My Life & Body Transformation: Tue 1/7

Tuesday, January 7, 2014

Tue 1/7 - GBR Upper

Mon 1/6 - Rest day.
Ate about 2,600 cals. Weight was 179.2. That's fairly heavy for me, but not feeling pudgy really at all. Bought a pair of 34" waist jeans and had to return them and get 32" one's. Nice to be close to 180 pounds and still be in smaller jeans than I wore in college, even late in high school

Tue 1/7 - GBR Upper
Workout: IronBound 12/24
(115#OHP)7,6,6,6,95#x10 Very good.
(155#BOR)4x10 Good
(Inc)70x8,75x8,7,6 Weight bump - good
(170#Pulldown)4x8 Weight bump
(LegRaise)3x12
(70#OHTri)12,11
(40#IncCurl)10,9
(10#LatDelt)2x15
(10#RearDelt)2x10
(35#IncFly)3x10
(35#Rope)12/5,5,5,4
75 mins + 10 w/u = 85 mins

Lightened up overhead press today for some higher volume sets. They didn't turn out to be much higher volume, but felt good. Was hoping for sets of 7, but couldn't hold those reps. So, I dropped to 95 for a 5th set and getting 10 was tough.(14mins). I lightened BOR a bit too as 185 felt real heavy last WO. 155 felt good, but 10 reps across sets was real work. (13/27mins). I started with my regular (lately) 70# DB's for incline, and first set felt fairly easy so I bumped to 75#'s. These were NOT easy and reps dropped off after 2nd set. Good work and hopefully I can work back up to 4x8 with 75's. (13/40mins). I bumped weight up on pulldowns and reps were good (and tough). Supersetted these with leg raises.(12/52mins). That made up the bulk of my WO today. Note it includes a vertical press, vertical pull, horizonal press & horizontal pull. Balance...

The rest of the WO was some accessory stuff. OH tri's were good. I did incline fly's for the first time in a long while and they felt good. Not much to note about the rest. Very good WO. Exhausting though. I didn't work out until later in the day and I don't think I ate near enough to fuel this WO.

Nutrition:
I weighed 177.6 this morning. I want to keep maintenance to slight bulking calories for now and ride this wave of great WO's and hopefully some growth. I'm getting stronger on main lifts, so good things going on while not packing on a lot of fat. Good nutrition day today, other than the fact that I probably need significantly more fat in my diet and less carbs.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	228	450	27	2,974
	Calories	913	1800	241	2,954
	Percent	31%	61%	8%	`

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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.