My Life & Body Transformation: Fri 3/15

Friday, March 15, 2013

Fri 3/15 - GBR Lower (hammy)

Thursday 3/14 - Rest Day
Weighed 183.0

Friday 3/15
Workout: (Fitness First)
(Squat)135x10,205x6,225x5,5,5 Good
(BoxSquat)155x6,135x8,10 Good, hard
(LegPress)8Plates2x8, 4platesx15,15,20 Good work
(SLDL)205x10,245x5 Right hamstring
(75#RollingShrugs)3x8
(160#CableCrunch)12,8,8
(TortureTwist)14,8,10
(40#HammerCurl)12,10,10
54mins
+13 w/u + 5 c/d = 72mins total

Squat was pretty good, but 225 sets were hard. I think I'm getting worn down and need a break. After heavy sets, I dropped to 155#'s and did first set of box squats planning on getting about 10 reps. Nope. Only got 6, so I dropped the weight again to 135. Better, but still hard. These were really good. After talking with some folks, it sounds like true box squats aren't the best to improve raw squat form, so I did use a box, but tried to touch my butt to the box keeping my back more upright and not "sit back" so much as in a true box squat. Regardless, this was 7 working sets of squats and
really good work. (23mins)

Leg press felt really heavy and only got 8 reps on first two sets. SLDL was feeling good at 245#s until about the 3rd rep when I felt my right hamstring seize up/pull. I stopped that set at 5 and decided not to do any more. Given the ham, I dropped the weight on leg press to 4 plates and did 3 more sets of 15-20 reps. These were easy at first, but became a LOT of work toward the last 1/3 of each set and I really pushed hard on the last set of 20. Since I wasn't supersetting SLDL anymore, I supersetted rolling shrugs. Really good work here after a lot of squats. (20/43mins)

Abs were really tough again and reps fell off each set. I think they are already really worked from squating. Good ab work though. I had a little time so I added on a couple sets of curls which felt good. (54mins).

Disappointed that I had to stop SLDL because I was hoping to get good sets at 245 and possibly bump up to 265#s. But, it was still a really good lower WO despite the hamstring. Lots of good squating and leg press. More volume than I normally do, which I felt good about, but ironically the high volume in squat probably contributed to my ham issue on SLDL.

Nutrition:
I weighed 183.2 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.