My Life & Body Transformation: Thu 4/4

Thursday, April 4, 2013

Thu 4/4 - Abs. Just abs.

Workout: (Small Sprint Gym)
(CaptChairLegRaise)4x12
(TortureTwist)4x12
(BallPike)4x12
(LyingLegRaise)4x12
(60#CableCrunch)4x12
(25#RussianTwist)4x1
(1minPlank)4x1min
4 circuits x 8mins each
32mins work + 15w/u + 16c/d = 63 total.

I was itching to do something workout-wise today, but I'm feeling pretty beat up, especially legs, so a full body circuit was out. I decided to just do an abs circuit. Just kind of threw together a lot of the exercises I've done in the past, and am still doing currently into a routine. Some of these got very difficult to get 12 reps on the 3rd and 4th go-around.

To be honest, I think focusing on a couple heavy sets of a couple movements is just as effective, but this got me moving for 32 mins of work. Each circuit took about 6.5-7mins of basically continual work and then I rested until 8 mins hit and started the next cycle. I warmed up on the TM for 15 mins and cooled down for 16. There were a couple of exercises that I did 15+ reps on during various sets, but basically all 4x12.

Nutrition:
I weighed 182.0 this morning. Higher than I wanted, but what I expected when weight was high last night. Good clean nutrition day. Low carbs (veggies only).

		Prot	Carb	Fat	Cal
TOTALS:	Grams	236	88	44	1,671
	Calories	946	351	392	1,689
	Percent	56%	21%	23%	`

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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.