My Life & Body Transformation: Wed 7/4

Wednesday, July 4, 2012

Wed 7/4 - Chest/Tri's

Happy 4th of July!

Cardio:

61 min walk with Mom in the morning. Going to be a hot one.

Workout:

(60#Bench/HangingLegRaise)5, reps 7,6,5,5,4
(Guillotine/Core)5
(Dips/30#InclineFlys)5, dips 11,8,7,6,5
(50#OverheadTriExt/PeckDeck)5
(CloseGripBench)5
(TriPushDown/KickBacks)3

76 mins (too long)
Chest: 20
Tri's: 21
Core: 10
Total: 51 sests

Comments:
Really good WO, but it took too long. Part of this was because I worked out at Ironbound Gym and some of machines were different, different weights, etc.
Warmed up on the barbell bench with 2 sets, one just bar, one with 135#'s for about 12 reps. Working sets were 60# dumbbells with reps of 7,6,5,5,4. Thought I'd get more reps and/or be able to go heavier. Still good work.
Looked around and found a bench press machine and positioned myself so that my arms were coming down near my throat. Took me a couple tries to get the weight adjusted right (using standard plates). Ended up with 45#plates and did reps of about 11,9,8,7,7.
Dips were good today. First set felt really easy and I got at least 11 or 12. Reps were 11,8,7,6,5. Hit wall quickly at the end, especially the 5th set. Incline fly's were good.
Overhead tri extension was good. Did drop sets the last three sets. Peck deck was good today too. Had to kick an old lady off that was chatting it up with a trainer. Just hanging out, talking about a recent vacation/trip. Geez!
Did close grip bench on the smith machine. I don't have barbells or a smith machine at my gym, so this was a nice change. Did 25#s to failure for 2 sets (about 10 reps) and then just put 10#s on and did 3 sets to failure (reps were about 30/25/20). These really burned. Tri's beat.
Last, I did tri pushdowns and kickbacks. These were fairly good, but couldn't push much weight.
Overall a really good workout. Just took too long as noted and guillotine could have been better. Just couldn't seem to dial in the weight/reps well.

Nutrition:
4th of July cookout complicated tracking it well today. High protein, high carbs, low fat. Not a bad day to have a re-feed after a big workout and some good cardio. I'll post estimated macros later. For tomorrow, getting back to it with a low carb, high protein day and cardioX2 (a run and a walk). Run and walk assumes left knee cooperates. It was really bothering me today.

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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.