My Life & Body Transformation: Sat 12/21

Sunday, December 22, 2013

Sat 12/21 - Pull Day

Workout: (LA Fitness)
(165#BOR)5x8 Very good
(145#Pulldown)5x8
(LegRaise)4x15
(SeatRow)4x10
(145#RevGripPull)2x10
(35#IncCurl)10,8,8 Wt. bump, very good
(30#RDelt)3x8
(115#RDelt)2x10
(85#BBCurl)6,5,65x10
(Crunch)15,15,12,12,8,8
90mins

Sarah and I went to the gym first thing in the morning for a pull day. We started with bent over rows, and I bumped up the weight from last WO. I'm getting the hang of these (finally) and they felt really good...and hard. Short rests on these and they are taxing! Did pulldowns today instead of weighted pullups because my left elbow is really bad. I tried to really start the pull by setting my shoulders and engaging the lats, rather than starting the pull w/ arms and bi's. These felt good. Supersetted leg raises with these.

Seated rows were fairly good and followed them with reverse grip pulldowns. Sarah was having some grip issues, so we only did 2 sets. I teased her that she was mad at the machine, but no grumpy training partners allowed. Next up were incline DB curls. I started w/ my normal 30#'s and it felt light, so I bumped up to 35#'s and got good reps. Really happy w/ these. I've been stuck at 30's for a while, so progress here is good. Supersetted these with heavy rear delts w/ dumbbells. Followed that up with lighter machine rear delts. Since bi's were feeling strong, I did a couple sets of heavy barbell curls, and they felt good. We did try a preacher curl machine, but it didn't feel good and hurt my elbow, so we abandoned them. Finished up the WO w/ some crunches, alternating with one leg raised. These felt great and really activated the lower abs better than normal crunches.

Pretty good WO. Very happy with bent over rows and progressing w/ curls. After wrapping up, we left and picked up the kids to celebrate an early Christmas.

When I went to the locker room to change my shirt, Sarah headed back over to the pulldown machine to show it who was boss. She was still mad she only did 2 sets of pulldowns because of her grip giving her problems :)

Nutrition:
I weighed 174.2 this morning. Feeling good, but will be eating a lot this weekend.

1 comment:

Kip OwensDecember 22, 2013 at 9:17 PM
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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.