My Life & Body Transformation: Fri 4/12 - GBR Upper (Great bench!

Friday, April 12, 2013

Fri 4/12 - GBR Upper (Great bench! - Pec)

Thu 4/11: Rest
Nutrition:

		Prot	Carb	Fat	Cal
TOTALS:	Grams	237	86	35	1,594
	Calories	948	343	315	1,606
	Percent	59%	21%	20%	`

Fri 4/12: GBR Upper
Workout: (Fitness First)
(195#Bench)5,5,5,5,7 Weight bump - Great!
(Pullups)7,7,7,7,10 Great
(70#DBIncline)4x8 Right pec strain
(135#T-Bar)4x8 Good - heavy
(100#IsoRow)3x10
(40#Curl)3x7
(55#SkullCrusher)12,10 Weight bump - Good
(HangingLegRaise)3x12 V. good
56mins
+18 w/u + 11 c/d = 85mins total

Bumped up the weight on bench by 10#s. On the 2nd set, my wrists "collapsed" after the last rep and really hurt. I think I just lost concentration for a second. So, I asked for a spot on the 3rd set to make sure I had someone there in case it happened again. No problems. I asked for a spot on the last set because I wanted to go for more than 5 reps. I got 7 w/o any assistance. These were REALLY good and a good weight to stick with again. Pullups were really good today too.(18mins)

DB incline felt really good until after the 3rd set. I felt some slight sharp pain in my right pec. I went ahead and did another set, but probably shouldn't have done that. Stupid! Bumped the weight on t-bar row and they felt good, but were heavy.I didn't have any other chest work written into the WO, and a good thing because I would have scrapped it due to pec strain.(17/35mins)

Iso rows were good and I combo's them with curls. I wanted to go heavier w/ curls, but already a lot of pulling and since supersetting with rows I used 40#'s and that was PLENTY heavy.(11/46mins)

I had CGBP pencilled in, but switched to skull crushers. CGBP is more tri's than chest, but wanted to play it safe due to my pec. Skull crushers were good and supersetted w/ hanging leg raises. They were really good too and I got legs really high and controlled.(10/56mins)

Very good WO. Really happy with reps on increased bench weight, especially after a low cal/carb day yesterday. I iced my pec and took some advil when I got home. I hope it'll be OK. I'd like to get another upper WO on Sunday.

Nutrition:
I weighed 181.2 again this morning. WTF? I thought for sure I'd be lower after yesterday. Solid day today. Tried to keep carbs post-WO, but did treat myself to 8oz of sweet frog.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	229	202	39	2,057
	Calories	916	808	354	2,077
	Percent	44%	39%	17%	`

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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.