My Life & Body Transformation: Sat 1/18

Saturday, January 18, 2014

Sat 1/18 - Pull (Hammer High Row)

Workout: LA Fitness
(Pullups)4x10 V. Good
(135#BOR)5x10 Good
(80#HammerHighRow)5x8 Loved these one arm at a time!
(57#SeatRow)3x10
(65#BBCurl)4x10
(35#HammerCurl)3x10
(10#RearDelt)4x10
(85#Crunch)3x12
75 mins + 10 w/u = 85 mins

Sarah and I were up late last night and then I didn't sleep well at all. Got out of bed for good at about 5:30 after getting to bed around 2am. Didn't feel completely exhausted until later this evening though, so WO was still good. We did a pull WO today and started with pullups instead of bent over rows so Sarah could test pullups when fresh. We did pullups on the Smith Machine by putting the bar on the safety catches on the highest level. This worked out great actually because we could put it all the way up for me and drop it down a tad for Sarah.

Anyway, I did 4x10 and Sarah got (I think) 6 on her first set and then dropped off fairly quickly. I love doing pullups, but I've got to give them a rest for a while. They're just hell on my elbows. I can maybe do 1-2 sets and then will have to switch to some other pull. Happy with 4x10 today though, and happy for Sarah. Next up was BOR and I planned on doing a couple sets at 135 and a couple at 185. Well, 185 not happening today. Five sets at 135 after 40 pullups was plenty hard and heavy.

So, I was excited to use the Hammer High Row machine today and it didn't disappoint. We both did a set or two using both arms at the same time. Then I did a set one arm at a time, which felt much better. Felt so good we did 5 sets instead of 3. Loved this movement and it'll be included from now on on pull days. Then we did seated rows supersetted with barbell curls. I didn't go as heavy today as I have been. Wanted more volume and hoped it wouldn't kill my elbow. Then we were going to do incline DB curls, but I just couldn't due to my left elbow, so we did 3 sets of hammer curls supersetted with 4 sets rear delts. We were running out of time before picking up the kids so we just hit 3 quick sets of cable crunches and that was that.

Great pull WO. Pullups, BOR and High Row, plus a few sets of curls would've been all we really needed here today. Great work with those 1st 3 movements.

Nutrition:
I weighed 177.6 this morning. Ate a whole bunch today. Didn't track nutrition. Just made sure I hit protein. The other stuff took care of themselves.

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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.