My Life & Body Transformation: Mon 9/17

Monday, September 17, 2012

Mon 9/17 - Back/Shoulders/Bi's

Workout:

(195#RevGripPull)10/+3,3,3,3,3 (6) 25
(120#Military) 15/+3,3,3,3,3 (6) 30
(150#CloseGripPull) 12/+3,3,3,3,3 (6) 27
(15#LateralDelsts) 17/+4,4,4,4,4 (6) 37
(25#Curls) 13/+3,3,3,3,3 (6) 28
(70#RearDelt) 15/+4,4,4,4 (5) 31
(120#SeatedRow) 8/+3,3,3,3,3 (6) 23

30 mins
Back: 18 (75)
Shoulders: 17 (98)
Bi's: 6 (28)
Total: 41 (activation + mini-sets) (201 reps)

OK, so I'm an idiot. My back is killing me today. Not sure what I did to it over the weekend, but it started aching last night, woke me up in the middle of the night and kept me up for a couple of hours until I could fall back to sleep. I'm hoping its muscle related and not my kidneys. So, my back feels a little better this morning, but I almost didn't bring my gym bag to work for a WO because I'm thinking it might be a good day to take off, given how effed up my back felt. What do I do? Bump up the weight to the heaviest I've done on my first exercise. Brilliant. I warmed up well for the first exercise, and despite the tenderness in my back, my heavy warmup set felt relatively good, hence the bump up in weight.

Reverse grip pulldowns were really good, heavier than I've done before. They were a little painful where my back was hurting last night (and still today) but not bad enough to make me feel like I had to stop. Mad at myself for doing this, and happy with the weight/reps at the same time.

Military was good, but lying back where my back met the incline bench really hurt my back badly, so I had to arch a little to get that part of my back off the cushion and couldn't press as hard.

Close grip pulldowns were really good. This exercise hits the muscle about where all the pain is, so I was expecting this to be bad. It wasn't. To be honest I'm starting to get scared that it's not more painful. Starting to think it could be something (kidneys?) not muscle related.

Lateral delts were really good again with lighter weight and more reps (4) on the mini sets. Oddly enough, this and military press bothered my back more than actual back work.

I did dumbbell curls again and they felt good, again.

This WO was the same as my last back WO, but here I traded out shrugs and did rear delts. These felt good, bumped the weight 10#s and worked it pretty hard. These always feel so light starting out and get heavy fast.

Bumped up weight on seated rows from last WO to 120#'s (I'm asking for trouble, aren't I?) and it felt pretty good. I probably should have stayed with the same weight as last WO, because I can get a better squeeze at contraction going just a bit lighter, and I think that's more important than slinging more weight. But, this was still good. It wasn't overly heavy.

I couldn't even begin to do crunches. That hurt my back WAAAYYYY too much.

Overall this was another great WO in just a whisper over 30 mins. Short and intense. I'm still not sure what to think of my back. It hurts sitting here as I write this 1/2 hour after the WO, but nothing worse than how it felt before the WO. Of course, yesterday during the day it didn't hurt AT ALL, and was killing me in the evening. I'm praying it's nothing serious. Heading down to the doc now.

Back from the doc. She doesn't think it's kidneys and prescribed me extra strength advil and some muscle relaxers. I hope I can sleep tonight.

Nutrition:I weighed 174.6 this morning. My muscles felt and looked full, but not the bloating like from longer (less controlled) re-feeds of late. I'm happy about this. Didn't put on too much weight, mostly water which will be gone in a day or two but gave my body a diet break. Got back on the diet today, though it wasn't too strict. I wanted to make sure I got some carbs in after a heavy back WO.

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
9/17/2012	1:15PM	BCAA	10g
	1:15PM	WO
	NA	Creatine	0g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	3PM	Chicken	5oz	35	0	1	150
	3PM	Salad	12oz	7	16	0	86
	3PM	Egg Whites	3whites	11	1	0	51
	3PM	Banana	1small (5.7)	1	23	0	90
	5PM	Oatmeal	1/2 cup	5	27	3	150
	5PM	Chicken	5oz	35	0	1	150
	7PM	Chili	1serving	39	23	7	313
	7PM	Apple	1 med	0	25	0	95
	7PM	Casein Protein C2	1 scoop	24	3	1	120
	7:30PM	Oatmeal	1/2 cup	5	27	3	150
	All Day	Almonds	1/2oz	3	3	8	93

		TOTALS:	Grams	195	152	26	1,587
			Calories	779	608	230	1,616
			Percent	48%	38%	14%	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.