My Life & Body Transformation: Wednesday 5/16 - Back/Shoulders/Bi's & Cardio

Wednesday, May 16, 2012

Wednesday 5/16 - Back/Shoulders/Bi's & Cardio

Cardio:

Walked for 58 minutes in the morning before work.

Workout:

(Pullups/40#Mil/Twists)5, Decent pullups, 10,8,7,6,5, might need to bump militarty up to 45#'s.

(135#ClosePullDn/20#HCurls/Plank)4,

(20#UprightRow/RDelt/25#Crunch)2,

(15#FrontRais/RDelt/25#Crunch)2,

(90#SeatRow/20#Curls)4,

(45#Shrugs)4

68 Mins

Back: 14
Shoulders: 17
Bi's: 8
Core: 13
Total: 52 sets

Comments:
Pretty good pullups again (10,8,7,6,5). Last two reps on last two sets were really tough - didn't get quite all the way up, but held at top and came down slow. Did 5 sets of pullups and military today instead of 4. Might want to bump up military weight again soon. Close lat pull downs - held contraction on pull downs and let weight up slow. Was thinking about bumping hammer curls to 25#, but pullups and pull downs wears the biceps out and I would have probaby dropped back down after the first set; 20#'s were enough for today but should bump up soon. Did 2 sets side planks (1min each side) and two regular planks for 2 mins each. Planks felt good. Used rope again for seated rows, drop set last set (90/60/40 all to failure), drop set on last set of curls too (20#'s to failure, then 10#'s to failure). Overall a really good workout - longer than last two workouts, but that was by design. I did more core work today, and that is time consuming, and I took a little more rest between supersets because last two workouts were fast with very little rest. Just changing it up a bit. Weight is still at about 173, which I'm torn about. On the one hand, I want to get to 165. On the other hand, I want to grow and to do that I've got to eat more like I've been doing and I can tell a difference in size. When I say I'm eating more, protein target is still the same, about 200-215g/day. Carbs are just higher with a bit more complex carbs like brown rice and sweet potato on lifting days. I'm going to try to stabilize between 173 & 175 for about 2 weeks and then try a cut back down to 165-170.

Protein:
5:45AM Whey shake & creatine 30g
6:30AM 58 min walk
7:45AM Oatmeal/pb/berries 5g
9AM Whey50/casein50 30g
11AM WO
12:30PM chicken (from home), sweet potato, brown rice & creatine 25g
12oz. chicken from salad bar = 85g
1PM Salad & eggs 10g
3PM Salad & chicken 45g
6:30 Chicken, carrots, snap peas 40g
8PM Cottage cheese 10g
11PM Casein shake 30g
Total: 225g

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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.