My Life & Body Transformation: Mon 7/9

Monday, July 9, 2012

Mon 7/9 - Chest/Tri's

Left knee was really bothering me today so I didn't do any cardio. I felt "lazy" even though I had a really good WO.

Workout:

(60#Bench)4
(InclinePressMachine/TortureTwist)5
(Dips/30#IncFlys)4, really good dips (12,9,8,8)
(55#TriExt/CableCross)4
(CloseGripBench/HangingLegRaise)4
(TriPushDn4/Core4/KickBack2)

Mins: 76
Chest: 17
Tri's: 18
Core: 13
Total: 48 sets

Comments:
Overall a really good workout, just too long. That seems to always happen when I'm in a new gym. Incline press was the best exercise of the day.

Warmed up with 2 sets of barbell bench and then did 4 working sets. First set was with 55#s, next three sets were with 60#s. Reps were about 11,7,5,4.

I did incline on an Iso Incline Press Machine, similar to this one. I started with 25# plates and added a 10# plate each set to failure. The last set I did triple drop set, taking off a 10# plate each set and getting quickly back at it. Really liked this and it really worked upper chest. I did Torture Twists today which I haven’t done in a while because I don’t want to over-work the obliques and get that “boxy” waist look.

Dips were really good today with reps of 12,9,7,6. Incline flys were good too. I almost bumped up the weight from 30#s, but wanted to make sure I got about 10 reps and turns out 30’s were plenty.

Overhead tri extensions were good and bumped up the weight to 55#s. Last two sets I did drop sets to 30#’s. Cable crossovers were good too. Not sure about the weight, but got 8-10 reps each set.

I did close grip bench on smith machine to take advantage of it. Went to failure on each set and then did a couple of partial reps to really push the tris past failure. Did hanging leg raises with the loops you put your arms through and did twisting raises rather than straight up. Liked this a lot. Wish we had these at my gym.

Last I did 4 sets of tri pushdowns @110#s with drop set from 110#s to 70#s on last 2 sets. Core was lying leg raises to reverse crunch/push hips to ceiling on a flat bench. This really worked core after other core exercises.

Nutrition:
Good nutrition today. Only posting macros.

TOTALS:	Grams	223	149	21	1,672
	Calories	890	597	186	1,673
	Percent	53%	36%	11%	100%

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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.