My Life & Body Transformation: Thurs 12/20

Thursday, December 20, 2012

Thurs 12/20 - GBR Upper

Workout: (Worked out at Fitness First)
(135#Incline)4x10 Good
(135#BOR)4x8
(135#Bench)12,12,9 Hard
(80#IsoLateralRow)3x12 Aweome!
(IsoLateralShoulder)35#x15,45#x12,12
(30#IncFly)2x10
(65#OHTriExt)3x10
(20#LatDelt)3x12 Good
(25#RearDelt)3x12
(HammerCurls)35#x7,30#x10
(TortureTwist)30/+10,10,10
57mins
+13 mins on the dreadmill=70mins

Barbell incline was good, but a felt a little harder than last 4x10 WO. This was reflected in flat bench where I got less reps than last time. BARELY got #12 up on 2 set, and only 9 on last set. Really low cals/carbs yesterday & working out fasted might have played a part here. BOR's were OK, but the iso lateral row machine was really good. Good weight and good reps.

I decided to do shoulders on the iso lateral machine instead of OHP today. First set was too light, but 45#s were great. Felt a burn/pump in my shoulders more than w/ OHP. I'll do these when at this gym more often. Incline flyes were really good again today, but not really close to adding weight here. Chest is always fatigued by the time I hit these.

Overhead tri's were OK. I did more reps with lateral raises today. Probably a product of just doing them more frequently lately. Rear delt's were OK. Was planning on using the machine, but someone was on it, so I did DB's. I decided to hit curls today. I haven't done them in months due to my elbows. I did hammer curls which puts less stress on the elbows/tendons and these felt pretty darn good. Hit abs and that was that.

Good WO today. A little weaker on incline/bench, but some great work on the iso lateral machines. I'll have to try the iso lateral bench sometime soon. It felt good to do a few curls again. Walked on the dreadmill for 13 minutes that felt like an hour.

Nutrition:
Weighed 178.2 this morning. Post WO meal was a whey shake, plus a bowl of Cherios with sliced up banana. I think I could have eaten 4-5 bowls. Fairly good nutrition day. Higher carbs; still well below maintenance.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	224	146	28	1,728
	Calories	897	585	256	1,738
	Percent	52%	34%	15%	`

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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.