My Life & Body Transformation: Sun 10/13

Sunday, October 13, 2013

Sun 10/13 - Push Day

Workout: (Golds)
(70#DBInc)6x8 Awesome
(60#DBBench)10,9,8 V. Good
(65#OHTri)10,10,10,9
(30#CableFly)3x12
(180#Crunch)15,15,12
(115#CGBP)12,10,10 Great, controlled reps
(130#TriPushDn)2x12,40#x12,12
(T-Twist)20,16,16
(20#RDelt)3x12
(35#FDelt)3x10
58 + 12 w/u + 10 c/d = 80mins

Warmed up really well today including ramping up mini-sets of DB's. Started first working set of DB incline w/ 65# DB's. This felt pretty easy so I decided to bump the weight up to 70#'s. I wasn't planning on trying to bump up until next WO, but it felt right. I did 5x8 at that weight and it felt REALLY good. (16mins). Tried to keep intervals to 2.5 minutes.This was more volume than I've been doing and it felt really good. I'm going to try to stay this course as I build back up instead of trying to bump weight too quickly (check the ego at the door). DB Bench was good, really good reps, but chest/tri's already worked fairly hard so these weren't "easy" by any means.(7/23mins).

OH tri's were good. Same weight, a few more reps than last WO.(6/29mins). Cable fly's felt really good. Liking this movement as a "finisher". Combo'd them w/ cable crunches which I got more reps on than normal.(9/38mins). Since I'd already done a lot of pressing, I went fairly light on close grip bench press. Really controlled the weight on the negative and tried to explode up. Very good reps, though I should do these heavier and earlier in the WO.(6/44mins).

I did 2 sets of heavier tri pushdowns and 2 lighter sets with the rope. Combo'd w/ torture twists (bothered lower back).(8/52mins). I did rear delts with DB's today and they felt really good. Traps were tight from pulling yesterday. Combo'd w/ front delt raises.(6/58mins).

Awesome WO. I wasn't planning on bumping up incline this soon. Gaining strength back quickly, but will try to keep reps/sets a bit higher than last cycle.

Nutrition:
I weighed 174.4 this morning. A bit bloated from Chipotle/sushi/Sweet Frog yesterday. After another big WO, ate big again (sushi for lunch, dinner out for Rachel's b'day and sweet frog for dessert.

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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.