My Life & Body Transformation: Sat 6/6

Sunday, June 7, 2015

Sat 6/6 - Upper

Workout: LA Fitness
(85#Inc)9,6,80x8,7,70x8P
(88#SeatRow)4x10
(40#DecCrunch)11,8,6,BWx11
(70#IsoShldr)9,8,7,45x20Partials
(PullDn)180x8,165x8,8,8
(RopeExt)73x10,65x10
(80#EZbar)10,8,7
(25#IncFly)2x12
(65#Rope)2x10
(15#RDelt)15,13

82 + 12 w/u = 94 mins

I ended up dieting fairly hard this week and my weight was the lowest it's been on the diet so far. Yesterday was a fairly massive deficit and I was really active so I was a little concerned I'd crash during today's WO. Did my standard upper WO. Incline was fairly good. First set was great, 2nd set I kind of died with the 85#DB's and only got 6 reps. Dropped to 80#DB's and got 2 good sets, then a short rest before a back off set of paused 70#'s. Supersetted with seated rows. These felt heavier than normal and the last set was probably more like 8 good reps + 2 partials. We did decline crunches. 4 sets with Sarah and I going back and forth with short rests. These got hard very quickly.

Next we did shoulder press with pulldowns. 3 normal sets of presses and then a lighter set of partials. Pulldowns were OK. 3 regurlar sets and 1 set of close grip. Next we did rope extensions and curls. Finished up with some incline fly's, rope pushdowns and rear delt work. Good WO.

Nutrition:
I weighed 174.0 this morning. Feeling fairly lean.

No comments:

Post a Comment

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.