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Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]

I just think you can make better choices since you are cutting and want it to be the most benefitial for you...granola is typically processed, high fat and high sugrar. On whey, why? Why not a whole food? Supplements are just that, and should be used as such. A meal isnt a serving of almonds.....I like p/f/c 24 hour solid nutition. Strawberries at 10pm? I limit all fruit to my first meal, cutting there should be none or very little.....frozen? Does that mean sugar laced? Or did you freeze real strawberries? All protein meals of 10oz turkey, maybe use some almonds here with 5oz of turkey and do it twice.

Cardio only days, if its pm cardio, the oats ned to go...just stick to protein fats and veggies esp at night......
 
JKurz1 said:
I just think you can make better choices since you are cutting and want it to be the most benefitial for you...granola is typically processed, high fat and high sugrar. On whey, why? Why not a whole food? Supplements are just that, and should be used as such. A meal isnt a serving of almonds.....I like p/f/c 24 hour solid nutition. Strawberries at 10pm? I limit all fruit to my first meal, cutting there should be none or very little.....frozen? Does that mean sugar laced? Or did you freeze real strawberries? All protein meals of 10oz turkey, maybe use some almonds here with 5oz of turkey and do it twice.

Cardio only days, if its pm cardio, the oats ned to go...just stick to protein fats and veggies esp at night......
Click to expand...

This granola is all natural, don't have the nutrition label but it has 5 real name ingredients, no junk, relatively high in protein, not high in fat. Don't worry!

Frozen strawberries are actual real frozen strawberries, no syrup, no added sugar, half a cup, or 140g, of them is 13g carbs. Real frozen fruits can be found at the supermarket, lots of varieties, very convenient and make a great smoothie and they are included as a simple carb in my post-workout shake in addition to the 25gs from 1/2 a cup oats.

As for the whey point and the almonds as a meal point... Good call there.. I'm on the go and sometimes have to get real convenient so that at least my stomach isn't empty until I get to my next meal. I leave the house 8am every morning and don't get home until my post workout shake, which is like 11:30pm on lifting days, so life's a bitch.

Most of it comes to do with being disciplined enough to pack my meals right the night before instead of being in a rush in the morning. I'll work on that.

In terms of the p/f/c/.. I try and have all my meals, ideally, be only p/f or only p/c.. never really combine all three because I find that leads to real increased fat storage...JPT gave me that tip and it has worked.

Thanks for your input bro, I will definitely tinker.
 
Kabeetz said:
This granola is all natural, don't have the nutrition label but it has 5 real name ingredients, no junk, relatively high in protein, not high in fat. Don't worry!

Frozen strawberries are actual real frozen strawberries, no syrup, no added sugar, half a cup, or 140g, of them is 13g carbs. Real frozen fruits can be found at the supermarket, lots of varieties, very convenient and make a great smoothie and they are included as a simple carb in my post-workout shake in addition to the 25gs from 1/2 a cup oats.

As for the whey point and the almonds as a meal point... Good call there.. I'm on the go and sometimes have to get real convenient so that at least my stomach isn't empty until I get to my next meal. I leave the house 8am every morning and don't get home until my post workout shake, which is like 11:30pm on lifting days, so life's a bitch.

Most of it comes to do with being disciplined enough to pack my meals right the night before instead of being in a rush in the morning. I'll work on that.

In terms of the p/f/c/.. I try and have all my meals, ideally, be only p/f or only p/c.. never really combine all three because I find that leads to real increased fat storage...JPT gave me that tip and it has worked.

Thanks for your input bro, I will definitely tinker.
Click to expand...
I'll bet you the granla is either high in fat or high in sugar..........promise.

No need for insulin spike on cardio days......do as you please.
 
03.29.07

WORKOUT

Light Squats
90x5 113x5 135x5 135x5

Military
78x5 95x5 109x5 125x3 (fail..CRAP!)

Deadlifts
175x5 210x5 245x5 280x5 !PR!

Declines
10lbx8x3

Seated Machine Shoulder Flyes (SHOULDER REHAB)
80x8x3

NOTES: Can't believe missed the 125 again by reps after hitting 124x5 a couple weeks ago. The deads keep improving. Two super skinny guys at the gym came up to me before I was about to do 280 and kept complimenting me and were like we can't do that much and one of them tried and couldn't get it off the floor and I was like guys.. this isn't a lot of weight. REALLY. And if you can't do it..with a little training of the movement you'll be able to do it soon no problem. LOL anyway it kinda of inflated the ego a notch (as if that was needed!).

DIET

9:15 a.m.
3.8 oz extra lean ground beef

12:00 p.m.
3.8 oz extra lean ground beef
1/2 package string beans & carrots w/ 1.5 tbspn balsamic vinegar

3:30 p.m.
3.8 oz extra lean ground beef
1/2 package string beans & carrots w/ 1.5 tbspn balsamic vinegar

6:00 p.m.
3.8 oz extra lean ground beef

9:00 p.m. (Pre-WO)
2 servings ON Whey
½ cup Quaker Oats
140g Peaches/Melon/Cantaloupe/Grape Medley

11:40 p.m. (PWO)
2 servings ON Whey
½ cup Quaker Oats
140g Whole Frozen Strawberries

12:40 p.m.
1 serving ANPB

TOTALS: 2074 cals 38% protein/ 24% carbs/38% fat

NOTES: Got in my veggies, and saved lots of my carbs for exclusively pre & post workout as per Sarge's suggestion..definitely felt some ENERGY in the gym.
 
03.30.07

DIET

8:45 a.m.
2 servings ON Whey
1 serving ANPB

11:45 a.m.
2 servings Purdue Short Cuts grilled chicken
2tbsn olive oil
1 serving balsamic vinegar

2:45 p.m.
2 servings Purdue Short Cuts grilled chicken
2 serving balsamic vinegar
.5 cup Quaker Oats

4:45 p.m.
.55 oz almonds

7:00 p.m.
11 oz grilled chicken
1 tbspn honey mustard

10:45 p.m.
2 servings ON Whey
1 serving ANPB

TOTALS: 2106 cals 48% protein/ 12% carbs/39% fat

NOTES: Not much to it, not a lot of carbs on hand, not a big deal. Off day from training, but I'm about an hour away from heading to the gym, can't wait.
 
03.31.07

WORKOUT

Squats
89x5 112x5 135x5 156x5 183x3 135x8

Bench
85x5 107x5 128x5 149x5 175x3 128x8

Rows
78x5 98x5 117x5 137x5 160x3 117x8

NOTES: Good workout..definitely feel stalled on my bench and row. Squat is getting back to normal but ways to go, don't have my confidence back under the bar yet but it's getting there and that's good news. I look forward to changing the rep scheme and trying a couple new and/or lifts starting week after next. PROGRESS PICS COMING THIS WEEK.

DIET

10:00 a.m.
2 servings ON Whey
1 serving ANPB

12:15 p.m.
1 serving almonds

2:00 p.m.
1 serving granola

4:30 p.m.
2 servings ON Whey (Pre-WO)
2/3 cup Quaker Oats

7:15 p.m. (PrWO)
2 servings ON Whey
.5 cup Quaker Oats
140g frozen strawberries

9:45 p.m.
4oz lean ground chicken
1 tbspn extra light olive oil

11:30 - cheat meal
1/8 nachos
1 southwestern chicken wrap & fries
TOTALS (BEFORE CHEAT): 1978 cals 40% protein/24% carbs/36% fat


NOTES: OK diet day, halfway decent cheat meal.. retained a ton (5+lb) water from it this morning. waaah! Haha final week of the first part of the cut coming up.. gotta "dial it in" so I can look good for these progress pics I'll be taking and posting this coming weekend.
 
man, I wanted to see a bigggg cheat........time to start bulking yet?


Kabeetz said:
03.31.07

WORKOUT

Squats
89x5 112x5 135x5 156x5 183x3 135x8

Bench
85x5 107x5 128x5 149x5 175x3 128x8

Rows
78x5 98x5 117x5 137x5 160x3 117x8

NOTES: Good workout..definitely feel stalled on my bench and row. Squat is getting back to normal but ways to go, don't have my confidence back under the bar yet but it's getting there and that's good news. I look forward to changing the rep scheme and trying a couple new and/or lifts starting week after next. PROGRESS PICS COMING THIS WEEK.

DIET

10:00 a.m.
2 servings ON Whey
1 serving ANPB

12:15 p.m.
1 serving almonds

2:00 p.m.
1 serving granola

4:30 p.m.
2 servings ON Whey (Pre-WO)
2/3 cup Quaker Oats

7:15 p.m. (PrWO)
2 servings ON Whey
.5 cup Quaker Oats
140g frozen strawberries

9:45 p.m.
4oz lean ground chicken
1 tbspn extra light olive oil

11:30 - cheat meal
1/8 nachos
1 southwestern chicken wrap & fries
TOTALS (BEFORE CHEAT): 1978 cals 40% protein/24% carbs/36% fat


NOTES: OK diet day, halfway decent cheat meal.. retained a ton (5+lb) water from it this morning. waaah! Haha final week of the first part of the cut coming up.. gotta "dial it in" so I can look good for these progress pics I'll be taking and posting this coming weekend.
Click to expand...
 
JKurz1 said:
man, I wanted to see a bigggg cheat........time to start bulking yet?
Click to expand...

My problem is I had so many layers of fat I'm battling.. I want to bulk as soon as possible, DYING TO, but I've still got some fat to peel off. You'll see what I mean when the pics come out. It's not easy transforming your body from a lazy fat ass to a healthy athletic person, but it sure is worth it. I feel great.
 
04.01.07

WORKOUT

5 minutes cardio warmup
Little bit o' stretching

Dips
BWx8, BWx8, BWx6

E-Z Bar Curls
65x8, 75x8, 85x8

Pushdowns
70x8, 80x8, 906

NOTES: Gym was about to close, that was my 25 minute homoerotic arm routine (not that there's anything wrong with that!).

DIET

10:00 a.m.
2 servings ON Whey
1 serving ANPB

1:00 p.m.
1 serving extra lean ground chicken
.5 cup quaker oats

4:00 p.m.
1 serving extra lean ground chicken
1 tablespoon olive oil

5:20 p.m. (Pre-WO)
1 serving extra lean ground chicken
1 tablespoon olive oil

6:20 p.m.(PWO)
2 servings ON Whey
.5 cup Quaker Oats
140g strawberries

8:20 p.m.
1 serving ON Whey

10:30 p.m.
1 serving ANPB
TOTALS 2060 cals 40% protein/24% carbs/36% fat


NOTES: The bottom of my blender cracked somehow..nightmare!!! Gotta go buy a new one asaaaaaaaaaaappppppppppppppppp. Add it to the list. :rant: Had a ton of energy at work though, made a ton of commission, had a great day.
 
04.02.07

WORKOUT

HIIT cardio
32 Minutes (including 4 minute warm up and 2 minute cool down)
396 cals burned
3.8 low/8.6 highest high
1:30 minute intervals

NOTES: Wanted to break that 400 calorie mark bad, keep getting more and more efficient though and that’s great.

DIET

10:00 a.m.
4 oz thin sliced grilled chicken
1 serving almonds

1:00 p.m.
6.5 oz thin sliced grilled chicken
1 serving brown rice

4:00 p.m.
4 oz thin sliced grilled chicken
1 serving brown rice


6:00 p.m.
2 oz almonds

10:00 p.m. (PWO)
2 servings ON Whey
.5 cup Quaker Oats
140g Frozen Strawberries

11:15 p.m.
1 serving ANPB

TOTALS: 2079 cals 44% protein/ 24% carbs/31% fat

NOTES: The broccoli is in the lunch bag, I promise. The broccoli is in the lunch bag! Great day yesterday.. woke up this morning feeling lean and mean with most of that cheat meal water retention finally out of my system.
 
04.03.07

WORKOUT

5 minutes cardio
Static stretching
Bar Complex Movements

Squat
92x5 114x5 137x5 160x5 183x5

Bench
88x5 109x5 131x5 153x5 175x3

Row
80x5 100x5 120x5 140x5 160x5

Hypers
BWx8x2

Decline Weighted Situps
10lbx8x4

NOTES: Well the bench has stalled big time, been stuck at 175x3 for forever, definitely time to regroup and attack things in a different way. I hit the squat and row but the last reps were shaky, and the squat is well off my PR as I’ve mentioned before. I’ve hit a wall on all my lifts except deadlift (oddly). I might even up the calories a bit as well..I’ll be working on some kind of program change this week to debut Monday. Overall it was a real good workout, the intensity was there and that’s the one thing I have absolute control over, as long as that’s in check I have to maintain a positive outlook on my training progress!!

DIET

8:45 a.m.
2 servings ON Whey
1 serving ANPB

12:00 p.m.
4 oz. Grilled chicken
broccoli and cauliflower
dash of hot sauce

3:00 p.m.
5 oz. Grilled chicken
broccoli and cauliflower
dash of hot sauce

5:50 p.m.
4 oz. Grilled chicken
broccoli and cauliflower
dash of hot sauce

6:45 p.m.
1 serving almonds

9:45 p.m. (Pre-Workout)
3 oz. Grilled chicken
.5 cup Quaker Oats

12:00 a.m. (PWO)
2 servings ON Whey
.5 cup Quaker Oats
140g frozen strawberries

1:00 a.m.
1 serving ANPB

TOTALS 2115 cals 52% protein/20% carbs/28% fat


NOTES: A day with veggies is a good day indeed. Didn’t have time to cook any protein so I ran to the deli on the way into work and got a pound of grilled chicken to last me. More hot sauce than I would like, but I did keep it to a minimum and hey, you gotta have SOMETHING when digesting grilled chicken broccoli and cauliflower:) Cardio tonight, good times!
 
04.04.07

WORKOUT

HIIT cardio
32 Minutes (including 4 minute warm up and 2 minute cool down)
395 cals burned
3.9 low/8.6 highest high
1:30 minute intervals

NOTES: Increased my low interval one tenth to 3.9 cuz I’m crazy like that. I can’t figure out why I didn’t burn more calories (not that that shit is accurate anyway), probably because my bodyweight inputted was a pound or two lighter than a couple days ago. Great run!!

DIET

9:15 a.m.
1.5 servings spinach & feta lean organic chicken sausage

12:15 p.m.
2 servings spinach and feta lean organic chicken sausage
3 servings birds eye baby pea, snow pea, baby corn, carrot blend

3:15 p.m.
1.5 servings spinach and feta lean organic chicken sausage
3 servings birds eye baby pea, snow pea, baby corn, carrot blend


5:45 p.m.
2 servings ON Whey
1 serving ANPB

10:45 p.m. (PWO)
2 servings ON Whey
.5 cup Quaker Oats
140g Frozen Strawberries

12:00 a.m.
1 serving ANPB

TOTALS: 1990 cals 45% protein/ 20% carbs/35% fat

NOTES: My appetite kind of crashed in the afternoon. Only thing I was in the mood for was a shake. Then I proceeded to fall asleep around 6 and not wake up until about 10! Changed, did my cardio, came home..and proceeded to not be able to fall asleep until 3:30. Then I woke up at 6am so I could get my hair cut before work, but ended up falling asleep after my shower and not having time to do that. I have to get my sleep corrected tonight. Otherwise it was a great day.
 
JKurz1 said:
Yo)u Are Cutting!!!!!!!! Why The Freaking Fruit And Why So Late???
Click to expand...


*Bunny* said:
kab were they 3-4 hours BEFORE bed?

also berries are low gi and that was PWO... I think he'll live
Click to expand...


The rule of thumb I've always followed is that since your body is depleted and has gone through heavy training.... a good relatively fast acting post workout shake outweighs the "time of day" rules, since your body needs and will use that nutrition.. it's not gonna store it.

If I am offbase on this I would appreciate a) a logical reason , b) a good alternative for a late night Post workout carb/shake.

I'm all ears for suggestions.
 
No, you arwent off base dude other than you think training and cardio have the same effect..........they dont............you can lose the shake after cardio...........frankly, you can lose the cardio for all I care, but at least lose the shake.............
 
Kabeetz said:
OK.. you've asked for them, so here goes nothing.

Please allow me to give you a little bit of background. As a kid growing up I was very unathletic.. always the slowest kid, certainly the weakest kid my size. I remember in 6th grade I ran the mile in 16 minutes. Not good. When I was 18, the last time I ever weighed myself I was 285, when I decided to change I was probably considerably more than that, who knows. If I can find some and scan some pics I will eventually post them. They are pretty bad.

I did a no carb diet and lost the weight all the way down to 170s, felt unhealthy quite that low, and have pretty much maintained in the 185-195 range since then. Looked decent in a shirt, quite skinny fat underneath.

I found a muscle media in a hotel room I was staying in probably around '03, right after the first body for life, and I began learning so much about lifting, reading every flex, every muscle and fitness every muscle media, muscular development, body-for-life, whatever I could find. Only problem was I wasn't very disciplined with the important part, the working out. I ended up putting on some weight from 1 too many myoplexes and cell techs without busting my ass for more than 10 weeks at a time without quitting for at least as many weeks at a time. And once I seemed to start to transform, I always somehow gave in to the devil on my shoulder urging me to quit! I was also easily discouraged by how much weaker I was than everyone in the gym..how all my training partners would breeze past me even though I would do everything right when focused. I used whatever it was that separated me from them as an excuse.

Never stopped really having a passion for the lifting though, constantly educating myself, except mostly now through message boards and online fitness communities. Finally this past September I decided it was time to get serious. I couldn't let my entire youth of my existence on this planet pass me by without ever seeing my abs. I couldn't let my life lapse by without knowing what it is like to actually lift some serious weight.

I am completely commited to my goals. I am dedicated. I am a new man on my way. Battle 1, is to eliminate destroy the obesity that damaged by teens and still keeps me from liking what I see in the mirror. Battle 2, is to head on attack the weakness and lack of athleticism that to some extent my own genetics and to some extent my own laziness and lack of effort by building true strength. Battle 3 is all about getting my hypertrophy on.

OK enough rambling and excuses. On to the progress pics... (feedback is cool, just don't be too harsh please, this is a tough thing for me to do)... and also remember... I KNOW I'VE GOT A LONG WAY TO GO, I *WILL* GET THERE! I am about to turn 26 and I can honestly say though that I am in the best shape of my life. I can't wait for 27.

http://i117.photobucket.com/albums/o61/kabeetz/kabprogress1.gif


http://i117.photobucket.com/albums/o61/kabeetz/kabprogress2.gif

http://i117.photobucket.com/albums/o61/kabeetz/kabprogress3.gif

http://i117.photobucket.com/albums/o61/kabeetz/kabprogress4.gif
Click to expand...
 
Kabbie, my dear, you are awesome for posting those pics. Way to put them out there and show some of your hard work.

You will get to your goal, keep doing what you're doing... I feel your squat is better than your previous max.. all the other lifts went UP with your cut, not many people can say that.

Posting these will help you stay focused and keep pushing harder... thank you for sharing and keeping it real... I am very proud of you.
 
Kabeetz said:
NOTES: I ran to the deli on the way into work and got a pound of grilled chicken to last me. More hot sauce than I would like, but I did keep it to a minimum and hey, you gotta have SOMETHING when digesting grilled chicken broccoli and cauliflower:) Cardio tonight, good times!
Click to expand...
I've done that, myself and rinsed off the sauce. Still leaves flavour behind. Got some strange looks in the bathroom, though.

Re: the pics. You're starting to show some good shape , delts, quads, etc.
And you're on track, with a plan and a desire to learn and improve. There are so many other young fella's out there that need what you have.

I've been where you where, and through my own laziness I'm not where I could be. You're so young that when you get to where you want to be, you'll still have many years ahead of you. I'll just say it's better to do it when you're young, than when you're older. Just keep the faith, amigo. It can be done, and you can do it :chomp:
 
Last edited:
al420 said:
Legs look big. Congrats bro. Cutting is a chore, not for the weak at heart by any stretch.
Click to expand...

THANKS AL. Obviously I am nowhere near where I need to or want to be... but gonna get there one day at a time.

I CAN'T WAIT to get to the point where I'm taking in 4k a day just to support the muscle I've already got on my frame... oreos and fig newtons, cereal and pb&j sandwiches sound great to me:)
 
You look better now at 196 than you did at 194 in Sept. lots of good size on the thighs too.

It looks like you're a natural puller, the DL should continue to climb through the diet.
 
BiggT said:
You look better now at 196 than you did at 194 in Sept. lots of good size on the thighs too.

It looks like you're a natural puller, the DL should continue to climb through the diet.
Click to expand...

Thanks T... I wish that thigh size would translate to squat #s. I am going to try and include front squats soon, maybe that will bring up my back squat #? Gotta try something.

04.05.07

WORKOUT

5 minutes cardio
Static stretching
Bar Complex Movements

Light Squats
92x5 114x5 137x5 137x5

Military
76x5 91x5 107x5 123x4

Deads
178x5 214x5 249x5 285x5 !PR!

Decline Weighted Situps
10lbx8x3

NOTES: Good workout, really had to dig deep to pull out the deads. 290 is looking tough but I gotta keep going, 315 feels so close! My overhead pressing is definitely starting to suffer, but I am really looking forward to the next phase of my cut… hopefully over the next 8 weeks I can really terminate the gut and start getting some level of detail. I will hopefully have a new workout plan mixing in some higher rep schemes as well… starting Tuesday.

DIET

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

11:30 p.m.
4 oz. Grilled chicken
broccoli and cauliflower
dash of hot sauce

2:30 p.m.
5 oz. Grilled chicken
broccoli and cauliflower
dash of hot sauce

5:30 p.m.
4 oz. Grilled chicken
1 serving brown rice

7:00 p.m. (Pre-Workout)
3 oz. Grilled chicken
.5 cup Quaker Oats

9:00 p.m. (PWO)
2 servings ON Whey
.5 cup Quaker Oats
140g frozen strawberries

11:30 p.m.
1 serving ANPB

TOTALS 2135 cals 51% protein/22% carbs/27% fat


NOTES: Not too bad, tried protein/fats pre-workout..didn’t really notice anything negative or positive as a result. And just like with the working out … lots of fine tuning to start this week.. throwing in some supps, fine tuning the food intake. Gotta keep the forward progress going!

04.06.07

DIET

11:00 a.m.
2 servings ON Whey
1 serving ANPB

2:30 p.m.
Ruby Tuesday’s Chicken Fresco
(10 oz chicken, light vinagrette on top, broccoli and mashed potatos on the side. First time going here..I was kinda surprised at how clean (some might say boring) the menu is.. lot’s of meats with brown rice and veggies on the side. Not a bad place when you have to eat out.

5:00 p.m.
4 oz. extra lean ground turkey
1 cup quaker oats

7:30 p.m.
6 oz. extra lean ground turkey

10:45 p.m.
4 oz. extra lean ground turkey

TOTALS 2067 cals 49% protein/17% carbs/33% fat

At this point I went out and did some drinking for the first time in foreeeeeeeever :)
CAN YOU HEAR THE SWIRLING SOUND OF A DECENT DAY’S DIET GOING DOWN THE DRAIN?? :toilet: HAHA, NO STRESS, this birthday weekend is going to be a mild and well deserved refeed gearing me up for the next 2 months.


12:00 a.m. – 4:00 a.m.
4 heineken lights

2:30 a.m.
1 serving almonds (found ‘em in my jacket pocket rofl, probably took ‘em to class with me one night and forgot they were in there.)

4:00 a.m.
1 philly cheesesteak
Small order waffle fries with cheese.



NOTES: :RADAR :beer: :drink2:
 
You're good for a 315x1 (at least) DL right now, but stick with the 5's and progress from here.

Front squats are a great lift and will slap more muscle on the quads....they're not a very posterior chain-heavy type of lift. I don't think they carry over much to the back squat, but they are definitely more than worth doing. If you DL conventional (which you should be, lol), front squats will help you pull that bastard off the floor with a lot of speed.
 
don't lose focus with the crap in the diet....youve done well....now you are starting to take a step backwards.....it really depends on your goals......are u in this die hard or are you taking it ez and enjoying life as well.....
 
BiggT said:
You're good for a 315x1 (at least) DL right now, but stick with the 5's and progress from here.

Front squats are a great lift and will slap more muscle on the quads....they're not a very posterior chain-heavy type of lift. I don't think they carry over much to the back squat, but they are definitely more than worth doing. If you DL conventional (which you should be, lol), front squats will help you pull that bastard off the floor with a lot of speed.
Click to expand...

T.. Gotcha. I wanna get my atf back squat to 100% my bodyweight..and really finally get it to 225..I don't know if the 225 is in the cards until I start upping the cals again though. I have some cutting to go, still, but I refuse to be in a perpetual cutting state..the second half of 2007 and beyond will be all about mass & strength.

Jkurz1 said:
don't lose focus with the crap in the diet....youve done well....now you are starting to take a step backwards.....it really depends on your goals......are u in this die hard or are you taking it ez and enjoying life as well.....
Click to expand...

Bro you have my word I will not lose focus. It's easter and my birthday tomorrow so I did the partying last night and maybe tonight and I'm gonna eat like a man on Easter, and after that it is complete die hard refocus.

*Bunny* said:
Hey what is the date of your bday Kab????? I didnt miss it did I??
Click to expand...

NOPE!:) Tomorrow.
 
Well, Happy Birthday!

Good work man, keep on trucking along. From what I read you cutting till June then Bulking?

I was going to cut till I saw my abs but, for me I decided it was a waste of time and I'm defintly content with 15-20%. I'm more lift focused then anything. My wife defintly wouldn't like me with Abs so there is no sense in it for me. Bulking away now.

I'd defintley eat up on Easter man, earned it.
 
Rabid_Goose said:
Well, Happy Birthday!

Good work man, keep on trucking along. From what I read you cutting till June then Bulking?

I was going to cut till I saw my abs but, for me I decided it was a waste of time and I'm defintly content with 15-20%. I'm more lift focused then anything. My wife defintly wouldn't like me with Abs so there is no sense in it for me. Bulking away now.

I'd defintley eat up on Easter man, earned it.
Click to expand...
I've always said I'd like to see my abs, but I'm very reluctant to lose strength, just for that.
Happy Easter Birthday, man.
 
04.07.07

WORKOUT

4 p.m.

5 minutes cardio
Static stretching
Bar Complex Movements

Squat
92x5 114x5 137x5 160x5 185x3 137x8

Bench
85x5 107x5 128x5 149x5 175x3 128x8

Row
80x5 100x5 120x5 140x5 162x3 120

Dips
Bodyweight x8, 8, x7

Curls
65x8, 75x8, 87x5

Tris
70x8, 80x8, 90x7

NOTES: Really great workout. I thought with the drinking and not too much sleep the night before it wouldn't be all that but it was good. Following three reasons: 1) Time of day, early afternoon 2) The cheesesteak night before did a body good 3) Just started up PureCEE, haven't been doing the creatine thing in a while. Probably a tiny combination of all three..all I know is the 185 squats were smooth and consistent and for the first time forever I ended squats feeling like I could do more. Great stuff.

I am going to try and get some cardio in today... gym closes at two and a lot to get done before that... HAPPY EASTER AND HAVE A WONDERFUL DAY EVERYBODY!!! Thanks for the warm wishes and positive vibes.[/QUOTE]



HiDnGoD said:
I've always said I'd like to see my abs, but I'm very reluctant to lose strength, just for that.
Happy Easter Birthday, man.
Click to expand...

You too bro.

Rabid_Goose said:
Well, Happy Birthday!

Good work man, keep on trucking along. From what I read you cutting till June then Bulking?

I was going to cut till I saw my abs but, for me I decided it was a waste of time and I'm defintly content with 15-20%. I'm more lift focused then anything. My wife defintly wouldn't like me with Abs so there is no sense in it for me. Bulking away now.

I'd defintley eat up on Easter man, earned it.
Click to expand...

I am commited to reassessing at June, hopefully stopping, with a guaranteed no-matter-what end date of August. I'll let the mirror decide but I'm not going to make this an abercrombie & fitch eternal cut, my ultimate goal is size and strength, after I see my abs once before I die I'm on to that :) Happy Easter mang.
 
04.09.07

WORKOUT

HIIT cardio
32 Minutes (including 4 minute warm up and 2 minute cool down)
between 385-400 cals burned
3.9 low/8.6 highest high
1:30 minute intervals

NOTES: Well the power on my shut off in the middle of at 8.3 HI interval..rofl I'm glad I didn't take a fall. So I don't have the exact cal or distance numbers but it was in the ballpark of my recent #s, I'm sure. Great run.

DIET

8:45 a.m.
1 serving ANPB
2 servings ON Whey
1 T-Rex
1 multivitamin

11:30 a.m.
1 serving almonds

12:30 p.m.
2 glucorell
4.5 oz grilled chicken
2.5 cups broccoli and cauliflower
dash of hot sauce

3:15 p.m.
2 glucorell
4.5 oz grilled chicken
2.5 cups broccoli and cauliflower
dash of hot sauce
1.5 servings brown rice
1 T-rex

7:15 p.m. (Post-Cardio)
3 oz grilled chicken
3 fish oil caps

9:00 p.m.
Very small greek salad (1 tablespoon olive oil, 1 half a tomato, 10 slices cucumber, 2 tablespoon vinegar, 3 cubic inches of feta)

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

Water Intake: 110 ounces (too low)

TOTALS: 1992 cals 41% protein/20% carbs/39% fat

NOTES: Made the post cardio adjustment to no carbs, looking forward to seeing that support my fat loss goals. SHOUT OUT TO JEFF for spotting that flaw in my diet. Also added t-rex and glucorell into the mix, will be upping the t-rex to 3 today and then eventually go to two doses of two tomorrow or the day after. Looking forward to some great lifting tonight, feels like it has been forever for some reason.
 
04.10.07

WORKOUT

4 p.m.

5 minutes cardio
Static stretching
Bar Complex Movements

Squat
95x5 115x5 140x5 160x5 185x5

Bench
80x5 100x5 120x5 140x5 162x5 (Week 1 of lift deload)

Row
80x5 100x5 120x5 140x5 162x5 !PR!

Hypers
45x8x2

Weighted Decline Situps
25x8x4 !PR!

NOTES: The squat is not a PR but it is a good benchmark to be back at. I will be pulling this lift up slowly… 2-3 pounds a week. Bench felt tough believe it or not, chest is fried this morning. Didn’t realize it was a row PR at the time, but it was. I used up to a 25 lb. Weight on the declines, first time. Good stuff, good workout.


DIET

9:15 a.m.
3 whole large easter eggs
1 easter egg white
2 T-Rex

12:15 p.m.
1glucorell
1 serving extra lean ground turkey (entire batch cooked in 2/3 tbsp EVOO)
2.5 cups broccoli and cauliflower
2/3 tbsp balsamic vinegar

3:30 p.m.
1glucorell
1 serving extra lean ground turkey
2.5 cups broccoli and cauliflower
2/3 tbsp balsamic vinegar
2 T-Rex
3 Fish Oil Caps

5:30 p.m.
1 serving extra lean ground turkey (entire batch cooked in 2/3 tbsp EVOO)

6:30 p.m.
1 serving almonds

9:30 p.m.
1 serving extra lean ground turkey (entire batch cooked in 2/3 tbsp EVOO)
½ cup Quaker oats
4 Pure CEE

12:00 a.m. (PWO)
2 servings ON Whey
½ Cup Quaker Oats
1 serving frozen mixed berries

1:00 a.m.
1 serving ANPB
Water Intake: 110 ounces (too low)

TOTALS: 1915 cals 46% protein/21% carbs/34% fat

NOTES: I wanted to have another 2/3 scoop of whey before bed to hit 2k on the day but forgot, along with a glucorell each pre and post workout that I also forgot. Very good day though, got in the veggies, spaced the meals well, fueled a decent workout despite the restricted cals. Good stuff.
 
04.11.07

WORKOUT

None.

NOTES: Stayed at work until late then had to study for calculus, so no cardio was in the cards. I’ll try and get in an extra run at some point over the weekend.


DIET

8:45 a.m.
2 servings ON Whey
1 serving ANPB
2 T-rex
1 multivitamin

12:00 p.m.
1 serving Extra Lean Ground Turkey
2.5 cups Green Beans & Wax Beans
1 serving balsamic vinegar
1 Glucorell

3:00 p.m.
2.5 cups Green Beans & Wax Beans
1 serving almonds
1 serving balsamic vinegar
1 Glucorell
3 Fish oil caps
2 T-Rex

5:30 p.m.
1 serving almonds


7:30 p.m.
2 servings ON Whey
.33 cup Quaker Oats
1 serving frozen mixed berries
1 Glucorell

9:30 p.m.
2 servings Perdue Short Cuts Chicken
Spicy Brown Mustard

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

Water Intake: 120 oz.

TOTALS: 1979 cals 45% protein/21% carbs/34% fat

NOTES: Forgot to defrost meat the night before, work was too hectic to get grilled chicken from the deli, but managed, didn’t cheat, and ready for the 1-2 test/deadlift punch tonight. 290 baby, let’s do this. The march to 315 continues.
 
Kabeetz said:
04.11.07
NOTES: Forgot to defrost meat the night before, work was too hectic to get grilled chicken from the deli, but managed, didn’t cheat, and ready for the 1-2 test/deadlift punch tonight. 290 baby, let’s do this. The march to 315 continues.
Click to expand...
You can do it. Get mad at it! Don't let it stop you! :redhot: :kaioken:
 
04.12.07

WORKOUT

5 minute cardio warmup
static stretching
bar complex movements

Light Squats
95x5 115x5 140x5 140x5

Military (Deload Week 1)
70x5 85x5 100x5 113x5

Deadlift
180x5 220x5 255x5 290x5 !PR!

Shoulder rehab
Seated Machine Rear Delt Flyes
80x8x3

Decline Crunches
10lb.x8x3

NOTES: A 315 dead is creeping up… creeping up. Can’t wait.


DIET

9:15 a.m.
6 oz thin sliced grilled chicken
1 serving almonds
2 T-Rex
1 Multivitamin

12:15 p.m.
6 oz. thin sliced grilled chicken
2.5 cups Baby Pea and Veggie blend
1 serving balsamic vinegar
1 Glucorell

3:15 p.m.
6.4 oz. thin sliced grilled chicken
2.5 cups Baby Pea and Veggie blend
1 serving balsamic vinegar
3 Fish Oil Caps
1 Glucorell
2 T-Rex

5:30 p.m.
1 serving 100 calorie cheese nips

6:30 p.m.
.4 serving almonds

9:00 p.m. (Pre-Workout)
1.5 servings ON Whey
.5 cup Quaker oats
1 Glucorell

11:30 p.m.
2 servings ON Whey
.5 cup Quaker Oats
1 serving frozen berries
1 Glucorell

12:30 a.m.
1 serving ANPB

Water Intake: 180 oz.

TOTALS: 2047 cals 49% protein/25% carbs/26% fat

NOTES: Decent day.. those 100 calorie cheese nips KILL ME, but otherwise I would’ve only had 8 almonds to tide me over from 3:30 until after my test, so I thik I made the right call there. It’s Friday my peoples:) Have yourselves a GREAT weekend.
 
04.13.07

I don’t really remember the order/times of my meals for Friday…
12.4 oz round eye steak
Peppers
5 cups green beans & carrots
2 tablespoons vinegar
3 scoops ON Whey
1 serving ANPB
1 tablespoon extra light olive virgin olive oil
Au Bon Pain Chicken Caesar wrap, no dressing

TOTALS: 2045 cals 37% protein/22% carbs/40% fat



04.14.07

WORKOUT

5 minute cardio warmup
static stretching
bar complex movements

Squats
95x5 115x5 140x5 160x5 188x3 140x8
Squat feels like it's coming back together. F*** it, I wanna be like Chuck. No fear, keep going and if I fail keep trying until I hit it. Life is too short.

Bench (Deload in Progress)
80x5 100x5 120x5 140x5 166x3 120x8
Kinda felt heavy, I really plateaued with these and should've deloaded sooner... come on 185, I know you're out there lurking.

Row
80x5 100x5 120x5 140x5 164x3 !PR! 120x8
Tough. No buts about it. Stall might be coming tomorrow, might not for a couple weeks. Once it comes I'm gonna mix it up with some Power Cleans and GMs and some new stuff.

Dips
Bodyweightx8, x8,x7
That one rep ruins your day I'm telling you. Knees were bent and touched the floor on the way down, we're talking a full ROM with these (as with all lifts) so that's good at least.

EZ-Curls
65x8, 75x8, 87x6
Squeezed out one more rep than last week on the road to 87x8, and then we'll just keep microloading pound at a a time until I hit it for a full 8.

Tricep Pressdowns
70x8, 80x8, 90x7
Also forward progress of a rep... Can't afford to stand still.

NOTES: Good workout I guess, in hindsight there was a lot more pluses to it than I orignally thought. Forward march!

DIET

11:30 a.m.
2 Servings ON Whey
1 serving ANPB
2 T-Rex
1 Multivitamin

3:30 p.m.
1 Glucorell
10 Red Blast
1 serving natural granola

4:00 p.m.
1 serving ON Whey
.33 cup Quaker Oats
2 Pure CEE


7:00 p.m.
1 Glucorell
2 servings ON Whey
.5 cup Quaker Oats
1 serving frozen berries


10:15 p.m.
Friday's Dragonfire Chicken
Steamed Broccoli
Brown Rice

10:45 p.m.
2 Glucorell
2 Sesapure

1:00 a.m.
1 shot Grey Goose
1 Heineken Light

2:00 a.m.
1 serving ANPB

Water Intake: 200 oz.

TOTALS: 2103 cals 39% protein/31% carbs/26% fat/3% Alcohol

NOTES: Good day, scale didn't budge from this morning from Saturday morning so no damage done, can't ask for any better than that!
 
04.15.07

DIET

8:30 a.m.
2 Servings ON Whey
1 serving ANPB
2 T-Rex
1 Multivitamin

10:45 a.m.
2 Glucorell
3 Egg Omelette (Plain)
1/2 Bowl Infamous Diner Oatmeal (mmmmmmm tasty)


2:30 p.m.
9 oz. Grilled Chicken
3 Fish Oil Caps
2 T-Rex

6:30 p.m.
1 Glucorell
1 Bowl Mixture of:
.75 Cup Quaker Oats
.5 serving ANPB
1 serving ON Whey
2 Splenda

10:00 p.m.
1 serving ANPB


Water Intake: 90 oz.

TOTALS: 1849 cals 45% protein/17% carbs/38% fat

NOTES: Bleh. No appetite yesterday. Unable to do cardio due to the flooding as it took me forever to get home from work...Today's menu is even worse (variety-wise, still on point)and I've got cabin fever and feel like a fat ass. I am going to try and get to do some cardio tonight and also maybe get to the grocery store if the roads aren't too bad anymore. I am all out of fat and carb sources!
 
SgtSlaughter said:
whoa, not sure i know my way around here anymore, lol..

How'd that concoction of protein, carbs and fat taste? looks interesting.
Click to expand...

Before eating it I was really amped that it was gonna be amazing... it was OK but nothing special. The whey gets clumpy in the microwave, maybe if I blend it before adding it to the oatmeal it will be a better consistency.
 
04.16.07

DIET

11:00 a.m.
1 serving natural granola
1 Glucorell
2 T-Rex
1 Multivitamin

2:00 p.m.
1 serving natural granola
2 servings ON Whey
1 Glucorell

5:00 p.m.
7 oz Thin Sliced Grilled Chicken
2 T-Rex

8:00 p.m.
1 Glucorell
6 oz. Thin Sliced Grilled Chicken
2/3 Cup Quaker Oats
2 Splenda

11:00 p.m.
10 oz Grilled Chicken Breast

12:00 a.m.
5 Fish Oil Caps
2 servings Extra Light Virgin Olive Oil

12:05 a.m.
3 easter cookies (THEY JUST APPEARED!!)

12:10 a.m.
1 glucorell

Water Intake: 90 oz.

TOTALS: 1849 cals (before cookies) 47% protein/20% carbs/33% fat

NOTES: Stuck home due to the flooding, pretty much out of food. Made it work. Right before going to bed I was shuffling through some papers and I found like a really tiny easter basket my sister had given me with a couple chocolates and three home made cookies… and literally, they were inhaled. The funny thing is two minutes earlier I had complimented myself how I hadn’t eaten any of the easter chocolate left over. But three homemade cookies, unwrapped? Staring at me with the bright sprinkles and bunny shape? I am nothing if not human! It was the funniest thing ever..I didn’t even stop to think they were just gone. I actually thought about throwing them up for one tiny second and then I was like dude… it’s a cookie, relax. Once you cross that line you’re gonna have some issues. So I took a glucorell and went to bed :)
 
04.17.07

I HAD A GREAT DAY!

WORKOUT

After two days of cardio time f'd by flooding it felt soooo great to be back in the gym!!

5 minutes cardio
Static stretching
Bar Complex Movements

Squat
95x5 120x5 140x5 160x5 188x5
Man this felt good to get it clean.. the new shoes felt so much better than squatting in friggin' shox. Next week 190+ and then I am on the cusp of squatting 100% bodyweight atf. True progress.

Bench
80x5 105x5 125x5 145x5 166x5 (Week 2 of lift deload)
Didn't use a spotter for the last lift... because I knew I could do it, and I did.

Row
80x5 100x5 120x5 140x5 164x5 !PR!
I just blasted through the PR set.. form wasn't near perfect but I couldn't let myself let my guard down. Bar fully deloaded each rep, but after a 1-2 count I just exploded it back up. Felt great.

Hypers
45x8x2

Weighted Decline Situps
25x8x3 (Gym closed before 4th)

NOTES: I felt so primed going into the workout. I was really extra amped to wear the adistars for the first time, I took a t-rex before the workout and I think that definitely gave a little nudge (I usually don't mess with stims at 10p.m.), an extra pure cee, etc. I was just really determined and energized throughout. I need to apply this determination EVERY WORKOUT!

I asked an older guy who I notice always using great form and going olympic type lifts for big weight if he could demonstrate power cleans for me and start me off on developing some technique. I'm usually a loner in the gym but I'm glad I did. He really helped me out and encouraged me to start working on my hang pulls, and power cleaning, so that is in the cards very soon. I also really want to implement good mornings and pull ups into the mix asap.

DIET

9:15 a.m.
6oz Chicken Breast
1 serving extra light virgin olive oil
1 serving balsamic vinegar
2 T-Rex
1 mutlivitamin
3 Fish Oil Caps

1:15 p.m. (Restaurant Business Meeting...)
2 glucorell
3 tablespoons fresh handmade guacamole
10 tortilla chips
Baby Shrimp Whole Wheat Quesadilla
1 Bigelow Pomegranata Cranberry Tea
2 T-Rex

5:30 p.m.
4 oz. grilled chicken breast

7:00 p.m.
2 Bigelow Green Tea

9:30 p.m. (Pre-WO)
4oz grilled chicken breast
.33 cup Quaker Oats
5 Pure CEE
1 T-Rex


12:00 a.m. (PWO)
1 Glucorell
2 servings ON Whey
½ Cup Quaker Oats
1 serving frozen mixed berries


TOTALS: 2144 cals 39% protein/21% carbs/40% fat

NOTES: My boss complimented me at the lunch meeting about how much willpower I have to always be bringing my own boring lunches and not order something fattening or get dessert whenever we do go out. That was really thoughtful and a good nudge to stay focused.

Got home from class around 9:30, in which I handed in a great paper and saw my oly shoes had come in the mail. That really got me excited about having a great workout... and then I went out and had a great workout. I just feel so energized and focused and excited right now. Good stuff.
 
Kabeetz said:
Before eating it I was really amped that it was gonna be amazing... it was OK but nothing special. The whey gets clumpy in the microwave, maybe if I blend it before adding it to the oatmeal it will be a better consistency.
Click to expand...
I've tried the same thing you did. :urp:
blending first works better.
 
Kabeetz said:
04.17.07

I HAD A GREAT DAY!

WORKOUT

After two days of cardio time f'd by flooding it felt soooo great to be back in the gym!!

5 minutes cardio
Static stretching
Bar Complex Movements

Squat
95x5 120x5 140x5 160x5 188x5
Man this felt good to get it clean.. the new shoes felt so much better than squatting in friggin' shox. Next week 190+ and then I am on the cusp of squatting 100% bodyweight atf. True progress.

Bench
80x5 105x5 125x5 145x5 166x5 (Week 2 of lift deload)
Didn't use a spotter for the last lift... because I knew I could do it, and I did.

Row
80x5 100x5 120x5 140x5 164x5 !PR!
I just blasted through the PR set.. form wasn't near perfect but I couldn't let myself let my guard down. Bar fully deloaded each rep, but after a 1-2 count I just exploded it back up. Felt great.

Hypers
45x8x2

Weighted Decline Situps
25x8x3 (Gym closed before 4th)

NOTES: I felt so primed going into the workout. I was really extra amped to wear the adistars for the first time, I took a t-rex before the workout and I think that definitely gave a little nudge (I usually don't mess with stims at 10p.m.), an extra pure cee, etc. I was just really determined and energized throughout. I need to apply this determination EVERY WORKOUT!

I asked an older guy who I notice always using great form and going olympic type lifts for big weight if he could demonstrate power cleans for me and start me off on developing some technique. I'm usually a loner in the gym but I'm glad I did. He really helped me out and encouraged me to start working on my hang pulls, and power cleaning, so that is in the cards very soon. I also really want to implement good mornings and pull ups into the mix asap.

DIET

9:15 a.m.
6oz Chicken Breast
1 serving extra light virgin olive oil
1 serving balsamic vinegar
2 T-Rex
1 mutlivitamin
3 Fish Oil Caps

1:15 p.m. (Restaurant Business Meeting...)
2 glucorell
3 tablespoons fresh handmade guacamole
10 tortilla chips
Baby Shrimp Whole Wheat Quesadilla
1 Bigelow Pomegranata Cranberry Tea
2 T-Rex

5:30 p.m.
4 oz. grilled chicken breast

7:00 p.m.
2 Bigelow Green Tea

9:30 p.m. (Pre-WO)
4oz grilled chicken breast
.33 cup Quaker Oats
5 Pure CEE
1 T-Rex


12:00 a.m. (PWO)
1 Glucorell
2 servings ON Whey
½ Cup Quaker Oats
1 serving frozen mixed berries


TOTALS: 2144 cals 39% protein/21% carbs/40% fat

NOTES: My boss complimented me at the lunch meeting about how much willpower I have to always be bringing my own boring lunches and not order something fattening or get dessert whenever we do go out. That was really thoughtful and a good nudge to stay focused.

Got home from class around 9:30, in which I handed in a great paper and saw my oly shoes had come in the mail. That really got me excited about having a great workout... and then I went out and had a great workout. I just feel so energized and focused and excited right now. Good stuff.
Click to expand...
Ummm,couldn't you swim for cardio? :) :lamo:

That affirmation from others does you a world of good. Like they say, pay it forward. I try to remember that.
 
04.18.07

WORKOUT

HIIT cardio
32 Minutes (including 4 minute warm up and 2 minute cool down)
390 cals burned
2.9 miles
3.9 low/8.6 highest high
1:30 minute intervals

NOTES: I got my second wind at the end, but considering I didn’t do cardio for about a week I didn’t want to push for any kind of PR. I also got odd calf/upper back/chest cramps on and off throughout… the low intervals keep them manageable though. Good run.

DIET

10:00 a.m.
Chicken Breast (26.6 raw oz total for the day)
1 serving Light EVOO
1 serving vinegar
1 multivitamin
2 T-Rex

1:00 p.m.
1 Glucorell
Chicken Breast
1 serving Granola

4:00 p.m.
1 Glucorell
Chicken Breast
1 serving Granola
1 serving EVOO
2 T-Rex

5:30 p.m.
Chicken Breast
3 Fish Oil Caps

10:00 p.m. (Post-Cardio)
Chicken Breast
2 servings low sodium teriyaki

11:30 p.m.
2 servings ON Whey
1 serving sugar free jello

Water Intake: 120 ounces

TOTALS: 1876 cals 53% protein/14% carbs/33% fat

NOTES: Well I am out of food, thus the low cal intake. I should’ve had the whey post workout and saved the Chicken for before bed… gotta get my ass to the market. I hit 193.8 before shower/193.2 after shower this morning.. so that’s three pounds of scale weight in exactly two weeks since I took those pics on 4/6.. which is right where I want to be. Who knows, in two weeks maybe I can dip under 190. I can’t even imagine me being a lightweight. 295 DEADS TONIGHT!!!!!
 
Kabeetz said:
04.18.07
NOTES: Well I am out of food, thus the low cal intake. I should’ve had the whey post workout and saved the Chicken for before bed… gotta get my ass to the market. I hit 193.8 before shower/193.2 after shower this morning.. so that’s three pounds of scale weight in exactly two weeks since I took those pics on 4/6.. which is right where I want to be. Who knows, in two weeks maybe I can dip under 190. I can’t even imagine me being a lightweight. 295 DEADS TONIGHT!!!!!
Click to expand...
KILL THAT SHIIIIIIIIIIIIIIIIIITTTT!!!!!!!!!!
One thing I reeally hate is when I go to type a smilie like :lmao: & I accidently type :lamo: I do that a lot. :rolleyes:
 
K - It's been awhile, but looking at your last posts, CONGRATS!!!!! Everything seems to be going right for you now....1800 cals is CRAZY!!!! I eat that much by noon..........metabolism must be running a lil light, but fuck it, it's working! Plus, you are getting strong bro.......great work!
 
Hidn, JKurz, Bunny thanks for the props!!

04.19.07

WORKOUT

5 minute cardio warmup
static stretching
bar complex movements

Light Squats
95x5 120x5 140x5 140x5

Military (Deload Week 2)
75x5 90x5 105x5 119x4 (fail), 119x1
I screwed up here, accidentally jumped too high on the deload. Left spinal erector was wobbling like crazy. Big Ray inspired me a bit by nailing that 675x1 though, so I said f it, and tried the lift again. Got a 5th rep but after that I was toast. At least I got it though, giving up is played out mang.
Deadlift
185x5 220x5 260x5 295x5 !PR!
300 next week!

Decline Crunches
25x8x3

Shoulder rehab
Seated Machine Rear Delt Flyes
80x8x2, 90x8 !PR!
Taking my time with these, trying to strengthen the rear delts, not pushing too hard.

Pullups
Bodyx4 Bodyx2 !PR!
Growing up, since I was such a fat ass, I was never able to do a pullup, pretty embarrassing. The gym was really quiet, it was about to close, I figured I’d give them a shot for the first time in forever. At first I thought it wasn’t happening then all of a sudden I was rising up like the soda pop scene from Charlie and the Chocolate Factory, haha. Especially after deads, I don’t think 6 is too shabby. It’s a start and a sign of progress.

DIET

9:30 a.m.
2 servings ON Whey
2 T-Rex
1 Multivitamin

11:00 a.m.
1 Glucorell
1 serving natural granola

2:30 p.m.
1 Gcorell
2 T-Rex
1 medium banana
8oz. Chicken Breast
Dash of Frank’s Red Hot

5:30 p.m.
8oz. Chicken Breast
Dash of Frank’s Red Hot

6:30 p.m.
1 raspberry herb tea

7:30 p.m.
1 espresso (was falling asleep in class BIG time)

9:00 p.m. (Pre-Workout)
1 T-Rex
5 PureCee
1 Glucorell
.5 serving ON Whey
.33 cup Quaker oats

12:00 a.m.
2 servings ON Whey
.5 cup Quaker Oats
1 serving frozen berries
1 Glucorell

1:00 a.m.
1 serving salted peanuts (only 100mg sodium, not too bad)
3 Fish Oil Caps

Water Intake: 125 oz.

TOTALS: 2033 cals 54% protein/25% carbs/21% fat

NOTES: Gonna follow this magic act up with another one today, and then finally, supermarket time early Saturday morning. I actually kinda miss veggies.
 
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!!
 
Kabeetz said:
Haha.. I forgot to pay tribute to the man with 420 in the name... :rasta:
Click to expand...

Mine was an embarrassment this year, as it has been for years now... but in my younger days I had my fun...or so I'm told.

Sounds like we enjoy similar poisons... You would like Austin.
 
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
 
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.
 
HiDnGoD said:
Nice work. Looks intense. I noticed in your warmup you do a bar complex. Wass that.
Click to expand...

It is a series of 3 reps each of bar only movements to help me warm up, military press, squats, shrugs, etc.

I do the warm-up routine found at aceathlete.com/hatch
That's where I got the movements and terminology from.
 
Kabeetz said:
It is a series of 3 reps each of bar only movements to help me warm up, military press, squats, shrugs, etc.

I do the warm-up routine found at aceathlete.com/hatch
That's where I got the movements and terminology from.
Click to expand...
Ah, I do 5-10 reps of each exercise with no/very little weight on the bar. Same thing, I just do it prior to each exercise instead of all at once, at the beginning of the workout. :beer:
 
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