My Life & Body Transformation: Wed 2/13

Wednesday, February 13, 2013

Wed 2/13 - GBR Upper

Tuesday 2/12: Rest day. Here's the nutrition breakdown:

		Prot	Carb	Fat	Cal
TOTALS:	Grams	227	70	28	1,437
	Calories	907	278	250	1,435
	Percent	63%	19%	17%	`

Wednesday 2/13:
Workout: (Fitness First)
(80#DBIncline)4x6 Good
(115#IsoLatRow)4x9 + 45#x10 drop set
(90#T-Bar)4x10
(70#IsoIncline)2x10 Good - weight bump
(45#IncFly)2x10
(70#IsoLatShldr)4x8 Great
(90#RearDelt)2x10
(25#LatDelt)2x10
(75#SkullCrusher)2x10
(40#HammerCurl)2x9 Good
(150#TriPushdn)10/+3,3,3,3' Good
55mins
+12w/u + 15c/d = 82mins total

DB incline was good, but tough. I really had to work the last rep on last 2 sets. That's fine, but probably shouldn't be doing that every workout if keeping volume high. Rows were good and the drop set felt great. Really squeezed the contraction. I bumped up the weight again on iso incline, partly because there weren't a lot of 10#disks readily available, so I just put a 45+25 plate on each side. Incline fly's were good. I supersetted these two exercises with T-bar. That's why I did 2 sets incline and 2 sets fly with the 4 sets of T-bar.

Similar to the above, I did 4 sets of shoulder press (which was great) with 2 sets rear delts and 2 sets lateral delts. Good combo that I'll do again. I decided to do skull crushers for tri's today. They were OK, but really bothered my elbow so probably won't be doing them again. Combo'd them with 2 sets of curls. WO was done, but didn't feel like tri's got enough work, so I did a heavy myo-rep set of pushdowns.

Really good WO! I wanted DB incline to feel "easier" since this is a couple WO's at this weight now, but it just wasn't. Not sure why I'm wanting/expecting that to happen on a cut.

Nutrition:
I weighed 179.8 this morning. I didn't eat my first meal today until 2:45 after my WO, so time to cram a lot of food into a pretty small window. I'm going to increase the carbs today and start cycling them more on WO vs. non-WO days. I'm "lean enough" for it still being winter :) Good nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	243	148	31	1,856
	Calories	971	592	281	1,845
	Percent	53%	32%	15%	`

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.