My Life & Body Transformation: Wed 9/28

Wednesday, September 28, 2016

Wed 9/28 - Lower Day (Deadlift)

Workout: Golds
(275#DeadLift)5x5
(185#SLDL)2x10
(6PlLegPress)3x10
(Crunch)3x10/10
(65#LegExt)3x10
Stretch

43 + 4 = 47 mins

Started with Deadlifts today. Warmed up with 135x10,225x5, then 5x5 with 275#’s. Didn’t feel heavy and tried to make sure I didn’t have back rounding. Did each set starting every 2 mins, so about 1:30 rest between sets. Dropped to 185#’s and did 2 sets of SLDL. Low back/hams started feeling pretty tight by the end of SLDL. Then I did 3 sets leg press supersetted with crunches (10 reps each side for for 20 crunches on each set. Finished up with leg extensions and some stretching. Was planning on doing leg curls as well, but hamstrings already feeling dicey, so I skipped them. :)

Nutrition:
I weighed 172.4 this morning.

1 comment:

AnonymousOctober 2, 2016 at 4:10 AM
judy@mail.postmanllc.net
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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.