My Life & Body Transformation: Tue 9/10

Tuesday, September 10, 2013

Tue 9/10 - Pull Day

Workout: (Fitness First)
(Pullups)11,10,10
(60#BBCurl)4x10
(125#T-bar)2x7
(205#SLDL)3x8
(70#IsoRow)3x12
(40#HammerCurl)2x10
(50#LatPullDown)3x12
(KneeCrunch)25,20,20
(90#RearDelt)13/+4,4,4,4
46 mins + 8 w/u = 54mins

After 2 days off it was time to get back in the gym, but I wanted to try to give my shoulder some more rest so I did a pull day, rather than right back to my generic bulk upper routine. Pullups were good, but I was hoping to get 3x11. Supersetted w/ barbell curls and these were good.(13mins). I had light t-bar written in, but wanted one heavy back row, so I bumped the weight. I got the desired effect...meaning this was heavy. Only did 2 sets.(5/18mins).

I haven't done legs in a while because I've been trying to run but I've missed dead lifting so I did some sets of SLDL. I didn't go heavy, but glad I did these on this pull day. I probably should've warmed up w/ 205 and done 2-3 heavy sets of 3-5 reps. Maybe next time.(9/27mins).

Next I did Hammer iso rows for high reps supersetted w/ hammer curls. I only did 2 sets of curls because of BB curls and a lot of pulling already.(8/35mins). I wanted to do some more back volume and was considering seated rows, but instead tried a new exercise I'm calling "Lat Pull Downs". It's similar to a triceps pushdown, but you keep arms straight out in front and bring the bar/cable from just above shoulder height down to quads keeping arms straight (hard to explain). Supersetted these w/ knee crunches(8/43mins) and finished off the WO w/ a myo-rep set of rear delts.(3/46mins).

Very nice pull WO. I'm liking this "bro split", but it's going to kill my shoulders if I stick w/ it.

Nutrition:
I weighed 175.4 this morning. Surprised me I was that low, but shows me that I didn't go too crazy at the beach and all the WO's, runs and lots of walking on the boardwalk really helped. I certainly ate a lot and wasn't eating "clean". Planned to eat a bit more above maintenance, but good day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	288	54	2,459
	Calories	868	1153	483	2,504
	Percent	35%	46%	19%	`

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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.