My Life & Body Transformation: Tue 3/11

Tuesday, March 11, 2014

Tue 3/11 - Upper (Inc rep PR)

Mon 3/10 - Rest
I weighed 185.6 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	215	345	41	2,591
	Calories	861	1379	372	2,613
	Percent	33%	53%	14%	`

Tue 3/11 - Upper
Workout: LA Fitness
(85#Inc)7,7,9,6 Great. PR w/ that 3rd set of 9
(195#PullDn)3x8,120x10 Weight bump, but too heavy
(50#IncFly)9,8,8 Weight bump - Very good
(88#SeatRow)3x8
(LegRaise)2x20
(115#OHP)8,6
(58#RopeExt)3x10
(10#RDelt)3x10
(40#Curl)2x10
(100#Crunch)2x10
62 min + 12 w/u = 74 mins

Sarah and I went to the gym after work. Re-starting a small cut today so the only real carbs I ate today was an apple on the way to the gym. I wasn't sure what to expect, but figured low carbs for just today shouldn't affect my WO too much, but I did have a bit reduced volume planned (this was because the amount of time we had as well). We started w/ incline and the first felt easy. I ALMOST grabbed 90#DB's and should have given them a shot. I didn't and got a rep PR with 85#'s. The 3rd set I got 9 reps, but REALLY had to work for that last rep. I was feeling good so I decided to do an un-scheduled 4th set and hoped to get 7 reps. I got 6 (with help I think). Pecs were spent. Sarah got 5 reps across with 40#DB's which was a big PR for her!

I bumped up weight on pulldowns and it was heavy. I should've stuck w/ 190. I bumped up the weight on incline fly's to 50#DB's and they felt really good. Sarah did 2 sets of BB bench and scrapped the 3rd becaue her shoulder was bothering her a bit. We'll have to keep an eye on that. Seated rows were good and we supersetted w/ leg raises as usual. I only did 2 sets because I was already feeling really fatigued. No carbs was catching up w/ me. I had overhead press written in but didn't know if we'd actually do them. Sarah started and her shoulder didn't feel right so she racked the weight. I did 2 sets w/ little rest.

We finished up with some tri, delt, biceps and abs. Beach work. Great WO. My shoulders seem to be doing OK with less pressing. I haven't been doing decline or flat bench in hopes that incline and fly's will be enough for now until they "heal".

Nutrition:
I weighed 185.0 this morning. Kept most carbs and majority of my calories for post WO tonight.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	245	232	32	2,186
	Calories	979	928	286	2,193
	Percent	45%	42%	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.