My Life & Body Transformation: Wednesday 5/9

Wednesday, May 9, 2012

Wednesday 5/9 - Chest/Tri's

Workout:

(50#Bench/Twist)5, Really good bench (15,12,10,9,8) and torture twists (20 reps each set)

(45#Incline/HangAbs)5, Good incline (10,9,8,7,7)

(45#Dips/25#Flys)4, Dips really hard (7,6,5,5). Did dumbel flys today instead of pec deck.

(45#TriExt/CableCross)5, Good overhead tri extensions. Might bump weight up next time. Still not sold on cable crossovers. Doing them from low hand position to high.

(100#TriPushDn/25#Crunches)5, Good push downs.

Mins: 68

Chest: 20
Tri's: 15
Core: 15
Total: 50 sets

Comments:
Another fantastic workout. Really pushed bench and incline today getting a couple of really good reps at failure in the end of each set. I liken this a little bit to long runs when I was training for the marathon. On those long runs (20+ miles), it was really just getting through those first 15-17 miles to get to the last 5 miles where the work was really done and progression made. Same thing here, only completely different :) This is probably why dips were so low again. I should really try body weight dips when fresh sometime soon (similar to pullups). Used much heavier weight on tri push downs today. First 3 sets with straight bar, lightened the weight and used rope for last two sets (80#). Final set did 80#, 60#, 40# drop set all to failure. After the above workout, I did one set of peck deck and one last set of overhead tri extensions. Wanted to get a pump in my chest at end, then figured, what the hell, I like those overhead tri extensions so bad, and I only did 4 sets of dips, let's do another set of those so I get 15 sets of tri's. Silly, I know. Really good core today with Torture Twists, hanging leg raises and weighted crunches even though I didn't do planks. Gotta start those at home after cardio.

Protein:
6:15AM Whey shake & creatine 30g
7AM Oatmeal/berries 5g (decided to cut out pb today & gotta go easy on the almonds)
9AM Yogurt 15g
10AM Whey75/Casein25 30g .5apple
11AM Workout
12:30PM Chicken & brown rice 35g & creatine & .5apple (rice still leftover from PeiWei - love this stuff!)
1PM Salad (Spinach,brocoli,onion,mushroom,red peppers,garbonzo beans,kidney beans,carrots,banana peppers)
Got 12oz of chicken at salad bar too, but ate the chicken I brought from home. Chicken = 85g
4PM Chicken & salad 35g
8PM Chicken, carrots, snap peas 35g
9:45PM Chicken 15g
11PM Casein shake 25g

Total: 225g

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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.