My Life & Body Transformation: Wed 9/21

Thursday, September 22, 2016

Wed 9/21 - Lower

Workout: Golds
(135#BoxSquat)3x10
(Crunch)3x15
(185#SLDL)3x10
(60#LegExt)3x10
(105#LegCurl)3x10

31 + 9 = 40 mins

Leg day. Long warmup, especially because I decided to do barbell squats. During warmup, I realized that despite the fact that my knees have been feeling MUCH better since I committed to stretching EVERY morning as a New Year’s resolution, they are still fairly fucked. I can’t do a deep squat, even w/o weight, without pain. Add weight, and it gets worse. So, during warmups I decided I’d have to do box squats. Box squats keep me from going below parallel (which I shouldn’t be doing anyway probably). With this light weight (135#’s) it was still a fair amount of work for me today. I supersetted squats with crunches. Then I did SLDL. Finished up with leg extensions and leg curl superset. Bumped the weight up on both of these from last WO and had to work hard on these. Decent WO. Short, but I can’t kill legs with high volume right now.

Nutrition:
I weighed 170.0 this morning. Down 8 pounds from Monday. All the water from the weekend washed out.

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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.