My Life & Body Transformation: Wed 1/7

Wednesday, January 7, 2015

Wed 1/7 - Push Day

Workout: LA Fitness
(80#Inc)9,9,8 R shoulder/pec - skipped the 4th set
(65#Inc)11,10,9 Good
(60#IsoShlder)4x8
(10#Crunch)12,12,10,10
(58#Rope)3x12
(20#LDelt)2x10

44 + 10 w/u = 54 mins

I took the last 2 days off because my R elbow has been really painful. Today should've been a Pull or Upper WO, but I wanted to give another day before pulling, so I did a push day. Heavy incline was fairly good, but once I hit about rep 7 on each set I started getting a sharp pain in my right shoulder. I think I could've pushed for an extra rep or two but didn't want to risk it. I also didn't do a planned 4th set. Since I didn't do a 4th heavy set, I did 3 lighter/steeper sets instead of 2. I think 3 sets on the steeper incline is better than 2, but need to be careful about letting volume get too high.

I was planning on doing DB Shoulder press, but the seats were taken and I was pressed for time so I did the hammer strength iso shoulder. Didn't get as many reps as last WO, but did 4 good sets. Supersetted these with crunches w/ a 10# plate on my chest. Finished the WO w/ some triceps and delt work. I started w/ a set of overhead rope extensions. This really hurt my wrists (which have been bothering me lately also), so I switched to rope pushdowns which felt better.

I feel like I'm kind of falling apart. My knees are getting achy again, my R elbow has been really bad (to the point that I wear a compression sleeve all the time and an extra strength one during WO's), my righ shoulder/pec is bad. Really frustrated that I can't put the work in that I'd like during this winter bulking season. I'm working as hard as my body will allow, but not really making any progress. Feel like I take one step forward and two steps back. Need to heal up and be more cautious with volume.

Nutrition:
I weighed 178.0 this morning. Not a bad weight, but don't feel great about it. At this weight and how I'm eating, I should really be making strength and muscle gains, but training hasn't been optimal for that. Gotta remember it's the journey and hard work that's the reward.

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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.