My Life & Body Transformation: Wed 10/30

Wednesday, October 30, 2013

Wed 10/30 - Push Day

Workout: (Golds)
(75#DBInc)8,8,8,8,8 V. Good
(95#OHP)8,8,8,8 Great
(135#DecCGBP)11,11,11 Great
(65#DBBench)7,55#x8 WTF!?!? Ouch.
(75#TriExt)10,10,8
(195#Crunch)10,9,9
(140#TripPushDn)2x11
(KneeCrunch)25,20,25,20
(40#RopePushDn)15,12,15
(35#CableFly)2x12
66 + 14 w/u + 13 c/d = 93mins

Incline was really good today, but it was quite hard and I had to take a little more rest than 2.5 mins the last 2 sets. Pleased that I got 8 across, but want to get these w/ good form, comfortably on 2.5min intervals before bumping up. That's the goal, but I might not get there this cycle, and that would be OK.(15mins). OHP was good today and I got 8 across which I didn't get last WO. I might bump up slightly next WO. These are tough right after incline.(11/26mins).

Decline close grip bench was great today getting 11 across. I'll bump up next WO.(7/33mins). DB bench was brutal. My chest/tri's were worked already. Only got 7 reps on first set (was getting 10). I dropped to 55#DB's and figured I'd get 10-12. Nope, got 8. Done. Really bothered my R shoulder as well.(5/38).

Tri extensions (skull crushers) were good today. Only got 8 on last set and didn't try for more because it was bothering my L elbow. Still good work. Combo'd these with cable crunches at the highest weigth I've ever done.(12/50mins). Next I did heavy tri pushdowns and lighter rope pushdowns combo'd w/ knee crunches. These were good, especially the lighter rope pushdowns. It also felt good to go "heavy" for a couple sets too.(12/62mins). Finished up w/ 2 sets of cable fly's from low-to-high position to hit upper chest.(4/66mins).

Really good WO. I really could've used another day rest before this one, especially since I decided to hit some chest and OHP on Monday (stupid). WO was a little too long w/ warmup and c/d. Left elbow is in bad shape, R shoulder still acting up but not terrible. Going to keep pushing hard for hopefully 2 more weeks, then a deload.

Nutrition:
I weighed 172.8 this morning. Not a bad weight. Kept calories up today to feed the WO.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	380	49	2,806
	Calories	868	1520	442	2,830
	Percent	31%	54%	16%	`

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.