My Life & Body Transformation: Sat 5/20 - Push day (Great incline!)

Saturday, May 30, 2015

Sat 5/20 - Push day (Great incline!)

Workout: LA Fitness
(85#Inc)9,7,80x8,7,70x10P - Great work here
(8PlLegPress)15,15,20,20
(70#ShldrPress)3x8
(25#Crunch)3x17
(25#IncFly)2x15
(80#OHTri)11,8,70x10
(58#Rope)13,11
(20#LDelt)2x10
(30#BulldozerLateral)10

69 + 12 w/u = 81 mins

Decided to do push/pull this weekend instead of upper/lower or full-body/accessory. Started incline with 85#DB's for the 2nd weekend in a row. Last week I got 7&6 on the first two sets. Today I got 9 & 7. Great! Looking back over my log, I've never gotten more than 9 reps with 85#DB's, so today was fantastic, especially since I've been dieting for 7 weeks and when I got 9 reps before at this weight it was during a "bulk" period. So, I'm definitely getting stronger. I think a lot of that is because I've been patient with moving up to 85#'s and really been controlling all reps and doing a lot of paused reps lately. Makes a huge difference when checking ego at the door and controlling the weight rather than just trying to get it up. Then I did 2 sets w/ 80#DB's - good controlled reps. Then a back-off set with 70#'s all paused reps. Great work. We supersetted incline with leg press. Brutal superset with these 2 movements. Felt like I had a great WO after just these 2 movements.

Next we supersetted shoulder press with crunches. We did crunches on the back extension contraption, but sat it in backward so we could get full extension a bit past parallel to really stretch the abs before crunching. Then we supersetted incline fly's with overhead triceps extenstions. I went light on fly's again and it felt great. Strict paused reps. 2 sets of fly's and 3 sets of triceps extensions. Dropped weight on 3rd set. Triceps were getting fried. We finished up with some rope pushdowns and side delt raises. I did 2 sets lateral raises and 1 set bulldozer laterals.

Great WO! Really pleased with strength and effort this far into the diet. The last week I've eaten more food than first 6 weeks of the diet, but still in a deficit. Feeling good. Shape is coming around.

Nutrition:
I weighed 176.4 this morning. Going to eat today. These weekend refeeds combined with heavy workload in the gym has really seemed to pay off.

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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.