The Rabbit Chronicles: Rebuilding the Rabbit

[jackedrabbit]

Rebuilding the Rabbit - 10/20/2008

Training (Upper Power)
AM Cardio: 30 min. walk outside @ a leisurely pace

A1. Flat Bench: 215 x 3, 205 x 4, 195 x 5 (Next Workout: 205)
A2. Bent Row: 185 x 5, 5, 5 (Next Workout: 185)
B1. Military Press: 115 x 5, 5, 5 (Next Workout: 120)
B2. BB Shrug: 225 x 5, 5, 5 (Next Workout: 230)
C1. CG Bench: 175 x 5, 5, 5 (Next Workout: 185)
C2. BB Curl: 95 x 5, 5, 5 (Next Workout: 95)

PWO Cardio: 30 min. treadmill walk @ 3.5 mph

Nutrition
Pro: 230g
Carb: 320g
Fat: 42g
Calories: 2649

Supplementation
- No changes

Progress Report
- Morning weight = 175.0 pounds

Thoughts & Comments
- This workout was so-so. I'm kinda dissapointed in my bench tonight...
- Despite getting great sleep this weekend and my diet being on point, I still felt tired and weak...

[LayzieBone085]

Do you think the addition of a lot more cardio into your program may be an indication of adding fatigue ?

[jackedrabbit]

Originally Posted by LayzieBone085

Do you think the addition of a lot more cardio into your program may be an indication of adding fatigue ?

Well yeah. But, the calories have to come out of somewhere...either from eating less or burning more and I'd rather burn more than take in less. Maybe it's just in my head because I've only been cutting for 1 week...lol. And my calories are still pretty high. Whatever, I trust Scooby and I'll do as he says. I'd rather have him cut me down than have myself cut me down based on my track record here. Either way, some strength loss is to be expected when trying to shed bodyfat.

[jackedrabbit]

Rebuilding the Rabbit - 10/21/2008

Training (Lower Power)
AM Cardio: 30 min. walk outside @ a leisurely pace

A1. Squat: 135 x 10, 185 x 10, [225 x 5, 245 x 5, 275 x 4, 285 x 3, 300 x 2] (Next Workout: 315)
A2. Seated Calf Raise: 155 x 5, 5, 5 (Next Workout: 160)
B1. SLDL: 235 x 5, 5, 5 (Next Workout: 240)
B2. Standing Calf Raise: 270 x 5, 5, 5 (Next Workout: 272.5)
C1. Weighted Sit Up: 2.5 pound plate x 12, 12, 12 (Next Workout: 3 s. hold)
D1. Leg Lifts: 12, 12, 12 (Next Workout: 3 s. hold)

PWO Cardio: 30 min. on the elliptical @ Resistance = 7, Crossramp = 15

Nutrition
Pro: 230g
Carb: 320g
Fat: 42g
Calories: 2649

Supplementation
- No changes

Progress Report
- Morning weight = 174.8 pounds

Thoughts & Comments
- My mom joined me for my morning walk today. She says she might join me every Tuesday from now on!

*** PWO EDIT BELOW ***

- Hell yeah! Now that's what I'm talking about!!!!!
- After a minimal warm-up, I just jumped right into the heavy stuff and I nailed 300 x 2 on my last set! This is the closest I've been so far to my previous PR of 315 x 2...
- Everything felt LIGHT after those squats...hehe.
- The [ ] around my squat numbers indicate what I considered to be my work sets tonight. Next week, I may try 225, 275, 295, and then 315...
- I've finally found the key to making decline sit-ups work- holding a plate straight above my head during the reps (and not across my chest) makes the resistance SO MUCH harder! I started with a 25-pound plate at first, thinking I could do it but oh my- I couldn't get back up! Eventually after several more tries I settled on the 2.5 pound plate. My ego was shattered but so were my abs...in a good way.

[Young9]

morning walks with the madre as always the shhhHHH....

[jackedrabbit]

Originally Posted by Young9

morning walks with the madre as always the shhhHHH....

Haha yeah!

My parents are getting old so whenever I can spend time with them I try to. My mom is into fitness anyway and has her own routine but Tuesdays are her day off so she said she could swing a light morning walk with me from now on if I'd like some company.

[scoobysnacks]

Originally Posted by LayzieBone085

Do you think the addition of a lot more cardio into your program may be an indication of adding fatigue ?

The cardio is LIGHT walking, its in Jeffs head, he still is eating 300 + carbs. I have guys getting ready for shows doing 1hr morning 1hr pwo and HIT on non training days and still PR'ing 4 weeks out, thats rare but it happens. This 30 mins stroll isnt ****, and the HIT is only like 10 intervals. That isnt **** either.

He needs to sack up and Ive told him that, I mean that the nicest way possible.

These cardio sessions arnet taxing other than the VERY short HIT.

Ss

[jackedrabbit]

Originally Posted by scoobysnacks

The cardio is LIGHT walking, its in Jeffs head, he still is eating 300 + carbs. I have guys getting ready for shows doing 1hr morning 1hr pwo and HIT on non training days and still PR'ing 4 weeks out, thats rare but it happens. This 30 mins stroll isnt ****, and the HIT is only like 10 intervals. That isnt **** either.

He needs to sack up and Ive told him that, I mean that the nicest way possible.

These cardio sessions arnet taxing other than the VERY short HIT.

Ss

I'm afraid this is true. I'm just being a pussy.

...brb...finding my balls.

[LayzieBone085]

Originally Posted by scoobysnacks

The cardio is LIGHT walking, its in Jeffs head, he still is eating 300 + carbs. I have guys getting ready for shows doing 1hr morning 1hr pwo and HIT on non training days and still PR'ing 4 weeks out, thats rare but it happens. This 30 mins stroll isnt ****, and the HIT is only like 10 intervals. That isnt **** either.

He needs to sack up and Ive told him that, I mean that the nicest way possible.

These cardio sessions arnet taxing other than the VERY short HIT.

Ss

I thought he was supposed to be doing 15? at least that is what he was doing, as for the light walks i totally understand here Scooby.

[scoobysnacks]

Originally Posted by LayzieBone085

I thought he was supposed to be doing 15? at least that is what he was doing, as for the light walks i totally understand here Scooby.

Forgive me, if its 15 Id have to look back at his client sheet. I have many clients and cant memorize their exact cardio schedules I do my best to keep up, but I just review things before I make changes so I know where they were. 10 or 15 it really shouldnt be effecting strength too much right now.

That said I had him eating big so he was big and he was strong, any deficit is now gonna zap someone a bit, this is where the boys are separated from the men, Im just saying, its only weight, its there to be lifted nothing more, dig in.

Jeff will get it, you arnet going to be as strong every day in the gym while cutting but you should still be strong at 300+ carbs. This is where rest pause can be useful. Say you got 4 at 415 last time but you could only get three this time, well put it down take 3 deep breaths and get the last two, now you just bested yourself.

Thats all Im trying to say.

Ss

[jackedrabbit]

Originally Posted by scoobysnacks

Forgive me, if its 15 Id have to look back at his client sheet. I have many clients and cant memorize their exact cardio schedules I do my best to keep up, but I just review things before I make changes so I know where they were. 10 or 15 it really shouldnt be effecting strength too much right now.

That said I had him eating big so he was big and he was strong, any deficit is now gonna zap someone a bit, this is where the boys are separated from the men, Im just saying, its only weight, its there to be lifted nothing more, dig in.

Jeff will get it, you arnet going to be as strong every day in the gym while cutting but you should still be strong at 300+ carbs. This is where rest pause can be useful. Say you got 4 at 415 last time but you could only get three this time, well put it down take 3 deep breaths and get the last two, now you just bested yourself.

Thats all Im trying to say.

Ss

Yupp, and I understand you 100%. Tonight's leg workout WILL BE SMASHED!!!!!

Oh, and it was 15 at first but we dropped it down to 10 for now.

[LayzieBone085]

Originally Posted by jackedrabbit

Yupp, and I understand you 100%. Tonight's leg workout WILL BE SMASHED!!!!!

Oh, and it was 15 at first but we dropped it down to 10 for now.

Ok I was confused at first, now this makes more sense!

Be about it tonight Jeff, lets see if you can rip out 315 for a rep or 2 Up to the task?

[jackedrabbit]

Originally Posted by LayzieBone085

Ok I was confused at first, now this makes more sense!

Be about it tonight Jeff, lets see if you can rip out 315 for a rep or 2 Up to the task?

315??? I dunno man, I didn't even attempt that during my bulk...

I'm going to try something different tonight with how I approach my work sets though. I think it'll work...

[jackedrabbit]

Originally Posted by LayzieBone085

Ok I was confused at first, now this makes more sense!

Be about it tonight Jeff, lets see if you can rip out 315 for a rep or 2 Up to the task?

Originally Posted by jackedrabbit

315??? I dunno man, I didn't even attempt that during my bulk...

I'm going to try something different tonight with how I approach my work sets though. I think it'll work...

Layzie, will you settle for 300 x 2?

[LayzieBone085]

Im likin the looks of next week Tmie to break PR's while CUTTING!
also try putting the plate behind your head on the decline situp's. It makes it 100x harder than on your chest or above your head. It really makes you work to rep those out with a slight pause at the top and bottom.

Sick session Jeff, way to NAIL it.

[jackedrabbit]

Originally Posted by LayzieBone085

Im likin the looks of next week Tmie to break PR's while CUTTING!
also try putting the plate behind your head on the decline situp's. It makes it 100x harder than on your chest or above your head. It really makes you work to rep those out with a slight pause at the top and bottom.

Sick session Jeff, way to NAIL it.

Ooh! Good idea! Thanks dude.

[scoobysnacks]

good work, I knew you had it in you.

[jackedrabbit]

Rebuilding the Rabbit - 10/22/2008

Training (HIIT Cardio)
AM Cardio: 30 min. walk outside @ a leisurely pace

PM HIIT Cardio: Elliptical
- 10 min. warm up @ Resistance = 7, Crossramp = 10
- 15:45 work-to-rest ratio x 10 intervals @ Resistance = 12/6, Crossramp = 15
- 10 min. cool down @ Resistance = 7, Crossramp = 10

Nutrition
Pro: 229g
Carb: 269g
Fat: 40g
Calories: 2418

Supplementation
- No changes

Progress Report
- Morning weight = 174.6 pounds

Thoughts & Comments

*** PWO EDIT BELOW ***

- Got my ass kicked again! Burned 400 cals.

[WannaGetLean]

Just lurking..


Have a graet day JR!

[jackedrabbit]

Originally Posted by WannaGetLean

Just lurking..


Have a graet day JR!

Lurk away! You too!

[pdigs]

I am coming home tomorrow night for the weekend. We should chill. Maybe Saw V or even a workout at Gold's. I am planning on a light tension based upper body workout Saturday and one for Leg's on Sunday.

Good Progress so far. Your strength has gone up a lot in such a short time.

[jackedrabbit]

Rebuilding the Rabbit - 10/23/2008

Training (Upper Hypertrophy)
AM Cardio: 30 min. walk outside @ a leisurely pace

A1. Flat DB Press: 80 x 10, 8, 8 (Next Workout: 80)
A2. T-Bar Row: 100 x 10, 10, 10 (Next Workout: 110)
B1. Incline BB Press: 155 x 10, 165 x 6, 175 x 3+1 (Next Workout: 160)
B2. Lat Pulldown: 140 x 10, 8, 6 (Next Workout: 140)
C1. DB/Cable Lateral: 20 x 10, 10, 10 (Next Workout: 22.5)
C2. DB Shrug: 75 x 10, 80 x 8, 75 x 6 (Next Workout: 80)
D1. Skull Crusher: 85 x 10, 8, 6 (Next Workout: 85)
D2. DB Curl: 40 x 10, 9, 45 x 4 (Next Workout: 45)

PWO Cardio: 30 min. on the elliptical @ Resistance = 7, Crossramp = 15

Nutrition
Pro: 230g
Carb: 320g
Fat: 42g
Calories: 2649

Supplementation
- No changes

Progress Report
- Morning weight = 174.4 pounds

Thoughts & Comments
- I worked out with my friend Vanessa tonight who I haven't seen since my high school days. She's actually working with Scooby as well, although she doesn't post on these boards. Anyway, it was lots of fun catching up and talking about how much we are both eating on CUTTING diets!
- Maybe it was just because Vanessa was there and I didn't want to look like a pussy, but I felt pretty good tonight and strength was there. It also helped that I had a doctor's appointment today so I left work early and took a nap after the appointment, waking up just in time for meal 4 and my workout at 6pm.
- Solid day, solid progress so far. I'm almost 2 weeks into my mini-cut and things are picking up. I'm already noticing a visual difference in my abs and legs and will be posting some new pictures soon, after Halloween perhaps.

[jackedrabbit]

Originally Posted by pdigs

I am coming home tomorrow night for the weekend. We should chill. Maybe Saw V or even a workout at Gold's. I am planning on a light tension based upper body workout Saturday and one for Leg's on Sunday.

Good Progress so far. Your strength has gone up a lot in such a short time.

Hell yeah dude! Saw V...lol...

[PokLim]

Hey JR. Everything looks good and hope you had a good weekend.

Have fun with the workouts this week. Stay focused and consistent and you'll look awesome soon.

How was Saw V?

[jackedrabbit]

Originally Posted by PokLim

Hey JR. Everything looks good and hope you had a good weekend.

Have fun with the workouts this week. Stay focused and consistent and you'll look awesome soon.

How was Saw V?

I had an awesome weekend man. Saw V was pretty stupid but I still enjoyed it with my buddy Paul. We're both sick freaks who love that type of ****! I rocked a solid Lower Hypertrophy workout on Saturday with my friend Anthony and my new (occasional) training partner Vanessa, and then on Saturday night I attended an early Halloween party with Scarlett and our group of friends.

Last night (Saturday night) was pretty crazy. I rear ended a cab...but not too badly, went to a lame party and left with a girl only to find that my car had been towed so we had to cab our way across town to find the lot. Then the girl I was with drank 3/4 bottle of rum, spilled the rest of it in my car and got us kicked out of this bar/club we were at when she got "aggressive" on the dance floor and on the couches if ya know what I mean...LOL.

Today was more chill though. Spent the day walking around the city with the same girl and got to know each other a bit more. I might go see her down in RI in a few weeks. Bought a new pair of sunglasses, etc. Low key.

The best thing is that through all of this I nailed my diet 100%. Well, I did have a few pomagranate seeds which this girl INSISTED I share with her, but 5-6 seeds is next to nothing. I didn't want to come off as a complete wierdo so I ate up. The only thing I'm a bit dissapointed in myself for is missing my AM cardio and my HIIT. But, all the walking we did (2+ hours) more than makes up for it.

I'm very proud of myself this weekend because I had a GREAT TIME, lived it up, and kept my goals in mind. Sure, I had a few seeds and missed my AM walk and HIIT but to me that's fine. One of my biggest regrets in the past was missing out on present opportunities because I was too focused on the future and even on the past but not anymore. Sure, missing cardio doesn't help my goals but I made up for it by walking a lot today and I'm happy with this. I'd be much more dissapointed in myself if I left Boston early to go home and sit here in front of my computer waiting for 4pm to roll around so I could drive over to the gym and spend 30 min. on an elliptical machine. Spending a beautiful day in Boston with a pretty cool girl is much more fun in my book!

My life won't start when I reach my goal and get my abs back. My life won't start once I begin competing in bodybuilding. My life won't be any better if I'm 20 pounds of muscle heavier.

Speaking of life, I have a few other things coming up! This Friday, I might go to another Halloween party but I won't be staying over since I have a workout on Saturday morning. See this is where I draw my line. Then on Saturday night I'm going to the INBF Monster Mash with Vanessa. I think she said her mom knows the promoter but either way, we'll have a great time. And of course as I mentioned above, my possible trip down to RI in a few weeks. I'll address everything as it comes but again, balance will be key. I know what my goals are and the work and sacrifice I must put in and give to achieve them, but at the same time life is now and it doesn't wait. I will find my way.

Oh yeah one more thing. Before I go and make up for lost sleep (hehe) here's my Halloween costume from last night!

[WannaGetLean]

Great post JR!

Looks like you had fun for sure..haha cute costume

Gods gift to women..classic
LOL at you guys getting kicked out of her aggressive dancing..LOL!!

[bizzlewood]

[/QUOTE]

lol lol i have to admit that made me laugh out loud

[LayzieBone085]

^^^ ur not the only one LOL

[jackedrabbit]

Time to switch things up! Reps and sets will be the same, but I'm changing my exercise selection a bit:

Rebuilding the Rabbit - 10/27/2008

Training (Upper Power)
AM Cardio: 30 min. walk outside @ a leisurely pace

A1. Flat Bench: 205 x 5, 210 x 5, 5 (Next Workout: 210)
A2. Bent Row: 185 x 5, 5, 5 (Next Workout: 190)
B1. Military Press: 135 x 5, 4+1, 3+2 (Next Workout: 135)
B2. BB Shrug: 225 x 5, 5, 5 (Next Workout: 230)
C1. CG Bench: 185 x 4, 4, 3+1 (Next Workout: 185)
C2. BB Curl: 95 x 5, 5, 5 (Next Workout: 100)

PWO Cardio: 30 min. on the elliptical @ Resistance = 7, Crossramp = 15

Nutrition
Pro: 230g
Carb: 320g
Fat: 42g
Calories: 2649

Supplementation
- No changes

Progress Report
- Morning weight = 172.4 pounds
- Down 2.6 pounds from last Monday (10/20)

Thoughts & Comments

*** PWO EDIT BELOW ***

- I wanted to switch up my exercises tonight but with both incline benches taken I settled for my usual Upper Power lifts.
- This workout was an improvement from last week. I think it's safe to say that I've shaken that stupid "Oh no! I'm cutting so I must be getting weaker" mentality.
- I felt great all day today. I didn't have my usual afternoon slump, my commute (both ways) was a piece of cake and I got a ton of stuff done at work!
- Not sure if I've mentioned this before, but I'm burning about 400 calories doing my PWO cardio on the elliptical with the settings specified above.

[scoobysnacks]

Originally Posted by jackedrabbit

Time to switch things up! Reps and sets will be the same, but I'm changing my exercise selection a bit:

Rebuilding the Rabbit - 10/27/2008

Training (Upper Power)
AM Cardio: 30 min. walk outside @ a leisurely pace

A1. Incline Bench: (Next Workout: )
A2. Pull-Up: (Next Workout: )
B1. Standing Military Press: (Next Workout: )
B2. BB Shrug: (Next Workout: )
C1. CG Bench: (Next Workout: )
C2. BB Curl: (Next Workout: )

PWO Cardio: 30 min. treadmill walk @ 3.5 mph

Nutrition
Pro: 230g
Carb: 320g
Fat: 42g
Calories: 2649

Supplementation
- No changes

Progress Report
- Morning weight = 172.4 pounds
- Down 2.6 pounds from last Monday (10/20)

Thoughts & Comments

and you wanted to drop the diet macros last Weds or thurs, see what patience does, lol. Down 2 lbs in a week perfect, it will be up this week from the extra food then a new low this sunday/monday morning, if not then we adjust.

You did well having fun and sticking to your goals.

Nice costume!