My Life & Body Transformation: Sat 5/3

Sunday, May 4, 2014

Sat 5/3 - Upper

Fri 5/2 - Rest
I weighed 177.4

		Prot	Carb	Fat	Cal
TOTALS:	Grams	214	132	18	1,555
	Calories	855	530	164	1,549
	Percent	55%	34%	11%	`

Sat 5/3 - Upper
Workout: LA Fitness
(85#Inc)9,70x10,10,9
(RDL)225x8,275x8,8
(205#Fly)3x10
(80#SeatRow)3x10
(LegRaise)2x15
(115#OHP)8,6,5
(175#PullDn)2x8,150x3x10
(145#RevDecline)2x1
(35#DBCurl)2x12
(10#RDelt)3x10
(75#OHTri)1x12
76 + 12 w/u = 88 mins

Stuck to plan for incline, which was 1 heavy set and 3 paused lighter sets. I didn't want to keep pushing hard w/ 85#'s 3x/week because it's hard on my shoulder. I'm hoping I can maintain well on 1-2 heavy sets on most WO's with some back off work. RDL was real good. 225 flet light, so I bumped it up. Hadn't done these "heavy" in a while. Nothing else in the WO really stood out. It was running a bit long and we were planning on doing full body, but cut out legs and a lot of accessory work and decided to do a legs/arms WO on Sunday. Still an excellent upper body WO.

Nutrition:
I weighed 177.2 this morning. Will refeed today and try not to let the weekend get too out of control.

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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.