My Life & Body Transformation: Sat 5/2

Sunday, May 3, 2015

Sat 5/2 - Full Body

Fri 5/1 - Rest day
I weighed 178.0

		Prot	Carb	Fat	Cal
TOTALS:	Grams	250	77	22	1,500
	Calories	1000	306	195	1,501
	Percent	67%	20%	13%	`

Sat 5/2 - Full Body + Refeed
Workout: LA Fitness
(80#Inc)10,8,8,60x12P
(SeatRow)95x9,88x10,10,65x12
(10PlLegPress)3x10
(25#DecCrunch)12,12,10
(70#IsoShldr)10,8,7
(180#PullDn)10,9,8
(100#LegCurl)2x12
(30#IncFly)2x10
(73#RopeExt)12,10
(35#Inc/HammerCurl)10/8,9/8
(130#RDelt)12,10,8
(1ArmPushDn)3x12

85 + 13 w/u = 98 mins

Sarah and I did a full body WO today and a refeed. Basic Full Body template we've been using. Started with incline/row superset. Incline was good. Should've gone heavier on the drop set. Not sure why I didn't grab 65#DB's, but still a good paused set. Seated rows were good. Still not ready for 3 sets w/ 95#'s. Leg press/abs superset was next. Leg press was ok. I bumped the weight to 25#'s on decline crunches. My lower back started tightening up during 2nd set of this combo. NOt sure if it was leg press or crunches that did it, or the combination. I had to stretch low back and hamstrings after these before moving on. My back bothered me the rest of the WO.

Next we did iso shoulder press/pulldown superset. I bumped the weight on shoulder press. Got fairly good reps at this higher weight. Pulldowns felt heavy. Next we did leg curl/incline fly superset. We only did 2 sets of leg curls. My hamstrings were still sore from SLDL on Thursday. Incline fly's were OK. They felt great last week when I did them during my accessory WO; not as good today after already hitting chest earlier in the WO. I think I should've stuck to machine fly's here instead.

Finished up with some bicep, triceps and rear delt work. Good WO. Happiest with the pressing today. WO got long and I was wiped out. Not enough sleep this week and not a lot of energy half way through this WO.

We went for a 2-hour hike at Balls Bluff in the afternoon, so a very active day burning a lot of calories. Fitbit had me at 3,765 calories. I think that's a bit high, but made sure I ate over that today (~3,900-4000 cals).

Nutrition:
I weighed 178.0 again this morning. Went for sushi after the WO and refeed rest of day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	605	69	3,916
	Calories	868	2418	622	3,909
	Percent	22%	62%	16%	`

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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.