My Life & Body Transformation: Mon 3/25 - GBR Upper (Incline bump)

Monday, March 25, 2013

Mon 3/25 - GBR Upper (Incline bump)

Sun 3/24: Rest day. Went for a 45 min walk with Sarah

Mon 3/25:
Workout: (Fitness First)
(85#DBIncline)6,6,5,5,5 Good - Weight bump
(60#DBIncline)10,9 V. Good
(Pullups)6,6,6,6,9
(95#ChestPress)4x6
(115#T-Bar)4x8 + 45#x10DS Great
(145#CGBP)9,7,7' Good
(150#TriPushDn)12/+4,4,3,3
(TortureTwist)3x14
53mins
+10 w/u + 11 c/d = 74mins total

After last upper WO, I decided it was time to bump up to 85# DB's again. I got good reps, but still not sure I'm feeling it as much as with 80's. I'll stick with 85's for a couple WO's and see if I get into a better "groove'. Very good though. I wanted a little more volume for upper chest, so I decided to drop the weight and do 2 more sets and scratch incline fly's. These two sets felt awesome! Pullups were OK. Probably more difficult today because my weight was really high. Elbow bothering me a bit more than have been lately. Have to keep an eye on that. (24mins)

Chest press was good, but I need to think about changing up to something else. Possibly back to flat bench. T-bar was good. Really had to work on the drop set with 45. (14/38mins)

Since I did a lot of incline already, I scrapped fly's and I think I'll do a shoulder/bi/ab WO tomorrow, so I skipped curls and delts as well. WO was going to be plenty long as it was.

Close grip bench was really good. I asked for a spot the last set and the guy pulled it off with a little too much help, but still really good work. I did a myo-rep set of pushdowns wich felt really good today. (12/50mins). I decided to to some torture twists to finish off the WO. Gotta start doing abs a little more frequently than just on lower days. (3/53mins).

Overall a good upper WO. I need to keep progressing on incline (assuming this continue to be my focus), but heavy DB's with low(er) reps gets a little troublesome on shoulders/elbows getting them up and in place for first rep.

Nutrition:
I weighed 186.6 this morning. Overdid it again this weekend. When am I going to learn? Gotta have some enjoyment and breaks to keep it fun, but I've got to learn a little more self control :) Good nutrition day today for a heavy WO day:

		Prot	Carb	Fat	Cal
TOTALS:	Grams	229	238	55	2,340
	Calories	917	953	491	2,360
	Percent	39%	40%	21%	`

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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.