My Life & Body Transformation: Thu 12/19

Thursday, December 19, 2013

Thu 12/19 - GBR Upper

Wed 12/18 was a rest day. I weighed 176.8.

Thu 12/19:
Workout: Golds
(115#OHP)5x5
(150#Pulldown)5x8
(70#Inc)4x8
(155#BOR)4x8
(60#Bench)10,8,8
(155#DecCGBP)3x9
(LegRaise)3x15
(25#LatDelt)3x10
(30#IncCurl)10,8,6
(70#Rope)15/+5,5,5
(75#RDelt)15/+5,5,5
73 + 10 w/u = 83 mins

Had a ton going on at work today, including a pot luck. I didn't go overboard there, but didn't really feel like working out after. I was going to skip this WO, but that would have messed up my weekend WO plans, so I went ahead w/ it. Glad I did.

OHP was good. I didn't get as many reps as last WO at this weight, but still happy w/ it. Supersetted w/ pulldowns which were really good and MUCH easier on my elbows (left one has been terrible lately). I didn't go super heavy, but used some technique I watched a video on yesterday which really activated the lats a lot better than pullups.(20mins). Incline was really good. Probably could've done more reps, but didn't want to push too hard. Supersetted bent over rows.(18/38mins). These 4 movements really make up a WO by themselves, especially like today when I did them all fairly heavy and pushed pretty hard.

Bench was good and this is 2nd WO that it hasn't killed my shoulders. My right was still a little painful, but not too bad.(8/46mins). Close grip bench was good, but already a lot of pressing, so I lost a few reps. Supersetted leg raises here.(12/58mins). I was starting to fade, but wanted to get some delt and arm work in. I combo'd lateral delts and curls with short rests. Biceps died here.(8/66mins) Finished up w/ rope pushdowns and rear delt flys myo-rep style.(7/73mins).

Awesome WO. No PR's or anything, but just really solid lifts, especially the first 4. Very pleased. Feeling pretty "big".

Nutrition:
I weighed 174.6 this morning. I'm feeling good and just feel much better around 175 pounds. I look and feel "bigger". When I cut down to below 170 I just don't feel comfortable and can't eat. At 175 I can eat a good amount to fuel WO's, even if I'm not quite as lean. After the holidays I'd like to bulk slowly to 185 and cut SLOWLY down to 175, not RFL - no carb style.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	215	333	58	2,704
	Calories	861	1331	518	2,710
	Percent	32%	49%	19%	`

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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.