My Life & Body Transformation: Sat 3/23 - GBR Lower (Front Squats!)

Saturday, March 23, 2013

Sat 3/23 - GBR Lower (Front Squats!)

Workout: (Fitness First)
(FrontSquat)95x10,115x8,135x8,155x5,5,5,5,5 Awesome - Loved 'em
(LegPress)8plates 4x8 Lotta work
(SLDL)225x8,245x8,8,8 Good
(75#RollingShrugs)3x10
(160#CableCrunch)3x10
(TortureTwist)16,10
(LegRaise)12,10
54 mins + 12 w/u + 15 c/d = 81mins total
(90#Crunch)25/+6,6,6,6 Weight bump
(BallPike)12/+5,5,5,5

My knees have been bothering me and yesterday I did "something" to my right knee and it was really hurting yesterday and this morning. I almost postponed the WO until Sunday. I wrote 2 WO's, one with deadlifts as main movement, the other squats. After I warmed up, surprisingly, my knees felt pretty good so I decided on the WO with squats...front squats. I've never really done them before, but realized a week or two ago that I really need to work on squat form, and this is one way to make sure I'm keeping my torso more upright.

Front squats were AWESOME! I didn't go real heavy, and FS's are always going to be lighter than back squats, but these were some really good sets and I worked really hard, even with relatively light weight. I went really deep (knees were OK) and kept torso much more upright. Will definitely keep doing these and not worry so much about weight on the bar. I wasn't sure what weight to use, so I started real light and just worked my way up. (21mins)

I did leg press/SLDL superset next. I REALLY worked on leg press today and didn't get as many reps as usual because of FS volume/work. SDLD was really good, but my grip did become an issue for the first time in a long while. Probably because I haven't been doing heavy deads lately. I had to switch to mixed grip on my last set. Really good/hard work with this combo. (18/39mins)

Shrugs and crunches were pretty good. (8/47mins). Finished with torture twis/leg raise superset. Abs were done! (7/54mins).

Great lower WO today. Even better considering I didn't even know if my knees were going to be able to handle it at all today. Really liked front squats and will stick with them for a while.

Nutrition:
I weighed 182.4 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.