My Life & Body Transformation: Sat 6/14

Saturday, June 14, 2014

Sat 6/14 - Full Body (depletion)

Fri 6/13 - Rest
I weighed 173.0 this morning. Feeling really lean.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	219	94	16	1,397
	Calories	878	376	144	1,398
	Percent	63%	27%	10%	`

Sat 6/14 - Full Body Depletion
(75#Inc)10,10,9,55x10
(90#IsoRow)3x12
(45#IsoShldr)14,10
(LegPress)6plates-3x12
(185#RDL)2x12
(175#PullDn)2x10
(25#Crunch)2x15
(205#Fly)2x12
(155#RevPullDn)2x12
(Crunch)2x10
(75#OHTri)2x12
(65#BBCurl)2x13
(35#FacePull)
(55#PushDn)2x15
(30#DBCurl)1x20
(10#RDelt)2x10
(10#LDelt)2x10
73 + 10w/u = 83

Worked out solo this morning. Today was a full body depletion type WO. Tried to stay away from failure and although there's a lot of exercises, volume was not too high for each body part. Hopefully I can rebound and feel up to some heavier work tomorrow morning. Routine will follow same basic exercises.

Not a whole lot of detail to write about. This WO is tough because of fairly short rest periods and not full of nutritional energy. I'm fairly depleted. Weight will probably spike by 8-10 pounds in the morning.

Nutrition:
I weighed 172.2 this morning. Feeling really lean. Fairly large refeed today. About 3,700 calories.

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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.