My Life & Body Transformation: Tue 4/23

Tuesday, April 23, 2013

Tue 4/23 - GBR Lower (Beat up!)

Mon 4/22:

Rest day. Shoulders, neck and elbows all sore and in bad shape today.
I weighed 185.4 after yesterday's cheat day. Strict nutrition day today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	226	73	25	1,415
	Calories	903	293	221	1,416
	Percent	64%	21%	16%	`

Tue 4/23: GBR Lower
Workout: (Fitness First)
(FrontSquat)95x10,135x10,185x5,5,5 Hard! Hips hurt
(LegPress)6platesx15,8plx12,12,12
(255#SLDL)3x8
(90#RearDelt)3x10
(LyingLegRaise)3x12
41mins + 14 w/u + 0 c/d = 55 mins total

Still feeling real beat up today, even after a day off yesterday. Both shoulders bothering me, pain in my neck, elbows bad, knees barking at me. Good lord, I feel like I'm falling apart. I was considering taking another day off, but work schedule later this week might make a couple of WO's tough and I want to get two in before the weekend. Back to cutting pretty hard after the Sunday splurge, so I wasn't feeling a ton of energy, so...

Front squat was tough, but decent. I was thinking about keeping it at 135#'s and doing sets of 10, but put 185 on anyway and did 3 "heavy" sets instead of the normal 4. I should probably be cutting volume a bit during a cut anyway. My knees weren't too bad, but my hips bothered me today. Weird.(14mins)

I put on 8 plates for leg press, did the first rep and holy crap I thought the weight was going to crush me. Took 2 plates off and did a 1st set of 15. It didn't feel too bad after I got into a bit of a groove so I put the 2 plates back on for 3 more sets. SLDL was OK, but I had to switch to mixed grip after the 1st set. I dropped the weight to 205#'s to do a lighter 4th set, but after the 4th set of leg press I was done. Totally fatigued. I had to take extra rest between sets here today.(20/34mins)

I was going to leave then, but decided to do rear delts to hopefully help my shoulders and also did lying leg raises.(7/41mins).

Not a great WO today, but got some decent work in. I cut out leg curls, cable crunch and shrugs. I just didn't have the energy after the 1st 3 exercises. I've been dealing with a cough, so maybe the combination of fighting a bug and the cut really got me today.

Nutrition:
I weighed 180.6 this morning. Nice bounce back from yesterday's high, but it took its toll. Another strict nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	242	86	28	1,541
	Calories	967	343	254	1,564
	Percent	62%	22%	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.