My Life & Body Transformation: Fri 6/28

Friday, June 28, 2013

Fri 6/28 - GBR Upper

Thu 6/27: Walked 30 mins before work.
Nutrition: I weighed 179.8.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	240	168	36	1,952
	Calories	962	674	324	1,960
	Percent	49%	34%	17%	`

Fri 6/28:
Workout: Fitness First
(155#Incline)4x8 Great
(100#SeatRow)4x6 V. good
(40#IncFly)3x10
(100#T-bar)3x10 Great
(Pullups)3x8
(25#LatDelt)3x10
(40#Dips)3x8 V. good
(40#Curl)2x10
(30#HCurl)2x12
(150#TriPushDn)2x10
(TortureTwist)24/+8,8,8
48 mins + 17 w/u + 11 c/d = 76 mins total

Shoulders (especially the R one) have been bothering me a lot. I warmed them up at home and then some more at the gym before starting. I think this helped.

I stuck w/ BB incline today and bumped the weight. These felt great and 4x8 was the perfect volume and intensity that I wanted today. I bumped up seated rows and they were really good. Normally when I go heavy on these, I don't "feel" it quite as much, but today I definitely did.(14mins)

I decided to do incline fly's as my 2nd chest movement instead of bb bench or lighter DB incline. These felt really good. T-bar was great today. I bumped up the weight for higher reps and kept strict form. Really good combo.(10/24mins)

Since my shoulders have been giving me fits, I decided not to do OHP today and did lateral delts (which need work anyway) with pullups. Pullups were really strict and above the bar.(8/32mins)

Weighted dips were really good and I used the same DB's for curls. I only did 2 sets of curls and then did 2 sets of hammer curls w/ 2 sets of tri pushdowns.(13/45mins). Finished up with some torture twists for core and called it a day.(3/48mins)

Great upper WO. Shoulders held up well and I'm really liking barbell incline again. It hasn't bothered my elbows the last 2 times I did it. I should probably alternate with DB's though before things start hurting again.

Nutrition:
I weighed 178.8 this morning. A tad lighter than I wanted to be, but w/in target. Going to eat a lot today and try to keep weight between this and 180 for tomorrow.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	254	374	55	2,992
	Calories	1018	1496	491	3,004
	Percent	34%	50%	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.