My Life & Body Transformation: Sat 9/13

Saturday, September 13, 2014

Sat 9/13 - Lower

Workout: LA Fitness
(DeadLift)135x12,225x5,275x5,325x3,3,3,3,5
(RDL)135x12,185x8,8,8
(6PlLegPress)25/7,7,7
(Crunch)15/15,10/10,10/10
39 mins + 8 w/u = 47 mins

Started with DL today and was very pleased with top sets with 325#'s. Following DL's with RDL's right away was tough, and possibly not the wisest choice. Really a lot of hamstring work back-to-back. Felt good at the time. Feeling it tonight :) Hammered leg press for 25 reps on activation set with mini sets of 7 with very short rests (10 seconds). During crunches, my quads began cramping up, and my right hamstring got tweaked during RDL's, so I decided to skip leg isolation work and called it a day. I was running out of time anyway, and although this was short and not many movements, it was a really hard lower WO for me. Great stuff!

Nutrition:
I weighed 173.6 this morning. Lots of sushi for lunch with Sarah and the kids. More sensible salmon dinner. We'll see how dessert goes :)

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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.