My Life & Body Transformation: Thu 4/16

Thursday, April 16, 2015

Thu 4/16 - Full Body

Wed 4/15 - Rest
Rest day. I weighed 181.0 yesterday and was very active despite no WO or cardio. Fitbit has seemed fairly accurate lately as far as calorie expenditure has gone and yesterday it had me at 3,685. I consumed 1,715 calories, so a big deficit. Macros were:

		Prot	Carb	Fat	Cal
TOTALS:	Grams	259	107	27	1,715
	Calories	1036	426	244	1,706
	Percent	61%	25%	14%	`

Thu 4/16 - Full Body (I use that term lightly - not a lot of leg work here, but enough to get a stimulation)
Workout: LA Fitness
(Inc)75x12,80x9,7,60x10P
(88#SeatRow)3x10
(10PlLegPress)3x10
(105#Crunch)12,11,10
(65#IsoShldr)10,9,7
(180#PullDn)10,8,8
(73#RopeExt)10,8,50x12
(35#IncCurl)11,7
(100#LegCurl)2x11
(175#Fly)12,11
(115#RDelt)13,10

60 + 10 = 70 mins

I wasn't committed to going heavy on incline today, and wish I would've been. Started w/ 75#DB's and felt really good for 12 reps. Bumped to 80#DB's. 1st set was good and then kind of died on the 3rd. Dying on the 3rd set was kind of a trend w/ this WO. Top end strength was great, but just didn't have the energy for 3 hard sets. I supersetted incline with seated rows which were really good. I then did leg press/cable crunches to give upper body a rest. Leg press felt heavy.

I bumped up the weight on Iso Shoulder press and got 2 great sets, died on the 3rd. Supersetted with pulldowns that I bumped the weight also. 3 good sets. Next I supersetted rope extensions with incline curls. After 2 sets of rope extensions, I switched to pushdowns with lighter weight. Next I supersetted leg curls for a bit of hamstring work (didn't have energy for SLDL) and fly's. Fly's were great. Finished up with some rear delt work.

Really good WO despite 3rd set troubles. During this hard cut I should only be doing 2-3 sets to maintain so struggling on 3rd sets isn't much of an issue, especially if I'm hitting these muscle groups 3x week.

Nutrition:
I weighed 180.4 this morning. Feeling good. After this weekend I'll move to a more moderate deficit. Probably around a 20% deficit rather than what is currently about a 50% deficit. Macros:

		Prot	Carb	Fat	Cal
TOTALS:	Grams	250	141	30	1,842
	Calories	998	564	269	1,831
	Percent	55%	31%	15%	`

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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.