My Life & Body Transformation: Tue 7/22

Tuesday, July 22, 2014

Tue 7/22 - Push Day

Mon 7/21 - Rest day
I weighed 176.6 this morning. Ate a lot for a rest day - over 2,700 cals.

Tue 7/22 - Push Day
Workout: LA Fitness
(75#DBInc)3x10,65x10,10 Weight bump on the 65#'s at steeper incline
(50#IsoShldr)10,8,8
(10#Crunch)12/12,10/10/10/10
(250#Fly)12,9
(35#IncFly)2x10
(80#OHTri)11,9,8
(65#PushDn)2x8
(30#Rope)15/+5,5,5,20x20
60 mins + 10 w/u = 70 mins

Push WO this morning. My R shoulder was killing me all day yesterday, so I warmed it up real well. It wasn't too bad during the WO. I was still feeling fatigued from last 4 WO's and could've used another day of rest, but wanted to get this in today. Incline was very good. I bumped up the weight on the lighter, steeper incline sets and got great reps. Killed tri's at the end. Good WO. I did something to my neck during the WO. Not sure when or what happened, but can't turn my head to the right or down w/o fair amount of pain. Pull day tomorrow.

Nutrition:
I weighed 177.6 this morning. Weight reflective of nutrition yesterday. I ate a lot for a rest day since I'd had 4 straight days of WO's and didn't want to go right back to cutting. Figured I could use the extra food for recovery.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	340	33	2,607
	Calories	955	1361	299	2,615
	Percent	37%	52%	11%	`

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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.