My Life & Body Transformation: Tue 12/17 - Pull Day

Tuesday, December 17, 2013

Tue 12/17 - Pull Day - Joined LA Fitness

Workout: (Golds)
(155#BOR)5x8 Very good
(35#Pullups)6,6,5 Ouch
(60#SeatRow)4x8 V. good
(30#IncCurl)3x10
(RevGripPull)3x10
(30#RearDelt)3x8
(70#IsoRow)3x10
(LegRaise)3x15
(75#RearDelt)3x10
55mins
PT:
(LegRaises)3x20
(Hamstring/Quad/AbductorStretch)2x1min each leg
(Wrist)2x1min
25mins
55 + 10 w/u + 25 PT = 90 mins

Bent over row was really good today. Got good reps for 5 sets and wasn't cheating the weight up. Pullups were a bitch. Hurt my left elbow and they were just HARD. Doesn't help that I'm 10 lbs heavier right now. I switched in seated rows next and they felt really good. Didn't go too heavy, and didn't have to after heavy rows and pullups. Combo'd the seated rows with incline curls. First set felt kinda light, but 2nd and 3rd set got hard.

Reverse grip pulldowns were good, but I dropped the weight a bit after first set. Same thing for DB rear delts. I wanted to go "heavy" on DB rear delts because I hit them again later with a lighter weight on the machine. Iso rows and leg raises were good. I had to head out and didn't have time to do my PT, but did it later at home. Gotta be compliant w/ this stuff. I was talking to Sarah about this tonight. I make time to hammer away at back today for an hour in the gym, but didn't "have time" to do my PT. Made myself do it later in the evening. It's crazy though, because the PT is more important than my WO right now. I joined LA Fitness tonight. Sarah joined last week and I like working out there. Have to cancel my Golds membership.

Anyway, very good pull day. Pleased w/ everything except pullups. It wasn't long ago I was getting 4x8 w/ 35 lb dumbbells. I've noticed that pullups always drop off quickly for me if I'm not hammering away at them every WO, but my elbows just can't take them with that kind of volume.

Nutrition:
I weighed 179.2 this morning. Lost what to do here. I really don't feel like cutting this week before Christmas and I'm feeling good eating and working out. But, I also don't want to be close to 180 heading into xmas. That could (would?) get ugly. For now, eating slightly under maintenance and see if I shed some water from the major carb load over the weekend.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	202	349	23	2,434
	Calories	809	1395	203	2,407
	Percent	34%	58%	8%	`

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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.