My Life & Body Transformation: Thu 10/1

Thursday, October 1, 2015

Thu 10/1 - Upper + PT

Workout: Work Gym
(135#BOR)4x12
(65#Inc)10,9,9,8P
(VbarPull)175x8,150x8,8,125x12
(Skulls)90x7,70x10,10
(30#IncCurl)3x10
(50#RDeltFly)12,10,10
(15#Crunch)15,12,12
(53#Rope)12
PT
Stretching

62 + 10 = 72mins

Today I decided that while warming up my shoulders, I'd go ahead and superset my warmup sets of incline with bent over rows. I liked this setup and it let me get some good work in while warming up my body parts that need the attention most. 4 sets of BOR, 2 underhand grip, 2 overhand. Then I did 4 working sets of incline supersetted with v-bar pulldowns. I didn't want to go heavy on incline today, and did long paused reps, but 65#DB's felt heavier than they should've. Good work though. V-bar pulldowns had to be lighter after 4 sets BOR, but they were good.

Next I did skull crushers supersetted with incline curls. Skull crushers first set felt real heavy (normally get 9-10 reps here) so I dropped after 1st set. Incline curls were OK. 2 sets, then a set of hammer curls. Then I did rear delt fly machine with crunches. I did one set of rope pushdowns and that bothered my shoulder, so I stopped w/ 1 set. Finished up with shoulder PT and stretching for shoulder/bicep and legs. Legs are quite sore after my leg WO on Tues.

Nutrition:
I weighed 170.0 this morning.

4 comments:

UnknownOctober 2, 2015 at 1:55 AM
Hi Kip

I am enjoying your blog and your journey very much - I am on a similar track.
It would be great to see a post covering what you have felt has worked best over the years in terms of fat loss / lean muscle - diet / macros / refeeds / cardio / supplements and all the various elements that help the process and what you have learned by trial and error. Thanks, Peter
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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.