My Life & Body Transformation: Fri 7/25

Friday, July 25, 2014

Fri 7/25 - Push Day

Thu 7/24 - Rest and Celebration Day
I weighed 174.4 and ate a lot for a rest day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	211	392	34	2,705
	Calories	846	1568	305	2,719
	Percent	31%	58%	11%	`

Fri 7/25 - Push Day
Workout: LA Fitness
(85#DBInc)6,6,6,6,6,65x10,9,9 Awesome incline work!
(50#IsoShldr)3x8
(115#Crunch)3x10
(250#Fly)11,8,220x8
(35#IncFly)8,30x8
(80#OHTri)11,8,70x10
(65#PushDn)9,8
(25#Rope)2x15
59 mins + 11 w/u = 70 mins

Push WO today. My right shoulder and neck were both really bothering me, but I wanted to go heavy today since last push day I didn't go real heavy. Perfect logic - shoulder and neck in real bad shape...make it a "heavy" day. I'm brilliant. Anyway, instead of trying to do my normal 3-4 sets of 8 (or as close to that as possible) with 85#'s, I decided to do 5x5. That changed on the first set to try 5x6. I was able to get it, and with fairly short rests. 13 mins total for the 5x6. Good volume with this weight and not too many "grinder" reps. Perfect for today and something I think I'll do more often. Then, because that wasn't enough volume already, I did 3 sets w/ 65#'s at a steeper incline. One of the better incline WO's I think I've ever done.

Shoulder press was tuff after all the incline pressing. Supersetted these w/ heavy cable crunches. I needed the rest between sets of shoulder press anyway. Fly's got really heavy quickly. I was going to stop after 2 sets, but stuck w/ the planned 3 but had to lower the weight and still only got 8 reps on that set. Chest was pretty fried. But I did incline fly's anyway. Lately I'd get 10 reps fairly easy with 35#DB's. Not today. 8 first set, dropped weight and still only got 8. I probably could've gotten more, but didn't want to grind these because they're tough on the shoulders (for me). I supersetted DB overhead tri extensions with incline fly's. Surprise, these got realy heavy fast too. Finished up with some heavy-ish pusdowns followed by light rope pushdowns. Last set I did slow negatives. Tri's and chest officially cooked. Awesome WO! Now I just have to control myself until sushi time with Sarah tonight! :)

Nutrition:
I weighed 175.0 this morning. Feeling pretty good. Not quite as lean as I'd like to be leading into a weekend and then a week of home cooking at Mom's, but this diet break is good for me right now. Huge sushi dinner and lots of froyo and cereal late night to hit cals. Hate eating that much late at night, but didn't eat much during the day knowing I was going to have a huge dinner.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	181	357	50	2,581
	Calories	723	1426	448	2,597
	Percent	28%	55%	17%	`

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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.