My Life & Body Transformation: Sat 10/20

Saturday, October 20, 2012

Sat 10/20 - FB SD Hyp

Workout:
Group1
(135#Incline)10,9,8,8,7 Good!
(T-BarRow)90#X6,6,7 115#X5,5
(6Plate-LegPress)4X10, 2platesX40 Good.
24mins

Group2
(Chinups)10,7,10,8
(40#Dips)5X5 Good.
(135#DeadLift)4X12
22mins

Add-ons
(80#RearDelt)12/+4,4,3,3,3
(35#Crunch)15/+5,5,5
(LyingLegRaise)15/+5,5,5
(30#HammerCurl)11/+4,4,4
13mins

61 mins
Chest: 10
Back: 9
Legs: 9
Shoulders: 6
Bi's: 4
Abs: 8
Total: 28 sets (46 with Add-ons)

I decided to do incline today because I did heavy flat bench yesterday, and I'll be transitioning to incline instead of flat bench for the next 3-week cycle. This was really good and a good weight to work to 4X10 before bumping up. T-bar rows were pretty good, but hard time "feeling it" in my back today. 6plates leg press was a good weight, and hard. Burned the quads out with 2plates for 40 reps. Ouch! Really good G1.

Chinups were good, but the grip I was using hurt my elbow and couldn't hold it with my hands on the 2nd set. Last 2 sets I worked in with someone on the squat cage so I could do them on a plain old straight bar. Much better. Weighted dips were really good again and had to really work to get the last rep up. Perfect. I did heavy deads yesterday, so I went light today with high reps. By about the 10th rep on each set these got really tiring. Took a lot of energy doing high reps.

Added on rear delts, some abs and curls. I tried some rolling DB tri-extensions, but they really hurt my elbow so I gave up on them quickly.

Great WO! It took a while. Ran into someone I knew at the gym and took a bit of time setting a few of the exercises up. I'm beat. Time to eat!

Nutrition:
I weighed 175.6 this morning. Ate 1,000 calorie lunch after my WO (I worked out fasted as usual). Upped calories by a little over 100. No WO tomorrow, so maybe slightly less, but depending on weight tomorrow morning, I might have to get calories up close to 3,000/day on hard WO days.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	237	340	38	2,634
	Calories	950	1362	341	2,652
	Percent	36%	51%	13%	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.