My Life & Body Transformation: Wed 8/21

Wednesday, August 21, 2013

Wed 8/21 - FB SD Hypertrophy

Workout: (Fitness First)
Group1
(80#DBInc)7,7,7 Failed on 8th
(135#T-bar)7,7,8 Weight bump
(DL)205x10,275x5,5
Group2
(115#OHP)3x7+45sec Weight bump
(Pullups)2x10
(LegPress)4PLx20,6PLx3x12
Add-ons
(Dips)2x15 Good
(180#Crunch)2x12
51 + 11 w/u + 9 c/d = 71mins total

Very good FB WO on this cut. Bumped weight on t-bar and OHP. Lost a rep on incline.

Incline was feeling pretty good and I tried for the 8th rep on last set. Had it all but locked out, just couldn't finish. Bumped weight on t-bar and felt good.(13mins). Warmed up with 135#'s on DL and after first set at 205# woman from gym came over and told me I could deadlift, but had to let the weight down gently. Apparently I was making too much noise for the women working out in the next room. I tried to keep it quieter for the sets at 275, but that's not very easy. Wanted to do another set, but didn't want to get banned from the gym.(10/23mins).

I bumped the weight on OHP because this exercise has continued to be good, and I had some rest time from pressing during deadlifts. Got 3x7 plus a 45 count hold after 3rd set. It was heavy, but felt very good about it. Pullups were good.(10/33mins). Leg press was brutal today. Quads were burning like I've never felt them after the 2nd set. I contemplated not doing the 4th set, but since I cut DL's short, I did it. Really tired and depleted now.(11/44mins).

Finished up with 2 good sets of dips and weighted crunches.(7/51mins). No energy for bi/tri isolations.

Pleased with this WO. I did some leg work today because when I woke up this morning and came down stairs my knees didn't seem to be bothering me at all, so I took adavantage of them feeling good. I probably should have just down a full lower WO.

Nutrition:
I weighed 175.0 again this morning. Feel like my body is really starting to fight this cut. Libido totally shot. Gotta try to make it through the week and then refeed on Sunday, then move to maintenance or so for a week before going to the beach. Hopefully after refeed and a week at maintenance hormones stabilize and libido comes back. Hope I don't come home from the beach all fat and sloppy.

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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.