My Life & Body Transformation: Thu 12/6

Thursday, December 6, 2012

Thu 12/6 - Upper (fat coming off)

Workout: (fasted)
(75#DBIncline)7,7,6,5 good
(155#SmithBOR)4x10 very good
(155#SmithBench)12,10,10 great
(115#Row)3x10
(95#SmithOHP)3x10 great
(30#IncFly)3x10
(65#OHTriExt)3x10 great
(50#RearDelt)3x10
(T-Twist)30/+10,10,10
(60#TriPushdown)3x10
55mins

DB incline was good. I didn't get quite as many reps as Sat (8,7,6,6), but glad I was able to keep at same weight. I was going to try to do pulldowns or 2 sets of pullups, but that hurt elbows bad on warmup, so I did bent over rows, which were really good. Smith bench was excellent and then I used the row machine that I'm liking at the large Sprint gym.

Smith OHP was good and I really felt it in my traps on extension/felxion. Incline flys were decent. Overhead tri extensions were hard, but really good. I really felt it in my tri's. They were well worked from all the pushing already. I did rear delt on the machine, did torture twists for abs and a couple quick sets of tri pushdowns on the dip assist/med ball. These weren't as good today, and were really un-necessary.

Excellent WO, especially given low carbs/cals and working out fasted. Very happy w/ today.

Nutrition:
I weighed 180.2 this morning. Decided not to increase carbs/cals much today. I did have some Cherios w/milk after my WO, but decided not to eat the apple and banana I took to work with me. I must have went to the fridge 5 times for that darn apple. This weekend will be tough to keep clean with the kids. I'm thinking I'll get to the gym early Sat AM before they wake up for a tension WO and have a "re-feed" after (e.g. a day with carbs).

Thu	Time	Item	Size	Prot	Carb	Fat	Cal	Weight
12/6/2012	11AM	BCAA	10g					180.2
	11AM	WO - Upper
	1PM	Creatine	5g
	1PM	Whey Shake W1	1 scoop	30	4	1	140
	1PM	Milk (Fat Free)	1 Cup	9	13	0	90
	1PM	Cherios	1.5 Cups	5	30	2	150
	1:30PM	Chicken	4oz	28	0	1	120
	3:30PM	Salad	16oz	9	21	0	114
	3:30PM	Chicken	6.9oz	48	0	2	207
	5:15PM	Jerky (Walmart)	1oz	14	3	1	80
	7:30PM	Chicken	6.6oz	46	0	2	198
	7:30PM	Yellow Squash	6oz	2	5	0	30
	9:30PM	Jerky (Walmart)	1oz	14	3	1	80
	9:30PM	Casein Protein C2	1 scoop	24	3	1	120
	All Day	EFA's	10caps	0	0	10	90
	All Day	Almonds	1/2oz	3	3	8	93
				Prot	Carb	Fat	Cal
		TOTALS:	Grams	231	86	27	1,512
			Calories	926	343	246	1,515
			Percent	61%	23%	16%	`

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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.