My Life & Body Transformation: Wed 10/10

Wednesday, October 10, 2012

Wed 10/10 - FB SD Hyp

Workout: (I'm still working out fasted)
Group1
A1(SmithBench)190X5,(195X5)4
A2(100#BentOverRows)4X10
B (135#Squat)4X8
21mins

Group2
A1(Pullups)5X5
A2(Dips)5X10
B(205#DeadLift)4X6
21mins

Add-ons
(40#Crunch)16/+5,4,4,4 (5)
(LyingLegRaise)15/+5,5,5,5 (5)
9mins

51 mins total
Chest: 10
Back: 9
Legs: 8
Abs: 10
Total: 27 sets

Started with 190# benchX5 and bumped it to 195#X5 for 4 more sets. Was temped to bump to 200#'s, but will save that for further progression. I have to remember progression is the key. Bent over rows were good. I did squats in the Smith. They were good, but 135# was plenty here today. Didn't feel it in my legs like leg press, but it was plenty hard with this light weight.

Pullups were good. Did real slow negative on last rep of last 2 sets. Maybe could've done 5X6, but 5's were good today. Dips were good, but I only got the last 10th rep 1/2 way up, so not as good as yesterday, but did much heavier chest today before hand. I did 205# dead lifts in the Smith. These were good, but not near as good as on Saturday doing them with barbell and free (no Smith Machine). Smith was my only option today.

Finished with weighted crunches and leg raises. Still struggling with weighted crunch form. These were tough on my lower back. I'm either going too heavy, or not using proper form. I think form is the issue. I did them on a decline bench.

Overall a great WO again. Very pleased with Bench and pullups. First time doing barbell squats, but didn't really like doing them in the Smith. Probably a good introduction though because I can't really hurt myself in the Smith. Good way to ease into them, perhpas. Left elbow really sore. Good thing tomorrow is a day off. Right shoulder seems to be coming around, so that's good.

Nutrition:
Weighed 175.6 this morning. That's down about 1.5 lbs from yesterday. I upped the cals by 100 today. I don't want to drop much more weight so I'll keep increasing daily cals until I hit maintenance. I'm probably w/in a couple hundred.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	226	221	31	2,061
	Calories	905	882	282	2,069
	Percent	44%	43%	14%	100%

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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.