My Life & Body Transformation: Thu 10/30

Thursday, October 30, 2014

Thu 10/30 - Pull Day

Workout: Work Gym
(205#SmUhBOR)4x8,135x20
(175#VbarPull)4x8
(60#PallofPress)3x10/10
(75#DBRow)2x14
(35#IncCurl)2x10+10
(150#PullDn)2x8
(50#RDelt)12,10,9
(73#PushDn)10,9,8

56 mins + 7 w/u = 63 mins

Hit the work gym today so BOR's were in Smith Machine. Went heavy and they felt good. Back-off set of 20 was brutal. Bumped up the weight on vbar pulldowns and they were good. Supersetted w/ pallof presses. Next I supersetted DB rows for AMRAP with incline curls + pinwheel curls. My back must've been fried because I barely got 8 reps on two sets of pulldowns. Finished up with rear delt and some tri work. Very nice workout after an unplanned day off yesterday. I was happy to get back in the gym.

Nutrition:
I weighed 176.6 again this morning.

No comments:

Post a Comment

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.