My Life & Body Transformation: Tue 4/22 - Full Body (kinda...not a lot of leg work :) )

Wednesday, April 23, 2014

Tue 4/22 - Full Body (kinda...not a lot of leg work :) )

Workout: LA Fitness
(85#DBInc)8,8,6,70#x9
(88#SeatRow)3x8
(165#RevDecline)9,8,6 Reverse grip benching
(50#IsoShldr)8,7,7
(190#PullDn)2x8
(145#RevPullDn)2x10
(6PlLegPress)2x12
(75#BBCurl)12,10
(10#RDelt)12,10
(75#OHTri)2x10
(SteepInc)50x10,40x11
(65#PushDn)2x10
(10#Crunch)15,12
(60#LegCurl)2x10
82min + 12 w/u = 94minutes

Sarah and I worked out after work tonight. Incline was pretty good, but I needed an assist on the 2nd set and could only get 6 on 3rd set. Then we moved the incline steeper by 1 notch and did a back-off set. I bumped up the weight on seated rows since we weren't doing BOR tonight and it felt really good. Could really feel it in my back. 3rd set got real heavy. Since my R shoulder has been really bad lately, I decided to give reverse grip benching a try on the decline. I did 1 warmup set and then did my first working set after w/u felt good. With the heavier weight, it felt a little awkward, but I liked it. On the 2nd set, I tried normal grip and it REALLY hurt my shoulder. I stopped after 2 reps, took a quick break and continued the set with reverse grip. I guess this might be a better alternative until I can get my shoulder fixed. (NOTE: best alternative would be rest and recovery, but I'm stubborn as hell).

Shoulder press was good. We did 2 sets each of overhand and underhand gripped pulldowns. Leg press was next and I only did 2 sets because my left knee has been bothering me and these were a bit painful. Curls and rear delts were next, then overhead tri extensions. These felt good. All the cable pushdown stations were taken so while we had a minute we did 2 sets of light incline set at a fairly steep angle. Finished WO w/ some pushdowns, weighted crunches and some leg curls.

Good WO. Wish my shoulder wasn't so messed up. Makes things quite difficult, and painful.

Nutrition:
I weighed 180.2 this morning. Water has more/less dropped off at this point I think. Back to a deficit after refeed, but not as drastic as RFL. I'll be cycling carbs on WO and non-WO days more or less to just keep a moderate deficit (10cals per pound of body weight) with a free meal or small refeed on weekends.

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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.