My Life & Body Transformation: Sun 2/17

Sunday, February 17, 2013

Sun 2/17 - GBR Lower (Awesome!)

This was the 3rd straight awesome WO in a row! Two of them were lower body, which is my weaker half. Yesterday I wrote that I was going to do a light hypertrophy upper-body WO today. What the hell was I thinking when I wrote that? No need to follow up a great "heavy" upper WO with more upper work. Anyway...

Workout: (Fitness First)
(Squat)135x10,155x10,185x8,205x5x2 (5) Awesome! Knees felt good for 1st time!
(LegPress)6plates 3x12
(205#SLDL)4x10 Weight bump - Very good
(70#RollingShrugs)3x8
(95#LegExtension)3x12 Weight bump
(55#LegCurl)3x15 Weight bump
(85#Crunch)25/+6,6,6,6 Weight bump - good
(TortureTwist)16/+6,6,6,6

Squats were AWESOME today! This was the first time I squatted with a weight belt. My workout as written had light squats at 3x10, just to get some squating in. First set felt pretty good so I just kept going up from there. It wasn't that I went very "heavy" on squats, but my knees for the first time EVER actually felt pretty darn good during squats. I was so happy about this and I was going to 1 or 2 more sets, but decided I shouldn't press my luck and still had a full lower workout ahead. Very pleased with this.

Leg press was good, but after the 2nd set I got the pain behind my left knee again. I stretched and that seemed to really help and the pain subsided. I bumped the weight on SLDL and these were really good. I could go heavier, but I just don't think there's really a need on these, and no need to risk lower back strain. I kept rolling shrugs w/ 70#DB's even though I felt they were a bit heavy last WO. I just reduced reps to 8 and tried to focus on form (e.g. not just shrugging up a bunch of weight).

I bumped up the weight by 5#'s on both leg curl and extensions and this combo was good again. Starting to feel like I'm actually getting into a little groove on lower WO's. I bumped the weight up on weighted crunches and did torture twists today instead of swiss ball pikes. The last to mini-sets of twists were tough on my back and I should have stopped. Again, no need to risk back strain.

Overall just a great lower workout for me. That's two in a row. Awesome!

Nutrition:
I weighed 180.6 this morning. That's pretty damn good after a Fri and Sat night with the kids. Pretty good nutrition day. I was hungry all day after today's WO, so I ate more than I have been, but kept it "clean".

		Prot	Carb	Fat	Cal
TOTALS:	Grams	257	204	40	2,236
	Calories	1028	817	357	2,203
	Percent	47%	37%	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.