My Life & Body Transformation: Wed 10/24

Wednesday, October 24, 2012

Wed 10/24 - FB SD Hyp

Workout:
Group1 Wed 10/24
A1(185#Incline)5,5,4,4,4 (5)
A2(150#BentOverRows)110X120,160x5x4 (5)
B(135#Squat)4X10 Good! Real deep.
21mins

Group2
A1(Pullups)ZERO
A2(70#OHPress)10,9,8,7 (4)
B(RDL)225x5,245X5,265X5x2 (4)
14mins

35mins
Chest: 5
Back: 5
Legs: 8
Shoulders: 4
Total: 22 sets

Felt worn out again today and both elbows were hurting yesterday, so I decided not to kill myself during this WO. Incline was pretty good, but couldn't get the reps I did on Monday. That's not surprising, but not good either. Rows were good, but might have been too heavy. Squats were great today. They were "light", but I really went ATG (ass to ground) and my knees didn't bother me, so that's major progress! Very happy with these. I'll try to keep these in the rotation for this 3-week cycle and beyond. I've got a lot of work to do on this movement.

Given energy level and how bad my elbows felt last night and this morning I decided to skip pullups as they seem to really bother my elbows. I figured 2-days rest might help. Overhead press was pretty good, but for a light weight, it felt heavy quickly. RDL's were decent, but only did 4 sets and then called it a day. No add-ons today.

Good workout today for the amount of time I had and how I was feeling. Got in some good work, and didn't go overboard as I tend to do. A rest day tomorrow is definitely needed. Hopefully I'll feel stronger on Friday. If my energy doesn't come back after a rest day though, I might have to think about a deload week or two before I get through this 3-week cycle. In hindsight, I've been working too hard, going to (or too close to) failure too often for the volumen I'm doing. Hopefully a rest day and an easy day or two can recharge me and I'll get through the cycle. Then deload.

Cardio:
45 min walk in the evening. 80 degrees! Too nice not to get out.

Nutrition:
I weighed 176.6 again this morning. More of the same today. No WO tomorrow, so depending on morning weight calories might be a little lower tomorrow.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	257	291	40	2,517
	Calories	1029	1162	362	2,553
	Percent	40%	46%	14%	100%

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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.