[SgtSlaughter]

I vote: A-D ... lol @ E

Nice row PR bro!

 

[Kabeetz]

02.25.07

WORKOUT


30+ minutes HIIT cardio
3.7 low/7.5 high 352 calories burned

NOTES: Hit pause to tie my show after 192 calories and the friggin thing reset instead(DOH!!!) and I can't remember exactly how much time had passed, it was in the very high teens, I believe 19 minutes..it was definitely at least 30 minutes combined. I hate that awkward stop/pause button on true brand treadmills. Third gym with this piece of equipment and i still can't figure it out rofl.

 

[Kabeetz]

02.26.07

MIDTERM UPDATE

I got a 97 on my midterm last week... one tonight, one thursday and then one take home one next week. WOOOOO!

INJURY

Left foot, toe next to big toe, f'd the f up.

NOTES: This is kind of embarassing. I don't remember dropping anything on it, I stubbed my foot on the corner of a filing cabinet 2-3 days ago but I don't even remember which foot. And the thing is at the point where I am walking with a limp and icing it, it kills me just to press down the clutch with the heel o fmy foot, it's pretty friggin funny. What are ya gonna do I guess these things happen.

DIET

I didn't post my diet last couple days cuz it gets kind of boring, but its been all logged in fitday and I've been absolutely on point.. no cheat meal this past weekend or anything.

8:30 a.m.

2 servings Optimum Whey Vanilla
1 serving ANPB
.5 cup Quaker oats
1 cup mixed berries

11:30 a.m.

.5 cup Quaker Oats
1/2 package perdue short cuts grilled chicken

2:30 p.m.
1 serving almonds
1/2 package perdue short cuts grilled chicken


4:30 p.m.
.5 cup quaker oats
2 servings ON Whey

6:30 p.m.
1 serving almonds

9:30 p.m.
7.4 ounces Tilapia
.5 tablespoon extra virgin olive oil

Sleep/Woke-Up

1:00 a.m.
1 serving ANPB

TOTALS: 2295 calories 42% protein/21 percent carbs/37% fat

NOTES: Washed my dishes, cooked tilapia last night, made some ground turkey and a sweet potato today.. I'm back on my game. You need whole foods to cut, my progress seemed to stall on my whey fest last week, at least on the scale.

TODAY'S GOALS: Do I work out? Do I try and do all exercises if I do or do I stay away from anything standing? If you have any idea input please provide, not sure what to do about this toe. Also, cram for my midterm tonight and kick its ass. I am way behind study schedule as we speak.