My Life & Body Transformation: Thu 8/29

Thursday, August 29, 2013

Thu 8/29 - GBR Upper

Workout: Fitness First
(145#Incline)4x10 V. Good
(90#T-bar)4x12
(115#OHP)6,5,5 Heavy
(Pullups)9,8
(40#Curl)2x10
(60#Bench)2x10 Good reps
(75#OHTri)10,9
(90#TriPushDn)15/+6,6,6 Very good
(180#Crunch)2x12
(KneeCrunch)20,15
(90#RearDelt)3x10
(35#FrontDelt)3x9
(60#LatDelt)3x10
74mins + 10 w/u + 10 c/d = 74 mins total

Incline was really good. Wasn't sure if I'd get 4x10 and asked for a spot on the last set. Got all reps myself, but glad I had a spot because I wouldn't have gone for 9&10 on last set on my own. Tweaked something in my lower right back during the last set and stretched it several times through the WO. Higher rep t-bar was good. 1st set was easy, and they got progressively harder (duh?). Good weight for these reps.(16mins). OHP felt really heavy today. I was only going to do 2 sets because it puts a lot of stress on lower back, but did 3 anyway. I just didn't hold it at the top after last set today. Pullups were tougher than last WO. Probably due to higher rep/sets of t-bar rows.(9/25mins).

DB Bench was really good. Not very heavy, but good controlled reps. Can't go very heavy here after incline and OHP. Curls were better than Tuesday.(8/33mins). OH tri extensions were OK. A little tough on back so I did 2 sets and one myo rep set of pushdowns. Good tri work. Abs were good.(11/44mins). Finished up with tipleset delt work. Today I used a machine for lateral delt raises and liked it a lot. Will use it again.

Good WO. Pleased with incline/bench, not so much w/ OHP/pullups.

Nutrition:
I weighed 175.4 this morning. Still dropping water from re-feed. Probably looked the best this morning. Muscles are fuller from glycogen stores, but lost the bloating from the re-feed. Wish I could take some decent pictures for tracking/comparison purposes. Nutrition just about spot on what I wanted today. Only change would be a little less protein and spread more evenly through the day and more fat.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	216	338	46	2,610
	Calories	863	1353	414	2,629
	Percent	33%	51%	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.