My Life & Body Transformation: Thu 7/17

Thursday, July 17, 2014

Thu 7/17 - Lower

Wed 7/16 - Rest
I weighed 173.6 this morning. Coming back down nicely. Tight nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	200	117	19	1,444
	Calories	798	470	168	1,436
	Percent	56%	33%	12%	`

Thu 7/17 - Lower
Workout: (LA Fitness)
(Squat)155x12,185x8,8,8
(RDL)155x10,185x8,8,8
(OHP)115x5,135x3,4,3
(8PlLegPress)3x12+12
(Crunch)3x15/15+15
(65#RopeExt)15,13+30x12
(30#IncCurl)15,12+8
(55#LegExt)2x12
(75#LegCurl)2x12
67 mins + 6 w/u = 73 mins

Great lower WO today. I was planning on just doing 135# light squates, but 155#'s was sitting on the bar so I decided to do that. It felt light, so I bumped the weight. Basically same thing for RDL. Squat/RDL were supersetted and this is always pretty brutal. And, it's a reminder that I need to do some cardio. Good lord! Then I did something really stupid. I wanted a little bit of upper body work, just to get some blood moving through those muscles. So, the genious I am, I decided to do OHP with the heaviest weight I've ever done for reps, after having not done OHP for at least 2 months. Brilliant. My R shoulder didn't like it much when I was done.

Leg press was good. Supersetted abs here. After the 3rd set, I immediately did 12 half-reps. This completely fried my quads. Hated and loved it. Burned like a mutha... Gave my legs a breather after that and did a couple sets of bi/tri's. Bi's I did 2 sets of incline curls, followed immediately after the 2nd set w/ as many pinwheel curls as I could do (not many). For tri's I did overhead rope extensions followed by a drop set of pushdowns. Finished the WO with leg extensions and leg curls. Legs fried.

Nutrition:
I weighed 172.0 this morning. Dropped the weight from the weekend gorge faster than I thought. I'd better eat today. Ate around maintenance today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	224	326	27	2,448
	Calories	895	1306	240	2,441
	Percent	37%	54%	10%	`

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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.