My Life & Body Transformation: Thu 11/15 - Upper Deload4 & Stripping off the fat

Thursday, November 15, 2012

Thu 11/15 - Upper Deload4 & Stripping off the fat

Workout:
(50#DBIncline)4x12
(120#SeatedRow)4x12
(35#DBOHP)3x10
(135#Pulldown)3x7
(50#DBBench)3x10
(80#RearDelt)3x12
(50#OHTriExt)3x10
34mins

2-hour break for meeting and lunch

(50#Crunch)30/+10,10,10,10 (5)
(Dips)2x12
(20#Flys)2x12
12mins

46mins total

Was getting ready to head over to large Sprint gym when I got an IM from boss asking for something for an All Hands Meeting presentation this afternoon. Change of plans and a lot less time before a meeting with Oracle, so had to move pretty quickly through exercises.

Incline with higher reps felt really good. Decided to try some rows and see how elbows felt. Palms facing with v-bar was really painful. Narrow overhand grip wasn't too bad. I hate not being able to hit back like normal, but all pulling movements hurt. I should probably just stop them for a while, but with my hunting trip coming up, that will be a week off lifting so I'm trying to do some work before breaking for that.

Seated OHP were good and supersetted them with some light, low-rep, pulldowns. Next was DB bench. These felt great, and pretty hard for 50#'s after hitting incline and OHP already. Chest and tri's were on fire after these higher rep sets. Rear delts were good. I was running short on time, but wanted to get Overhead Tri Extensions in. These felt great. Tri's were really pumped.

I took a 2 hour break for my meeting, lunch, etc., then went back downstairs to the gym in my street clothes and did a few quick exercises. Weighted crunches were good, but I think I need to go heavier. Doing too many reps here. Two sets each of dips and flys and called it a day.

Given the time constraints today, I got some really good work in. I wanted to hit heavy bench with light volume, but had to improvise and was pleasantly surprised with how much I liked this WO.

Nutrition:
I weighed 180.2 this morning. Stripping off the fat. Worked out fasted (16 hours). Cals a little higher than yesterday because of WO. Tried to eat most of the carbs w/in 2 hours of the WO (oatmeal).

		Prot	Carb	Fat	Cal
TOTALS:	Grams	236	119	22	1,619
	Calories	943	475	200	1,617
	Percent	58%	29%	12%	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.