My Life & Body Transformation: Wed 10/8

Wednesday, October 8, 2014

Wed 10/8 - Lower/Core (work gym)

Workout: Work Gym
(200#LegPress)25/4x7 Weight bump
(110#RDL)3x12
(50#PallofPress)4x10/10
(LungeMatrix)3x5
(Crunch)3x12/12
43 mins + 5 w/u = 48 mins

Bumped leg press up from 185#'s last WO at work gym and did myo-reps again. Worked hard on these in a short time. 10 seconds between mini-sets of 7 are tough. The work gym has a few fixed-weight barbells with the heaviest being 110#'s. I decided to use that today instead of doing them heavier in the smith machine. Went down slowly, got a good stretch and then up quickly. I thought this weight was going to be way too light, but it was actually good. I supersetted RDL's with 4 sets of Pallof Presses, 10 reps each side per set. Loving these.

Finished up with 3 circuits of lunge martix, supersetted with crunches. These were really controlled and felt really good after already doing core work. Good WO. Short, intense, great core work.

Nutrition:
I weighed 176.2 this morning.

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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.