My Life & Body Transformation: Tue 10/4

Wednesday, October 5, 2016

Tue 10/4 - Lower

Workout: Golds
(6PlLegPress)5x10
(195#SLDL)3x10
(50#LegExt)3x12
(105#LegCurl)3x10

31 + 10 + 7 = 48 mins

Warmed up by walking on treadmill steep incline for 5 mins, then warmed up to 6 plates on leg press. Did 5x10 starting sets every 2 mins, so under 90 seconds rest. These started off fairly easy and by sets 4 & 5 I was working fairly hard the last couple reps. Left knee a little wonky. Then I did 3 sets SLDL. Toward the end of first set my R hamstring starting barking at me a bit. I walked and stretched and finished the next 2 sets feeling ok. Finished up with leg extensions and leg curls. I went a little lighter on extensions, quads were kind of fried from leg press volume.

Nutrition:
I weighed 172.6 this morning.

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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.