My Life & Body Transformation: Wed 6/27

Wednesday, June 27, 2012

Wed 6/27 - Back/Shoulders/Bi's

Early meeting with boss at work today to continue discussion on new project I took over that has C-level exec eyeballs on it and a busy evening not getting home until 10PM so no walk today.

Workout:

(Pullups/35#ArnoldPress)4, Pullups 10,8,6,5 - struggled
(135#LatPulldown/90#Military/25#HammerCurl)4
(25#FrontRaise/15#LateralRaise/15#RearDelt)3, Dropped to 10#'s after the first set.
(120#SeatedRow5/Curls3/Shrugs3)

46 mins
Back: 13
Shoulders: 20
Bi's: 7
Total: 40 sets

Comments:
Mediocre workout. Perfect amount of time and sets, but energy wasn't there. Could have been great w/ number of sets and time, but didn't have the strength I normally do. I wonder if it was due to such low carbs/cals yesterday. Really struggled with last 2 sets of pullups. What the heck is going on with pullups? Haven't progressed there at all. Hope this doesn't continue. Did 2 sets wide grip lat pulldowns and 2 sets close grip. Had to work in with another guy the first two sets and I didn't want to change the bar each time.

Changed the order of my shoulder triple set of front raise/lateral raise, rear delt. This was brutal and felt much different in this order. Lateral raises were MUCH more difficult after doing front raises first, but front raises were definitely better. Shoulders were on fire. I'll keep this setup for a while.

I used the close grip bar for seated rows today instead of rope. That felt good.

Overall curls and shoulders felt pretty good. Back wasn't all that great today. I'm thinking lower energy was due to diet/carbs yesterday and back is a set of really large muscles that need energy to work.

Nutrition:
Had a great snack tonight that I'll be eating more often. Need to go to the grocery store tomorrow and pick some more up. It was Chobani Plain Greek yogurt. By itself, it's difficult to eat, IMO. I added a packet of sweetener and a little bit of water and mixed it up well. Tasted good, and nutritionally it is excellent. I went a little overboard on the almonds today. I'm better off not getting into them, especially early in the day. Still on target with my macros. Low carb day tomorrow, similar to Tuesday.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
6/27/2012	6:30AM	Whey Shake	1 scoop	30	4	1	140
	7:30AM	Oatmeal	1/4cup+	4	19	2	110
	11:30AM	Sweet Potato	2oz	1.2	12	0	52
	11:30AM	Whey/Casein Shake	1 Scoop	30	7	1	150
	12:30PM	WO - Back/Shoulders/Bi's
	2PM	Apple	1 med	0	25	0	95
	2PM	Brown Rice	1/2 Cup	3	23	1	108
	2PM	Tuna	1 Can (7oz)	50	0	2	231
	2PM	Snap Peas	3oz	2.4	7.5	0	36
	5PM	Chicken	2oz	14	0	0.5	60
	5PM	Carrots	2oz	0.6	5.4	0	24
	7:30PM	Sweet Potato	2oz	1.2	12	0	52
	7:30PM	Chicken	5oz	37.5	0	5	205
	7:30PM	Snap Peas/Broccoli	4oz	2.8	8	0	40
	7:30PM	Brown Rice	2oz	1.25	13.3	0.5	62.5
	10:30PM	Chobani Yogurt	6oz	18	7	0	100
	10:45PM	Casein Shake	1/2 scoop	12	5	0.8	80
	11:15PM	Apple	1 med	0	25	0	95
	All Day	Almonds	1.5oz	9	9	23	248

	TOTALS:		Grams	217	182	36	1,888
			Calories	868	729	326	1,923
			Percent	45%	38%	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.