My Life & Body Transformation: Wed 1/22 - Push (WO 1 of 2 today

Wednesday, January 22, 2014

Wed 1/22 - Push (WO 1 of 2 today - DB Inc)

Workout: LA Fitness
(75#DBInc_P)8,8,8,7,6 Awesome
(65#DBInc_P)8,8,7
(65#DBBench_P)8,8,6
(155#DecCGBP)3x8
(15#CableFly)3x10
(10#LatDelt)4x12
(73#PushDn)10,10,8
(25#Rope)3x10
60 mins + 12 w/u = 72 mins

Was planning on going to the gym this morning, but Sarah wanted to work out this evening after work and I enjoy working out with her so I decided to put my Pull WO on hold until later this evening. But, I was really itching to get into the gym after taking yesterday off, so I went to the gym this morning anyway. Plan was to just do a light Push stimulation WO...keep sets minimal and don't push anything real hard.

Well, I suck at sticking to a plan when it calls for taking it easy. I started with incline and it felt good. Plan was for 2 heavy sets at 75#'s. I did 5 instead. I beat my prior reps through 3 sets from last WO, so I kept going, then dropped weight and did 3 more sets for 8 total for incline. Felt AWESOME. Loving this paused pressing because I can't really cheat at all so I know exactly where I stand from WO to WO. Next was DB bench. Perhaps I should have gone a little lighter. I noticed that I wasn't really keeping my shoulders packed later in the sets here. Still good work.

I lightened the weight on decline close grip bench today because I didn't have a spot. I did 3x8 and it felt decent. Next I supersetted cable fly's and lateral delts. I didn't do OHP today because I didn't want to go overboard. This was supposed to be a "light stimulation" WO after all. Finished up the WO with some heavy pushdowns followed by lighter rope pushdowns. I really liked this combo better than just using the rope by themselves.

Great incline today. Really pleased, especially because I could've really used another day rest before pushing again. This WO was also a good length as it was done in an hour (plus time for warmup). Up next is pull WO with Sarah in a couple of hours. Hope I'll have enough energy for it.

Nutrition:
I weighed 181.8 this morning. Gotta eat a lot today because I'm heading back to the gym in a couple hours for that pull WO w/ Sarah.

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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.