My Life & Body Transformation: Thu 5/8 - Legs & Arms (Accidental DL PR)

Thursday, May 8, 2014

Thu 5/8 - Legs & Arms (Accidental DL PR)

Wed 5/7 - Rest
Weighed 178.0 this morning. Tight nutrition day. I'm still dropping w/o doing any cardio. Once I stall, which will probably be in a week or so on these cals, I'll need to add in cardio to keep weight loss moving along.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	203	124	18	1,479
	Calories	813	497	160	1,470
	Percent	55%	34%	11%	`

Thu 5/8 - Legs and Arms
Workout: (LA Fitness)
(145#BBSquat)3x8 - Paused
(DeadLift)225x5,275x5,315x5
(8PlLegPress)3x10
(95#BBCurl)3x6
(85#OHTri)10,9,9
(35#DBCurl)2x10
(35#RopePushDn)2x12
(100#Crunch)3x12
62 mins + 10 w/u = 72 mins

Did another legs/arms day after liking it a lot last week. It keeps upper days more reasonable from a time and effort perspective and gives arms a little extra volume when they're fresh.

Squats were good. These are light, but with pauses at the bottom, they get tough. I've got no plans on trying heavy low rep stuff with these. I decided to do deadlifts today rather than RDL. I knew I didn't want a lot of volume, but wanted to work up to one "heavy" set. 315#'s for 5 reps wasn't bad at all. I'll have to look back at old logs and see what I was doing when I dead more DL'ing. Happy with that set w/ 315, but the head trainer did come over and bust my balls about making too much noise. I was pissed. And rude. And pissed. I ended up talking to him before I left and apologized for my poor behavior. All is well w/ him now. That may be my last WO deadlifting though...

Update: after looking back through logs, it appears that I accidentally hit a deadlift PR. I couldn't find anywhere I'd done more than 305 for 5 reps. Whooda thunk it :)

Leg press was good, but with 8 plates and after squats and DL's, it was a LOT of work. Finished up with some bi/tri work and then abs. OH Tri's were good today. Working weight back up there.

Nutrition:
I weighed 176.8 this morning. I really want to pig out after this WO. I don't want to have a cheat meal until the weekend. Ugh...starving.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	235	208	20	1,954
	Calories	941	831	184	1,955
	Percent	48%	42%	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.