My Life & Body Transformation: Fri 8/23

Friday, August 23, 2013

Fri 8/23 - Upper High Rep

Workout: Fitness First
(135#Inc)3x12 V. Good
(90#T-bar)3x12
(70#IsoShldr)10,9,45#x10
(90#IsoRow)2x10
(140#TriPushDn)12,10
(40#Curl)2x10
(90#RearDelt)2x10
(35#FrontDelt)2x10
(180#Crunch)11,9
(KneeCrunch)2x15
(T-twist)12,16
(PecDeck)20,15,15
(Pullups)2x8
43 mins + 10 w/u + 7 c/d = 60 mins total

Wasn't sure if I was going to work out today, but want to cut through Saturday and have a FB WO on Sunday and start carb load/refeed. So, that means a Saturday WO was pretty much out. Anyway, I decided to do a higher rep upper WO.

Barbell incline was really good. This was a good weight for the reps and effort I wanted today. T-bar was good, but these get hard w/ high reps after a few sets.(11mins). I went a little too heavy on iso shoulder press, but it was OK. I dropped the weight for the last set. Iso rows were good. I haven't done these in a while and it felt good to do them again.(6/17mins).

I went a little heavy on tri pushdowns as well. Would've liked 2x12. Curls were good, but I was swinging on the 2nd set. Really starting to feel worn out by this point in the WO.(6/23mins). The rear delt/front delt combo was good, especially front delt w/ a 35#plate.(5/28mins). Ab work was ok, but harder than last WO.(5/33mins). The rest of the WO was spur of the moment. I did some torture twists and high rep pec deck (probably stupid).(6/39mins). I cooled down and then decided to do 2 sets of pullups.(4/43mins).

Good workout. The extra volume at the end was unnecessary and probably pointless. I just wanted to get some work in today but not too much because I want to be fresh for Sunday's WO. I'll need it because I'm really feeling depleted and Sunday will be my last heavy WO on this cut.

Nutrition:
I weighed 174.2 this morning. Good, but honestly w/ how hard I've been cutting I thought I'd be closer to 170 by now. Oh well. Feeling fairly lean and going to try to do a controlled carb refeed for once starting Sunday after the WO. Tight nutrition day again today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	244	54	21	1,387
	Calories	975	216	188	1,379
	Percent	71%	16%	14%	`

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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.