My Life & Body Transformation: Friday 5/11

Sunday, May 13, 2012

Friday 5/11 - Back/Shoulders/Bi's

Took the day off work today to drive to PA for the weekend. Went into work and hit the gym early this morning to get a workout in before leaving. I'm sure it won't be an clean eating weekend.

Workout:

(Pullups/40#Mil/Twist)4, Really good pullups (10,8,7,6)

(135#CloseLat/20#Hammer)3, Holding squeeze at contraction

(20#UpRow/RDelt)2, Shoulder a bit sore

(15#FrontRow/RDelt)2, Changed because of shoulder

(120/95#SeatRow/20#Curl/Crunch)4, Used rope for all sets of seated rows. Felt good.

44 Mins

Workout:
Back: 11
Shoulders: 12
Bi's: 7
Core: 8
Total: 38

Comments:
Pullups really good again. Did more than last WO. Psyched about that. Clost grip lat pulldowns and seated rows were good as well, both squeezing and holding weight at contraction. Used the rope for all seated rows this time because I really feel it working better that way. Shoulders a bit sore, so I only did two sets of upright rows which I hear can be problematic. I only go to 90 degrees on them to try to be on the safe side. None of the elbows in the ears lifts. Limited time because I'm traveling to PA to see Nan, Bob, Betsy, Jesse and Addie. Mom is driving up too. Really good workout with limited rest and hit all the major things I wanted to hit today. Kept it short and sweet...kind of. Caps off three great workouts this week with hopefully some walks and runs in the countryside of PA. No doubt lots more carbs and not as clean eating this weekend. I'm outta here.

Protein:
6:15AM Whey shake & creatine 30g
7AM Oatmeal/berries 5g
8AM workout back/shoulders/bi/core
9:15AM Whey75/casein25 30g
10:15AM Brown rice & chicken 10g
12:45PM Chicken (took some in the car with me), carrots & snap peas 30g
2:30 Chicken & jerky 30g
6:30 Pizza, salad, chicken 30g
10:30 shake 30g
Total: 195

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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.