My Life & Body Transformation: Sun 21/21

Monday, December 22, 2014

Sun 21/21 - Lower

Workout: LA Fitness
(Deadlift)225x3,275x2,325x2,345x2,325x2,2,2
(55#DBShldr)9,9,8
(25#Pallof)3x30sec
(6PlLegPress)3x20
(15#Crunch)3x15
(175#RevGripPull)3x10
(55#LegExt)2x12

60 mins + 10 w/u = 70 mins

Deadlift felt REALLY heavy. Maybe back fatigued from yesterday's WO? I barely got 2 reps with 345#'s and dropped back down to 325#'s and continued doubles. Shoulder press was really good. Worked hard and shoulder felt good. This leads me to believe that my problem on the right side right now is more my pec than shoulder. We supersetted shoulder press with Pallof presses. Hadn't done these in a while and I could tell...they were tough. Leg press was good for high reps. Reverse grip pulldowns felt really good. Leg extensions finished off the legs for today. Good "full body" WO. We hit a little bit of everything but was lower body focused.

Nutrition:
I weighed 176.0 this morning.

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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.