My Life & Body Transformation: Sun 12/22

Sunday, December 22, 2013

Sun 12/22 - Push Day

Workout: (LA Fitness)
(115#OHP)5,5,5,5,7 V. Good
(70#DBInc)8,8,8,10
(65#DBBench)8,8
(165#DecCGBP)3x10 Wt. bump, very good
(LegRaise)3x15
(70#OHTri)10,10,9
(25#LatDelt)3x10
(45#FrontDelt)3x8
(Rope)15/+5,5,5,5
(ChestFly)3x10
90mins + 8 w/u = 98mins

Sarah and I hit the gym together again this morning. She's turning out to be a good WO partner. She's getting the hang of most of the movements, and she's willing to work hard in the gym. I can appreciate that.

OHP went well. First set didn't feel easy by any means, but I just felt stronger as the sets went along. Happy w/ 7 reps +30 second hold at the end. Incline was really good and I got 10 reps on the last set. Sarah helped a touch on the last rep. Bench felt really good, but stopped at 2 sets because I had fly's planned later in the WO too.(34mins). Already a lot of good, heavy, pressing to this point.

Because of the weights Sarah and I were using on CGBP, it was convenient to just bump the weight to 165 lbs. I'd been meaning to bump weight here anyway. I kept same reps as normal at this higher weight. VERY pleased with this, especiall coming after a lot of pressing already. Combo'd with leg raises, which was a pain in the ass because peopel were using the captain chair so we ended up doing 3 sets at 3 different locations. 2 of the sets were haning from the pullup bar. I love how these feel, but it's just too hard on my shoulders and elbows hanging for that long.

Next we did a triple set of lateral delt, front delt and OH tri extensions. Front delts were a bit too heavy w/ a 45# plate, but LA Fitness doesn't have 35# plates. Finished up the WO w/ rope pushdowns and 3 sets of chest fly's. Chest fly's felt great on this machine. Got a great pump.

VERY pleased with this WO. Some great pressing. Got higher reps on OHP, which is my main press movement I want to progress on during this training block, so that's very positive. Very pleased with bumping weight on close grip decline and keeping reps. I should bump again soon.

Nutrition:
I weighed 177.0 this morning. Surprised I was that heavy, but better to feed great WO's this weekend than to worry about a small weight spike.

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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.