My Life & Body Transformation: Mon 5/6

Monday, May 6, 2013

Mon 5/6 - GBR upper

Sun 5/5:
- Hiked the River Trail at Great Falls park with Gregg and Hayden. Yesterday we went to the Apple Blossom Festival. I ate a lot yesterday.
- I weighed 182.8 this morning.

Mon 5/6:
Workout: (Fitness First)
(85#DBBench)5,5,5,5,7 Weight bump - Great
(Pullups)5x7
(OHP)105X5,115x5,5,5,5 Awesome
(80#SeatedRow)5x8
(65#DBIncline)10,10,8 V. Good
(75#DBRow)3x8
(60#SkullCrusher)10,10,8
(LyingLegRaise)25/+8,8,8,8
(45#Curl)2x8
(25#HammerCurl)2x13
57mins +16 w/u + 10 c/d = 83mins total

I bumped up the weight on bench today and was very happy with the effort and being able to push and get 7 reps on last set. Pullups were good, but elbows are still an issue so didn't push too hard.(15mins)

I did overhead press next instead of incline so my tri's wouldn't be dead. It made a difference and after the first set I bumped the weight to 115. Felt good to have 35# plates on the bar. Very pleased with these. Goal here is to get 45# plates on. Seated row was really good today and I could really feel it in my back.(15/30mins)

Incline and one-arm DB rows were both good today. I really like putting DB rows in now and then.(11/41mins)

Finished the workout with some bi/tri/ab work. Skull cruhsers were hard on the elbows and I probably should have done CGBP. Curls were really good today. Lying leg raises were good, but reps are too high here and they take too long. I didn't do hanging leg raises because hanging really bothers my shoulder (left especially) and they've been bothering me quite a bit lately.

Great WO today. It's amazing how much better I felt after re-feeding over the weekend after cutting pretty hard for a while. Now it's decision time. Do I continue to cut, or take advantage and eat slightly above maintenance and try to make some gains for a few weeks before cutting again?

Nutrition:
I weighed 181.2 this morning. Pretty dirty re-feed this weekend so I'm not surprised to be well over the 175 I was at on Friday. Decent nutrition day. I decided not to go back into immediate cut mode. I'll probably eat around maintenance this week, then cut again (today was still below maintenance req's).

		Prot	Carb	Fat	Cal
TOTALS:	Grams	228	233	36	2,153
	Calories	914	932	323	2,169
	Percent	42%	43%	15%	`

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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.