My Life & Body Transformation: Sat 5/10 - Full Body (depletion-ish)

Saturday, May 10, 2014

Sat 5/10 - Full Body (depletion-ish)

Fri 5/9 - Rest
I weighed 176.2 this morning. Another tight nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	209	115	18	1,468
	Calories	836	460	163	1,460
	Percent	57%	32%	11%	`

Sat 5/10 - Full Body - Depletion
Workout: LA Fitness
(85#DBInc)9,70x10,9,50x10
(185#RDL)3x12
(205#Fly)3x10
(45#ShldrPress)12,11
(6PlLegPress)3x12
(175#PullDn)2x10,145x10,10
(135#RevDecline)15,13
(80#SeatRow)2x10
(Curl)85x10,35x10,10
(25#DecCrunch)15,15,12
(35#Rope)2x15
(10#RDelt)2x10
(30#FacePull)3x10
(65#RopeExt)2x10
(60#LegCurl)2x10
90min + 10 w/u = 100minutes

The intent of today's WO was somewhat of a full body depletion WO. So, I went a little lighter on things, higher reps and really tried to stay away from failure, especially on incline. Plan is to follow up with a "power" WO tomorrow with heavier stuff if my body is up to it after today's WO. Hopefully eating today will help for tomorrow's WO, though a day between would've been better.

Incline was good. I stuck w/ the plan and just did 1 heavy set and it felt good at 9 reps. Tempted to do more heavy sets (as always), but didn't. And, I did a good job on the lighter stuff not going to failure. Hopefully that will leave me in a good spot to go heavy tomorrow.

Wow, then just a fairly brutal long WO. Fly's felt pretty easy today. Probably because I didn't hammer incline too hard. Reverse grip decline was good w/ lots of reps. Could've gone a lot heavier, but wanted to save the right shoulder for tomorrow. I did face pulls for the first time. Actually, I always do them as part of my warmup with a rubber band, but did them "heavy" with weights/cable today. I liked them.

Very good, but long, workout. Time to refeed and try not to get too out of control and hope for another good full body WO tomorrow.

Nutrition:
I weighed 174.8 this morning. This is one pound heavier than when I ended the RFL cut a couple weeks ago. That's great, because I'm not near as depleted as at the end of that cut, so I'm actually looking and feeling leaner even though I'm a pound heavier. Sweet!

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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.