My Life & Body Transformation: Thu 11/7

Thursday, November 7, 2013

Thu 11/7 - Push Day

Workout: (Golds)
(80#DBInc)8,8,8,7 V. good
(105#OHP)7,7,7,6 Good
(145#DecCGBP)12,12,9 Great!
(60#DBBench)10,10,9
(75#TriExt)11,9,8
(35#IncFly)2x10
(150#TripPushDn)10,8
(T-Twist)3x20
(50#RopePushDn)4x12
(105#RDelt)10,8,8
65 + 15 w/u + 8 c/d = 88mins

I went ahead and stuck w/ 80#DB's today and I *think* I'm glad I did. I got more reps than last WO, so that's good progress.I decided to stick to 4 sets instead of 5 so that I'd have a little more left for OHP. Reps felt pretty good, but not quite as controlled/smooth as I'd like. Left elbow bad getting DB's into position and back down. Sets on 3min intervals.(13mins). OHP was same weight as last WO, but more reps. Felt good; heavy though.(10/23).

Close grip decline bench was great. Quite a few more reps than last WO. Tri's are getting strong. Bench was better than last WO too, plus I did an extra set. Sticking w/ 60's here though. Plenty heavy aftet a lot of pressing already in WO.(7/37mins). First set of tri extensions (skull crushers) felt fairly easy. I should've stopped at 10 reps. Lost reps after that, but good work.(7/44mins). I did incline fly's next to give tri's a break. Only did 2 sets, but they were really good.(5/49mins).

I did 2 heavy sets of pushdowns, followed by 4 sets of light rope pushdowns mixed in w/ torture twists for abs.(11/60mins). Finished up with a couple heavier than normal sets of rear delt fly's. The heavier weight actually felt really good and I could "feel" it well.(5/65mins).

Very pleased with the WO. Didn't bump up any weights, but got more reps on all main movements. Progressing quite nicely. I'd better be while I'm putting weight/fat on. :)

Nutrition:
I weighed 174.0 this morning. Not bad, but I'm starting to dread what I'll weigh after the weekend. I'm going to have to try to keep it under control. I've got a couple more weeks of really trying to push the weights up before a deload and I've got to eat over maintenance to capitalize on it. But, I dont' want to get too fat in the process. Keep cals high.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	216	401	32	2,746
	Calories	864	1605	286	2,755
	Percent	31%	58%	10%	`

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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.