My Life & Body Transformation: Tue 10/22 - Pull Day (Weighted Pullup PR)

Tuesday, October 22, 2013

Tue 10/22 - Pull Day (Weighted Pullup PR)

Workout: (Sprint Small Gym)
(30#Pullups)4x7
(135#SeatRow)4x10,105X10DS
(90#CableCurl)4x12,
(15#RearDelt)3x15
(35#HammerCurl)3x12
(135#RevGripPull)12,10,10,10
(70#RDeltFly)3x10
(100#ChestFly)2x20
(25#BackExt)2x20
53 + 8 w/u + 6 c/d = 67mins

I decided to bump the weight on pullups today, despite my L elbow really starting to bark at me more frequently. I figured I'd try to get 4x6 with a 30# DB between my legs. I was able to get 4x7, which is awesome for me. Really had to work on the last rep, which was probably not very smart given my elbow. But, what the hell. I wanted 7 reps across all sets by that point. Really felt these in my back/lats. Started each set on the 2.5min mark.(11mins).

I bumped up the weight on seated rows and they were heavy, but good reps. I did one lighter drop set at the end. I should've dropped the weight further for it. Combo'd tehse w/ cable curls. Both felt very good.(15/26mins). I went light on DB rear delt's today and tried to keep real good form. Combo'd w/ hammer curls.(11/37mins).

I did 4 sets of reverse grip pulldowns, lying back at about 45 degrees, wide-grip. These were good and got hard quickly. Back getting VERY fatigued. I mixed in some more rear delt fly's on the machine during pulldowns. These felt great after already hitting rear delts with DB's.(11/48mins). Finished up w/ some light sets of chest fly's to get some blood flowing through the pecs and some weighted back extensions.(5/53mins).

What a great pull WO! Pullups were awesome and I really felt the pulling in my back, and an actual "pump" to a larger degree than I think I've ever felt it. Very pleased with this WO at the small sprint gym.

Nutrition:
I weighed 171.2 this morning. Shed all the water from the weekend. Gotta eat a lot today. It's so hard to figure out where maintenance is. I gain water weight over the weekend, then it's a couple days shedding that, then a couple days where I want to be slightly over maintenance for growth, then it's the weekend again. so, my weight is on this continual oscillation. I guess as long as it's trending the right way, I should be good.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	207	340	56	2,676
	Calories	830	1358	500	2,688
	Percent	31%	51%	19%	`

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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.