My Life & Body Transformation: Wed 4/17 - GBR Lower (Cut getting to me already)

Wednesday, April 17, 2013

Wed 4/17 - GBR Lower (Cut getting to me already)

Workout: (Fitness First)
(FrontSquat)95x10,135x8,185x5,5,5,5 Hard!
(LegPress)8plates 4x12
(255#SLDL)3x8 Brutal combo
(75#RollingShrug)3x8
(75#LegCurl)3x12
(90#RearDelt)3x10
(HangLegRaise)3x12 Good
(150#CableCrunch)10/+5,5,5,5
63mins + 16 w/u + 11 c/d = 90mins total

Knees felt pretty good today on front squats. On 3rd heavy set, 4th rep the weight hit the cage and messed me up. Barely got 4th & 5th rep. Last working set was really hard. I can tell the cut is taking a toll. Good work though.(18mins)

Leg press was really good and I got 12 reps each set. I cut SLDL one set short to 3. I was beat already and 3 heavy sets here was enough today. Brutal combo on a cut. I started shrugs instead of 4th set of SLDL and did 2 more sets while unloading the leg press.(25/43mins)

I really felt leg curl in my hamstrings today and stretched them when I was done with these sets. Rear delts were just "there". Hopefully good for shoulder health.(8/51mins)

Leg raises were really good. I think lower abs are getting stronger.(7/58mins). Finished up with myo-rep set of cable crunches which were tough even with a little lighter weight.(5/63mins).

Overall I am pleased with this WO even though I had to cut last set of SLDL and didn't improve any weights. That's going to happen on a cut. Rest day tomorrow, then I'll have to decide what to do with my pec. I know I'm going to want to hit the gym, but worried I'll do more damage if I don't rest.

Nutrition:
I weighed 179.8 this morning. Coming down nicely. I haven't really reduced calories as much as in the past yet, but I'm also working out quite a bit more (and heavier) than before. I think that's why the cut is already affecting me...and because my body just hasn't adjusted to it yet. It's going to get tougher and I'm going to have to reduce volume. I might switch to a full body heavy compound routine a little further into the cut. Also need to decide how low I'm going to try to get this early.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	248	172	36	1,976
	Calories	993	688	324	2,004
	Percent	50%	34%	16%	`

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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.