My Life & Body Transformation: Wed 2/27

Wednesday, February 27, 2013

Wed 2/27 - GBR Lower

Workout: (Fitness First)
(Squat)135x10,185x8,205x5,5,5,5,225x5 (6) Great - PR!
(LegPress)8Plates 3x10 Good
(205#SLDL)3x10
(70#RollingShrugs)3x10
(95#LegExt)3x12
(60#LegCurl)3x12
(160#CableCruncch)3x12
55mins
+12 w/u + 13 c/d = 80mins total

Squat was great today again! My knees were a little achy last night and this morning, but I warmed up well and they didn't bother me during squats. 205#'s felt good for 4 sets, so I bumped up to 225#'s and this felt pretty good too. Not sure if I'm ready for 5x5 at 225, but getting there. Very happy with how knees are responding.

Leg press/SLDL combo was very good. Leg press was harder than last WO and I had to work pretty hard, probably because I squatted more today. SLDL could have been a little heavier, but better to be cautious with lower back. 33 mins into the WO here and could have called it a day and still called it a great WO. Shrugs were pretty good.

Leg ext/curl combo was good, but could tell legs were fairly well worked already. I decided to try cable crunches today instead of weighted crunches on the swiss ball. Not sure how I felt about these. They were "hard" but not sure if my form made them very effective. I'll give them a couple more tries to get technique down and how my abs feel tomorrow morning should give me an indication of how effective they were.

Overall another great lower WO! Very pleased with how legs are finally coming around and I'm starting to get to weights that are going to make a difference.

Nutrition:
I weighed 181.2 this morning. Not too bad after a huge dinner last night at Blue Ridge Grille with Sarah. Still feeling fairly lean at this weight. Good nutrition day today. I would've actually liked the carbs a little higher after today's big lower WO, but it got late and didn't really want to eat more carbs before bed. I purposely increased fat grams today with some peanut butter in my oatmeal. Some research leads me to believe that I've kept fat too low for too long which can mess with hormonal balance. I'll play around with this and see how I respond.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	240	226	64	2,408
	Calories	960	903	573	2,435
	Percent	39%	37%	24%	`

No comments:

Post a Comment

A little about my journey...

Hi, my name is Kip. On July 24th, 2011 I made a decision to change my life. At the time I weighed 250 pounds, was sedentary, my blood pressure was 170/110 and I was already on a max dose of BP medication to control it. I was well on my way to turning 40 and having a heart attack. This blog is about what I’m currently doing to improve my health and my journey to get my life and health back under control to get to where I am 9 months after starting (Apr 2012) - which is 170 lean pounds, no blood pressure meds and a new outlook on life.

I decided to start this blog for 2 reasons. First, it's a record where I can look back to see what’s working and what isn’t so I can make improvements. Second, a lot of people have asked me what I've done to transform my body, so hopefully it can help someone else glean some helpful information they can incorporate into their lives to make positive impactful changes. So, here it is. Since I'm just starting this blog 9 months in, I'll post a few blogs to recap in more detail where I was and how I got here. Going forward I'll be posting workouts and training/diet/nutrition information I think others can benefit from. I didn’t re-invent the wheel, so I’ll be referencing materials I use along the way. Below there's a picture taken shortly after a body fat test in May 2013.