My Life & Body Transformation: Tue 10/15

Tuesday, October 15, 2013

Tue 10/15 - Pull Day

Workout: (Sprint Small Gym)
(25#Pullups)7,6,6,7 Good
(105#SeatRow)4x12
(90#CableCurl)3x12
(135#RevGripPull)4x10
(35#HammerCurl)3x10
(20#RearDelt)3x12,10#x15DS
(20#LatDelt)2x12
40 + 8 w/u + 5 c/d = 53mins

I was on the fence about working out today. I really should've taken a day off, but I'm not sure what the weekend will be like with the kids, so I decided to go ahead and get this pull WO in today. Once I decided to get it done, a work meeting came up at 1pm, so I didn't have a lot of time. I decided to go ahead and hit the small Sprint gym right in my building. I can get a good pull WO at this gym. Push day wouldn't work well given the equipment available.

Anyway, on to the WO. Weighted pullups were good. My 2nd set was pretty tough and didn't know if I'd get the sets through w/ 6 reps. Happy the last 2 sets were better and got 7 on the last set. I kept intervals here right at 2.5 mins.(10mins). I'd planned on BOR, but can't do them at this gym so I substituted seated rows using a wide-ish straight bar w/ overhand grip. These were good. I combo'd them with straight bar cable curls which were really good. Cable curls seem to keep tension on the bi throughout ROM really well.(11/21mins).

Next up were reverse grip pull downs. I do these leaning back at about a 45 degree angle. These were really good and controlled. Combo'd them w/ hammer curls. By the end of the 2nd set my forearms were on fire and cramping. Have to remember to stretch them this afternoon. Left elbow a little tender).(11/32mins).

I was running out of time at this point, but I did 3 sets of rear delts, plus 1 drop set right after the 3rd set, so 4 total. Then I did 2 quick sets of lateral delt raises.(8/40mins).

This was a really good WO. I didn't have time to hit abs, but hit the main movers I needed to and w/ sufficient volume. It's actually a good thing I didn't have more time, because I would've probably overdone it. I've been working out a lot of days recently w/o a lot of days off, so I really need to keep volume in check when frequency is this high.
Tomorrow is scheduled to be a push day, but I've lifted 7 of the last 9 days. Might be wise to take a day off. I also need to get some run back into the mix. Haven't had a run in 1.5 weeks.

Nutrition:
I weighed 172.2 this morning. Good nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	203	305	35	2,339
	Calories	813	1219	317	2,349
	Percent	35%	52%	14%	`

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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.