My Life & Body Transformation: Thu 5/1

Thursday, May 1, 2014

Thu 5/1 - Full Body

Wed 4/30 - Rest day
Good strict nutrition day. I weighed 179.6.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	202	132	18	1,501
	Calories	808	529	158	1,495
	Percent	54%	35%	11%	`

Thu 5/1 - Full Body
Workout: LA Fitness
(85#DBInc)8,8,70x9,8
(185#BOR/RDL)3x8 This superset was brutal today
(205#Fly)2x10
(115#OHP)7,6,95x7 Fugg me. This was hard!
(6PlLegPress)3x12
(175#PullDn)3x8
(135#RevDecline)2x12 Felt good. Shoulder felt OK.
(65#PushDn)2x10
(35#DBCurl)2x12
(25#DecCrunch)15,12,10
(10#RDelt)2x10
70min + 12 w/u = 82minutes

Worked out solo again today. Decided to do a full body and not go crazy on volume. Incline was OK, but I could tell I wasn't quite recovered from Tuesday's WO. Kept it to 2 heavy sets as planned. I hadn't done the BOR/RDL superset in a while. I'd forgotten what a bitch this is. I was huffing and puffing and the gym was really hot so I was getting soaked by the end of these. Fly's were good. Wanted to do another set, but stuck w/ plan.

I did barbell OHP for the first time in a while. First set felt OK, 2nd I hit a wall. I tried to push press up another set and couldn't even get it up w/ a cheat. Dropped the weight and still struggled w/ 7 reps. Fugg. Gotta do these more often. Lateral delts aren't cutting it. Leg press and pulldowns were OK. I went lighter on pulldowns becuase of BOR/RDL combo earlier.

Reverse grip decline was really good today. Probably time to add a little bit of weight and see how the shoulder does. Finished up with some bi, tri, delt and ab work.

Great full body WO! Really took a lot out of me though on this cut. I was dragging ass by the time I got out of the gym. Feel like a big meal some Sweet Frog and a nap...none of which are happening. :(

Nutrition:
I weighed 177.6 this morning. Really started to struggle in the gym with energy. It was hot as hell in there today which probably had something to do with it. Today would be a good day for a refeed, but I think I'll just up cals a little bit today because I know I'll be eating more this weekend with the kids. Just a tad over target of 10cals per pound of body weight.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	212	208	19	1,844
	Calories	849	831	168	1,847
	Percent	46%	45%	9%	`

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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.