My Life & Body Transformation: Friday

Friday, May 4, 2012

Friday - It's Official...

Well, I'm officially into the 160#'s and thought I'd include the obligatory picture as proof.

Friday 5/4/12 - Chest/Tri's/Core

Workout:

(50#Bench/TortureTwist)5, Bench felt really good (15,10,9,7,8) w/ 50#'s and the Torture Twists were great, and HARD!

(45#Incline/RevChrunch)5, Incline felt good (10,9,8,7,7), hard to feel how well reverse crunches were working lower abs.

(45#Dips/100#Flys)5, Dips hard again (10,8,7,6,5) as has been the trend after hard bench and incline.

(40#TriExt)5, Still loving these and think they really work well.

(60/70#TriPushDn)5, Did 4 sets with straight bar today, last set drop set all to failure w/ 60/50/40#s.

Total: 61 mins

Chest: 15
Tri's: 15
Core: 10
Total: 40 sets

Comments:
Great workout! 5 sets of everything was the theme today I guess.
Changed today and did flat bench first before incline & used more weight. Had been doing incline
first for probably 10 weeks (need to check WO log). The Torture Twists were great! You sit your butt perpendicular to the bench and hook your feet under something (another bench) so you can lean back. When leaning back you twist from left to right, holding it 3 seconds on each side. Here's a video on how to do them. Did 8 reps to each side on each set. Will be doing these frequently because I could really feel them working. Reverse crunches, not sure, not sold on them. Planks probably better or Captain Chair leg raises, though there the hip flexors come into play a lot. Dips still a struggle after heavy chest workload, but I guess I'll live with that and just hope to get stronger there. As noted, still loving the overhead tri extensions. Push downs were good with straight bar. I've been using the rope and like how that hits the outer head, so did last drop set with rope. Overall a really great workout. Got my feed bag on after this one.

Protein:
7AM Whey shake & creatine 30g
7:45AM Oatmeal/pb/berries 5g
10AM Shake 30g
10:15AM Yogurt 15g
10:30AM Workout
Noon Milk/BrownRice/PorkLoin & Creatine 15g
Chicken from salad bar 12oz. = 90g
12:45PM Salad/KidneyBeans/Chicken 30g
3:45PM Chicken & salad 30g
7:15PM Burger 45g (plus some fries and sweet potato fries) Major cheat meal w/ kids at Melt
11:15PM Shake 25g
Total: 225g (and plenty of carbs and fat - won't be in the 160's tomorrow AM!)

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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.