My Life & Body Transformation: Tue 4/15 - RFL Day9

Tuesday, April 15, 2014

Tue 4/15 - RFL Day9 - FB WO

Workout: LA Fitness
(85#DBInc)8,8,7 Very nice
(185#BOR)3x8
(175#Decline)8,6 R shoulder bad
(225#RDL)2x10
(6PlLegPress)2x12
(80#SeatRow)2x8
(190#Pulldn)2x8,145x10
(15#L/RDelt)2x12/10
(75#BBCurl)2x10
(65#RopeExt)3x10
(100#Crunch)10,10,8
80 mins + 12 w/u = 92 mins

Worked out w/ Sarah in the evening. Incline was really good for both of us. She got some reps back she'd lost last WO. I maintained, which is a win for me on day9 of RFL. BOR was good, but we had to find some open floor space by the benches. Gym was crowded and we had to switch up the order of a few exercises. First set of decline felt good, 2nd set not so much. My R shoulder felt fairly good until the last rep and it bothered me the rest of the WO. Really painful now.

RDL felt light and leg press felt heavy. Leg press is getting progressively harder on the cut (which makes sense given the large muscles doing the work and that they're depeleted). Seated rows were fine. First set of pulldowns felt good. 2nd set got really hard and I didn't get the last rep or two down as far as I would've liked. This might have been a function of already having done BOR/RDL/SeatedRow.

Finished up the WO with some quick delt, tri, bi work and 3 heavy sets of crunches on the pulldown machine w/ a rope. Pleased with the WO. I was pretty fried at the end. The gym was warm and I was losing a lot of water. We walked upstairs to do 20mins of cardio, but there weren't 2 treadmills together and though we could've split up and still done it, I was frustrated w/ how crowded everything was and was mentally finished. Glad we got to the gym early because it took a long time w/ waiting for equipment.

Nutrition:
I weighed 176.4 this morning. I guess my body finally decided to let go of some water it was holding at 178 for 2 straight days. Feeling pretty good. Getting lean, but really flat and depleted. Getting some cramping in my calves, but hunger hasn't been an issue. Libido taking a dive.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	271	27	19	1,371
	Calories	1084	106	171	1,361
	Percent	80%	8%	13%	`

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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.