My Life & Body Transformation: Fri 10/3

Friday, October 3, 2014

Fri 10/3 - Push Day

Workout: LA Fitness
(80#Inc)11,8,6,6 (31/35)
(65#Inc)9,8 (17/20)
(LyingLegRaise)25/4x8
(50#DBShldr)12,9,8 (29/30)
(145#Decline)14,10,9
(35#IncFly)2x10
(58#RopeExt)13,12,10 (35/35)
(10#DecCrunch)20,15
(25#PallofPress)3x10/10
(43#Rope)12,11
(20#LDelt)2x10
73 + 11 w/u = 84 mins

TOday was incline focus (as opposed to OHP first). Goal was to beat reps (32) from last WO where sets went 10,8,7,7. I started off 11,8 and then fell off to 6,6 for a total of 31, a rep lower than last week. Lesson learned here is to NOT go so close to failure on the first set. I was hell bent on beating the reps from last WO that I pushed the first set too hard. Not quite to failure, but last rep was a bit of a grinder. I paid for that the last couple of sets. I'm fairly certain I could've at least matched last WO, if not beat it had I been more prudent about pushing first set to max. I bumped weight on steep inclines and got good reps. Goal here was 20 reps and I got 17. Disappointed a bit, but really good pressing. Gotta be happy with the effort.

Lying leg raises were good. The racks were all taken so I couldn't do OHP as planned so I did DB shoulder press instead. Goal here was 30 reps and I got 29. One more than last WO. Again, I pushed too close to failure on the first set. But not as bad as on incline and I was able to recover and not have a massive drop-off. I bumped the weight on decline and first set was awesome. I didn't take real long rests and had Max spot me the last 2 sets. I got 11 and 10 reps on last 2 sets, but needed just a slight touch to get locked out, so I'm calling it 10 and 9.

Incline fly's were good. I almost dropped weight for the 2nd set, but stuck with it and still got good reps. These were heavy after a lot of chest work already. I finished up with some core, tri and delt work. I did Pallof Presses again today. This time I paused them for a count of "4" on the extensions. This makes it more difficult (obviously). Really works the core. Great WO despite the slight disapointment on incline.

Nutrition:
I weighed 174.0 this morning. Trying to add wieght slowly and eating about 3,000 cals a day and dropped a little weight through the week. Guess I'll have to up the cals a bit more.

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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.