My Life & Body Transformation: Fri 1/31

Saturday, February 1, 2014

Fri 1/31 - Push Day

Workout: LA Fitness
(85#DBInc)4x6,70#x10 Very good
(115#OHP)3x6
(155#DecCGBP)3x10
(40#IncFly)2x10
(10#RDelt)2x10
(75#OHTri)2x10
(80#PushDn)10,8
(25#Rope)3x10
(LegRaise)3x12
(85#Crunch)3x10
62 mins + 12 w/u = 74 mins

Went to the gym at lunch today for a push WO. Next 3 days (Fri/Sat/Sun) are going to be push/pull/upper so I didn't want to go too hard today. Plus my R shoulder was really bad on Wednesday and didn't know how it would feel today. I warmed up real well and was starting with incline DB bench today. I did my normal shoulder w/u routine and then started incline specific warmup. It went something like 45#x12, 55x5, 65x3, 75x3. Then I did 85# 4x6 again. My shoulder felt OK, and I felt really good about getting 4x6 at this weight again for the 2nd time. Very nice work. After the heavy sets I dropped and did 70#x10. This was a lot of work after the heavy stuff! I wasn't planning on going this heavy again because of my shoulder, but weights felt good progressing up and it was nice to see the other day wasn't just a great WO, an outlier.

OHP was pretty good. Tri's were tired already from incline, especially that last set of 10. I decided to skip flat DB bench to not stress my shoulder too much. I went lighter on CGBP and it still bothered my shoulder a bit, so glad I didn't press the weights up. 3x10 at 155 was still solid. Incline fly's were good and I did them w/ a pause at the bottom for a good stretch. Surprisingly, these felt fine on my shoudler. Supersetted with rear delt flys.

Then I finished up the main WO with some good triceps work. Finished the day with leg raises and crunches supersetted for abs. Solid WO, and didn't go overboard so I can still get in 2 more solid WO's this weekend...hopefully :) This is probably about where volume should really be for my WO's anyway.

Nutrition:
I weighed 182.0 this morning. Weight hovering around 182 this week, up from ~181. Want to keep progressing slowly up to 185. We'll see how the weight looks after this weekend :)

		Prot	Carb	Fat	Cal
TOTALS:	Grams	245	478	49	3,325
	Calories	979	1910	440	3,330
	Percent	29%	57%	13%	`

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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.