My Life & Body Transformation: Sun 1/10

Sunday, January 10, 2016

Sun 1/10 - Upper & end of mini-cut

Workout: LA Fitness
(80#Inc)8,8,8,7
(135#IsoRow)3x11
(65#Inc)8,8,55x10
(135#IsoRow)3x10.90x17
(OHP)115x6,95x8,8
(190#VbarPull)8,8,175x8,8
(90#Skulls)9,8,8,50x12
(50#UprightRow)3x10
(35#Crunch)3x15
(30#IncCurl)10
(15#RDelt)12
(160#Fly)2x10

72 + 10 w/u = 82 mins

Started with incline and got 4 really goo working sets with 80#DB's. Supersetted with 2-arm iso rows. Raised angle of incline and did 3 more sets supersetted with 1-arm iso rows. Next I did seated OHP with vbar pulldowns. I started too heavy on OHP following all the incline pressing. Dropped the weight for 2 more good sets. Pulldowns were good.

Next I supersetted skull crushers, upright rows and abs. Skull crushers were ok. Fatigued after a lot of pressing. 50#DB's for upright rows were heavy. I really had to work hard on these. Finished up the WO with some curls, rear delts and fly's. Awesome WO to cap the week of cutting.

Nutrition:
I weighed 174.0 this morning. Refeed day today. I started the mini-cut on Monday and averaged 1,750 calories a day. Slightly lower on rest days (~1,500) and higher on WO days (~2,000). This was a bit over 1,000/day calorie deficit. So I probably lost close to 2 pounds of FAT. Weight went from 186.6 to 174.0 in 6 days.

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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.