My Life & Body Transformation: Thu 2/13

Friday, February 14, 2014

Thu 2/13 - Upper (pull focus)

Workout: Golds
(135#PullDn)4x9
(60#Inc)15,15,14,10
(70#T-bar)4x10
(40#IncFly)2x10
(70#IsoRow)3x12
(LegPress)1.5PL,3x50
(195#Crunch)12,10
(140#PushDon)2x12
(10#T-twist)2x10
64 min + 8 w/u = 72mins

We got 16+ inches of snow last night but amazingly, the streets were really clear. Sarah and I went to LA Fitness, but the parking lot was still covered and it was closed, so we went to Golds for our WO. My R shoulder is in pretty bad shape, so wasn't sure what we were going to do today. We started with pulldowns (Sarah did 2 sets pullups). I did them wide grip, lying back as per usual lately. Felt good. I wanted to do a little pressing, so we did incline and both kept it on the light side. I did 60#'s and tried to make sure I only let my upper arms come down to parallel w/ the floor. This didn't seem like a large ROM (range of motion), but it kept tension on the pecs the entire movement. This form, plus high reps resulted in an unbelievable pump/burn. I'll keep this form for now for less stress on my shoulder, and use it frequently even when it's better. It felt really good.

Next we did t-bar rows (LA Fitness doesn't have one of these). Felt OK. Then we were going to do cable fly's, but it was too much on my left elbow (I'm falling apart). I did DB fly's and Sarah stared at her pecs as she did cable fly's in front of the mirror :) She loves this exercise. I still love the Iso Row machine at Golds so we did 3 sets of that and supersetted it with leg press. We hadn't done leg press in a couple weeks so we kept the weights light. I did sets of 50 reps and my legs were absolute jello after these. It also showed that my cardio sucks right now because I was huffing and puffing big time.

Finished up with abs and some tri work. This WO wasn't long, but damn it was some good work with not a lot of fluff.

Nutrition:
I weighed 184.2 this morning. Almost time to start stripping off some fat.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	235	457	49	3,183
	Calories	941	1828	439	3,208
	Percent	29%	57%	14%	`

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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.