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Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]
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Kabeetz
Banned
04.20.07
420 Day was outta control.. got home 7am.. grey goose tonics, hydroponic plants, beautiful women, late night diner food, and pools of vomit were the the themes of the evening. !
04.21.07
Nose back to the grind stone, had only an hour to get this workout in before closing, popped 3 T-Rex and 5 Pure CEE to fuel me and it definitely helped. I couldn't sit or stand still between sets I was just pushing through.
WORKOUT
5 minute cardio warmup
static stretching
bar complex movements
Squats
95x5 115x5 140x5 160x5 190x3 140x8
Form was on point, depth was there, all three 190 reps felt good... I'm definitely out of my squatting slump, you're gonna see some PR's coming in a couple weeks, and some above bodyweight squatting for the first time ever... good shit.
Bench (Deload in Progress)
85x5 100x5 125x5 145x5 168x3 120x8
The goal here is to hit 174+ as a 5RM and eventually hit 185 finally, so I'm gonna take it slow..170 next week, 172 the following, and just keep trying to prevent stalling. Intensity and focus were really point throughout this exercise as well
Row
80x5 100x5 120x5 140x5 165x3 !PR! 120x8
A smidgen of a PR (only a pound over last week), but that's what microloading is about..to keep forward progress going when you can't make those 5 lb. jumps anymore.
NOTES: Great workout.. will have to get in the arm-o-rama and hopefully some power shrugs and/or good mornings tomorrow!!
420 Day was outta control.. got home 7am.. grey goose tonics, hydroponic plants, beautiful women, late night diner food, and pools of vomit were the the themes of the evening. !
04.21.07
Nose back to the grind stone, had only an hour to get this workout in before closing, popped 3 T-Rex and 5 Pure CEE to fuel me and it definitely helped. I couldn't sit or stand still between sets I was just pushing through.
WORKOUT
5 minute cardio warmup
static stretching
bar complex movements
Squats
95x5 115x5 140x5 160x5 190x3 140x8
Form was on point, depth was there, all three 190 reps felt good... I'm definitely out of my squatting slump, you're gonna see some PR's coming in a couple weeks, and some above bodyweight squatting for the first time ever... good shit.
Bench (Deload in Progress)
85x5 100x5 125x5 145x5 168x3 120x8
The goal here is to hit 174+ as a 5RM and eventually hit 185 finally, so I'm gonna take it slow..170 next week, 172 the following, and just keep trying to prevent stalling. Intensity and focus were really point throughout this exercise as well
Row
80x5 100x5 120x5 140x5 165x3 !PR! 120x8
A smidgen of a PR (only a pound over last week), but that's what microloading is about..to keep forward progress going when you can't make those 5 lb. jumps anymore.
NOTES: Great workout.. will have to get in the arm-o-rama and hopefully some power shrugs and/or good mornings tomorrow!!
Kabeetz
Banned
04.22.07
Left work 1/2 hour early to get to the gym with 25 minutes left before closing. Let's get the game face on...
WORKOUT
5 minute cardio warmup
shoulder/chest mini static stretching session
Dips
Bodyweight x8, x8, x7
F'n last rep...
Curls
65x8, 75x8, 85x9
Forgot the microload plates so squeezed out an extra rep at 85 instead of going for 87x8... will remember them next week.
Pushdowns
70x8, 80x8, 90x7
Wack.
NOTES: And that was all she wrote before the closing bell... will post up diet for yesterday and today later on tonight or tomorrow, all has been clean and on point
----
What follows is diet log from the weekend.. nothing out of the ordinary. As you can see Saturday I was completely out of food before I went for groceries at night, and Sunday got some variety into my diet which is a good thing.
04.21.07
DIET
11:30 a.m.
4oz Extra Lean Ground Beef
2 T-Rex
1 multivitamin
2:30 p.m.
3 oz. Extra Lean Ground Beef
5:00 (Pre-WO)
3 oz. Extra Lean Ground Beef
1 Glucorell
.5 cup Quaker Oats
1 serving strawberries
5 Pure CEE
3 T-Rex
7:15 p.m.
2 Glucorell
5.9 oz. Extra Lean Ground Beef
.5 cup Quaker Oats
1 serving strawberries
10:15 p.m.
1 box perdue short cuts chicken (2 cups I believe)
Mrs. Dash seasoning
12:00 a.m.
1 packet planter's roasted peanuts
Water Intake: 160 oz.
TOTALS: 2039 cals 38% protein/17% carbs/45% fat
04.22.07
DIET
10:30 a.m.
1 oz Whole Cashews
2 T-Rex
1 Multi
11:30 a.m.
9 oz grilled chicken
3:00 p.m.
2 Glucorell
2 T-Rex
9 oz grilled chicken
11 oz sweet potato
5:00 p.m.
5 Pure Cee
1 serving whole cashews
6:15 p.m. (PWO)
1 Glucorell
1 can tuna solid white in water
.5 cup quaker oats
1 serving strawberries
8:15 p.m.
1 Glucorell
2 SesaPure
1 extremely small piece lasagna (gf mom is a eat my food or die tryin' type)
1 turkey burger patty
2 servings greek salad (cucumber, tomato, olive oil, vinegar, small amount crumbled feta)
10:30 p.m.
1 green tea
12:00 a.m.
.5 serving anpb
Water Intake: 200 oz.
TOTALS (intentional OVER-estimate): 2438 cals 41% protein/25% carbs/34% fat
Left work 1/2 hour early to get to the gym with 25 minutes left before closing. Let's get the game face on...
WORKOUT
5 minute cardio warmup
shoulder/chest mini static stretching session
Dips
Bodyweight x8, x8, x7
F'n last rep...
Curls
65x8, 75x8, 85x9
Forgot the microload plates so squeezed out an extra rep at 85 instead of going for 87x8... will remember them next week.
Pushdowns
70x8, 80x8, 90x7
Wack.
NOTES: And that was all she wrote before the closing bell... will post up diet for yesterday and today later on tonight or tomorrow, all has been clean and on point
----
What follows is diet log from the weekend.. nothing out of the ordinary. As you can see Saturday I was completely out of food before I went for groceries at night, and Sunday got some variety into my diet which is a good thing.
04.21.07
DIET
11:30 a.m.
4oz Extra Lean Ground Beef
2 T-Rex
1 multivitamin
2:30 p.m.
3 oz. Extra Lean Ground Beef
5:00 (Pre-WO)
3 oz. Extra Lean Ground Beef
1 Glucorell
.5 cup Quaker Oats
1 serving strawberries
5 Pure CEE
3 T-Rex
7:15 p.m.
2 Glucorell
5.9 oz. Extra Lean Ground Beef
.5 cup Quaker Oats
1 serving strawberries
10:15 p.m.
1 box perdue short cuts chicken (2 cups I believe)
Mrs. Dash seasoning
12:00 a.m.
1 packet planter's roasted peanuts
Water Intake: 160 oz.
TOTALS: 2039 cals 38% protein/17% carbs/45% fat
04.22.07
DIET
10:30 a.m.
1 oz Whole Cashews
2 T-Rex
1 Multi
11:30 a.m.
9 oz grilled chicken
3:00 p.m.
2 Glucorell
2 T-Rex
9 oz grilled chicken
11 oz sweet potato
5:00 p.m.
5 Pure Cee
1 serving whole cashews
6:15 p.m. (PWO)
1 Glucorell
1 can tuna solid white in water
.5 cup quaker oats
1 serving strawberries
8:15 p.m.
1 Glucorell
2 SesaPure
1 extremely small piece lasagna (gf mom is a eat my food or die tryin' type)
1 turkey burger patty
2 servings greek salad (cucumber, tomato, olive oil, vinegar, small amount crumbled feta)
10:30 p.m.
1 green tea
12:00 a.m.
.5 serving anpb
Water Intake: 200 oz.
TOTALS (intentional OVER-estimate): 2438 cals 41% protein/25% carbs/34% fat
Kabeetz
Banned
04.23.07
WORKOUT
HIIT cardio
32:30 Minutes (including 4 minute warm up and 2:30 minute cool down)
450 cals burned
2.9 miles
4.0 low !PR! /8.7 highest high !PR!
1:30 minute intervals
NOTES:The 4.0 low must have triggered something in the treadmill cuz it had me burning 50 more calories than at a 3.9 low.. seems inaccurate.. but the cals burned # isn't important. Forward progress, getting better and more efficient at the cardio is all that matters. Great run.
DIET
9:30 a.m.
6 oz. Lean Ground Turkey
1 serving cashews
1 multivitamin
2 T-rex
1:00 p.m.
7 oz. Lean Ground Turkey
1 sweet potato
touch of honey mustard
2 Glucorell
4:00 p.m.
6 oz. Lean Ground Turkey
.5 cup Quaker Oats
2 T-rex
1 Glucorell
6:00 p.m.
2 scoops Vitamin Shoppe Pro 24 Whey
.5 serving Cashews
10:30 p.m. (Post-cardio)
1 scoop Vitamin Shoppe Pro 24 Whey
11:30 p.m.
1 tablespoon ANPB
Water Intake: 160 ounces
TOTALS: 1972 cals 42% protein/23% carbs/34% fat
NOTES: The joys of a decently stocked fridge
Lifting tonight suckas.
04.24.07
WORKOUT
This was a great workout, finally mixed it up.. your input will be APPRECIATED!
5 minutes cardio warm up
Static stretching
Bar Complex Movements
Squat
95x5 120x5 145x5 165x5 190x5
The 190 was tough.. not so much the weight on my back, but I use a relatively narrow grip, thumb overhand, as per Starting Strength..and it was tough to keep my wrists from bending, causing me to support the bar in an odd way.. I might have to widen the grip or wrap the thumb under or something. Anyway.. very excited to hit 190 for 5, next stop 194!
Bench
85x5 105x5 125x5 145x5 168x5 (Week 3 of lift deload)
Good shit, next week I get back into the 170's, which I couldn't I stalled at 173.
I didn't want to do Rows.. although I've been eeking out a couple 1 pound PR's... I feel as though I was in danger of compromising form, and also I need desperately to spice things up. My goal is to a) strengthen my lower back for better pendlay rowing down the line and also squatting and deadlifting... b) Keep a pulling movement in there to work the lats and also work the bi's a bit. So I went with the following 1, 2 punch.
Pullups
BWx4, x3 , x3, x3 (Established 4 set benchmark)
A 194 lb. pullup is not altogether different than a 165 row, no?
Good Mornings
Barx5, 65x5, 95x5, 135x5
Never did this before... I did the bend at the hips as as coming down to parallel variety.... in a power rack, making contact with pins set at parallel. I am concerned on some of the reps that either the lower back rounded OR the hips lowered too much, making it not quite a 90 degree bend... I'm not saying this happened, I'm just not sure, takes time to get a feel for the movement. Overall... I am looking forward to going heavier..I'll add 5 a week, more if I feel it necessary.
Figured hypers were an unnecessary accessory after GM's, so went on to:
Weighted Decline Situps
25x8x4
Power Shrugs (8 minutes left before gym closing....hadn't hit the traps in awhile..let's do it..)
135x6, 185x5, 225x5, 275x5
NOTES: Great workout, all done from walk in to walk out in 1:30, so it was a good pace. I am not looking to become a volume lifter, but I feel it necessary to include something else while I learn good GM form, and I feel like I have a lot of room to grow on the pullups. I am hoping that these two combined are giving me similar to or greater than tonnage than the rows. I am also contemplating swapping out military's on Thursday nights with incline bench (haven't done this in forever and it might help me get somewhere with my flat bench?) or at least Standing DB maybe instead of BB... I dunno. Thoughts, contributions, opinions.. all are welcome.
DIET
9:30 a.m.
1 Extra Lean Turkey Italian Sausage Link
3.7 oz Thin Sliced Chicken Breast
2 T-Tex
1 Multi
12:30 p.m.
1 Glucorell
6 oz Thin Sliced Chicken Breast
1/2 11oz Sweet Potato
3:30 p.m.
2 T-Rex
2 Glucorell
6 oz Thin Sliced Chicken Breast
1/2 11oz Sweet Potato
5:30 p.m.
2 oz Thin Sliced Chicken Breast
6:30 p.m.
1 serving Whole Cashews
8:00 p.m.
1 Serving Whole Cashews
9:30 p.m. (Pre-Workout)
1 Glucorell
.33 cup Quaker Oats
5 Pure CEE
1 T-Rex
12:00 a.m.
1 Glucorell
2 Servings Pro 24 Whey
.5 cup Quaker Oats
1 serving Frozen Strawberries
1:00 a.m.
1 serving ANPB
Water Intake: 180 ounces
TOTALS: 2058 cals 41% protein/29% carbs/29% fat
NOTES: I'm not noticing too much of a mirror change lately..I guess/am hoping I am in that mid/high-teens bf level where you don't see much change until.. BUT.. my clothes are fitting wayyyy better, and things that were snug are loose. My wardrobe arsenal is at damn near 100%, haha.
WORKOUT
HIIT cardio
32:30 Minutes (including 4 minute warm up and 2:30 minute cool down)
450 cals burned
2.9 miles
4.0 low !PR! /8.7 highest high !PR!
1:30 minute intervals
NOTES:The 4.0 low must have triggered something in the treadmill cuz it had me burning 50 more calories than at a 3.9 low.. seems inaccurate.. but the cals burned # isn't important. Forward progress, getting better and more efficient at the cardio is all that matters. Great run.
DIET
9:30 a.m.
6 oz. Lean Ground Turkey
1 serving cashews
1 multivitamin
2 T-rex
1:00 p.m.
7 oz. Lean Ground Turkey
1 sweet potato
touch of honey mustard
2 Glucorell
4:00 p.m.
6 oz. Lean Ground Turkey
.5 cup Quaker Oats
2 T-rex
1 Glucorell
6:00 p.m.
2 scoops Vitamin Shoppe Pro 24 Whey
.5 serving Cashews
10:30 p.m. (Post-cardio)
1 scoop Vitamin Shoppe Pro 24 Whey
11:30 p.m.
1 tablespoon ANPB
Water Intake: 160 ounces
TOTALS: 1972 cals 42% protein/23% carbs/34% fat
NOTES: The joys of a decently stocked fridge
Lifting tonight suckas.04.24.07
WORKOUT
This was a great workout, finally mixed it up.. your input will be APPRECIATED!
5 minutes cardio warm up
Static stretching
Bar Complex Movements
Squat
95x5 120x5 145x5 165x5 190x5
The 190 was tough.. not so much the weight on my back, but I use a relatively narrow grip, thumb overhand, as per Starting Strength..and it was tough to keep my wrists from bending, causing me to support the bar in an odd way.. I might have to widen the grip or wrap the thumb under or something. Anyway.. very excited to hit 190 for 5, next stop 194!
Bench
85x5 105x5 125x5 145x5 168x5 (Week 3 of lift deload)
Good shit, next week I get back into the 170's, which I couldn't I stalled at 173.
I didn't want to do Rows.. although I've been eeking out a couple 1 pound PR's... I feel as though I was in danger of compromising form, and also I need desperately to spice things up. My goal is to a) strengthen my lower back for better pendlay rowing down the line and also squatting and deadlifting... b) Keep a pulling movement in there to work the lats and also work the bi's a bit. So I went with the following 1, 2 punch.
Pullups
BWx4, x3 , x3, x3 (Established 4 set benchmark)
A 194 lb. pullup is not altogether different than a 165 row, no?
Good Mornings
Barx5, 65x5, 95x5, 135x5
Never did this before... I did the bend at the hips as as coming down to parallel variety.... in a power rack, making contact with pins set at parallel. I am concerned on some of the reps that either the lower back rounded OR the hips lowered too much, making it not quite a 90 degree bend... I'm not saying this happened, I'm just not sure, takes time to get a feel for the movement. Overall... I am looking forward to going heavier..I'll add 5 a week, more if I feel it necessary.
Figured hypers were an unnecessary accessory after GM's, so went on to:
Weighted Decline Situps
25x8x4
Power Shrugs (8 minutes left before gym closing....hadn't hit the traps in awhile..let's do it..)
135x6, 185x5, 225x5, 275x5
NOTES: Great workout, all done from walk in to walk out in 1:30, so it was a good pace. I am not looking to become a volume lifter, but I feel it necessary to include something else while I learn good GM form, and I feel like I have a lot of room to grow on the pullups. I am hoping that these two combined are giving me similar to or greater than tonnage than the rows. I am also contemplating swapping out military's on Thursday nights with incline bench (haven't done this in forever and it might help me get somewhere with my flat bench?) or at least Standing DB maybe instead of BB... I dunno. Thoughts, contributions, opinions.. all are welcome.
DIET
9:30 a.m.
1 Extra Lean Turkey Italian Sausage Link
3.7 oz Thin Sliced Chicken Breast
2 T-Tex
1 Multi
12:30 p.m.
1 Glucorell
6 oz Thin Sliced Chicken Breast
1/2 11oz Sweet Potato
3:30 p.m.
2 T-Rex
2 Glucorell
6 oz Thin Sliced Chicken Breast
1/2 11oz Sweet Potato
5:30 p.m.
2 oz Thin Sliced Chicken Breast
6:30 p.m.
1 serving Whole Cashews
8:00 p.m.
1 Serving Whole Cashews
9:30 p.m. (Pre-Workout)
1 Glucorell
.33 cup Quaker Oats
5 Pure CEE
1 T-Rex
12:00 a.m.
1 Glucorell
2 Servings Pro 24 Whey
.5 cup Quaker Oats
1 serving Frozen Strawberries
1:00 a.m.
1 serving ANPB
Water Intake: 180 ounces
TOTALS: 2058 cals 41% protein/29% carbs/29% fat
NOTES: I'm not noticing too much of a mirror change lately..I guess/am hoping I am in that mid/high-teens bf level where you don't see much change until.. BUT.. my clothes are fitting wayyyy better, and things that were snug are loose. My wardrobe arsenal is at damn near 100%, haha.
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