My Life & Body Transformation: Sat 5/31

Sunday, June 1, 2014

Sat 5/31 - Upper (depletion)

Fri 5/30 - Rest
Weighed 175.4 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	206	106	17	1,407
	Calories	825	425	154	1,405
	Percent	59%	30%	11%	`

Sat 5/31 - Upper Depletion
Workout: LA Fitness
(DBInc)75#x10,10,10+60#x10,10
(80#SeatRow)3x10
(50#ShldrPress)10,10,9
(175#PullDn)2x10
(30#Crunch)4x15
(205#Fly)15,12
(160#RevPullDn)2x12
(35#Curl)3x10
(65#RopeExt)2x12
(35#Rope)2x15
(10#RDelt)2x12
(135#Squat)4x12
72 + 12 w/u = 84mins

Did a lighter depletion type WO this morning. Only did high-rep squats for legs due to time. Not much to write home about. Tough WO when depleted, but tried to stay at least a couple reps away from failure because I'll be coming back tomorrow morning to hit it hard after a refeed.

Nutrition:
I weighed 175.0 this morning. Feeling lean. Weather is great and looking forward to going to a baseball game for first time in a long time with the kids and Sarah. Oh, and will do some eating too :)

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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.