My Life & Body Transformation: Fri 5/17

Friday, May 17, 2013

Fri 5/17 - GBR Upper

Thur 5/16 - Rest
- I weighed 174.4 this morning. Good nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	238	66	33	1,526
	Calories	953	264	293	1,511
	Percent	63%	17%	19%	`

Fri 5/17 - GBR Upper
Workout: (Fitness First)
(85#DBBench)6,6,6,7+135#x13 Awesome
(135#T-bar)6,6,6,8 Great
(115#OHP)4x5
(Pullups)4x8 V. Good
(65#DBInc)10,8,7
(180#CableCrunch)3x8
(135#CGBP)9,6
(45#Curl)2x8
(150#TriPushDn)11/+3,3,3
43mins + 18 w/u + 6 c/d = 67 mins total

A little less volume today (4 sets for main movements instead of 5) due to the cut.

Bench was good and glad I got 7th rep on last set, but worked pretty hard for that. Once last set was done I went right to the bench and did 135# 13 times. This felt REALLY good. T-bar rows were really good so I pushed the last set.(13mins)

OHP was pretty good. Bothered lower back again. I don't really want to do these seated, but might have to remember to bring the belt on upper days for this. Pullups were really good today and I got 8reps/set w/o too much strain (to protect elbows).(12/25mins)

I was planning on doing Iso Incline, but someone was using that so I did DB's. Hit a bit of a wall here. I've got to believe from the cut. Still good work. Cable crunch were good/hard. This is "heavy" for me.(10/35mins).

Close grip bench was good the first set. 2nd set I completely hit the wall and decided it'd be better not to do another. Curls were good. Noticed I'm getting pretty vascular due to leanness.(6/41mins). Finished up with tri pushdowns myo-rep since I stopped after 2 sets of CGBP.(2/43mins).

Very pleased with this WO given my diet this week. Very happy I've been able to pretty much maintain strength while cutting and getting progressively leaner.

Nutrition:
I weighed 173.4 this morning. Cut is going very well. Lowest and leanest I've been in a year. Getting close to the leanest I've ever been. Time to eat this weekend. Ate quite a bit today - kept fat low, protein the same (could have been lower) and mainly more carbs.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	255	337	45	2,748
	Calories	1018	1347	405	2,770
	Percent	37%	49%	15%	`

No comments:

Post a Comment

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.