My Life & Body Transformation: Sun 1/6

Sunday, January 6, 2013

Sun 1/6 - Lower

Workout: (Fitness First)
(RDL)225x8,275x6,6,6,8 (5) Great! PR
(LegPress)6plates 4x12
(185#SLDL)3x10
(75#Shrug)10/+5,5,5,5
(75#Crunch)25/+10,10,10
(BallPike)3x12 short rest
(Dips)3x12
53mins

RDL was really good today. I just felt stronger as the sets went on. Great last set. I did leg press/SLDL superset which was good and I didn't have grip issues like I did last WO after heavy RDL followed by SDLDL.

Increased weight on shrugs (grip not an issue), mainly becuase I wanted to bump up the weight on crunches so I figured I might as well use the heavier weight for shrugs as well. The crunch/ball pike combo was good. I stuck with straight sets of ball pikes, but kept the rest periods short. Finished of with 3 sets of dips. I also warmed up 10 mins and cooled down 12 mins on the treadmill (HR 145-155).

Good WO, with RDL being the best exercise today. Total WO 75 mins.

Nutrition:
I weighed 183.6 this morning. I didn't overdo it at all at the progressive dinner party last night, but wieght still jumped a little. Big post WO meal today with almost 100g protein.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	210	207	36	1,993
	Calories	840	829	328	1,997
	Percent	42%	42%	16%	`

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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.