My Life & Body Transformation: Thu 2/5

Thursday, February 5, 2015

Thu 2/5 - Lower/Core (Work Gym)

Workout: Work Gym
(135#SLDL)4x10
(HangLegRaise)4x10 - Forearms screaming
(190#LegPress)4x15
(10#Crunch)4x10/10
(60#LegExt)2x15
(70#LegCurl)2x15
(Plank)2,1,1,1

48 + 4 w/u = 52mins

Still feeling beat up from my last Upper WO but wanted to do something today so I did a lower and core WO at the work gym over lunch. My forearms specifically are killing me. It's not so much my elbows as my forearms right now. It's painful to grip anything, hold the steering wheel while driving, anything. Anyway, on to the WO. I did SLDL for some hamstring and posterior chain work supersetted with hanging leg raises. Leg raises were tough due to grip and forearms. I tried a couple different grips to get through 4 sets of 10. Other than grip, leg raises felt good. SLDL in the smith machine were just OK. Next I supersetted leg press with crunches. The last set of crunches I did on an exercise ball.

Then I did leg extensions and leg curls. Both burned! Finished up with a plank series of front, side, side, front. Decent leg work. Good ab work.

Nutrition:
I weighed 182.4 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.