My Life & Body Transformation: Tue 3/26

Tuesday, March 26, 2013

Tue 3/26 - GBR Lower

Workout: (Fitness First)
(FrontSquat)95x10,135x8,155x5,5,5,5,5 Very good
(LegPress)8platesx8,8,8,10 Fuck! Heavy!
(SLDL)225x8,245x8,8,10 Good
(DBShoulderPress)50x10,55x8,8,8 V. good
(160#CableCrunch)5x12 Great!
(95#RearDelt)3x10
62 mins + 10 w/u + 0 c/d = 72mins total

I decided to stick with front squats again, and they were really good. I tried a different grip today called the Modified Cossak Grip, but it strained my arms a bit, so switched back to the cross-arm grip. I'll keep playing around with this. I'd like to bump up the weight, but these were really pretty tough. (21mins)

Holy crap, leg press felt freakin heavy. My legs just don't recover very quickly yet from WO to WO. The weight came down on the first set and I thought it was just going to crush me. A tough 8 reps on first set. I was going to drop to 6 plates (270#'s), but stuck with 8 plates (360#s) and worked through them. I was doing sets of 10-12 with 8 plates before. It's just that I've been doing higher volume squating before leg press I think. I did manage to get 10 reps on last set of both press and SLDL. Leg press combined with SLDL were freakin' brutal today. I was sweating and gasping for air after each superset.(20/41mins)

Since I didn't do shoulders yesterday, I did them today. DB presses were really good and 55#s were a good weight. Heavy enough for some good work/reps, but didn't feel too heavy to do any damage on somewhat troublesome shoulders. I supersetted with cable crunches. (15/56mins)

I had delts written in (meaning rear/lateral/front), but worked shoulders pretty hard w/ presses, so I just did rear delts for shoulder preventive health and continue supersetting with cable crunches. Crunches were really good today and I was able to keep getting sets of 12. Don't know if I can bump the weight up here because it will start pulling me off the ground. (6/62mins)

Great lower WO today and really happy with FS's again. First three movements are brutal and plenty of a WO for me at this point, so I didn't do any leg extensions/curls. The first 3 movements are taking a lot of time, but I really need the rest between these sets.

Nutrition:
I weighed 182.0 this morning. Quite a bit lower than I thought I'd be. Good nutrition day. I've got to start thinking about when I'm going to start a cut and how many weeks I think I'll need to get to 170.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	251	263	58	2,556
	Calories	1002	1051	525	2,578
	Percent	39%	41%	20%	`

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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.