My Life & Body Transformation: Fri 2/21

Friday, February 21, 2014

Fri 2/21 - Upper

Thu 2/20 - Rest Day
I weighed 185.6 this morning. No idea how I gained weight. Sodium and water I guess.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	244	339	32	2,619
	Calories	974	1356	285	2,616
	Percent	37%	52%	11%	`

Fri 2/21 - Upper
Workout: LA Fitness
(85#Inc)7,7,7
(65#SeatRow)3x9
(115#OPH)8,7,6
(150#PullDn)3x8
(80#PushDn)11,10
(30#Rope)2x12
(35#Curl)12,10
(95#Crunch)3x10
(10#RDelt)3x10
42 min + 10 w/u = 52 mins

Yowza, what a surprise WO. I went to bed at 6am this morning, woke up at 9:15 had a work meeting and decided to go to the gym for just a quick WO. I'm busy all day tomorrow and probably won't be able to work out, so I figured I'd get a little blood moving, but still rest up for a good workout sunday. Well, I was feeling pretty good and just kept everything as heavy as I could and kept volume moderate. Not a lot of farting around or long rest periods today. Finished the WO in 42 mins, add 10 more for a good shoulder warmup and I was in an out in under an hour. That's awesome for the amount of work I did.

Incline was good. I wouldn't have gotten another set of 7 today, especially w/ short rests, but great work. Shoulder was a little tender, but not too bad. After the heavy sets I went to grab the 70#DB's for a drop set or two. Then I remembered that, A)my shoulder is still pretty ferked up and B)this wasn't supposed to be an exhaustive WO. Thankfully, I moved on. Seated rows were good - less than 2 minutes between sets here. First set of overhead press felt pretty easy, but with short rests, they got hard fast and I dropped reps.

I bumped up the weight on pulldowns and they felt good. Really worked the 3rd set. Again, short rests. Then I supersetted tri extensions and curls. Finished up the WO w/ some heavier-than-usual crunches and rear delts. Just a great WO. Really hard, but short enough where it wasn't totally exhausting and I feel really good sitting here afterward as I write this. I'm sure I'm going to crash super hard later. Dinner with the kids tonight for Elena's bday. I still need to wrap gifts and do a little prep for my fear and resentment discussion tomorrow morning.

Nutrition:
I weighed 183.0 this morning. I don't want to drop too rapidly on this mini-cut, but feeling good. Not so bloated.

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.