Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]

[Kabeetz]

03.10.07

WORKOUT

Squat
85x5 106x5 128x5 149x5 174x3 128x8

Bench
85x5 106x5 128x5 149x5 173x3 128x8

Row
80x5 100x5 120x5 140x5 163x1 120x5

NOTES: Started tinkering with my rows midway through, as per thread in weightlifting forum, threw me off a little... not a big deal will get back on track on Tuesday. Looking forward to hitting a good 5rm in the bench on Monday and redevelopment of my squat has been worth the effort of deloading the lift.

DIET

Diet was perfect throughout the day, not in the mood to post details...hit a snag at about 1:30 a.m. when I had two taco bell soft tacos late at night. DAMAGE COULD HAVE BEEN MUCH WORSE, but, I think I jinxed myself either way

03.11.07

WORKOUT

2.4 miles, 29 minutes, steady state outdoor cardio.

NOTES: I'd like to do 3 miles in 30 minutes at a steady state, getting there.

DIET

9:30 a.m.
1 serving granola

10:30 a.m.
(Unexpected diner meeting @ work... bad decision time)
Feta cheese omelette, whole wheat toast, home fries

1:45 p.m.
11 ounces grilled chicken

6:30 p.m. (post cardio)
2 servings ON Whey
1 serving frozen mixed fruit (melon, peaches, grapes)

9:00 p.m.
8.2 ounces Tilapia
1 serving extra virgin olive oil

TOTALS: 2343 cals 42% protein/ 21% carbs/37% fat

NOTES: Had to make that diner food fit into my diet and I pretty much succeeded. Higher total caloric intake than I would've preferred, but you do the best you can and move on.

 

[Kabeetz]

03.12.07

DIET

8:30 a.m.
1 serving granola

11:30 a.m.
1 serving minute brown rice
2 servings lean ground turkey

2:30 p.m.
1 serving minute brown rice
2 servings lean ground turkey

3:30 p.m.
1 serving almonds

5:30 p.m.
1 serving lean ground turkey

8:30 p.m.
Shake:
2 servings Optimum Whey
1 serving Frozen whole strawberries
.33 cup Quaker oats

11:30 p.m.
1 serving ANPB

TOTALS: 2115 cals 38% protein/ 25% carbs/37% fat

NOTES: Great diet day. The Lean ground turkey provides enough fats that I might stick with it over extra lean more often. Wish I could've gotten some cardio in, no big deal, lifting to look forward to tonight![/QUOTE]

 

[Kabeetz]

03.13.07

WORKOUT

5 minute cardio warmup (50 cals burned)
Stretching
Bar Complex

Squat
87x5 109x5 131x5 152x5 174x5

Bench
87x5 108x5 130x5 151x5 173x5 !5REP PR!

Row
78x5 98x5 117x5 137x5 156x5

Hypers
45x8x2

Weighted Declines
10x8x4

Shoulder Rehab
Alphabet Motion w/ 5 lb
Under Arrests w/ 5lb x 20
Shoulder Blade squeeze x 20

NOTES: What a great workout. I'm really proud of that pr (I've hit 174x4 and 175x4, fyi). I just felt good throughout, worn out like hell by the end, and just really content that even though I've dropped so much weight I can still maintain and even set a PR here and there. Excellent.


DIET

7:00 a.m.
Shake:
2 servings Optimum Whey
1/3 cup Quaker Oats
140g Frozen Strawberries

10:00 a.m.
10 oz grilled chicken
1 serving minute brown rice

12:00 p.m.
1 serving minute brown rice

3:00 p.m.
5oz grilled chicken

6:00 p.m.
5 oz grilled chicken

9:00 p.m. (pre-workout)
Shake:
1 serving ON Whey
.5 cup quaker oats

11:40 p.m. (post-workout)
Shake:
2 servings Optimum Whey
1/3 cup Quaker Oats
140g Frozen Strawberries

Accidental Sleep...

6:00 a.m.
1 serving ANPB

TOTALS: 2099 cals 56% protein/ 26% carbs/18% fat

NOTES: Less fat than I would like but chicken is so lean and I had a lot so I went with it. I am officially south of 200, and will be so until I bulk.

 

[al420]

Congrats ont he PR - nice to be able to cut weight and still push more.

 

[JKurz1]

echoed.....I still dont like the diet, but if it is working its working........

 

[Kabeetz]

03.14.07

WORKOUT

HIIT Cardio
32 minutes (including 4 minute warm up/2 minute cool down)
365 cals burned
3.7 low/8.0 max high 1:30 intervals

NOTES: When i hit that 8.0 interval around 25:00 I pictured Kory Stringer and that 50mg of ephedrine in me and I was like OK... time to get my heart rate down and get off this treadmill. Gotta be careful with this stuff.


DIET

10:00 a.m.
10oz grilled chicken
1 serving minute brown rice

1:00 p.m.
2 servings perdue grilled short cuts
1 serving minute brown rice

2:00 p.m.
1.5 ounces almonds

4:00 p.m.
2 servings perdue grilled short cuts

5:30 p.m.
1.5 ounces almonds

9:45 p.m. (PWO)
Shake:
2 serving ON Whey
.5 cup quaker oats
140g Frozen Mixed Fruit

11:15 p.m.
1 servign ANPB

TOTALS: 2001 cals 40% protein/ 24% carbs/36% fat

NOTES:I ate 100 cals less than I would've liked but the macros were where I like 'em. Took some progress pics and I am really happy with the progress. Can't wait to show you guys the difference I will have made in 4 months in early April!

 

[SgtSlaughter]

nice work, great PR!

Any reason you don't have alot of veggies in your diet?

Cutting and for health reasons they're most important (I don't get enough in most of the time either, speaking of which i just ran out of green beans, lol).

Just wanted to point it out incase it was an oversight

 

[*Bunny*]

Im so proud and happy for you Kab. You have done AWESOME! I cant wait for the progress pics... I m sure they are outstanding!

 

[Kabeetz]

Sarge: No you're right. there are bags and bags of various stir fries and medleys in my freezer... I've been slacking. Thanks for reminding me to rededicate myself to getting them in starting when i get home tonight.

Bunny: Thanks for the encouragement!

nice work, great PR!

Any reason you don't have alot of veggies in your diet?

Cutting and for health reasons they're most important (I don't get enough in most of the time either, speaking of which i just ran out of green beans, lol).

Just wanted to point it out incase it was an oversight

 

[Kabeetz]

03.15.07

WORKOUT

light squats
86x5 108x5 135x5 135x5

standing press
78x5 93x5 109x5 124x5 !PR!

deadlifts
167x5 201x5 234x5 268x5 !PR!

Decline situps
bodyweightx8x3

NOTES: WOOOOOO!


DIET

NOTES: Fitday isn't working right now and its pissing me off!!!! BUT... I had about 18-1900 cals including post workout, and then went out to dinner for my name day which is kind of a big deal for Greeks and I wasnt gonna eat anything and then my gf gave me this sad look and was like please eat normal and being the eager cheater that I am I completely fell for it Small victory though i did not FINISH anything and that is a small victory for me. I had a 1/3 frozen margarita some guacamole with corn tortilla chips and 1 out of 2 carne asada steak soft tacos, and I had all the beans and some of the rice on the side. These things happen can't lose sleep over it