My Life & Body Transformation: Tue 11/6

Tuesday, November 6, 2012

Tue 11/6 - Deload Lower WO1

First lower body deload workout. I probably won't be cutting intensity/volume as much on lower body because I really just started working it hard recently. My upper body definitely needs to the rest to heal more than my legs.

Workout:
(Squat)135x6,155x6,6,6 (4)
(RDL)225x6,6, 245x6,6 (4)
(170#LegPress)3x12
(110#SLDL)3x15
(40#Crunch)20/+7,7,7,7 (5)
30 mins

Squat was good, but it's hard for me to guage effort on squat. Really any weight of 135+ is an "effort" for me as I'm still learning the movement. I guess this was easy enough for the purpose. RDL was good. I wanted to keep adding weight, but thought better of it. I started off with 150# leg press, but that just felt too light. I had leg curl and calves written in, but I decided to do stiff leg dead lift instead of leg curl and there wasn't a calf machine.

Finished up with weighted crunches on a bosu ball (half ball). These weren't as good today. I think the bosu needed more air in it and my hips started coming into the movement. Still decent though. Maybe it's back to the swiss ball?

Overall a good lower workout. Nice and brief with some decent work in 30 mins.

Nutrition:
I weighed 178.2 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	249	245	39	2,313
	Calories	997	979	351	2,327
	Percent	43%	42%	15%	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.