My Life & Body Transformation: Tue 3/5

Tuesday, March 5, 2013

Tue 3/5 - GBR Lower (DL PR!)

Workout: (Fitness First - Reston)
(DeadLift)225x8, 275x7, 295x6, 305x6, 315x5,5 (6) Awesome - Rep PR!
(LegPress)8plates 4x12 Very good
(70#RollingShrugs)3x10
(40#HCurl)2x11
(100#LegExt)3x15
(80#LegCurl)3x12 Good
(90#Crunch)25/+6,6,6,6
(BallPike)15/+5,5,5
54mins
+12 w/u + 10 c/d = 76mins total

This weekend the boys and I went to lunch at Chammps in Reston and I noticed there was a Fitness First in the shopping center. This is less than 1 mile from where I work. We went in to check it out and my membership works there as well. So, I decided to work out there this morning and will start going there from time to time.

I set a dead lift rep PR today getting 2 sets of reps with 315#'s. They felt great and not really that heavy. I wanted to keep ramping the weight up, but figured 5-6 working sets was more than enough. Really pleased with these! They have a good setup here with bumper plates and an Oly lifting station with a wood platform that has rubber padding on the sides so you can drop the weight.

I didn't like the leg press machine setup quite as much as the other FF gym, but it was good and did sets of 12 with 8-45# plates. Supersetted these with rolling shrugs and then 2 sets of hammer curls. I didn't get to do curls last upper WO, so threw some in here. 36 mins into the workout already at this point.

Leg extension/curl combo was good and abs were good. I'll keep doing the ext/curl for now, but think there might be other ways to spend time better/more effectively. And, if I'm ever running short on time, heavy DL/leg press or squat/leg press combo is really a WO in and of itself.

NOTE: One thing I've noticed is that my WO's are getting longer as I gain strength and move more weight. It's not a lot of time, but it definitely takes longer to load/un-load the bar with more plates, moving around heavier DB's, etc.

Nutrition:
I weighed 181.0 this morning. Upped the calories/carbs today after heavy lower WO. Good and clean though. Could have actually used a little more fat.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	252	241	46	2,372
	Calories	1009	965	414	2,389
	Percent	42%	40%	17%	`

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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.