My Life & Body Transformation: Tue 9/29

Tuesday, September 29, 2015

Tue 9/29 - Lower + PT

Workout: Work Gym
(210#LegPress)3x12
(15#CrunchTwist)3x12
(75#SLDL)3x10
(85#LegExt)3x12
(100#LegCurl)3x12
Shoulder PT
Quad/Ham Stretching

50 mins

Wanted to get to the gym, but went I went heavy on Sunday and I'm really trying to be good about WO frequency and give my body (especially shoulder) time to heal up. So, I did a quick leg WO and went ahead and did my PT and stretching work so I don't have to do it tonight. Legs felt OK. Left knee didn't feel very stable on leg press. I didn't go as heavy as I had been before. Just wanted to get some work in. SLDL's felt really good. Hadn't done a leg WO in forever. So although it wasn't heavy, nor a lot of volume, I'll probably feel it the next 2 days.

After legs, I did my shoulder PT and some hamstring and quad stretching.

Nutrition:
I weighed 169.4 this morning. Feeling good. Keeping weight down for backing trip. I don't want to go into it too lean though, because I'll be at a fairly large deficit for 5 days during the trip. I should probably try to put on 2-3 pounds prior to leaving. Hoping knee will round into shape before backpacking trip in 1.5 weeks.

No comments:

Post a Comment

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.