My Life & Body Transformation: Tue 10/30

Tuesday, October 30, 2012

Tue 10/30 - FB SD Hyp

Workout:
Group1
(DBIncline)60#x10,65#x10,9,8 (4) Good.
(155#Row)4x10
(135#Squat)4x10 Good.

Group2
(35#IsoShldrPress)17/+6,6,6,6 (5)
(70#IsoLatRow)15/+5,5,5,5 (5)
(SDLD)185X5,205X5,225x5,245x5,2 Great!
(DeadLift)135x12x2

Add-ons
(90#Flys)15/+5,5,5,5,5 (6)

53mins
Chest: 10
Back: 9
Legs: 11
Shoulders: 5
Total: 35 sets

Dumbbell incline was good, but I probably should have stayed w/ 60#'s to get 10 reps each set w/o pressing too hard. I did bent over rows on the smith machine to keep form strict and these were good. It was a nice change to do squats w/o the smith machine. 135#'s was a fine weight for 4x10, which is pathetic, but these were still good and knees felt good. Good G1.

Pullups were out again today because of my elbows. They might be out for a while. I did myo-rep sets on iso-machines for shoulder press and lat rows. These were both good. Great plate loaded machines. I did stiff leg dead lifts in the squat rack with pins placed at a point where the bar would go 4-5 inches below my knee caps. These were great today, and it was nice to get to some "heavy" weight w/o the smith. Grip was an issue on last rep of last 2 sets. Gotta improve that. I finished deads with some standard dead lifts, light weight x12 reps, but this was heavy enough after squat and SLDL. Finished up with some chest flys that were really good. I took a few minutes to stretch the hams and back. Good G2 aslo.

Overall a really good WO and elbows didn't bother me too much with the exercises I used. I researched some eccentric training rehab exercises for my elbows and will be starting that today. It's the medial side of the elbow that's real bad and this is known as "golfers elbow", as opposed to a problem with the lateral side which is known as "tennis elbow". It's basically tondonitis and I need to stretch and strengthen forearms.

Nutrition:
I weighed 181.4 this morning. That's good and about where I expected to be this AM.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	224	262	43	2,368
	Calories	895	1049	386	2,329
	Percent	38%	45%	17%	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.