My Life & Body Transformation: Fri 4/5

Friday, April 5, 2013

Fri 4/5 - GBR Upper

Workout: (Fitness First)
(85#DBIncline)6,6,6,6,5 Great - Rep PR!
(CGPullups)6,6,8,10,8 Good
(155#Bench)4x8 WTF! Sucked
(125#T-bar)4x8
(55#IsoIncline)3x10
(90#IsoRow)3x10
(145#CGBP)7,6,6
(150#TriPushDn)10/+3,3,3,3
51mins +10 w/u + 14 c/d = 75mins total

DB incline was really good and I got the 6th rep on 4th set that I didn't quite get on my previous best. I didn't even attempt a 6th rep on 5th set. It wouldn't have been close. I wasn't really feeling "up" for this WO either and really was just considering doing 5x5, but glad I pushed it a bit. Close grip pullups were good, but I got a little overzealous on the 4th set. I should have just done 5x7/8.(20mins)

I've been stuck on chest press and have been wanting to get back to flat bench, so I decided to do it today. I was expecting 5x10 fairly easy at this weight. Boy was I wrong. 4x8 was tough. It was after heavy incline, but still. This isn't much better than my close grip bench work for tri's, later in the WO! REALLY gotta work on this! T-bar was good. I ate low carbs yesterday, and I could tell energy was falling off here.(14/34mins)

Iso incline was good and I bumped up the weight during 1st set. Still love iso rows, but gotta do some seated rows soon.(9/43mins)

Close grip bench was pretty good, but tri's dying by this point. Notice how this is only 10#'s lighter than bench, and done later in the WO. (5/48mins). Finished off with myo-rep set of tri pushdowns that felt good, but heavy. I was going to do skull crushers again, but someone was using the EZ bar.(3/51mins)

Overall very pleased with this WO. Great incline, and identified something I really need to start working on - flat BB bench. I might have to start using that as my first focused movement, but it's going to be tough making a ton of progress on a cut.

Nutrition:
I weighed 181.6 this morning. Thought I'd be lower with significantly reduced carbs yesterday. Normally when I cut carbs, I drop 3-4 lbs (water) quickly.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	276	273	56	2,651
	Calories	1104	1093	504	2,701
	Percent	41%	40%	19%	`

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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.