Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]

[treilin]

http://www.emedx.com/emedx/basic_training/exercises/low_back_quadratus_lumborum_stretch.htm

try that and also same position... grab bent knee one arm outside of leg, one arm through donut hole in center. clasp hand around back of ham on bent leg and bring towards chest. Keep other leg across the bent knee.

 

[ck2006]

Congrates on the PR's!!!!

 

[Kabeetz]

03.16.07

DIET

10:00 a.m.
1 serving granola

11:30 a.m.
2 serving lean ground chicken
2 servings veggie medley

2:30 p.m.
1 serving lean ground chicken
2 servings veggie medley

5:00 p.m.
2 servings ON Whey
1 small banana
140g frozen whole strawberries

7:15 p.m.
1 serving lean ground chicken
3 fish oil caps

10:00 p.m.
2 servings ON Whey
1 serving almonds

11:45 p.m.
1 serving ANPB

TOTALS: 2071 cals 40% protein/ 20% carbs/40% fat

NOTES:Never really registered in my head that my three fish oil caps = 30 cals a day, so I gotta start counting them. Good diet day..snow made it impossible to do much except stay inside and clean and organize and read some rippetoe and be on EF. Look forward to a big workout this afternoon.

 

[Kabeetz]

03.17.07

WORKOUT

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

Squat
87x5 109x5 131x5 152x5 178x3 131x8

Bench
86x5 107x5 129x5 150x5 177x3 !PR! 129x8

Rows
78x5 97x5 116x5 136x5 160x3 116x8


NOTES: Great f'n workout. I hope I can keep stringing this forward progress together... the bench felt so easy, I felt stuck for a long time and it feels great to get some forward momentum.


DIET

9:00 a.m.
Shake:
2 servings Optimum Whey
1/3 cup Quaker Oats
1 small banana

12:00 p.m.
1/5th of 15.2 oz raw extra lean ground beef, seasoned w/ garlic, oregano and 3 servings low sodium teriyaki sauce

3:00 p.m.
1/5th of teriyaki ground beef

4:30 p.m. (pre-workout)
1/5th teriyaki ground beef
.25 cup Quaker Oats

7:00 p.m. (post-workout)
2 servings ON Whey
.5 cup quaker oats
140g frozen strawberries

9:30 p.m. (pre-workout)
2/5th teriyaki ground beef

12:00 a.m.
1/2 amstel light

1:15 a.m. (post-workout)
1 serving ANPB

TOTALS: 2153 cals 41% protein/ 21% carbs/38% fat

NOTES: Curse that half beer. Saw the movie 300, kicked ass, then went out to a local pub for St. Patty's and hit up the new slots-only casino a couple minutes from mi casa. Luckily, I'm a table game kinda guy so I only lost a 10 shot. GREAT DAY

 

[Kabeetz]

03.18.07

WORKOUT

5 minute cardio warmup (50 cals burned)
Stretching

Power Shrugs
95x5 135x5 185x5 225x5 275x3 275x3

Dips
Bodyweight x 8 x 3

EZ Bar Curls
65x8 75x8 85x8

NOTES: Got the urge to hit the gym because I got off work a little early, had about an hour before it closed, tried to fit in what I could.


DIET

9:30 a.m.
1 serving ANPB

12:30 p.m.
Desert Moon Cafe
Chicken/Black Bean/Rice Bowl

4:00 p.m. (pre-workout)
2 servings ON Whey
1 serving ANPB

6:15 p.m. (post-workout)
2 servings ON Whey
.5 cup quaker oats
140g frozen strawberries

8:30 p.m.
4 ounces grilled chicken

11:30 p.m.
4 ounces grilled chicken

TOTALS: 2050 cals 42% protein/ 34% carbs/24% fat

NOTES: I was in a huge rush this morning. I tried to make a decent selection at the food court considering I could only go to a place that took a credit card which left me with about two-three choices. I think I did OK, but it through my carb intake off for the day. Hopefully I'll get some cardio in tonight if possible.

 

[ck2006]

Great job getting the workouts in with how busy you are!!! Still waiting on that paper to read LOL

 

[Kabeetz]

Great job getting the workouts in with how busy you are!!! Still waiting on that paper to read LOL

Thanks CK Don't worry about the paper, I don't torture the people I like!

 

[*Bunny*]

How are the cheats going? Under control? Refresh my memory.. send me some pics will ya!!??

 

[SgtSlaughter]

yeah i think it's time to post pics... your turn... i don't care if your target date is here or not

lol


good to see some veggies in there... be consistent if you can, it'll help with bloat and holding water and so much more bro... veggies are miracle foods

 

[Kabeetz]

How are the cheats going? Under control? Refresh my memory.. send me some pics will ya!!??

OK I will pm you some pics late tonight or early tomorrow, I promise. I have completely eliminated cheat days and any cheat meals have been riddled with guilt. LOL. I went out on Friday night had a taco and some guacamole, had half a beer above budget Saturday night. That has really been about it Bunny. I'm in the zone right now, all I can think about is making those pics that I am gonna post as good as possible.

yeah i think it's time to post pics... your turn... i don't care if your target date is here or not

lol


good to see some veggies in there... be consistent if you can, it'll help with bloat and holding water and so much more bro... veggies are miracle foods

I'll send you them too, I will need some pointers for closing out the last couple weeks. And yes I will definitely be regular about the veggies, I promise. I keep having to tell myself: veggies are more than good ice packs, veggies are more than good ice packs!