My Life & Body Transformation: Tue 4/8 - RFL Day2

Tuesday, April 8, 2014

Tue 4/8 - RFL Day2 - FB WO

I weighed 180.8 this morning, so I lost 6.2 of the 7 pounds from Sunday's refeed. Full body WO planned for this evening.

Workout: LA Fitness
(85#DBInc)8,8,7
(225#RDL)3x8
(6PlLegPress)3x12
(190#PullDn)3x8
(Crunch)3x20
(155#Decline)10,10,8
(80#SeatRow)2x8
(55#IsoShldr)2x8
(75#BBCurl)2x10
(65#RopeExt)2x10
(175#Fly)2x12
63mins + 10 w/u + 24 c/d = 97mins

First WO on this RFL cut with Sarah. More volume on this WO than what we'll probably do for the rest of the cut. Incline was good. Kept reps from last WO and was happy with that. RDL and leg press were good and felt fairly easy. Was really tempted to bump the weight up on both, but knew better (maybe). We supersetted pulldowns with decline crunches. First two sets of pulldowns felt really good. The 3rd got heavy.

Finally the decline bench opened up and I started with a set of 135#'s. Felt real easy so I did bump the weight here. 2nd set felt good, 3rd set felt fine, but it bothered my R shoulder. Should've stopped at 2. Seated rows felt REALLy easy, so I stopped and bumped up the weight. I've been doing these after BOR the last couple weeks and therefore was used to having to use a lighter weight.

Iso shoulder press was good for a quick 2 sets on short rest. We were running out of time now. Finished up with bi's/tri's and then walked on the treadmill for 20+ minutes to cooldown. Hit the peck deck for 2 quick sets on short rest on the way to the locker room. What can I say...I just can't help myself.

Overall a very good WO. Sarah did great and got more reps than she has in a while on incline after stalling there for a while. I think the deload the last week+ really helped her. We'll probably have to reduce volume a bit going forward.

Nutrition:
I weighed 180.8 this morning. Good RFL nutrition day. Carbs a bit higher today from more broccoli and spinach than yesterday. It adds up. Fat is from 10gr fish oil and other trace amounts from protein. I can't really reduce it much below that #. Have to admit that a post-WO meal of whey shake, poached chicken breast (eaten cold on the road) & 4oz raw broccoli was not extremely satisfying.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	249	36	19	1,329
	Calories	997	144	174	1,315
	Percent	76%	11%	13%	`

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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.