My Life & Body Transformation: Fri 9/21

Friday, September 21, 2012

Fri 9/21 - Back/Shoulders/Bi's

I was going to walk this morning, but my feet were a little tender after the run yesterday and I don't want to take a step back, so I didn't do any cardio.

Workout (Myo-reps):

(195#RevGripPull)10/+3,3,3,2,2,2 (7) 25
(120#Military)19/+3,3,3,3,3 (6) 34
(150#CloseGripPull)10/+3,3,3,3,3 (6) 25
(15#LateralDelsts)19/+4,4,4,4,4 (6) 39
(25#HammerCurls)15/+3,3,3,3,3 (6) 30
(70#RearDelt)17/+4,4,4,4 (5) 33
(90#WideGripSeatedRow)10/+4,4,4,4,4 (6) 30
(35#Crunch)17/+4,4,4,4,4 (6)

38 mins
Back: 19 (80)
Shoulders: 17 (106)
Bi's: 6 (30)
Abs: 6 (37)
Total: 48 (activation + mini-sets) (216 reps)

Reverse grip pulldowns were pretty good. Felt pretty heavy and on the 4th mini set I only got 2 reps, so I did 2 more sets of 2. Last week I got sets of 3. Could really feel it in my lats, but not quite as well as last week.

Military was really good again, but I think I went probably 1-2 too many reps on the activation set (I wanted to do more reps than last WO). Last 2 mini sets I didn't quite get last rep up. Shoulders felt really good though. I need to do dumbbell military soon to see where I stand compared to before myo-reps. Heavy dumbbell military press would just be too difficult/awkward to get them down and then back up ready to go again w/ only a 10-15 second rest. I might try them, but don't see it going well, so will have to just do straight sets sometime soon.

Close grip pulldowns were great today. Tried to really squeeze and take it slow, moving weight w/o using momentum. Lats/mid back felt really good.

Lateral delts were great with 4 reps on the mini sets again and higher rep activation set than last WO.

I did hammer curls today and they were really good. I'm wondering if I should do more than one bicep exercise. Probably not. They get worked pretty well during back.

Rear delts were good. Really squeezed at contraction and kept tension on the entire movement. As usual, this starts out feeling really light, but gets tough quickly during mini-sets.

I decided to do wide grip seated rows today, 1)to change things up just a tad, and 2)close grip rows have really been hurting my left elbow. I used the lat pulldown bar and used a wide grip. Not sure how I felt about this. I had to use a lighter weight (90#s) and really tried to squeeze at contraction, but had a bit of a hard time making the connection to what it was actually working. Too much arms in this movement for me maybe. Regardless, it didn't hurt my elbow, so that's good. Maybe I should do bent over rows instead until my elbow gets better.

Because of my back hurting since Sunday I haven't done any core/ab work this week and really wanted to today. I did weighted crunches with 35#'s, but this hurt my back when I went close to flat. These ended up just being OK. I'm still getting used to these in the first place, so to not be able to do full ROM didn't help. After crunches I tried to do lying leg raises. Not happening. This hurt my back too much to be worth trying sets of them.

Really good WO. Some things better than others. Close grip pull downs and lateral delts were probably the best two movements of the day.

Nutrition:
I weighed 168.2 this morning. On track and heading down! Another good nutrition day. I added just a little chocolate whey protein to my oatmeal tonight. It was really good and I wanted to eat some more. This evening was kind of difficult. I really wanted to carb load this afternoon/evening after my WO....meaning I was bowls and bowls of cereal. I've got to get over this! I was good though and didn't give in. Plan is to eat over maintenance on Sunday. Tomorrow is probably going to pretty difficult. Today was 4 straight days with no almonds and fat has been super low during that time (less than 10% of daily calories).

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
9/21/2012	12:45PM	BCAA	10g
	1PM	WO - Back/Shoulder
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Chicken	6oz	42	0	1.5	180
	2:30PM	Salad	16oz	9	21	0	114
	2:30PM	Banana	1small (5.7)	1.1	23	0.3	90
	5:15PM	Egg Whites	3whites	11	1	0	51
	5:15PM	Chobani Yogurt	6oz	18	7	0	100
	7PM	Tuna (7oz can)	5.5oz	44	0	2	193
	7PM	Broccoli	5oz	4	10	0	50
	7PM	Apple	1 med	0	25	0	95
	9PM	Oatmeal	3/4 cup	8	41	5	225
	9PM	Casein Protein C2	1 scoop	24	3	1	120

		TOTALS:	Grams	190	134	10	1,358
			Calories	758	537	90	1,385
			Percent	55%	39%	6%	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.