My Life & Body Transformation: Wed 10/1

Wednesday, October 1, 2014

Wed 10/1 - Lower/Mobility/Core

Workout: Work Gym
(185#LegPress)25/4x7
(185#SmRDL)10,10,11,11
(RollingPlank)3x20
(LungeMatrix)8station-3circuits
(75#OHTri)3x12
(50#AntiRotationStaticHold)3x15/15
47 mins + 5 w/u = 52 mins

Legs weren't feeling up to a heavy WO today and as it turned out, somone was benching on the smith machine when I got there. That's the only place to squat at the work gym. So, I started with leg press with myo-reps. Pushed these fairly hard. Then I supersetted RDL and rolling planks. RDL was good, so were planks. The problem I'm having with rolling planks is that they bother my feet from all the rolling back and forth and on top of one antoher. Hard to explain, but it's not pleasant and I have enough problems with my PF already. I did sets of 20 and could do a fair number more but my feet really start to hurt. So, I like these, but not sold that the juice is worth the squeeze.

Then I did 3 circuits of an 8-station lunge matrix. I was working fairly hard by the 3rd circuit. I did overhead tri extensions between circuits. Finished up with some anti rotation static holds (also called Pallof Press). These are hard to explain, so here's a link to a picture/description: Pallof Press 1 or this one Paloff Press 2

Anyway, I enjoyed this WO. A little different than a normal "lower" day, but some "building" movements with leg press and RDL, some good mobility work with the lunge matrix and a bunch of good core work with rolling planks and Pallof presses.

Nutrition:
I weighed 174.6 again this morning. Ate 3,000 cals yesterday so I'll target about that again today. Perhpas a little more.

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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.