My Life & Body Transformation: Fri 1/11

Friday, January 11, 2013

Fri 1/11 - GBR Upper

Workout: (Fitness First)
(155#Incline)4x6 Bump in weight-very good
(110#IsoLatRow)4x10 Bump in weight-very good
(60#DBBench)12,11,10 good
(Pullups)3x6
(50#IsoLatShldr)3x10'
(35#IncFly)2x10 chest done
(75#OHTriExt)10,8 tough
(25#Lat/RearDelt)8/10,8/10,0/10
(30#HammerCurl)10/+4,3,3,3
(120#TriPushdn)12/+4,4,4
54 mins
+w/u, c/d total=74mins

Incline was really good with another bump in 10lbs. I asked someone for a spot the last 2 sets because I was afraid of a repeat of getting stuck like last week. I didn't need any assistance on the reps and with a spot, really should have been going for 7's. Very good though. I bumped up weight on rows again. LOVE this machine. Will probably stick with this weight because last two sets were tough and I really like to squeeze at contraction on this movement - can't do that with any heavier wieght.

Like last WO, 60#DB bench was really good after heavy incline. Again, first set was easy and I was going to bump up weight, but they got really tough, really quickly. Pullups were OK. Right elbow pretty bad today. I need to stretch a lot and not let up on that. I can't be doing pullups every WO, so need to come up with a different 2nd back movement.

Shoulders and flys were good, but both were tough today, I think from pushing incline/bench pretty hard. Chest was done after 2 sets of fly's.

Triple set of tri's/delts was good. I hit a 3rd set of rear delts because they were feeling good. Really tried to activate the traps at the top.

Curls were hard and I got less reps than last WO. I think because rows were heavier today and bi's were already fatigued. Tri pushdowns were good, but probably not necessary.

I warmed up on the treadmill for 10mins, c/d 10 mins for total of 20. Overall a really good WO with a couple bumps in weight. I'm pleased with progression while cutting.

Nutrition:
I weighed 181.6 this morning (up over 2lbs from yesterday). I went out for Sushi with Sarah last night, so that's the reason for the bump I'm sure. Good to get some carbs, just wish they would have been on a WO day.

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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.