My Life & Body Transformation: Thu 12/12 - GBR Upper

Thursday, December 12, 2013

Thu 12/12 - GBR Upper - End of RFL Cut

Workout: Golds
(75#DBInc)8,8,9 Good
(135#BOR)3x10 V. Good
(95#OHP)3x10 Nice
(35#Pullups)6,6,8 V. Good
(65#Bench)10,6 Uh oh
(155#DecCGBP)8,8,7 Double uh oh
(LegRaise)3x15
(70#OHTri)10,8
(30#IncCurl)12,10
(25#Lat/RearDelt)2x10/10
(80#IsoRow)3x10
(AbductorRaise)3x15
(195#Crunch)2x10
73mins

Stretch:
(Hamstring)2x1min
(Abductor)2x1min
(Quad)2x1min
15mins
73 mins + 10 w/u + 15 PT = 98 mins

Last day of the cut and had another really good WO. Incline felt heavier than my last WO, but I still got the same reps. Bent over row was great and I got more reps today. Need to keep this movement in the routine and up the weight.(14mins). OHP was good, but some dude was in the rack for 20 mins dicking around so I had to get the bar up from the incline bench to do them which was a pain. Pullups were good again. Left elbow real painful though. (14/28mins). I added in flat DB bench today for some chest volume...kind of. First set of 10 felt good. 2nd set I was totally done at 6 reps. Whoa! Not good. (6/34mins).

I was going to do leg press and RDL today, but started to warm up on the leg press and it just wasn't happening. I felt tight and would've needed some time to warm up my legs and this WO was already going to be too long today. Decline close grip bench fell off today, but that's nothing too worrisome. Leg raises were good and I tried to focus on good reps w/ back felxion to work the abs and not hip flexors as much.(13/47mins). OH Tri and curls were OK. (7/54mins). I did 2 sets of lateral & rear delts (6/60mins) and then did some more back work w/ iso rows combo'd w/ abductor leg raises and cable crunches.(13/73mins). Finished up the WO with my PT stretches.

Very pleased w/ this WO at the end of a successful 10-day RFL cut.

Nutrition:
I weighed 169.8 this morning. Quite pleased. Thought I'd be a little lower but still looking and feeling quite lean, but kept strength up incredibly well on no carbs for 10 days. Time to get the feed bag on today. First bowl of cereal today after my WO tasted AMAZING!!! Ate about 1,000 cals over maintenance today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	250	544	59	3,716
	Calories	999	2174	533	3,707
	Percent	27%	59%	14%	`

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.