My Life & Body Transformation: Wed 7/25

Wednesday, July 25, 2012

Wed 7/25 - Back/Shoulders/Bi's

No cardio again today. Knees are too iffy to work them every day, especially the left one. Left shoulder is giving me a hard time too. I have a doc appt tomorrow at 2PM to have them (and my feet) looked at. I'm falling apart! ;)

Workout:

(210#RevGripPulldown/50#Military/CChair)4, Good pulldowns
(150#CloseGripPulldown/120#Military/Core)4
(120#SeatedRows/80#Curls)4, Drop sets on rows and curls.
(Lateral/Rear/Front Delts)3
(130#45DegreeLatPulldowns/25#Curls)3
(50#Shrugs)3

67 mins
Back: 15
Shoulders: 20
Bi's: 7
Core: 8
Total: 50

Comments:
Good reverse grip pulldowns with a pretty heavy weight for me. Reps were about 8,7,6,6. Military was good and did drop sets to 25#s the last set. Left shoulder bothering me, and the Captain Chair bothers it, so I did one set of hanging leg raises, but then grip is dead when going back to pulldowns, so went back to chair and on last set said "F-it" after 12 reps shoulder hurt so bad. Not good.

Dropped weight for close grip pulldowns and made sure to use good form and really squeeze on contraction. In other words, more controlled and slower than the heavier reverse grip pulldowns. Did military on the press machine. I was going to do more sets of dumbbells, but left shoulder really bothering me so switched to the machine hoping it would be less stress on the shoulder. Core was lying leg raises to hip thrust.

Seated rows were good and controlled also and concentrated on squeezing shoulder blades together on contraction. Did double drop set on last set. Curls were great and brutal. I did 4 sets of 80#s. Last two sets I did double drop sets of 80/60/40 all to failure. Bi's were knots (in a good way) when contracted. Yowza!

Lateral/Rear/Front delts were good, but only did 3 sets. My shoulders were really beat. I did a lot of military, but less than last week so not sure what was up there. Good triple set regardless.

I did 45 degree pull downs again today and think I'm getting the hang of them. I went heavier than last time and they felt pretty good. Curls were tough here after the drop sets with straight bar above.

Had planned on the bent over row/shrugs combination I liked, but WO was already longer than I wanted and I could feel my back was beat, so I just did 3 sets of shrugs. Last set I dropped to 40's and did shrug further back rather than straight up. Last two sets I could barely hold the left dumbbell any longer. Was going to get my straps (had them with me), but decided not to mess with them and called it a day.

Really good workout. I didn't do pullups and wanted to work in regular lat pulldowns, but wasn't sure where to fit them in and I wanted to do all the other back exercises I did. Not sure why I'm shying away from pullups other than the fact that they are tough, but they've been pretty good lately. <EXCUSE ALERT: I don't want my back to get too wide. I'd rather it get thick, so I'm focusing on other back exercises.> Didn't even get bent over rows in. This workout is just getting too long. I've either got to split it up or just hope I'm doing enough back work and rotate exercises. I shouldn't worry so much because I feel like my back has progressed more than my chest (which needs work).

Nutrition:
Really solid nutrition day. Right where I wanted it to be macro-wise, and feeding window was 2:30PM-7PM. Perfect! I get a little hungry in the morning and late at night, but not too bad. I need to do a post about Intermittent Fasting. I'm really doing well on it. I've dropped 8 of the 11-12 pounds I put on last week already. Tomorrow will be just about like Tuesday - low carbs, 1,100-1,200 cals. Want to get the belly veins back!

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
7/25/2012	12:30PM	BLOX	10g
	12:30PM	WO - Chest/Tri's
	2:30PM	Creatine	5g
	2:30PM	Whey Shake W2	1 scoop	25	3	3	140
	2:30PM	Brown Rice	5oz	3	33	1	156
	2:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2:30PM	Broccoli	4oz	2.8	8	0	40
	2:30PM	Banana	1 small	1.3	27	0	105
	5PM	Apple	1 med	0	25	0	95
	5PM	Sweet Potato	4.5oz	2.7	26.6	0	117
	5PM	Casein Shake C1	1 scoop	25	11	1.5	160
	5PM	Whey Shake W1	1 scoop	28	4	1	140
	7PM	Lite Mayo	1tbs	0	1	3.5	35
	7PM	Tuna (7oz can)	5.5oz	44	0	2	193
	7PM	Casein Shake C2	1 scoop	24	3	1	130
	7PM	Blue Tortilla Chips	5Chips	0.5	5	1	32
	7PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	All Day	Almonds	.5oz	3	3	8	83

		TOTALS:	Grams	204	168	23	1,690
			Calories	817	673	210	1,700
			Percent	48%	40%	12%	100%

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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.