My Life & Body Transformation: Wed 5/8

Wednesday, May 8, 2013

Wed 5/8 - FB SD Hyp

Tue 5/7:
- Rest day
- Nutrition: I weighed 179.6. Tight nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	209	66	36	1,434
	Calories	837	265	322	1,423
	Percent	59%	19%	23%	`

Wed 5/8:
Workout: (Fitness First)
Group1
(HackSquat)6PLx6,8PLx6,6,6,6,6 (6) Awesome!
(85#DBBench)5,5,5,5,8 Great
(90#SeatedRow)5x6 Weight bump - V. good
28mins
Group2
(DeadLift)255x5,275x5,5,295x5 V. good
(115#OHP)5x5
(Pullups)5x6
25/53mins
Add-ons
(65#IsoIncline)3x10
(180#CableCrunch)10,8,6 Weight bump
7/60mins
60 + 17 w/u + 8 c/d = 85mins total

My knees were really sore this morning and were even bothering me on the treadmill warming up, so I didn't think legs were going to go well today. Thankfully, I was wrong. Hack squats were really good and I did 5 sets w/ 8plates. Last WO I was thinking about bumping to 10 plates, but today 8 was plenty.(12mins)

DB bench was really good again and I got 8 reps on the 5th set. I might actually have to think about bumping up to 90# DB's. I bumped up the weight for seated rows and they were good, but I didn't feel it quite as well as on Monday, so maybe this was a little too heavy. Great combo. (16/28mins)

Deadlift was really good today. 275#'s felt "light" so I bumped 4th set up to 295#'s. I really wanted to go higher, but also wanted to keep these to 4 sets. I should have bumped up earlier.(12/40mins)

Started with 35#plates (115#s) for OHP today and got 5x5. Tweaked my lower back a little on 2nd set, so I put the weight belt back on. Pullups were OK.(13/53mins). I finished up with iso incline and cable crunch. I bumped up the weight on cable crunches and they got heavy fast.(7/60mins)

Fantastic Full Body WO today. Very happy with bench and several other lifts. I'd like to hit barbell bench again soon, but my elbows have just been barking at me too much lately. Perhaps next week. Time to get the feed bag on today after this WO!

Nutrition:
I weighed 178.6 this morning. Good nutrition day with increased calories, but still below maintenance. I should have eaten more.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	218	213	47	2,106
	Calories	873	854	421	2,148
	Percent	41%	40%	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.