My Life & Body Transformation: Tue 2/4

Tuesday, February 4, 2014

Tue 2/4 - Push Day

Mon 2/3 - Rest Day
I weighed 158.6 this morning after ballooning up to 190.2 last night. Whoa! Cut cals down a tad today to reign things in just a touch, but it was by no means a day-long cut.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	237	358	31	2,652
	Calories	948	1431	282	2,662
	Percent	36%	54%	11%	`

Tue 2/4 - Push Day
Workout: LA Fitness
(85#DBInc)6,6,6,7 Great. Progressed 1 rep, and was happy to get it!
(70#DBInc)2x10
(115#OHP)3x6
(185#DecCGBP)3x8
(65#Bench)10,9
(40#IncFly)2x10
(80#PushDn)10,9
(30#Rope)2x12
(10#LatDelt)3x15
(T-twist)20,15
(Crunch)12,10
67 mins + 10 w/u = 77 mins

Sarah and I went to the gym after work tonight. I'm really adjusting better than I thought to working out in the evening and still really enjoying having a great WO partner in Sarah. She was under the weather today, but still did a great job.

We started with incline and I went heavy again and got one extra rep on the last set. Funny how that one extra rep meant a lot, and I worked for it. But that's how progression goes. Sometimes it's a 10# jump, sometimes it's grinding out 1 extra rep w/ a heavy weight. Felt pretty heavy tonight (as I guess it should). Dropped weight and did two more sets. These were brutal, tough. Next we did OHP and both went a bit lighter given the heavy incline and the volume there. It was OK. Felt really heavy for it being "light".

Decline was good. Sarah had to help me on the last rep, but went in the log as 3x8 anyway :) At this point we were running out of time. Instead of cutting out an exercise, we just picked up the pace and dropped a set off bench and incline fly's. Then hit some tri's, detls and a couple sets of abs.

Great WO. Still very pleased with progression. Not sure how much longer I can keep it up, and I know Sarah's not going to like it, but she's overdue for a deload week or two as well.

Nutrition:
I weighed 182.0 this morning. Shocked I was that low after being 190#'s Sunday night and 186#'s on Monday morning. Guess I was holding a ton of water after over-feeding on Sunday.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	247	461	42	3,209
	Calories	988	1843	377	3,208
	Percent	31%	57%	12%	`

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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.