My Life & Body Transformation: Wed 2/6 - GBR Upper

Wednesday, February 6, 2013

Wed 2/6 - GBR Upper - 80#DB's

Workout: (Fitness First)
(80#DBIncline)4x6 Awesome! Weight bump
(115#IsoLatRow)4x8
(55#IsoIncline)3x12 Good - New exercise
(90#T-Bar)4x10 Very Good
(70#IsoLatShldr)4x8
(90#RearDelt)3x10 Real good today
(45#InclineFly)2x10 Very good - weight bump
(40#HammerCurl)8,8 Hard
(130#TriPushdn)16/+5,5,5,4
(75#Crunch)15/+5,5,5,5
(BallPike)3x12
58mins
+12w/u + 15c/d = 85mins total

I decided to bump up the weight to 80lb DB's today on incline and hoped to get 4x6. Got it! Last rep was tough, but these were awesome today. Getting up there in the big boy range (or so I like to think anyway). I'm glad I got the reps I thought I could get and didn't have to drop the weight back down. Progress! Rows were good. Instead of doing high-rep bench, I decided to do some high rep incline on the iso rep incline machine. These were good, but could have used more weight to keep reps in the 10 range. I did 4 sets of T-bar and I really tried to squeeze at contraction. Really good today.

Shoulder press was really good even after iso incline which is a similar motion. I thought my tri's were going to be fried, so I was happy I still got 4x8. For whatever reason, rear delts were really good today. Just had a better mind-muscle connection or something. I bumped up the weight on incline fly's and these were really good and I was happy to be able to get sets of 10 even though I'd already hammered heavy and high-rep incline.

Curls were hard today and felt heavy from the get-go. I think because I did more rowing than normal. Tri pushdowns were OK and I finally got back to some ab work that I'd been neglecting. Gotta remember how good the heavy crunches followed by ball pikes feel. Did my normal w/u + c/d routine and called it a day. Great WO today! Very pleased.

Nutrition:
I weighed 180.8 this morning. Good nutrition day today. High protein (1.4g/#body weight) mainly because I forgot I ate a chicken breast at 8PM so I had a larger than normal protein shake this evening.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	255	86	29	1,648
	Calories	1021	344	261	1,625
	Percent	63%	21%	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.